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Professional boxing training program

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BOXING is a sport that exposes your weaknesses and forces you to overcome them or submit to a humiliating beating. There are no hiding places under the radiant lights, unlike other sports where bad days are more forgiving. In the ring, if you are unprepared, you will pay the price.

The brutal nature of boxing has forced more than a century of boxers to attend grueling training camps to prepare for a fight. The relentless routines have been used ever since, creating legendary champions.

Even though everyone knows how much discipline it takes to train, I have always found it tough to find real training programs for professional boxers.

Based on my own experiences preparing for the brutal fights of the year and incredibly quick first-round knockouts, I believe that analyzing my own training camp can open doors and provide insight into the life of a boxer preparing for a fight:

The training will escalate over 6-8 weeks, ending with nine weekly sessions on a six-day schedule, with one day off. The intensity will be around 60/70 percent at the beginning of these weeks as you adjust to the increased workload.

In most cases, boxers will be hanging around between fights, but when you prepare for a fight, you push your body to the next level of exertion. As the weeks go by, the exertion increases with the number of rounds and the intent in the sparring sessions.

Ultimately, we aim to reach peak performance levels about a week or two before fight night. Fight week is all about managing weight and staying relaxed without putting in too much energy because the strenuous work is done. It’s critical not to peak too early and empty your tank in the gym.

It’s critical to know, at least from my perspective, that training is more about developing a mindset, going into the gloomy places in preparation that you will eventually face in the ring. This is exactly why training has to be tough, to make it as basic as possible to get through those moments of adversity when it really counts.


Sparring

I spar twice a week. We usually focus on the initial sparring around 6×3 min rounds. While working on gameplay and subtle tricks is a must in sparring, you have to find a balance.

This is the closest thing to a fighting style you can emulate, but you shouldn’t spar strenuous and constantly, as you’ll take most of your damage and do your best work in the gym.

When the fight calls, the intent increases. The rounds get longer and the rest periods get shorter to 30 seconds. A fresh sparring partner comes in every two rounds to keep the intensity high as you start to tire.

It’s critical to mimic the fight as closely as possible, getting used to the pressure, injuries, and mental obstacles that will plague you on fight night. In preparation for the Louis Isaacs fight, I ended up doing two of my toughest sparring sessions a week or two before fight night. 10 rounds with two fresh sparring partners and 12 rounds with three sparring partners.

We built on that by gradually increasing the intensity over time. In the Isaacs fight, we racked up 100 rounds in 6 weeks—a grueling routine.


Action

Running is crucial for many reasons, including building endurance, both physical and mental, and strengthening my legs. I run four times a week, at different distances, angles and speeds.

Each run has a different goal. Once a week I run up a 300 meter hill and back 10 times. In a little over a minute, running uphill brings you close to exhaustion and improves your recovery time when jogging downhill.

Another day, once a week, I do 20-second sprints on the treadmill, with only a 10-second break in between—20 times. The treadmill is set to maximum speed, which raises your heart rate exponentially, accustoming you to those explosive combination sets you’ll be throwing into the ring. The tiny rests build in rapid recovery.

Then I run a normal 7 km and finish with a long mountain run, around 10-12 km, purely to build up my endurance. The runs are tough, monotonous and lifeless, but the discipline needed to complete them is an crucial tool in the arsenal to win long fights, while the endurance conjured from them is key.


Abdominal muscles and fitness

Necessary evil, the core must be forceful to withstand the inevitable attack. It all comes from a forceful core, from which and from a stable stance you throw your own blows.

Three times a week, we’ll be doing a monster ab workout, slogging through 300 reps while also doing 10-second sets of medicine ball kicks to the abs. This builds both core strength and mental toughness as you take on the body punches.


Punching

The most critical part of your training is your striking practice. Shadow boxing, bag work and pad work will instill the necessary muscle memory to make boxing second nature. From 12-round bag sessions to full pad sessions, it’s critical to stay mentally switched on, stay focused and practice good habits. Inactive bag work will result in sloppy mistakes.

