The Importance of Sparring



By Ross Enamait - Published in 2003






We often study advancements in sports-science in an attempt to enhance
our training routines. Through science, we can better understand how and why
our bodies react to various movements. For example, we now recognize
that a proper strength-training program can increase power and speed.
The myth that weight training reduces flexibility and range of motion
has been discredited through science. Additional advancements have been
made regarding nutrition and supplementation. Yet despite these new
school training methods, we must not lose site of the most traditional
old school boxing exercise, sparring.

The Specificity Principle is a fundamental training principle. As an
athlete, you must move from general training towards highly specialized
training as a final objective. For example, suppose you have 12 weeks
to prepare for a bout. Your first 3 weeks may emphasize conditioning.
You will first develop a foundation before focusing on more specific
(and intense) boxing training.

The Specificity Principle states that once the foundation is
established, your training must reflect the specific competition that
you are preparing for. As a boxer, you are training to fight. Your
training program must reflect this objective. You are not training for
a weight lifting competition. Boxing must form the backbone of your
routine. You MUST train according to your desired objective. In boxing,
the ultimate goal is to win fights. To adequately prepare to box, the
Specificity Principle tells us that you must box.

Running and weight lifting are designed to enhance the condition of the
boxer. These activities will not replace boxing, they are simply a
supplement to a well-rounded routine. To improve as a boxer, you must
step inside the ring to box. Sparring is the most important aspect of
boxing training.

As a youngster, I once learned a heavy bag drill from my former
trainer, Harry Figueroa. After working the drill for several rounds,
Harry looked at me and said, “OK, now that you have learned the drill, let’s see if you can use it. Remember, the bag does not hit back.”


These simple words speak volumes for the importance of sparring. No
matter how hard you hit the bag, you must apply what you learn through
live sparring. Sparring will improve timing, reactions, and combination
punching. It is excellent to work the focus mitts one-on-one with your
trainer, but even mitt work does not take the place of sparring.

In addition to the obvious physical benefits, sparring teaches the
boxer to overcome the nervous energy experienced on fight night. Nerves
can play a major factor in the outcome of a boxing match. Nervous
feelings can leave a fighter out of gas before the fight begins, their
legs tired while walking towards the ring. The only way to overcome
these feelings is through experience. The more you box, the easier it
will be to overcome pre-fight anxiety.

All boxers have been nervous at some point in their careers. Whether
before their first fight or first title bout, all fighters have had to
quell their nervous energy before entering the ring. Through
experience, you will put your anxiety to rest. You learn to rely on
your skills and hard work in the gym. This is all part of the
development process of a fighter. You must first learn the game, and
then develop confidence and experience. Boxing is not a sport that is
mastered over night. It takes several years to learn this sport.


Approach each sparring session as an opportunity to improve
some aspect of your game. You may choose to work on your jab, counter
punching, or strictly on defense. I recommend sparring with different
opponents as often as possible. The more sparring you have under your
belt, the more experience you will have boxing against different
styles.

Conditioning drills will always be important to the boxer, but this
game cannot be mastered on the track, it must be mastered inside the
ring. Boxing is a complex sport. Most will never understand the true
complexity. Boxing requires physical conditioning, courage, mental
toughness, power, speed, and ability. You must integrate several forms
of training to truly optimize your performance. You must focus on
developing strength, stamina, and boxing specific skills.

Do not neglect the mental and physical benefits associated with proper sparring. Without sparring, you will never truly be in fight shape.



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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several comprehensive training manuals, designed for athletes participating in combat sports such as boxing, wrestling, and MMA.

http://www.rossboxing.com/thegym/thegym11.htm