Training to Box
Boxing is a superior workout along with developing an invaluable skill. A boxing workout is the perfect combination of cardiovascular and muscular training. You will burn more calories, build more stamina, develop and tune more muscles in a boxing workout than you will with any other training method. Training should be taken as seriously and with as much effort as a fight you should always train at your best in the gym in order to perform at you maximum potential in the ring.
                               
Now that's the science bit - but you can simply see how these 3 key factors all contribute to creating impact. Based on these facts you have to train in such a way that these work to your benefit and do so efficiently. Styles and Technique will vary from fighter to fighter and many simply find their own groove through training and depending upon what class they are fighting in. This is the great side to boxing - every weight category brings a different approach never will you see a flyweight bout being fought the same as a heavyweight bout.

Getting started
Accurate training programs are unique and cater to the needs of each person and are therefore based on the individuals details. Trainers need to consider everything from height and weight, to age, experience and current fitness level as well as medical background and any other details deemed important. This is just a guide, However much further you push things relies on you listening to your own body. If you feel you can do a bit more, then just do that. If you feel dizzy or feint stop and consult you’re Coach. If you are in pain
stop immediately and seek medical advice. You can also seek such advice before any training begins if you wish. When first starting being out of breath is more likely to be a sign of you beginning to push the barriers of your fitness rather than being in any danger - so keep going.

Areas of fitness
There are different types of training that will work the different areas of your fitness:

Speed work  - Executing fast combos in a few seconds - an explosion

Physical Endurance + Stamina  - Lasting the distance can you last until the 3rd or 4th round and still manage to keep up your speed and power and execute your blows at the same level as in the 1st round.

Mental Endurance + Stamina  - Just as marathon runners, boxers have their own version of 'The Wall. Fear, aggression through fear, aggression through anger, concentration, "the blinking" - there are all areas that need curbed. For example, would you rate a fighter who simply fights on aggression through aggression? Chances are they'll have a sloppy technique, be much less calculated and always be looking for that power knock out. Good fighters are smart fighters.

Power + Strength  - You need to make your opponent aware that you are there for business. Physically, especially in the pro scene, power and strength are the key factors to scoring points and beating your opponents. Your techniques must have impact and must be effective. Mentally, when you 'answer' back to their attack with your own powerful, solid and beautifully executed combos is one way of ensuring that you will challenge their alertness, their concentration, their fear and thus their confidence and belief in their own ability.

Train to box - A basic guide
Running
Run and do so at a medium pace - you're not a marathon runner but you're not a sprinter either. 3 miles 5 times a week or what ever you can cope with to begin will build endurance. If you have never run like this before, we recommend starting off just twice a week and build this up over a few weeks. Listen to your body - you do not want to develop muscle strain or risk injury.

Skip
Skipping is a great way to build speed and endurance too - depending on how you train. Skip at a decent pace whilst adjusting your foot techniques - really work on that - it will give you great agility and movement around the ring. Set your own circuit - skip at normal pace for 2-3 minute rounds in between each minute and at the last 30 seconds and or last 10 seconds then go all out as fast as you can for the remainder of that minute, slow down skip at normal pace again and repeat over rounds. It's also great for developing concentration and you can visualize movement and combinations whilst building up endurance during a skipping session. Skipping has many benefits in the ring as a nimble fighter annoys the hell out of opponents who want to just get stuck in - this causes them to get annoyed and angry and affects their concentration and mentally this drains them. Also you can tire your opponent out by simply not being there by slipping and moving side to side when they execute their big punches looking for a knockout. This leaves them punching with all their might into thin air they get exhausted quickly while you're still fresh. But be wise and don't spend an entire bout dodging big punches so remember you are also there to show-off you’re skills build a reputation by entertain the audience as a good fighter is one that is exciting to watch basically give them value for there hard earned entrance fee.

Shadow Boxing
It's simple and it gets you working the ring. Forwards and backwards is how a lot of fighters start, but moving in circles is so mush more efficient - turn, twist and slip punches...imagine the potential attacks that can be gained by practicing your slipping and retaliation. It can basically be seen as a "what if..." or "how can I..." scenario. What if I move this way and try this punching combination, what if my opponent comes at me with this technique, how can I use that against them, how can I turn, twist and slip to find an angle to avoid there punches and execute my punches towards my opponent. Also its better always to hold the centre of the Ring as this way you’re opponent does all the running round and tires quicker therefore always try to hold control of the center of the ring during a contest.

