If you're looking to get in shape like a boxer or you're just looking for some boxing workouts to add to your own routine then you're at the right place. You can also find plenty of drills, techniques and tips to help you exercise like a champ.




Given that there is a 200 pound minimum weight for heavyweights but absolutely no upper limit, it’s no surprise that a lot of heavyweight boxers are out of shape. Some come into the ring overweight and under conditioned, clearly not there to exert themselves over twelve rounds and definitely not in the frame of mind of a disciplined athlete.

 IBF, WBO, WBA and IBO world champion Wladimir Klitschko is the opposite – he looks trim, athletic and he can last twelve rounds if he has to. He never looks like he can’t cope with the pace of a fight and his stamina is only matched by the power of his punches. Here are some tips on how to train like Wladimir Klitschko.

He doesn’t focus on weightlifting exercises because he feels it doesn’t help you last twelve rounds. He does a lot of cardio work to increase his stamina, and although this doesn’t pump the muscles up it does help him last the entirety of a championship fight (not that his fights usually last the distance.) Klitschko is an athlete, so he is more concerned that his muscles have a practical use rather than just focusing on looking good.

Swimming is one of his favourite exercises because it is cardio work but it also uses every muscle in the body, helping him build up his full body endurance. He also does lots of sparring because this gets his body used to throwing punches in the ring for rounds at a time and it mimics the actual body movements he will need to use in a boxing match.

Equipment needed: Heavybag, dumbbells.

Wladimir Klitschko's Favourite Exercises
Swimming
Sparring
Simulated punches with dumbbells
- Hold a dumbbell in each hand (at a weight you are comfortable and have lots of movement with). Throw straight punches for a minute, then hooks and finally uppercuts. Do this for six rounds with one minute rest in-between. This might not seem like much rest, and you may well need more depending on your fitness, but it helps increase stamina.
Hammer Curls
Incline Curls
Heavybag Punches
- Throw punches at the bag for one full minute, rest a minute then go again. Do three sets.

Diet
Klitschko doesn’t drink alcohol, limits his sugar intake and switches between eating lots of meat and lots of fish. The week before a big fight he loads up on carb-heavy foods like pasta and oatmeal to give him optimum energy for the fight.

A Day in Klitschko's Training Camp:
8:00 - 9:30 AM – Workout / Swim
Breakfast
Lunch
Snack
16:00 – 18:30 – Work in the gym
Snack
Dinner
23:30 – Night time walk, supposedly to train his body for staying up late for fights


Sources
La Times
Muscle and Fitness