4 Tips to Improve your Stamina and Cardio for Boxing

4 Tips to Improve your Stamina and Cardio for Boxing

Boxing 45 Comments

Tony Jeffries’s Tips to Improve Cardio and Stamina for Boxing

In a highly engaging video uploaded on September 25, 2021, Olympic Bronze Medalist and undefeated professional boxer, Tony Jeffries, reveals his four indispensable tips to improve stamina and cardio for boxing.

In this 13-minute and 34-second video, Jeffries highlights that improving stamina and endurance doesn’t happen instantly, but requires consistent hard work and discipline. With more than 347 thousand views, the video demonstrates how one can enhance their performance in boxing effectively.

The Importance of Boxing More

Jeffries’s first advice is to engage in boxing more frequently. He asserts that many people overlook the importance of boxing more often in their quest for quick solutions to enhance their cardio and stamina. Jeffries suggests tracking boxing sessions to measure improvements over time.

The Role of Running

The second tip involves incorporating various kinds of runs into your routine. These could include long-distance runs, sprints, and hill sprints, all of which play a crucial role in improving cardio and overall stamina.

The Necessity of Rest and Recovery

Jeffries emphasizes that rest and recovery are essential for improving stamina. He stresses that overworking without giving the body adequate time to recover will not yield the desired results. The recovery process involves stretching, proper sleep, and possibly even indulging in activities like massages, ice baths, or saunas.

Optimum Nutrition Matters

The fourth and final tip is nutrition. Jeffries likens our bodies to cars—without the right fuel, they won’t function optimally. He highlights the importance of eating a balanced diet with the right proportions of fats, carbs, and protein.

Workout Structure

Jeffries encourages viewers to have a structured workout routine encompassing warm-ups, jump ropes, shadow boxing, and then moving on to heavy bag work or sparring. This routine, he asserts, is crucial to improving stamina and overall boxing performance.

In short, Jeffries’ video offers a comprehensive overview of how to enhance stamina and cardio for boxing, emphasizing consistency, rest, proper nutrition, and an organized approach to training. He draws on his personal experiences, describing how he used to structure his workouts and the benefits he reaped from this regimen.

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Tony Jeffries: A Boxing Journey

Tony Jeffries, a Englishman born in Sunderland, brought immense pride and excellence to the world of boxing. With a glittering amateur career, Jeffries secured a bronze medal at the 2008 Olympics. His relentless drive and unique fighting style propelled him to professional ranks. His professional career, although brief due to hand injuries, maintained his undefeated record. Now, this champion inspires future boxers through his boxing fitness gyms in LA. His journey from a small city lad to a boxing sensation, truly demonstrates the indomitable spirit of Tony Jeffries.

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Classical vs Modern Boxing Training

In the classical boxing days, training was literally sweat and blood. Grueling exercises built stamina, while sparring honed skills. Intense shadow boxing, skipping and bag work formed core techniques. Focus was on strength and agility.

Modern Boxing Training

Modern training methods add a scientific approach. Boxers use tailored nutrition plans and precise workout schedules to optimize performance. Tech advancements, like smart gloves and VR simulations, offer detailed analytics. Functional fitness and cross-training take center stage, enhancing conditioning and flexibility. While the spirit remains, modern training offers versatility and sophistication.

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The History of Boxing

Boxing, a sport with a rich history, traces its roots back to 3000 BC in ancient Egypt. It was later formalized by the Greeks in the 7th century BC, becoming a staple of the Olympic Games. Modern boxing emerged in Britain in the 19th century.

Join the Conversation

45 Comments

  1. Thanks Tony you done a great video can you talking about the nutrition of boxing what should a boxer eat through the day pre workout post workout and what is the good carbs in your opinion 👊

  2. Great info. Is it better to do roadwork in the morning and boxing session at night , or boxing session in the morning and do roadwork in the evening? which will improve stamina and fatloss?

  3. I have asthma, but I don't want to let that stop me from my love of boxing, but it really is an uphill battle, so I'm here for some tips. I subbed and turned rang that bell 🙂

  4. Hello MR.Tony
    I have a question to you. As a professional fighter what would you say about me : I am 21 years old (started boxing at the age of 19-20 ish) I've been boxing for a good 1 year now I can go for warm up skip ropes for 5 minutes X 2 (some times I'm doing it for straight 20 min) after ropes I'm doing 10 rounds for 3 minutes on heavy bag (rest time 1 minute) after heavy bag I'm changing to lighter bag more like on round bags and I'm doing it 5 rounds for 3 minutes with 1 min rest, after that im doing light sparring sessions for 6 rounds. And also i want to tell you that my stamina right now can handle this amount of workouts. So my question is, do you think I can achieve anything in this sport because I think it's too late for me?
    Thank you in advance <3

  5. I admire your videos i like your channel you give very important tips but what i don't really like is those rainbow gloves it's like negative energy it ain't the right place to show compassion to those people

  6. I've learned to mix it up for sure, I held myself back by keeping a strict schedule and workout routine and realized mid fight the restrictions I put on myself by not healing properly as well as not having the ability to dig deep into the gas tank because the fight did not go to my training plan

  7. oatmeal is the greatest slow release carb ever created. God got that one VERY right. Oatmeal 2 hours before cardio and you'll have energy to burn and your body will be happy to burn the fat.

  8. Hi Jeff, Excellent info. I would like to know more information about diet and nutrition in detail about post and pre-workout session. Please make a detail video.

  9. i really hate running, is there anything else i can do to replace it ? or ill have to endurance and keep on running ? what about jumping ropes ?

  10. Im training by 4 months
    And im doing 3 rounds of rope jumping
    1 at speed bag
    3 rounds pf shadow boxing
    3 rounds of focus or more with pads ecc
    3×15 push ups
    And 3 rounds in the water tool, i don’t remember the name
    Its like a little ship 😂
    All of this with 1 minutes of stop between rounds
    Its good?

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