Strength and Power
You need it. It is a contradiction in itself as you need to be strong, but not necessarily big. People think big bulky fighters pack the best punches. Not so. Strength does require some weight training yes, However you need to maintain flexibility and speed to punch fast also body shifting and entire body weight play key roles - not just big muscles It does all depend upon your targeted weight category indeed, so work to that area. Having huge arms but being inflexible and 'too tight' will affect your executions - you will simply be too slow and possibly awkward. Balance it out. You are not training to be a weightlifter.

Push-ups - this works the triceps especially. Once you get a bit more savvy with these, try clap push-ups, hands close to your waist pushup, staggered push-ups - there are lots of types.

Pull-ups - endurance, body shifting, stamina and strength can all be challenged. In terms of the body shifting if you just give your hips a bit of a lift/upwards thrust when pulling up it'll make the rep easier (so you can do more) and encourages you to use your whole body - not just depend on your arms. This will work triceps, biceps - depending on what way you place your hands on the bar.

Sit-ups - this is an area that actually requires more technique than credited for. We have seen many a person boast that they can do 600 sit-ups but you know what? When watching them, only around half that are actually doing any good and most of the time they are using a technique that is simply causing back strain. The most effective, in simple terms, are those which cause discomfort. As long as you ensure the shoulders and head come up off the ground, you're half way there. Depending on technique, you may require a straighter back than for others - try different types and find the one that works for you. Don't depend on your hands round the back of your head - you can end up (when tiring) pulling more on your neck than your abs. Similar to the best weight training methods, do the sit-up, hold it, feel it, squeeze it for a few seconds, ease down and repeat.

General Training Tips
Hydrate - Always take water on board - we can't say that enough - dehydration greatly affects performance and recovery.

Replace the Minerals - remember that when you exercise, you lose salt, which needs replaced after exercise - getting a diet/nutrition plan is a very good idea. Consult a dietitian, ask your trainer or ask your doctor for some advice. One basic rule is that when you are training, eat more! But eat right. Fresh produce, ease the grease and monitor the alcohol (you can't train with a hangover - simple as that).

Aerobic Fitness includes Cardio/Stamina/Endurance - it's the ability to carry out prolonged exercise. Approx 3 times a week, 20 and 30 minutes (for each type - i.e. 20-30 min running, same for cycling etc). Heart raised to about 70% of its maximum for the duration. For further improvement, longer sessions at a higher heart rate.

Anaerobic Fitness can be summed up by 1 word - regeneration - the ability to recover quickly from bursts of exercise. Where aerobic is prolonged and requires pace, anaerobic is more 'performance on demand' - reach your max quickly, maintain for short period and ease off. Recover as quick as possible and repeat. Anaerobic generally means the body can tolerate higher levels of lactic acid in the muscles and blood but can also dispose of it quickly. Training methods include 100% max effort for 15 seconds recover 4-5 minutes then 100% for 1 minute, recover 4-5 minutes 100% for as long as you can, recover 1-2 minutes - then combine all 3. You may have heard of polymeric training, which is used by sprinters.

Techniques
Technique is the majority of the battle the rest is sheer grit, determination and hard work study this guide through the basics however good technique is what will gain you most points from judges and more likely to win a bout.

Stance
The foundation of boxing Stability, solid punches, movement, defence against attack, attack...think of it this way - a good solid house has good solid foundations.

Positioning
Stand in front of a mirror and put you’re feet / shoulder width apart.
Take one step back on which ever foot feels natural and most comfortable normally step back left foot if person is left handed and step back right foot if person is right handed the foot furthest forward should be the same for your hands. Example If the left foot is furthest forward so should the left hand this called a Orthodox Stance and if the right foot is furthest forward so should the right hand this is called a Southpaw Stance.
Turn your body approx 45° the less area exposed to your opponent the better
Tuck in tight, protecting your body, but not too tight or tense that you can't move
Hands up, fists made and keep to the jaw you will end up moving about between the jaw to the top of your head
Look down over the top of your fist/glove, keeping the head tilted down a bit - protect your face and should you get hit in this area, the top part of your head is the hardest and this will protect you more however be careful as this is were most points are scored by opponents in judges eyes as generally the head can go back easy after been hit.
Check yourself in the mirror then move a little check are you comfortable and confident, Can you move about easily, Can you re-align your stance quickly. When you take a blow you'll be knocked out of stance - the idea is that you get back into stance a.s.a.p. to show you're ready to fight back at this point always remember realign you’re guard in order to protect yourself.

