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I am 28 and want to learn to box. I don't necessarily
want to compete, i.e. Olympics, but rather it is a fitness goal. I am nearing
the end of a club membership and when that is up, I will begin boxing
training. My question is, what kind of regimen would you recommend before I
actually start boxing training? Julie
Dear Julie, I applaud you for your decision to use the boxing as a means of
achieving complete energy and muscle fitness. I believe you are doing the
best thing for these purposes and also you will get the most "bang for your
buck " by using boxing as the vehicle for this fitness. The best thing you
can do to prepare for the actual boxing training is go on a 4-6 week program
using interval running with a combination of weight lifting. (all of this
prior to throwing any punches) Increasing your cardiovascular stamina and
your muscle strength will give you a big advantage when starting the actual
boxing training. The program outlined in the Olympic boxing training manual
"Coaching Olympic Style Boxing " (can be purchased from Ringside Inc.
at 1-877-4-Boxing) will explain the "nuts and bolts " of both.
The physical advantages you will achieve will increase all aspects of the boxing training
.ALL of my boxers go on this "basic training' type of routine prior to
learning the actual boxing. I also recommend the use of plyometrics in
combination with the other two while you are in this 4-6 week
period. This is also detailed in the book. Remember to take it slow,
do not get in a hurry to start the boxing. Make sure you have gas in the tank before turning on the
ignition. Good luck, Tom
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What is the age limit for amateur
boxing? I am a 36 year old mother of two wanting to box. I read some of
the boxers profiles. I realize that one of the female boxer is at the age
of 35. So she was unable to fight. How would that effect me?
There is not any age limits as far as the availability of registering with
USA Boxing as an athlete BUT the problem is that if you are over 34 then
you fall in the post Olympic age bracket called MASTERS division. This
means
you can not ever be qualified for the Olympics even if it is allowed for
women in the future .Age restrictions are the same for the men .There is
also extensive medical regulations for this Master's division and although
most of the women can pass these regulations it is something that is very
costly (,EKG's etc) that because of the fact that there are very few women
that age that are interested it is not "worth it" for these women to go
through this process and not have any body to fight because of the
tremendous lack of the numbers ..The rules state that a master's boxers can
not box any non masters boxer ,which translates in to fact that if you are
35 you can not even box a woman that is only 34.I keep stating these facts
about the lack of numbers because that is the major reason why the Masters
division to me is only a recreational division as opposed to
competitive. As a matter of fact USA Boxing does not allow Masters boxers to compete in a
National championship (even against each other). The reason I believe is they
do not want to finance another competition because if they allowed Masters to
box in a National championship they would have to finance the tournament
itself.. (A weak reason if you ask me ) Tom
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What is a good diet for a fighter? I want to maximize my energy levels and I've heard of high protein/low carb diets to help keep trim, but will this provide enough
energy for someone who trains twice a day, six days/wk? Lisa
Lisa, #1---Eating habits are very individual. There
are many ways to develop a good diet. #2---Each boxer's diet should be considered individually to meet his
likes and dislikes in addition to the "cultural" type of influences in his
diet through the years .Boxers and their bodies, because of there culture and
upbringing residence) respond differently to different diets.
#3---Developing a balance of carbos, protein and fats is the best ticket for success.55%-60
carbo,10-15% protein,25-30 %fat. Keep is mind this is merely a guideline mine). Fluid
balance is an important aspect in the equation. at least 8 glasses a day)
#4--- Maintaining your weight and keeping it near your weight class reduces the need for calorie deprivation close to the
competion.My rule is you may walk around at ONE weight class over your completion
weight class. One only .Example -if you are in the 140 lb. class you may weight as much as 147(next higher weight class),
no more. Outside of all of this is the fact that you must use common sense and eat
healthy and stay away from the excesses. This process is not 'rocket science'
as some nutritionists would have us believe, Good luck, TOM
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I live in a small town with no gyms around how is the
best way for me to get in shape and start boxing? Whitney
I can give you some info on conditioning etc.,
but without a "boxing facility" with a qualified coach you will be at a big
disadvantage. As far as getting into shape, I recommend (if there are no
health clubs in town), utilizing a nearby track from a local high
school. I think it is also a must for you to get the Olympic training manual "Coaching
Olympic style Boxing", sold by Ringside Inc at 1-877
4-Boxing. Ringside also sells a "start up" guideline for new
programs. You can also use things such as jump ropes and plyometric cones from Ringside that are very inexpensive
and aid greatly in conditioning. Bottom line is to use common sense as far
as cardiovascular and energy fitness. As far as boxing fitness you should do
whatever you can to locate someone in your town with boxing experience
Putting an article in the paper might help .You would be surprised at how
many experienced boxers are in town but are not pursuing the sport at this
time. People that might have boxed in the military, college,
etc.
