The title itself is misleading because training for White Collar Boxing is the same as training for Amateur and Professional. The durations of the bouts may be differ but the discipline required is the same.

Let me try and answer this using a FAQ format as we get many questions at the club and these are the most popular.

Should I be running long distances every day?

This depends on the boxer, personally I have seen the advantages to adding a 5-8km daily run to the schedule for elite boxers and for those that have a competitive schedule of monthly fights I think the discipline is indeed good for base aerobic building and our experience in the gym is that it helps with weight management.

However, running can take its toll on the knees for the heavier guys and should be approached systematically with an gradual increase in distance. Please do not make the mistake of believing your running shoes are suitable just because the latest Nike advert showed some model doing a PB in an urban setting. If you don’t know what pronation or supination is then take the time to learn and make sure you have the correct shoe. I personally lost 3 weeks of a training program due to injury caused from running with incorrect shoes.

What is Fartlek?

Fartlek is a form of road running or cross country running in which the runner, usually solo, varies the pace significantly during the run. It is usually regarded as an advanced training technique, for the experienced runner who has been using interval training to develop speed and to raise the anaerobic threshold. However, the ‘average’ runner can also benefit from a simplified form of Fartlek training, to develop self-awareness and to introduce variety into the training program.

For boxers we can utilise fartlek to suit our training programs and develop the anaerobic thresholds for our sport.

In it’s most simplest form, I would look to integrate this simple 15 min routine into the training schedule 3 times a week.

Use a steep incline such as Bukit Batok Nature Reserve, Rifle Range Road or at the opposite side of the race track at Turf City.

Warm up for 10 mins with some jogging then starting at the bottom of the incline run as hard as you can for 2 mins. Once you reach the two minutes, jog back down, concentrating on recovery for 60 secs before turning and repeating to a total of 4 times.

Should I skip or shadow with weights?

Two different answers here and I am working with both the USA, Cuba and Australian ABA guidelines here.

Skipping with ankle weights is totally acceptable, it increases the difficulty for the more advanced athlete and provides a tougher workout for conditioning and for those boxers below 80kg it can add to the routine.

Shadow with weight whether ankle or wrist based is not recommended. The body is made up of two primary types of muscles, Type 1 (slow twitch) and Type 2 (fast twitch). The anaerobic energy delivery system (such as used in boxing) uses predominantly Type II or fast-twitch muscle fibers, relies mainly on ATP or glucose for fuel, consumes relatively little oxygen, protein and fat, produces large amounts of lactic acid and can not be sustained for as long a period as aerobic exercise.

Training with weights in shadow boxing or pad work will effectively be training your Type 1. In the words of the US ABA National coach you are training your body to be slow. Sprinters do not train with weights attached. They train the relevant muscles independently with a structured resistance program but when it comes to performing their primary objective, that being running fast, they do this with their Type 2 and this is not with the hindrance of weight. Shadow or pad work with weights will provide a more challenging anaerobic work out but there are more effective ways of doing so without using valuable pad time when you should be training your Type 2.

There are many reasons why a weight/resistance training program should be included 3 times a week for boxers. It develops strength and will assist with long term weight management. However, our sport requires speed, delivery of power, quick reactions and supreme anaerobic fitness. Both muscle groups have to be worked upon.

As always, we are here to help you work out what is the best course for you. Every boxer is at a different stage of their training program and there is no program to fit all. So come speak to us and we will help you build a program that works for you.

Come back soon, another 27 questions to be answered.

February 28th, 2009 Posted in Training | Leave a Comment »

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There are only 60 days until the largest White Collar Boxing event ever is held here in Singapore. The 16 guys are now deep into their training and progress in skill as well as fitness is obvious. The last two weeks have been a wake-up call as they had their first rounds sparring in the ring. No training in the world can ready you for the mixture of adrenaline and physical exertion that sparring places on the body. Perfect fitness and finesse can be shattered in seconds if your breathing is thrown out by a well aimed jab to the stomach.

The boxers for this event are all based in Singapore with the exception of White Collar veteran Toby Dodd who now boxes out of Vietnam. They will be representing France, UK, Australia, Ireland and the United States and with the exception of Dodd, Capetta, Andriesz and Masefield, the remaining thirteen will be heading to the ring for their first time.

With ticket sales going through the roof we are working with Suntec to increase the capacity further. Audience size is not the only difference between this event and previous as the organisers Vanda Promotions take the whole format and move it up to a different level to make sure these events remain the most popular on the social calendar.

The weigh-in event is still being finalized but 1st April looks the likely date for what has become another event in itself. We expect this will all be agreed early next week so will let you know.

February 17th, 2009 Posted in Events | Leave a Comment »

He dances like a butterfly and stings like a bee. He gave you the Rope-a-Dope and that famous shuffle. Boxing legend Muhammad Ali both surprised and appalled boxing pundits with his unorthodox take on things. But his card always spelled out what he loves most in life— boxing, the sweet science we all struggle to be good at.