Movement
Forward  –  when moving forward towards your opponent – Remember to slip and slide from side to side.
Backwards  –  when moving backwards away from your opponent – Remember to slip and slide from side to side.
Side to Side  –  when moving around you’re opponent in a circle slipping there punches moving from side to side and find angles to execute you’re own punches and combinations etc.
Always move that front foot first by moving on the back foot this will throw your stance off expose bad balance and opponents will easily punish you for that. When moving back do the same thing and push back off that front foot and keep light on the toes. Always take small steps and don't run across the ring this is not proper technique and will tire you quickly. A good way to practice is with your trainer throwing a few dummies at you with the pads when practicing combinations that way you can also work on you’re own defence, footwork and body movement which are all supported by the balance from you’re stance.

Protecting Yourself "The Guard"
Depending on what stance you develop it's about what position you feel most comfortable with but be sure to protect yourself at all times.
Low - Dropping the leading hand and having most weight on the back foot. Back hand kept up. Gives you a clear view, but also leaves you open, it's easier to identify when you're going to throw a lead hand and you'll tend to move back more. Lightening fast reactions, good reading of your opponent and confidence required.
Mixed - Keeps the elbows guarding the ribs a little looser to tempt the opponent to take body shots best used when opponent drops down to strike your body then execute you’re punch towards the open target area.
Peek-a-Boo - The basic stance and guard explained above. Total protection while you look down over the top of your glove i.e. "peek" over the top. The idea is to move the hands about the face when defending and curl the elbows into the body, leaning in to protect against body shots. It basically creates the least number of areas for your opponent to clearly see and target, causing them more work in looking for the opening and an attack.

General Punching
Depending on the type of damage you want to do or whatever way you feel most confident and comfortable moving will determine the punches you use and the combinations you develop all Boxers differ.

Jab
The quickest, most direct and often used as an introduction punch in bouts. Can also be used before throwing left/right hand crosses or various combinations, and for counterpunching a opponent.

Left/Right Cross
Opposite hand from the Jab comes straight from the rear to front executed in attempt to strike the opponents targeted area with your entire body weight behind so a good clean landing with this is sure to give good points, hurt you’re opponent or even achieve a knockout.

Hook
All good experienced Boxers favourite punch for throwing to the body or head and if properly executed to the area of the head or body it will achieve a knockout this is also good in combinations punches for mixing it up a little and perfect for throwing when you are Boxing inside with you’re opponent.

Uppercut
Almost always delivered with the right hand, the uppercut is usually most effective after a jab. The blow starts from the direction of the floor and is aimed at the chin of the opponent and can do a lot of damage when properly executed to the base of the chin or into the solerplexus this is the soft tissue below the opponents breastbone that causes winding also good when mixing it in with combination punches.

Inside Fighting
In infighting, the boxer keeps as close as possible to the opponent while delivering choppy punches to the body or face. Keeping close prevents the opponent from getting off long-range blows that could result in a knockout. The technique is particularly useful for boxers with a short reach

The Winning Formula
A mix up of everything. It's that simple. As well as targeting a variety of areas. Unpredictability of attacks is the most alarming for any opponent. If they can't grasp what combos you'll throw (i.e. they find it difficult to read you) then you're in the dominating position. However, all fighters have their ways and favourite combination punches - but the key is to mix it up. If you are most comfortable with jabs to the face and left and right body hooks then work these into a mix of patterns and move about between the body and face. Focusing on your strengths and key combination punches will win more fights than just getting in the ring and seeing what happens - preparation is everything and practicing your combination punches over and over will perfect technique, speed, accuracy, ability to move efficiently and quickly, control the ring...basically be a good fighter! In the beginning stages though, try everything, then stick to your strengths!

On the Defence
Remember that punching works both ways - counterpunching (punching on the defence) can be just as effective and demonstrates that you're not taking anything from your opponent lying down. It also gives you a better chance of scoring than simply moving backwards dodging bullets and taking blows.

General Basics
This is really just the tip of the iceberg however its best to just give you a few basic tips so to know what to expect before you out there get stuck in and then hurt. The best you can do is to actually try it fighters don't win by reading books/web sites in order to discover what’s best, Go try it out in practice and see if it suits you’re style and development discuss it with you’re Coach and listen to his advice. Think of a river that flows consistently. Think of moving logically. Plan your techniques. Practice over and over and add in new combinations, slips and steps to develop further. The best thing is to listen to those who know when you are training your Coach can see what works, what doesn't and help you develop to your maximum potential. So listen to you’re Coach as all Boxers have there own individual assets and style.