Good luck, Tom
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How long should you be in training before you actually have your first bout. Also do you think 31yrs. is a bad age to start boxing? I also wanted to know the regulated glove ounces for female boxers.
Karla October 19, 2000
1.6-9 months minimum. 2. No age is a bad age but I would not call 31 a
good age either. At this time in the sport there are an increasing number of
girls age 8-10 that are starting. I, myself, have a twelve year old girl that
has had around 20 fights. A lot depends on what your motives are,
such as to get in shape or to win a world championship.
As in any sport the earlier you start, the better the chances are to advance your skill level and 31 is NOT
an early start. 3.Amateur-up to 165 lbs weight of gloves are 10 oz. over
that is 12 oz. Pros are either 8 or 10 oz depending on your weight class lower
the weight class then obviously the lower the weight of gloves)
and the regulations of the state you are boxing in ,Each state has a
Commission with a different set of rules and regulations. Tom Moraetes
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Do you think it is
sufficiently similar to train men
and women to box? I have an opportunity to be trained a former professional fighter but I know his experience in training pros and amateurs
is limited to men/boys. What do you think are the differences in training
men and women (pro)? Should I disregard the differences and just "go for
it?" I'm past wanting to box like a woman and have male pro boxers for role
models and guides for style etc. I know, however, that, although it is good
to aspire high, the odds of women truly boxing like male professionals are
slim. Please help!
Over 85% of women boxers are trained by
men. As in any sport there are good coaches and not so good ones .The key is to find a coach that has experience
in "BOXING", not in WOMEN'S BOXING, because boxing is boxing,
except for a very few minor rules and regulations, it is the same.
To me the biggest difference in the training of a women vs. men is not the physical as much as
it is the mental, psychological, and emotional difference. A good coach will
realize that there is a difference when training the two genders in these areas and adjust his /her training philosophy
accordingly. I agree 100% in a woman training with men at the same time (gym
work, bag work etc,) but I do
believe that the best ticket for a women as far as sparring is to find another quality woman to spar with.
As in my past responses to questions like this I have stated that this is easier said than
done (please check these prior responses on this page) because the numbers of quality women to
spar with are just not there so oftentimes you have to make
adjustments. I do recommend that you find a coach that "knows the game",
has compassion for his/her boxers, and you can TRUST (maybe the most important
quality), good luck, TOM
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Do you have any numbers on how many
amateur or pro women boxers there are nationwide?
There are approximately 1500 Women amateurs in the US as of 1999.
That includes the ages of 8-16.open div 17-34(majority),and Masters 17-up (very
few). Tom
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I want to train with weights but I am afraid I will slow
down?
Absolutely, positively NO. Please understand that strength in any athletic
event is an advantage. Now of course there is a right way and wrong way to
hit the bag, spar, run, etc. So to is there a right way and wrong way to do
your strength work. Boxing has for years been in the "dark ages' as far as
the weights are concerned. It is only in the last few years that trainers
have realized this strength factor being a plus in the boxing performance.
More than likely Evander Holyfield broke the ice when he started
being tutored by Mr. Olympia Lee Haney a few years ago. The United States
Amateur Boxing assn. did an in-depth study of boxers before , during and
after participation in strength programs. They measured velocity of punches
,number of punches and power of punches. End result is every one of these
categories improved during these programs and decreased after discontinuing
the program .This made a believer out of me. I believe two to three times a
week with reps at 8-12 is best but you should consult an athletic boxing
experienced) trainer for input and to help with monitoring the results so as
to stay on the right track. Every one of my boxers participate in a strength
program and I have never seen any negative results, GOOD LUCK, TOM
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I'm a female amateur boxer that will be fighting in the
2000 Ringside Golden Gloves in Ga. I will like to know how many rounds do senior fighters fight. I know male senior fight 2 mins.