The bag doesn’t bounce, but you better imagine it does—set up your shots, move after the throw, keep your hands up! Those countless, repetitive hours are crucial to shaping your style and making the movements feel like effortless second nature.


Strength, Circuits and Recovery

The final part of the workout revolves around explosive strength and grueling circuits. Twice a week, we’ll do box jumps, sled pushes, and cushioned mat runs among a variety of bodyweight exercises and weighted movements. All of these exercises are done primarily in a circuit format, preparing the body for rounds upon rounds of grueling tempo work.

The culmination of all this training is to get you as physically keen, forceful and fit as possible. However, without rest and recovery, you will be constantly exhausted. The key is to take a day off – sleeping between sessions has become a regular part of my routine.

Given the amount of abuse you put yourself through, rest days are crucial to allow your body to recover. I find stretching and breathing exercises are a great way to allow your body to truly shut down and repair itself.

The key factor is to have your mind prepared, because it is your most powerful weapon. I have had phenomenal results in recent fights working with world-renowned sports psychologist Vinny Shoreman. However, I have found from experience that the mental battle is won in the coming weeks and months.

Those moments of vulnerability and nerves before a fight are easier to handle if you’ve put in the work. Confidence comes from action, and discipline in your training will lend a hand you silence those doubts. Forcing yourself to consistently go into those gloomy places in your training makes going through the inevitable adversity you face mentally on fight night much more familiar and less scary.

The saying is true – if you fail to prepare, prepare to fail.


Louis Isaac’s Fight Training Camp Routine

6-8 weeks – (rounds, 3 minutes – 30 seconds test)

I am

  • 6 rounds – shadow boxing
  • 12 rounds – punching bag
  • 6 rounds – work on the pad

In the afternoon

  • 10x – One minute of hill sprints (one minute rest)
  • 300 reps of abs and medicine ball exercises

I am

  • 4 rounds – jumping
  • 6-10 rounds – fights
  • 6 rounds – punching bag

In the afternoon

  • 20x – Flat sprints (20 sec on – 10 sec off)
  • 300 reps of abs and medicine ball exercises
  • 6 rounds – strength circuits

I am

  • Strength and fitness

In the afternoon

I am

  • 12/15 – Boxing Rounds / Conditioning Circuits (No Rest)
  • 300 Abs and Medicine Ball Exercises

I am

I am

  • 4 rounds – shadow boxing
  • 6-10 rounds – fights
  • 6 rounds – punching bag/punching pad exercises


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Opinions & Features

Commonwealth champion Nicola Hopewell is back on track

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IT WAS just before Christmas 2021. Dennis Hobson’s fight night in Sheffield. Evening at Forge Ponds. Nicola Hopewell was hunting for pastures novel. Hopewell was finding her way now that her venerable boxing world was finally left behind. A long overdue and much needed transition to a more accepted side of the sport. At the time, Hopewell had no manager. She had no promoter. Hopewell actively pursued both.

Covid restrictions were still in place in the country. Masks were to be worn indoors during public events. The then government again issued an order to cover the mouth and nose again. Truth be told, few people cared about this night. We later learned that those who made all these endless and ever-changing rules didn’t care much either.

Hobson struggled with a lot this week. The fighting stopped. Card ruined by endless tardy cancellations. But somehow the show was saved. From what I remember, it was a four-fight card. Local flyweight Tommy Frank won a decision over Charles Tondo. By the way, Frank, a die-hard Sheffield United fan, has a story.

Hobson was set on Frank at the time. Before Covid, he was on a roll. When boxing returned, he was one of the first victims. Two unexpected defeats stopped his momentum. In the fight before Tondo, Frank won the British title. Hobson kept the faith and supported his man. He has a habit of doing just that.

Hopewell was there for that show. She was looking for guidance as her professional career was about to begin. The Worksop player met Hobson after the performance. Terms were offered. Hobson wanted to sign a contract with Hopewell. He liked what he saw and thought he could do something with her.

