practicality and intensity with which training in the art is undertaken. Such
training takes place outside the gym in the form of running and cross-train-
ing, and inside the gym in the form of sparring, floor work, and exercises.
Roadwork, or running, is essential for boxing. It develops mental
toughness, aerobic and anaerobic capacity, and the lower body. Boxers typ-
ically run early in the morning before any other training. Even in the bare-
knuckle era, boxers ran up to 150 miles a week.
Full-contact sparring is perhaps the element of boxing training that
contributes most to its effectiveness as a martial art. Though boxers wear
protective headgear and gloves with more padding while sparring, nothing
more simulates the conditions and experiences of real combat. In sparring
boxers learn what it is like to be hit—hard, repeatedly, and from unex-
pected angles—how to adjust and recover from it, how to feign injury and
well-being. In sparring, boxers learn the unchangeable truths, or reflexes,
of the human body when it is hit in different ways, and therefore, where
the body will be after it is hit by a certain punch in a certain place. As haz-
ardous as it sounds, sparring is a valuable process through which boxers
learn what it feels like to be stunned and knocked down, and how to fight
on with a bloody nose or swollen eye. In addition, as brutal as it may seem,
sparring is the mechanism through which most boxers condition their bod-
ies for punishment. This conditioning enables them to withstand greater
punishment in real combat.
Shadowboxing is an element of boxing training comparable to the
forms of Asian martial arts. In the ring or in front of a large mirror, the
boxer visualizes his opponent and goes through all the motions of fighting,
punching in combination, slipping and blocking punches, and moving for-
ward, back, and from side to side.
Practitioners of various other martial arts who take the opportunity
to spar with boxers often come away amazed at their ability to punch pow-
erfully, rapidly, and continually. It makes sense when one takes into ac-
count the daily training regimen of up to thirty minutes (ten three-minute
rounds) boxers spend hitting cylindrical sand-filled leather or canvas hang-
ing bags weighing up to 150 pounds. With the exception of sparring, work-
ing the heavy bag most simulates the experience of punching another per-
son, and it provides invaluable training in learning to put together skillful
punches with maximum force.
Boxers jump rope to improve stamina and coordination. The speed-
bag (teardrop-shaped bag hung from a swivel) is used to develop hand-eye
coordination, timing, arm strength, endurance, and rhythm. Trainers use
punch pads, or punch mitts (padded mitts similar to a baseball catcher’s
mitt), to diagnose and correct slight errors in form in the way their boxers
throw punches and combinations, and to instill conditioned responses.50 Boxing, European