4 rounds is it the same for females? Thank You Lorraine
Females fight three two-minute rounds, Tom
M.
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I'm an amateur boxer and my coach
keeps telling me to work on speed and not power. What are some good speed
drills I can work on, the only drill I know of are 15 second intervals of
speed on the bag. Theresa
Theresa, I too believe that speed is the
primary asset to a great boxer .I also believe that increased speed
results in increased power and not necessarily vice versa. Having said
that I also believe that the sport of boxing is 'behind' the times when it
comes to strength exercises. I do believe that you need somewhat a balance
of both but as stated I believe that speed is the priority. I am sure you
understand your body has two types of muscle cells, one is the fast twitch
and the other the slow twitch .The fast are the ones that the speed is
developed out of and the power developed from the slow I know a lot of
this is common sense but indulge me). I believe that you are on the right
track with the type of intervals you are doing but I would like to
recommend that you cut the time down to 5-10 seconds (max) with intervals
with equal rest. I have trained several international amateur teams and
that is their ticket to increased speed. To produce faster punches
you have to throw faster punches and by cutting the intervals to 5 seconds
with 10 seconds max you will naturally be throwing faster punches. With
the longer 15 second intervals ,while that is a short time .I believe it
is too long and your body starts to develop a type of "pace". You must
throw your punches in the intervals almost to the point of tremendous
speed not just great speed. Another drill I like to do is intervals
of throwing punches with a 2-3 lb, dumbbells (max) and alternate with
intervals of no dumbbells .5 seconds with the dumbbells as fast as
possible and alternate with 5-10 seconds with the dumbbells down and just
the punches and no dumbbells. I like to do all these intervals for one
full 3 minute round and no more .Try these drills and also continue to
listen to your coach and "good luck". Tom
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Hi, I am a professional female heavyweight fighter who has yet to have her first fight.
I have just signed to fight Keisha Snow on July 14th. MY question is; I have been in the gym for over eight months getting ready for this fight, during this time I was taught all the skills that it requires to be successful in the ring. Now that I have my first fight in sight my trainers want me to switch from being a boxer using my skills to a brawler. Do you think at this late stage in the game I should change my strategy or should I go with what my trainer says? I want to be more than a brawler, I want to show I have the complete package.
Carley Presente
I think a boxer should box to their
strengths. If that means you are a boxer type then that is how you
should perform. If you are a puncher type, so on. Now, having
said that it is important to say that some opponents might have a style
that could possibly cause you to slightly alter your game plan. BUT
that is all you should do, alter it, not change it. Some people say fight
a boxer and box a fighter ,but I am not in agreement with that
theory. What ever style you have that works best for you is the one
that you should utilize the most. As mentioned before ,fight your
strengths. I believe everybody has a genetic potential to perform
their best in one type of performance level (style) and you should do your
best to enhance that element of your athletic talents. There is a
possibility that your best style overall is to be a puncher (or should be) I
do not like the term brawler) but that would be another aspect of
the situation. Overall I think you should box to your best physical
capabilities and at the same time the style that you are mentally
comfortable with. Which in this case seems to me to be what I refer to as
a puncher -boxer style or a boxer -puncher one. Use the best of both
worlds without compromising your abilities physically or mentally, Good
luck and I repeat, FIGHT YOUR STRENGTHS, Tom Moraetes
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You mentioned in an earlier letter
that a 13-year old boxer is probably the right age for competition in the
2008 Olympic games. Why is age a factor? How old is too old to compete?
Annie
The reason I say that 13 is right for the 2008 is that if you have a boxer that is 13 at this time and they stay in the
game until 2008 that makes them age 21-22 and with at least 8 years experience going into the
Olympics. It is my opinion that early twenties with this amount of time in gym is
necessary for international Olympic competition. I am not saying that a boxer that is 28-30 with three years
experience can not make the Olympics, it is just the designated age/experience,
I mentioned is what I believe to be the best to enter the Olympic Arena.