Hopewell, however, went elsewhere. Although ironically that professional debut eight months later was on Hobson at Bramall Lane. Like Tommy Frank, Hopewell spends his time supporting the red and white people of the city. She called it a dream debut. In many ways it was. Hopewell won by stoppage in the final round. The reluctant opposition barely struck a blow. Hopewell landed virtually everything she threw. Now she was on her feet.

Hopewell has six fights under his belt. In 2023, she lost her undefeated record in a Commonwealth title fight against super flyweight Emma Dolan. A fight from which many lessons were learned. Moving up to flyweight gave Hopewell a second chance to win Commonwealth gold earlier this year.

A tough but deserved victory over Gemma Ruegg in April gave Hopewell her first professional title. However, like many others, Hopewell has been inactive recently. She hasn’t fought since her victory over Ruegg. A possible double title clash with European champion Chloe Watson was lost when the fight seemed obvious. A lost opportunity worth returning to.

Nicola Hopewell needed something or someone to take her to the next stage. Wandering around various promotions is a fight without a plan. No direction. Hopewell needed both. It had to be treated as a priority.

Hobson never lost interest in Hopewell. Virtually every time I saw him in concert, Hopewell was mentioned in conversation. You had a feeling that at some point they would end their cooperation. And they have.

Hopewell returns to Skate Central in Sheffield this Saturday live on Fightzone. The first defense of the Commonwealth title against the uncompromising Nigerian Mary Aina Abbey. A fight that will finally get Hopewell and Hobson on the same page. The experienced promoter is delighted with the novel acquisition.

“Nicola should have signed me from the beginning, but she did,” Hobson told Boxing News. “I’ve gotten to the point where I don’t have to work with anyone I don’t want to. I think she’s a lovely girl and I’ve always thought so. We can do much more with it.

“Nicola can move up and down in several weight classes, depending on the opportunities that lie ahead of her. Without blowing my own horn, I’m as good as anyone at manipulating people. Nicola has such a good attitude. She will fight anyone. But sometimes they need to be protected from themselves. It’s about taking the right fights at the right time.

“But it’s nice that he has such a positive attitude. She’s not a diva. Nicola has such a wonderful personality and I want to aid her succeed and I want her to succeed. I want to collect some titles with her.”

Hopewell is also excited about what lies ahead. At the age of 33, he is entering the most vital stage of his career. The athlete was clearly relieved to have some much-needed structure in her career.

“I’m really content to sign Dennis and have the opportunity to be lively over the next few months,” says Hopewell about signing Hobson. “I met with Dennis and we discussed the possibilities, which I’m excited about.”

Abbey won’t be an basic first defense for Hopewell. She has a win over Laura Pain and has only one loss in thirteen recognized fights. “It’s a test, but if Nicola wants to get on the world stage she’s going to have to beat girls like her,” Hobson says of the Nigerian import, which will give the promoter an immediate idea of ​​how far she could potentially go with her novel acquisition.

A three-fight deal will keep them in harmony with each other and hopefully result in more titles. Hopewell always believed she was capable of winning a world title. Hobson believes he can give her that. I want us to win the world title with her in the next two years.

They both now hope that this is how their story will end. A short-term contract that could be much longer if things go well for all parties. It started that Friday night in Ponds Forge, almost three years ago. It took a while, probably longer than it should have, but they finally got there.

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Opinions & Features

Boxing in a diminutive gym has become too predictable

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I have NO extra sensory perception and cannot predict lottery numbers. But when one of our reporters omitted the six-round and four-round scores at a small-venue show last week (and couldn’t be reached by deadline), I added the scores of 60-54 and 40-36 to the report without a shudder doubts. After the magazine went to press, the same results arrived in my inbox and therein lies a earnest problem for British boxing.

It seems that so many diminutive shows in diminutive venues, especially north of Watford, host matchmaking so risky, so insipid, so cynical, that even the choreographed WWE seems like an legitimate sport by comparison.