Boxing Equipment
The Ring
For all AIBA Approved Events: The competition ring should be 6.10 m square inside the line of the ropes. For all other competitions, the size of the inside of the ropes shall be 4.90 m square (16feet) and the maximum size – 6.10 m square (20 feet).The size of the apron is 85 cm from the ropes on each side. For all AIBA Approved Events, the height of the ring should be 100 cm from the ground. For all other competitions, the competition ring shall not be less than 91 cm (3 feet) or more than 1.22 m (4 feet) above the ground or base. Platform and Corner Pads the platform shall be safely constructed, leveled and free from any obstructing projections and shall extend for at least 46 cm outside the line of the ropes. It shall be fitted with four corner posts which shall be well padded or otherwise constructed so as to prevent injury to the boxers. The corner pads should be arranged in the following way: In the near left-side corner facing the President of the Jury - red; in the far left side corner - white; in the far right side corner - blue; and in the near right-side corner - white. The floor shall be covered with felt, rubber or other suitably approved material having the same quality of elasticity and not less than 1.3 cm (half an inch) nor more than 1.9cm (three quarters of an inch) thick over which a canvas shall be stretched and secured in place. The Canvas shall cover the entire platform and shall be made of non-slippery material. All AIBA Approved Events should have 4 separate ropes on each side of the ring. They should be 4 cm thick. The heights of the four (4) ropes shall be 40.6 cm (16 inches), 71.1 cm (28 inches), 101.6cm (40 inches) and 132.1 cm (52 inches) from the canvas. The four ropes shall be joined on each side of the ring, at equal intervals, by two pieces of material (close to the texture of the canvas) 3 to 4 cm (1.2-1.6 inches) wide. The two pieces must not slide along the rope. The tension of each section of the rope shall be strong enough to absorb the impact of the boxer’s contact with the rope. However, in any case, the Referee reserves the right to adjust the tension if necessary. The ring shall be provided with three sets of steps. Two sets of steps at the opposite corners for the use of the boxers and seconds, and one set of steps in the neutral corner for the use of the Referees and Doctors. In the two neutral corners outside of the ring, a small plastic bag shall be fixed in each corner in which the Medical Jury, Doctors or Referees shall drop the cotton or tissue pads used to nurse bleedings. For all AIBA Approved Events, the Organizing Committee should use the rings manufactured by one of the AIBA Official Licensees. All existing rings can be used until 2010. However, after 2010, for all AIBA Approved Events, a new ring with AIBA approved labels must be used. The following are defined as the accessories of the ring which are required for all AIBA Approved Events: Gong (with striker) or Bell. In the case of two (2) competition rings, one ring is to have a gong and the other ring is to have a bell. Two shallow trays containing ground resin. Two swiveling seats for boxers’ use during intervals. Two plastic mugs can to be used for drinking and mouth wash only, and where water is not piped directly to the ringside, two plastic spray bottles and two small plastic bottles for drinking. No other type of water bottle is permitted at ringside for use by the boxers or seconds. Tables and chairs for officials. One (preferably two) stop watches. One first-aid kit. One microphone connected to the loudspeaker system. Two (2) pairs of competition gloves and one stretcher.

Skipping Ropes
This is essential for any boxer training. When you stand on the rope in the middle of it, the handles where the rope meets the handle should come up to your armpits. So, if you measure from the floor to your armpit, multiply by 2 and add about 6-10 inches say about the width of your feet as you would stand on the rope you will get the length required.

Punch Bags

Speed Ball
Speed bags are essential for any boxing training. They are a constant in any gym or boxing facility. These kinds of punching bags have become famous through champion fighters and their hand speed. One of the most important areas of a boxer's repertoire is his hand speed. If a boxer's hands are slow, he is sure to have problems in the fight. This piece of boxing equipment not only helps develop hand speed, but also punch consistency and timing. Speed bags are one of the most effective teaching tools available, and have produced tremendous results. Mounted to a speed bag stand.

Floor to Ceiling Ball
Double end striking bags are very important to the development of any fighter. They are the same size as speed bags, but are attached at both ends. Because the bag is not free swinging, it bounces back towards the fighter, allowing him to train both punching and mobility. These punching bags help a fighter work on timing as well as punch location. They allow a fighter to focus on a small target, and develop punching consistency. Because of this, this piece of boxing equipment is standard in any gym. Double end striking bags help to train a fighters' overall technique. By allowing the fighter to simultaneously work on all facets of his game.