The majority of our amateur National champions at this time are older than this and have probably about 4- 5 years experience in the
game. Trust me this will change dramatically in a few years. I can see most if not
all our national champs in a very few years having 8-10 years experience going in to the National and at the same time being in the age group of
20-22. The reason for this is very obvious--our boxers are starting at a much
lower age now (10-12) than in past (twenties) and this will continue and probably the age that our women
begin boxing will get lower 8-10. This translates into boxers with more experience,
more skills, more understanding of the sport, more passion, more fundamentals,
more everything. As a coach it is a lot easier to develop basics and fundamentals and a proper foundation if you can
start a boxer off at a younger age and take your time with every aspect of
training (sparring ,competiton,etc) I do recognize that there will be exceptions to this and I expect that will be the case in SOME instances BUT
the majority of the women that represent the US in the 2008 will have 8-10
years experience and will be in early twenties. Tom
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LASER SURGERY AND BOXING...
( Always check with a
physician first for medical questions. Tom Moraetes will give you
his read on Laser Surgery from what he learned at the Olympic Training
center that has yearly clinics. )
I'm an amateur boxer , I wear glasses and thinking about getting the laser survey, do you think when
I turn pro it will hurt me in the long run? Lorraine
Dear Lorraine, I repeat-- Do Not get the laser surgery
if you want to continue to box. The procedure causes the muscles around the
eye to weaken and you are very susceptible to a "blow out" which will end
a lot more than your boxing career. I am sure there are boxers that have done
this but trust me they are playing Russian roulette. I used to box with soft
contacts and while it is not the best, it is all you have if you desire to
see better during the fight. I did have a problem of the contacts coming out
while I fought, so be prepared. All the "experts" are in agreement with this
,no need to get a second opinion. The Olympic Training center has yearly
clinics that I attend and this was one of my topics in one of these
clinics, Good luck Tom
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I get involved in some pretty hard sparring with others and get bruised easily. The question is how long after such a session should I go to it again.
I love being in the ring and slugging it out. One friend says I should go straight back in since, once bruised, further
punches make no difference, and another said I should wait for them to heal up.
Also I really don't like wearing a head protector. I am told it leads to bad practice to have one on. Is this so? Thanks a million for your advice.
Jane
The overwhelming majority of physical problems in our sport are caused by sparring and gym work and not the actual boxing
competition. The experts are in all agreement to that fact.
The practice I use with all my boxers is that we try not to spar every
day, we spar with normally 48 hours rest between sessions. The way we are able to do this successfully is that we are very consistent with our practices to the point that we always stay in the gym
year-round 3-4 days a week floor work and we try to do controlled, soft sparring at least once a week even with no competition in sight.
The point behind this is we never have to RUSH to get in competition shape. A lot of boxers slack off unless there is a fight sighting
. I do not agree with this as to me this is the time you can really make improvements in your
abilities, skills, etc. This does not include sparring every day. I do not think this is a proper training
method. I have seen a lot of other camps with their boxers getting burned out with everyday hard
sparring. Burn out you must remember does not just include physical things as there is a great chance of mental burnout.
When your mental attitude slacks, it is far worse than your physical abilities declining.
Trust me, 48 hours rest between hard sparring is the
ticket. As far as the headgear thing I personally do not know any pro that does not
cherish his head gear for any kind of sparring. Even with pro exhibitions the pros spar with the biggest head gear they can
handle. You must remember one of the primary reason for using the headgear is to prevent the facial cuts.
I love your aggressive type attitude but please try to conserve this
aggressive attitude for the actual competition. There will always be situations where you have to hustle to get physically ready for a
fight, however, these are the things you try to prevent by simply always being in 65-85% condition throughout the
year. My prescription is to use the headgear, spar every other day, but still keep your
aggressive attitude. Another aspect of your statement I want to comment on is the fact that you always want to slug it out. I think the best way to actually learn the sport is sometimes to take a little off and work on specific aspects of the sport while
sparring, whether it is just counterpunching or defense or just jabbing or whatever but use some sparring sessions to
work on different specific skills in the ring as opposed to just slugging it out all the
time. I wish you great luck and remember," less is sometimes
more". Tom
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My daughter wants to get in boxing condition, and would like for you to give a program for her such as
what's the best stomach routine? roadwork? We have all types of weight machines and bags.
Frank P.