Two fights with Sonny Liston where he proved he was the “Greatest”, three mythical battles with Joe Frazier, victory over George Foreman in the Rumble in the Jungle and defeating Leon Spinks to become the heavyweight champion of the world for the third time are the stuff boxing legends are made of.

Here now is a sampling of how the three time Heavyweight Champion of the World trains.

MUHAMMAD “THE GREATEST” ALI. Three time Heavyweight Champion of the World.

COUNTRY BORN: United States

MUHAMMAD “THE GREATEST” ALI’s WORKOUT:

In the first fifteen minutes of his workout, he does side-to-sides, torso swivels and jumps around, just to limber up.

He then turns to his favorite workout routine, shadow boxing. He shadows, working on his footwork and speed punching in 5 x3 minute rounds, stopping only for thirty second breaks in between rounds.

He trains his sights on the heavy bag and unleashes 6 x 3 minute rounds of combinations on it.

Sit-ups in bicycling motion, sit-ups with a medicine ball and leg raises, all totaling 300 squares always as floor exercises for the greatest athlete in the world.

He faces the speed bag for nine minutes, with a minute break in between volleys of fast punches.

Ali moves around, forward, backward, never staying in one spot when on the jump rope. He likes to mix things up when on the ropes, or off it, bringing on the rumble to the sweet science he loves. And we love him for that, in turn.

MUHAMMAD “THE GREATEST” ALI’s Training Day

He likes to wake up early. He is up by 5:30 in the morning, straps his army-type boots on and starts running. He runs six miles, taking about forty minutes everyday.

Having worked up an appetite, he only takes natural foods, orange and water for breakfast.

By 12:30 p.m., he hits the gym and three hours thereafter, he gets a full rubdown.

Dinner is either chicken or steak with green beans, potatoes, vegetables, fruit, juice and of course, lots of water.
He goes for a walk every night after dinner and watches television before nodding off to slumber land.

Ali’s (formerly Casius Clay) contributions to the sport of boxing is uncontested. His legacy as a real boxing champion is cemented by his goodwill missions to Afghanistan and North Korea delivering medical supplies to once embargoed Cuba and traveling halfway across the world to meet Nelson Mandela upon the latter’s release from prison.

There you have it, the workout routine of the most recognized athlete in the whole world. Can you guess, who, in next week’s installment hung the teaching cap for a pair of boxing gloves?

February 12th, 2009 Posted in Boxing Champions, General | 2 Comments »

In a sport where you’re either left on your back or walk with your pride intact, this week’s boxing champion– Glenn “The Cat” Catley shows us how he was able to come back—bout after bout in his career, thanks to a winning workout routine.

Bristol lad Glenn “The Cat” Catley turned pro in 1993. He lost in 1998 when he challenged WBC Super Middleweight title holder Ritchie Woodhall but came bouncing back in 2000 when he knocked out Marcus Beyer in the 12th round for the WBC title. A controversial loss to South Africa’s Dingaan Thobela in 2001 and retiring after a loss to Danilo Haussler did not stop “The Cat” from returning to the ring in 2006.

GLENN “THE CAT” CATLEY, WBC Super Middleweight Champion of the World.

COUNTRY BORN: UNITED KINGDOM

GLENN “THE CAT” CATLEY’S WORKOUT:

He dances around on his toes for 20 minutes.

Then, he faces his favorite training tool, the focus pads. He does 6-14 three minute rounds (with 30 second breaks after each round), progressively working on technique, combinations and hooks.

The heavy bag endures 6 one-minute rounds under “The Cat’s” hands with a minute break after each round. Having a partner is a must for this exercise. They punch hard and fast for 1 minute. It is essential his partner holds the bag while he brings on the pain. His partner counts up to 20 and down to 1 as “ The Cat” punches.

There is no relenting on the speed bag for 5 minutes. He is then on the ropes for 20 minutes , breaking only for a minute.

Circuit training is crucial. He bench presses (50 lb. maximum weight) for 30 seconds, does sit-ups for the next 30 seconds, is on the trampoline with raised knees for 30 more seconds, steps up and down off a 500mm bench for 30 seconds, lifts light weights above his head for 30 seconds, does jumping jacks for 30 seconds, and finally crunches down with squat thrusts for 30 seconds.

Glenn “The Cat” Catley’s Training Day:

Glenn wakes up. He does not stretch.

He then proceeds to partake of cereal and milk, two boiled eggs and bread for breakfast. By ten in the morning, he hits the gym. After three hours of intense workout, he is on the road and runs for forty minutes. A decent run is five miles and he goes back to the gym and watches videos of his opponent.

Hour-long conditioning exercises thrice a week keeps him strong.

The night’s repast is fish, brocolli, carrots . He loves his vegetables and swears by cabbages to do the trick everytime.

Glenn does this day in and out, for six days in a week. On the Sundays that he is off training, he is with his kids, getting them into thier jammies and relaxing with his wife.

It is lights off for the cool cat at ten in the evening.

So, there you have it, this week’s installment. Keep guessing who shadows like a banshee and loves training with the jump rope.

February 6th, 2009 Posted in Boxing Champions | Leave a Comment »