Every week during the peak of the boxing season I look at the weekly national reports and the same numbers come up over and over again – 40-36, 60-54, . Maybe these are the lotto numbers we’re looking for?

About 30 apprentices regularly appear on this hamster wheel of reports, coddling, cuddling and mauling, hoping to avoid cuts or shutdowns, only to earn another paycheck soon thereafter. Their extensive records include narrow (sometimes one or two) stoppage victories; they actually pose no threat to your home (only to yourself and your long-term health).

For the first few fights, this may be considered acceptable as the newborn novice has to deal with the physical demands of the professional game. However, there is something disconcerting about a competitor who is almost 10-0 on the track in a diminutive gym and preys on competitors who are losing records. This is a record-breaking achievement that we don’t see to this extent in other countries, and when these players first step up to the challenge, they will likely fail without the foundation of a more competitive base.

LONDON – MARCH 8: An Oxford boxer greets the crowd during the 100th Varsity Boxing match between the University of Oxford and the University of Cambridge at York Hall in Bethnal Green on March 8, 2007 in London, England. The best of the Blues’ nine fights from featherweight to heavyweight was ultimately won by Oxford. (Photo: Matt Cardy/Getty Images)

Better fights cost more, yes, but that’s why quality and production values ​​are the basis of any form of entertainment.

One argument for this 40-36 epidemic would be that ticket seller fans are just joyful to see their guy win and get into a minor title fight. However, I’m sure the rest of those present would prefer to see a competitive fight. If you enjoy watching two men in shorts cuddling for 12-18 minutes, you can do it from the comfort of your own home via Google.

Many people love the thrill of fighting at any level. Even when a fight breaks out in a parking lot or playground, people have a natural tendency to gather around to witness the fierce battle of wills and physicality. But it’s unlikely you’ll hear a passerby shout, “My partner is so good at all this cuddling.” Or “I saw this guy hugging in Aldi last week, he’s an awkward customer.”

What other sporting event would you attend where the score is guaranteed to be almost 100? There is a sense of historical inertia here, where a culture of “it’s always been done this way” has led to an uninspiring and bleak outlook. This has gotten to the point where many matchmakers and promoters feel it is acceptable to put on, let’s be candid, crap fights. As a boxing fan, I have no interest in watching these shows and sometimes I think that our little stalwart supporter Andy Whittle deserves a purple heart for some of the trash he has witnessed in the backwaters of boxing. It is rumored that he had the number 40-36 tattooed on his back to commemorate his pain.

The British boxing ecosystem would be better off if one 1-0 fighter met another 1-0 fighter. Up-and-coming boxers will learn more, and fans in attendance will have fun and be interested in future performances. It is the sport of brave men and women, and to a lesser extent matchmakers.

This sense of the unexpected is what makes sports so electrifying. Even a minnow in an FA Cup match has a slim chance of upsetting a Premier League giant with home-field advantage. In small-hall boxing, few opportunities are taken, and that leads to more major promoters – apart from the more capable blue-chip fighters who usually have the firepower to end a six-round fight before the inevitable 60-54 score.

has traditionally been a documentary and that’s why we’re including these small-room, in-ring reports, with scales and additional information you may not find on Boxrec. But a lot Boxing news readers tell me they just scroll through these pages because it’s basically the same result and the names change every week.

Skip to the amateur side of this publication, however, and you’ll regularly read about competitive, well-matched fights at all levels, from club appearances to major tournaments. This pure sporting element is unfortunately lost in an increasingly cynical and short-sighted, small-hall, unimaginative track. Rinse and repeat.

In the aged days, fights in diminutive venues were more competitive. Even in the era of Nobby Nobbs’ Losers Restricted stable, where the capable Peter Buckley accidentally hurt a potential client and held up a wheezing newbie to keep next week’s paycheck. – Are you okay, buddy? Peter whispered in the clinch, then winked at the ring.