As far as a basic training program my recommendation
is to get a training book that Ringside Inc. sells called Coaching Olympic Style
Boxing(1877-4-BOXING). This book tells of what I believe is without a doubt the best conditioning drills for the
sport. Pay particular notice to the segment on Interval training as I believe it is the single most important element in all of the boxing type
training. After you get the book let me know if I can help explain some specifics of the training.
This book was written by Tom Coulter, coach of the 1998 Olympic team ,who I believe is the real "EXPERT" in the field of boxing training .Good
luck, Tom
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My daughter is 14, we live in
Scranton PA, she has been boxing for 5 months now....what tips /pointers
can u give her....the all male gym is the only boxing gym in the
area....they don't really work with her one on one...is there someone or
someplace that u know of in the Scranton Wilkes bare area. that could
possibly help her out....I don't want her to get
discouraged...........thank you....Megan's mom. shelly
Dear Meagan's mom, Best advise I can offer you is
already being done by yourself. You are attempting to research all
possible avenues for the success of your boxer (child). I commend you for
your willingness to pursue all areas that might assist your child. I also
urge you to continue this. If things are not the way you think they should
be then ask questions. Seek out all possible resources for Megan. If this
means checking out other facilities then you must do so. Megan is the age
that I believe the members of the first US Olympic team will come from as
I believe we are looking at 2008 as opposed to 2004 as some people are speculating. I
would love for women to get in the Olympics in 2004 but I have my doubts.
I can also tell you in addition to the research you are doing, I think you
should make the timetable a long one, meaning TAKE YOUR TIME. Do not get
in a hurry to get in tournaments etc. Five months to me is just enough
time in the gym to have started some controlled sparring. At the most you
could have looked into some lower level club matches that your coach is
aware of the ability of your possible opponent. First thing you must do is
find a suitable gym with a connection to amateur boxing(USA BOXING). I
will give you some names and phone numbers of some amateur programs in
your state and also a name of one of the participants in the National women's
amateur championships for you to see if they can give some local contacts
with the amateur programs in the area. These people will be your best
resource for the local clubs that are reputable. Finding a person that
fits the bill as Megan's coach that will give her attention is absolutely
imperative. I am hoping Megan is registered with USA Boxing as a athlete .
In addition I recommend you becoming registered within your state as a
NON-ATHLETE.(clerk). This will put you on the mailing list for some very
valuable info from USA Boxing and your local sanctioned clubs. The
Scranton area SHOULD be a hotbed for amateur boxing as it has hosted some
very big amateurs tournament the past two years especially the second women's
nationals last year. Check with local boys clubs, Police Athletic leagues
and the local recreation departments for referrals also. These are usually
the sources for most reputable clubs. As I said before continue to do
research while at the same time take your time. Megan's career will be
shaped in the very next few months and the decisions you make in this period
will be extremely important. If I can get my boxers into their second year
successfully it seems as if they are on board for the haul. The contacts
are Jim McHale 412-687-7297,John Larrick 724-266-3066.The woman boxer I
told you about is Sherry Hutchbar at 412-793-6916.Sherry has participated
in two of the women nationals. I hope I have been able to help. Remember
one of my mottos," there are no dead ends". Kept asking questions and
good luck. If Megan gets a lot of work between now and August it would be
great to see her in next August's Nationals in Augusta ,Ga. I would really
love to sit down and talk to you guys face to face. Tom Moraetes.
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've been training in martial arts for
the past three years, and have been training with boxing for the past
month only. I have a defiant passion for fighting, love the physical
contact/combat, and enjoy the training. I'm eager to start with amateur
boxing, yet I need to know certain things. I'm sure it is dependent on the
individual, yet what is the typical or standard amount of time that female
boxers train daily and weekly? one hour a day? four hours a day? how long
does one, usually, prepare for a fight? one month? one year? more? I'm
willing to dedicate whatever it takes, and am curious about the norms of
training. please, give me info!
