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How To Train Like a Heavyweight Boxer

Heavyweights are the boxers weighing in at over 200 lbs. Due to their larger proportions, heavyweight boxers need to incorporate some additional training methods to maintain agility, strength, endurance, and flexibility.

Some boxing enthusiasts argue that heavyweight training is in a category all its own, but boxers of all weight classes can use heavyweight boxing methods to ramp up their training.

How Do You Become a Heavyweight Boxer?

If you want to become a heavyweight boxer, first you need to meet the weight requirement – or at least be close enough that you can meet it with the right training and diet. Then you need to learn how to train like a heavyweight boxer.

How Do Heavyweight Boxers Train?

Heavyweight boxers train using a combination of weight exercises, including the ones below, and conditioning exercises. Heavyweight boxing conditioning includes various cross-training methods to build endurance, improve balance, and increase flexibility.

Some of the basics of heavyweight boxing conditioning include:

  • Endurance Training
  • Balance and Agility Training
  • Balanced Diet
  • Weight Training

What Is a Heavyweight Boxer Workout?

A heavyweight boxer workout consists of all the core drills in any boxing workout with a greater emphasis on strength, agility, and flexibility (How To Train Like a Boxer).

Heavyweight boxing training proves that boxing is not all about brute strength. Taller fighters with more body mass need to work harder to stay limber and balanced. It can be more difficult to achieve the stamina necessary to stay in the ring for that next round and that increased muscle mass makes it harder to stay flexible.

How Much Do Heavyweight Boxers Run?

One of the best ways to increase endurance and stamina is by running. Heavyweight boxers will run 2-6 miles a day, 3-4 times per week when training.

Beginners should start with shorter distances at a slower pace. Interval training is excellent for boxers of all levels, and includes alternating 1-minute sprints every 5 or 10 minutes, as well as short hills.

Do Heavyweight Boxers Lift Weights?

Yes, heavyweight boxers lift weights. Lifting weights is a great asset to boxing training for every weight class, but heavyweights in particular make this a core part of their workout schedule.

What Weight Training Do Boxers Do?

Weight training is a go-to for all professional boxers. It can be even more important for heavyweight boxers to stay competitive in their weight class.
Boxers use weight training as a method to increase full-body strength – including exercises for the core, arms, and legs.

Here are a few favorites and the focus areas:

Crunches (core)

Add more resistance to the traditional crunch by gripping a weight with both hands close to the chest for stability. Level it up with a twist to either side to work your obliques.

Deadlift (core and legs)

Stand with your feet shoulder width apart in front of the barbell. Bend at your hips and keep your back straight as you reach for the bar. Maintain a straight back as you lift the barbell to a standing position.

Stationary Lunges (legs)

Holding a dumbbell in each hand, step one foot backwards into a lunge position. Bring your foot forward and repeat with the opposite leg.

Squats (legs)

Grip a dumbbell or kettlebell with both hands. Stand with your legs slightly wider than shoulder width apart. Bring your butt down towards the floor, keeping your back straight. Use your legs to lift your body back up.

One-Arm Bent Over Row (arms)

Using a table or bench, support your upper body with one arm and bend your torso at the hips to a 90-degree angle. Holding a dumbbell with the other arm, use the muscles in the back of your arm (triceps) to pull the weight towards your body until your elbow is at a 90-degree angle.

Bicep Curls (arms)

Stand with a dumbbell in each hand, palms facing away from you, arms at your sides. Bend one arm at the elbow to bring the weight up towards your shoulder. Lower the weight and repeat with the opposite arm.

Front Lateral Raises (arms)

Stand with a dumbbell in each hand, knuckles facing away from you, arms at your sides. Keeping your arm straight, lift the weight up until your arm is perpendicular to your body. Lower the weight and repeat with the opposite arm.

Heavyweight boxers leverage the advantages of their bigger size by building more muscle while improving on their disadvantages through consistent conditioning. Boxers of all weight classes can up their skills by learning how to train like a heavyweight. Even beginner boxers can use these simple exercises to start getting the benefits of heavyweight training.