This handsome British tradition of “Nobbins” – during which an enthusiastic and engaged crowd threw money into the ring after a classic in a diminutive hall – is unfortunately long gone. Today they would keep the rest in their pocket.

I would love to see the return of Nobbins culture, although there would need to be a contactless payment option at the ring posts. Better fights would also be nice.

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A community boxing legend honored on a special night

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RECENTLY, over 100 former members of the South Norwood & Victory Amateur Boxing Club gathered in Croydon for a special reunion to honor the club’s founder and long-time coach, Terry Smith.

Now 85 years senior, Terry has devoted nearly six decades of his life to mentoring youthful boxers and helping them develop both in the ring and as individuals. The meeting was a heartfelt event, with participants coming from all over the UK and messages of support pouring in from all over the world, with everyone expressing their gratitude for the impact Terry had on their lives.

Terry founded South Norwood & Victory ABC in 1979 with the vision of not only training boxers, but also providing a safe and sound space where youthful boys and men could develop crucial life values ​​such as discipline, respect and perseverance. Over the years, he has become a mentor and role model for countless people, shaping their futures that reach far beyond the sport of boxing.

Through South Norwood & Victory, Terry and his co-coaches have produced numerous champions in both amateur divisions, many of whom have gone on to achieve great success at the professional level.

Among the participants of the reunion was Joshua Buatsi, the 2016 Olympic bronze medalist and one of the club’s most famed graduates. Buatsi, who began boxing under Terry’s tutelage as a teenager, spoke highly of his former trainer. “Terry didn’t just teach us how to box; he taught us how to be better people. The values ​​he instilled in me – discipline, resilience, respect – are things I carry with me every day, both in and out of the ring. I owe him so much.”

Mark Gillespie, co-coach of the South Norwood & Victory Amateur Boxing Club and former multiple-time junior national champion who organized the reunion, paid tribute to Terry’s influence both in and out of the ring. He reflected: “Like many other members of the club, Terry was like a second father to me. In addition to his incredible commitment and knowledge as a boxing coach – helping us develop our technical skills and passion for the sport – Terry invested in us as people. He taught us life lessons that went far beyond boxing, instilling in us a sense of personal pride and self-worth.

Mark added that Terry’s influence extended to teaching valuable social and life skills that shaped the futures of many youthful boxers. “He taught us how to maintain discipline and respect, how to deal with failure and how to support each other both as athletes and as people. These were lessons in resilience, responsibility and leadership that stayed with us for life and positively impacted both our family and professional lives.”

This quote further illustrates Terry’s holistic approach to coaching, emphasizing that his legacy is not just about the sport itself, but how he helped shape confident and capable youthful men ready to face life’s challenges.

Other members shared similar sentiments, emphasizing how Terry’s influence helped them overcome personal challenges and grow as individuals. One long-time member recalls: “When I first joined the club as a kid, I was on the wrong path. Terry believed in me when no one else did and gave me a sense of direction. It’s something I will never forget.”

The reunion not only honored Terry’s sacrifice, but also highlighted the lasting impact South Norwood & Victory ABC has had on the local community. Former boxers, many of whom are now successful in their personal and professional lives, spoke about the club’s influence in shaping who they are today. Messages from former members who were unable to attend in person came from as far away as Spain and Thailand, highlighting the breadth of Terry’s legacy.

Reflecting on the evening, Terry, with his characteristic humility, expressed his gratitude for the outpouring of love and support. “I never expected something like this. I just always wanted to support these guys find their way, both in boxing and in life. Seeing them grow up and do well – that’s the best reward I could ask for.”

As Terry turns 86, his commitment to club members and their families remains as forceful as ever. South Norwood & Victory ABC is not just a boxing club – it is a community, a family and a testament to one man’s unwavering dedication to the betterment of others.

The meeting was a powerful reminder of Terry Smith’s enduring legacy, both in the sport of boxing and in the countless incarnations he has encountered.

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