Gloves
Bag gloves/ mitts  -  Used for training on the bag - designed to protect you and not what you're hitting. Less padded and can be used with or without wraps. They help with conditioning and vary in shape and size - again - try before you buy, ask in stores for additional advice. Generally, heavier bag gloves are used as a conditioning tool, increasing stamina and endurance
Boxing gloves  -  Used in the ring protect you and your opponent and carry more padding. Sizes: 8oz, 10oz, 12oz, 16oz in various styles. Pre- molded gloves come already curled in shape, so your hand is in a fist as soon as you put it on. The choice between Laced and Velcro gloves is personal preference.
Glove size/weight (recommended use)
16oz  -  Use for sparring
12oz  -  Use for training (increase the weight for beginners to build endurance)
10oz  -  Common in the amateur arena - blue or red - and include the white target area to help the judges score
8oz    -  Used in pro fighting. Light gloves, less padding, more impact, more damage. We may as well be honest. This is boxing, not a walk in the park. Pro fights are all about causing impact, trying to get that KO!

Boxing Head Guard
Boxing headgear may be the most important piece of boxing equipment. This is because head injuries are so serious and happen so often. It is the number one concern for doctors associated with boxing. All doctors constantly stress the importance of some sort of head protection. It protects the head in two ways. First, there is a double layer of shock absorbing foam designed to limit if not nullify most shots to the head. Also, the headgear distributes the energy of the punch throughout the head, thereby limiting possible serious damage to one particular part of the head. The argument against headgear has always been that it takes away from the vision of the fighter. New headgear however puts that claim to rest. All are now designed with a perfectly open face allowing for maximum peripheral vision. Boxing headgear is a non-negotiable part of boxing. It is an essential piece of boxing equipment, equally important to gloves or bags. Without headgear, boxing would be much more violent and deadly.

Mouth Guard
Mouth guards are extremely important to the safety of a fighter. These pieces of boxing equipment protect the mouth from any blows it may take. Not only do they protect the teeth, they also shield the lips, gums, and inner cheek. Without a mouthpiece, there is the potential for serious, and possibly permanent, injury. Boxers get hit in the mouth region relatively frequently, and because they have mouthpieces, they are able to take the punches avoiding injury.

Groin Guard
Prevents the Groin area from injury during sparring or competition.

Hand Wraps
Prevents the wrists and knuckle area of hands from injury during Training, Sparring or competition.

Boxing Apparel
A Boxers uniform when competing normally red or blue shorts and sleeve depending on which corner a Boxer is appointed during Competition.
Personal preference and the weight of the Boxer counts for a lot in decisions when purchasing any equipment and most Boxing Gyms normally have good knowledge of what to recommend. However before purchasing any equipment you should check if same meets A.I.B.A. approval if intending to use in competition.

Nutrition
Diet for people in sport
Our diet depends upon many factors, the most important factor being lifestyle. As an athlete, a balanced diet tailored to enable you to perform your best at your sport is imperative to your success and maintaining your standards, term of recovery and improvement. A lot of diet is common sense, and we all know that a well-balanced diet and that keeping to an "everything in moderation" ethic will contribute to creating and maintaining a good diet. Listening to your body, trying our different food groups and experimenting with different meal plans will help evolve the diet that works best for you.

The Boxers " healthy Eating Guide"
Boxers seek to be at the top end of their weight boundaries to maximize strength and energy, so it is crucial that they have the right diet to ensure they have enough energy to undertake bouts and intensive training sessions, whilst staying within the limitations of their weight class. Most boxers aim to stay within 3-5 % of their ideal fighting weight during their training in order to avoid having to lose weight drastically as a fight approaches, as dramatic crash diets before a bout can result in reduced levels of performance.

Protein
Boxers often experience small rips in their muscles after hard training or a bout, causing them to feel tired and sore, so it is crucial that enough protein is included in their daily diet. Protein works to repair muscles and increase muscle growth, preventing long lasting damage but it also acts as a further energy source, preventing the body from using its much-valued muscle for energy. Chicken, tuna, eggs and lean beef are all good sources of protein as are protein supplement drinks ( young boxers should not take protein supplements ) Dieticians recommend that protein should make up 30 to 40 percent of the boxer’s daily diet. Chicken salads are the well used favourites when boxers are maintaining weight & strength in a long championship run.