Dear "eager to start Amateur", First thing you must do in order to pursue your amateur aspirations is to get registered with USA
Boxing, the governing body for amateur boxing in the U.S. If you would tell me where you are from I could give you a local
contact. The National phone number is 719-578-4506. Items needed to register are a copy of birth certificate and two pictures (both have to be turned over to USA
Boxing). The person you must contact is the registration chairman from your
state. The National office can give you that number. I also would recommend locating a certified amateur coach in your area to help train you. The national office can help with this also or you can "ask the
trainer". You are right ,it is a individual type sport but do not fool yourself, it
"takes a village" to make an amateur champ which means you will need a lot of support. As far as
training, everybody is different and the current level you are on (novice or experienced) is a big
factor. example: if you are just starting you may have to put in 5-6 days a week (two1/2 hours
MAX,includes boxing and conditioning) As you get more experienced you can start mixing up your training such as weights -strength training two days a
week, boxing three days a week, cross training(swiming,basketbal) one or two days a
week. What I'm saying is the more experienced you are, the more use you will have of what is called "specificity" training which is just what it
sounds,traiing specific types of programs-exercises each day. I do not believe ANYBODY needs to train more than six days a week/two 1/2 hours a
day MAX. My theory is if you can not get it in this time period then I do not think it can happen. Understand these are my personal opinions but are also based on training and observing training for 25
years. Also do not forget, EVERYBODY is different. I like to have all my experienced boxers always in the Gym 3-4 days a
week. Whether you are amateur or pro ,the phone can ring any day with a proposed fight and if you have not been in the gym there is no way you can or should agree to the fight on short
notice. So in review, the more you are in the gym on a regular basis the easier and sooner it takes to get ready for a fight. Best case
scenario for my experienced boxers is to have 6-8 weeks notice for a full trading
period before a fight is taken. This very seldom happens hence the situation
of being in the Gym 3-4 days a week on a regular basis. I hear "stories of
trading 4-6 hours a week,7 days a week and it scares me. If my boxer is experienced he or she will usually train 6 days a week/2 hours a day with 6 weeks training before a
fight. Keep in mind this training is a combination of several different TYPES of
training, as has been mentioned. not just actually BOXING. I also believe very strongly that women should train in the gym with men and women BUT should spar with women exclusively. I know this is easier said than done due to availability of good women to spar with but" this is my story and I'm sticking with it". Hope I have been able to
help. It sounds like you have the type of ATTITUDE that is needed to do this so DO IT. Tom
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I’m a female fighter from Hawaii and my
trainer and I are having a hard time finding a promoter to create a fight
for us. I’ve been training for the last year and have been waiting
for my professional debut. I would like to fight someone in the mainland,
since there are no professional women boxers in Hawaii. I’m
37 years old and desire the opportunity to fight! Should I give up trying?
Is there hope for me to pursue a career in boxing? Jo
Before I get down to the "nuts and
bolts" of your question, let me give you as good a contact person in
Hawaii. (I will email you with the info on how to call these contacts that
I list) Mr. Chuck Williams is a very good friend of mine. He is on the
World Boxing Commission (convention committee). Please use my name when
you contact Mr. Williams. He is not only very involved with the Pro
arena but he is one of the best Amateur officials in the world. A great
resource. Also contacts for the amateurs in Hawaii are Tommy
Tomihara and Ralph Martin. Talk to these people and get some insight from
them also.
Now listen up. Should I give up? Absolutely,
totally, completely, NO. There is always hope. Never, never give up
without doing everything you can to fulfill your dreams. One
of my guidelines for coaching is "there are no dead ends".
If you come to a halt, go another direction. Having said that, I am not
going to mislead you. With your age you are at a disadvantage.
No doubt
about that. There are no quick fixes. I do not know the
extent of your boxing
background, amateur fights, length of training, etc. I really
believe you need
to access the available resources in Hawaii. There are probably more than
you think. And I can verify there are good connections in Hawaii.
One of our
probable Olympians in 2000 is from Hawaii. Brian Viloria of Waipahu, known
in amateurs as the "Hawaiian Punch". Current world Amateur
champ. I really believe you need to try to develop something
in Hawaii before you attempt to move somewhere else and put a lot of
expenses into something that very well may not be necessary AT THIS TIME.
I do realize you are very limited as far as amateurs are concerned with
your age being over the Olympic age of 34. However you can utilize
the amateur sparring, training etc. There is always every year a
delegation of Hawaii Women entries in the National Amateur
Championships. Jo, I hope I have been able to help in some way. I
admire your courage and hope you continue to pursuit your dreams, always
remember "there are no dead ends". Tom Moraetes
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