Summary: A high intensity boxing match demands great physical and mental strength, says Dronacharya awardee coach Shiv Singh

There is a common thread between boxing and a sprinter. In a hard track race the heartbeat of a 400m sprinter generally soars to around 180 and above per minute, similar to what a boxer experiences in a high intensity bout. A high level of physical fitness is required to cope up with such pressure on the ring.

To last three rounds of intense action, a boxer needs to have a solid foundation. Indian boxers have often been found lacking in extra reserves of energy towards the finishing stages.

Former national coach and Dronacharya awardee in boxing, Shiv Singh, gives a lowdown on what a boxer needs to do to be successful at all levels of competitions.

“Boxing’s style of play has been the same in the last decade. But several boxers maintain a higher level of fitness to excel at the major competitions, including World Championships and Olympics,” says the former national coach.

The boxing coach who is based out of Chandigarh has more than 40 years of coaching experience. He has worked at the grassroots and with elite boxers with the same enthusiasm.

Most elite boxers’ master one or two techniques to score a point over their rivals. A dominant performance in the ring comes with super physical fitness alongside skills and the ability to execute plans in the heat of a contest.

“I would recommend a good warm up before the match. A thorough warm up is vital otherwise it will not be possible to perform at optimum level from the beginning of the bout. During a good warm up the heartbeat could soar to 160 per minute, which will enable the boxer to play the first round at high intensity. Leading from the first round will be a big advantage,” the boxing expert explains.  “The heartbeat might further go to 180 per minute in the contest.”

“This underlines the importance of a high fitness level and should be a priority apart from requisite ring craft to excel at world level.”

A boxer can throw clean power-packed punches till the last seconds of the contest only if he is at the peak of his physical powers. Taking on punches of the opponent also requires strength and courage.

“A boxer who is able to maintain a tempo of clean power punches in all three rounds will be more successful than a boxer whose punches lack the sting,” says Singh. “A big gap in the first round can put you under psychological pressure. Hence, it is advisable to have an upper hand from the world go,” the coach suggested.

The second round, the boxing coach said, should be very steady. A good sustained effort will ensure enough points in the kitty before the third and final round, which should be played at a fast pace. “A good finish will ensure that your rival won’t be able to catch up,” he said.

Boxers should maintain their body weight at least three months prior to main competition and not drastically reduce weight a week before the event. “The habit of cutting down four to five kilograms of weight in the last week is not advisable,” the boxing coach added. “The upper limit should be one or two kilograms above the respective weight category in which the boxer plans to compete.”

The last one week should be about maintaining body weight. “Minor weight adjustment is recommenced in the home stretch leading to main competition.”. “Focus should be on giving your best and not making weight adjustments.”