Carbohydrates
Boxing is an anaerobic activity which requires athlete's to maintain high energy levels, carbohydrates are the ideal foodstuff for boxers, slowly releasing energy for a sustained period of time, replacing lost glycogen stores and increasing stamina during bouts and training. Boxers should eat natural carbohydrates such as whole-wheat grain, fruits, yams, beans and oatmeal, which are packed full of useful nutrients, Because carbohydrates are such effective sources of energy, boxers should eat more of them than any other foodstuff. Dieticians recommend that 45 - 55 percent of a boxer’s diet should be made up of carbohydrates.

Fats
whilst excessive fat consumption can cause unwanted weight gain and should be avoided, boxers do need some fats to maintain important internal bodily functions. Omega-3 and Omega-6 fats, also known as essential fats or fatty acids, are both needed for the production of prostaglandin's, a type of hormone which keeps the body in working order. The body also needs monounsaturated fats which are found in food such as olives, seeds and avocado. Dieticians recommend that boxers should ensure that 15 percent of their daily diet is made up of essential and monounsaturated fats.

Water
Water is essential for staying healthy and energized, particularly in a strenuous sport such as boxing where it is easy to become dehydrated. Boxers should ensure they drink plenty of water during training.

Boxers Golden Rule
Eat plenty of protein & good carbohydrates & you will maintain a good weight balance, feel strong & develop muscle growth. The odd bit of "junk food" will not ruin all the hard work, but when you are training for a bout, you must be totally disciplined with what you are eating. Plenty of Protein, Good carbohydrates & Fruit.

Hydration and Dehydration
Boxing is a weight limited sport throughout the entire range of categories viz. age, gender, weight and experience. Those who approach the scales to enter a competition at all levels need to be fit to box at a particular weight, thus will have been trained in the basic skills of amateur boxing, and will have achieved a level of physical fitness and mental preparation for the rigor's of amateur boxing. In order to gain advantage boxers seek to maximize skills and physical abilities which includes strict dieting and restricting fluid intake in the immediate pre-bout period of time - this doesn't gain a continuously healthy lifestyle. In amateur boxing this is a delicate balance between benefit and risk - benefit is from making the weight without weakening the body, risk occurs when too much restriction of food (energy source) and/or restriction of fluids leads to weakness and loss of strength. The boxer is unable to recover in time and hence not at his best when the contest begins.
An example can be seen in the 1948 World Flyweight Championship between (then) World Champion Jackie Patterson and 'Rinty' Monaghan. Patterson had lost weight (possibly a stone) the day before to make the 7½ stone limit. Available video film shows a lack of lustre and jaded champion entering the ring against a super fit and eager challenger. Patterson was defeated in 9 rounds. Who is to say this was always going to be the outcome. Dehydration is a condition caused by too low a fluid intake causing serious side-effects. Children and small adults are most susceptible due to their small body mass and higher loss of water and key electrolytes (sodium and potassium) which is greater during exercise - these must be replaced immediately after training.

Symptoms
Dry or sticky mouth
Rapid heart rate
Sagging skin
Body shock and collapse - Doctors advice should be consulted immediately
Poor concentration with inability to focus proper and make decisions
Reduced skill and accuracy
Reduced pace and strength
Low or no urine output
       
As you can see, extreme severe dehydration can result in collapse. Seizures or fits, permanent brain damage or even
death are also possible. Mild dehydration can cause a loss of form - a loss of 2-4lbs (1-2 kg) in the lower weights, which will cause a loss of ability. The result? Sluggishness, slow reactions and no stamina with tiredness at the end of rounds and a complete loss of energy in the last. Dehydration also occurs through use of saunas, laxatives and fluid/food restriction, resulting in loss/sapping of strength. Boxers will feel weaker. To avoid losing too much fluid during exercise it is best to drink regularly - up to 2 litres per day in addition to your usual fluid intake from drinks and food. Water has zero calories no matter how much you drink. Forcing fluid restriction to "make weight" in young competitors for amateur Boxing is unacceptable under the Child Protection Act as it risks the health of a young boxer. Some of the destructive old practices which still hold sway today are slowly being phased out and replaced by new practices and plans formed from modern day research to ensure the well-being of today’s boxers so that they may compete, succeed and do so in a healthy manner. Just as training has adapted so must our diet.