4 Tips to Improve your Stamina and Cardio for Boxing

Tony Jeffries shares 4 tips on how to improve and increase your stamina, cardio and endurance in boxing. Building stamina and cardio don't happen overnight, you must have the discipline to continue doing this overtime for this boxing conditioning to be effective.
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My Favorite Heavy Bag Combination (and in Real Fights!)
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Chapters:
0:00 4 Tips to Improve your Stamina and Cardio for Boxing
1:25 Increase the time and number of rounds in Boxing
3:46 Running Sessions
5:34 Rest and Recover
8:02 Get Proper Nutrition
11:36 How my Workout was Structured
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My name is Tony Jeffries, Olympic Bronze medallist now co-owner of Box 'N Burn, 2 boxing fitness gyms in Los Angeles, as well as the Box 'N Burn Academy...this i a sour education program where we teach trainers how to teach boxers
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#boxing #stamina #endurance

[@Tony_Jeffries]

Do you got any questions or video requests? Comment down below!! Watch next: How to Throw the Perfect Jab in Boxing - kzbin.info/www/bejne/bWLRnpxso6yWqLs

[@jacksparrowII]

Can u do a vid about boxer hands down and boxers hands up

[@supermikarteta3693]

Can u do a vid about what to do without boxing equipment

[@jamburger1222]

Would like to know how and what professional boxers eat for good energy during training and speeds up recovery

[@JoFrach]

More about the eggs and avocado! What drink and the amount would go with that? Sounds good 😋

[@martinwong3957]

Hello Tony, can you introduce some weight lifting exercises for boxer please, thank you

[@jameshornsby7333]

People don't understand how much cardiovascular endurance and stamina you need for boxing, one of the most tiring sports there is. Thanks for another great video Tony!

[@Tony_Jeffries]

I agree mate.. The reason where most aspiring boxers gas out after round 1

[@sicariobrother316]

Exactly! A lot of people think boxing is a limited punch king sport! It’s frustrating to let them martial artist that boxing is not just a punching it’s fight cardio!

[@tresonsaint6488]

Swimming is that other sport that requires tremendous stamina

[@adhnanadhnan8017]

@@tresonsaint6488 I am fat because I don't know swimming

[@DENVEROUTDOORMAN]

I hike a lot and try to go fast as possible up in Colorado!!! Think air helps endurance

[@gcsoulsurfer]

I'm 50years old and fit for my age. I hired a boxing trainer recently, to get back into it. Jesus! My trainer is an animal. I'm gassed and my heart is racing. I have nearly nothing left when our session ends. But, I am improving. And run between sessions now. It's the best thing I could have done !

[@ethandavies6932]

I have my first fight in 3 days, hopefully everything I’ve learned from this channel and my trainers at calzaghe academy will pick me up the w🏆

[@yashasyallapragada]

Good luck!

[@disabled241]

let us know how it goes

[@VIN-vq4be]

Pace yourself don't go all-out in the first round like I did

[@cadenlafever5293]

How did it go

[@piglord7785]

How did it go

[@ericzinc111_]

Just had my first sparring session in a while, I was dead at round 1 😂😂😂 thank you for this video

[@w.h.1940]

I'm 60.. just bought a heavy bag

[@Xtreem94]

Tony, can you maybe make a video about how to be less predictable during sparring, and how to better predict what punches your oponent is gonna throw? I hope i can learn from you about that because your videos learn me a lot about boxing.

[@danielgreen2875]

Michael Jai white mad a good video on just that

[@rywieldsrods93]

Keep your eyes on your opponent look for a pattern in there movements you'll pic up body language for certain shots, switch stance, throw feints move around throw different shots mix it up, some times your sparring partner is just better than you, but that's a good thing as youl learn faster when getting punched up 🤣 don't worry I've been there in muay thai plenty of times you will get better just keep working hard 👊💪 I go into each round with a different style and a different gaurd gets them confused I don't specifically train boxing tho, mainly muay thai but do incorporate alot of Mr Jeffrey's techniques with the upper body, and boxing defence is one of the greatest too so I also incorporate some drills into my sessions I like to mix it up, i don't train to fight just training to get fit and in shape so my sessions have a gd variety too them x

[@samshah7801]

If you wanna know what is coming just look on the chest of your opponent so you can know which hand he is gonna pick I saw that on fight tips channel

[@jadohdynasty8468]

keep your eyes on the chest(if theyre pretty muscular with low body fat youre dead but atleast then you can see a bit of muscle flexing before a hit 😂😂😂😂😂) nah fr tho youll catch onto them pretty quickly. if i made a mistake please correct me.

[@HarryFenton6124]

Good one Tony. Good nutrition makes such a big difference as you age. I`m 61, still train on the bike and weights 5 times a week. Because I eat the best food I can and hardly touch the booze, my decline is very gradual. Unlike all of my friends. Have incorporated shadow boxing into my routine since watching your vids.

[@lucasgibbs4879]

@MuSlim_Allah-Is-The _GreAteSt_ its possible once you hit about 23 thats it I reckon

[@kmlgraph]

Good work Harry. I am 63 years, and like you, I do cardio training and weights 3-4 times a week and eat well and drink lightly on weekends. I'm often told I look 15 years younger than I am. Used to train in martial arts and Muy Thai years ago. Now looking to get into a boxing program. Never stop. Never give up. That is the secret of a good healthy life as we get older.

[@russ_fx]

@@Boberson481 shut up man.

[@pikachudj8069]

@@Boberson481 who asked. Anyway your comment was really mean comments like his can be an inspiration for people to do these things or continue doing them so actually a lot of people care.

[@crowlc9416]

@@Boberson481 i care he is 63 and probably trains harder than you plus your comment does nothing good for yourself either go get your ass up the couch and train a little ffs

[@mapheellomotsamai9278]

Tony, I was 13 when I wanted to be a boxer so for the whole year I have been training for now am 14 your channel has helped me a lot so keep up the guud work

[@SA43]

good luck buddy keep going 🥊

[@svyatoslavvyshnevetskiy5133]

Great video Tony, exactly what I needed. I want to improve my stamina but couldn't quite figure out and organize it in my head, how and what I'll be doing. Definitely a like!

[@kevvtr]

Absolutely love your videos! I'm sat here nursing two broken ribs (sparring) in far too much pain but still looking forward to getting back in the gym 💪🏻🥊

[@LordArie92]

Im so glad you start the video the way you did here, there is no easy way and I needed that

[@Zat_pod]

Now and always, you’re my favorite boxing coach I have ever seen on social media

[@rcalais1973]

Thanks Tony. You are a gem. You are my go to for great insights into boxing training.

[@innervision97]

Thank you for this well of information you provide. I only began my kickboxing journey in November 2020 at age 23 and I appreciate you sharing your wisdom with us.

[@obitrack]

What a happiness you just gave me when I saw an image of my beautiful island Lanzarote. Nice One!!!!😀

[@reissrichards5478]

This is best vid yet so far I struggle with cardio a lot I’m fighting next year this helps a lot thank you Tony

[@user-fm3xr9yz3i]

Perfect video, I just got my new cardio regime sorted. Great motivation 💪🏽. Thank TJ

[@Tony_Jeffries]

Happy to help ma man 👊

[@apaulogetic]

I would like a video on counter punching drills. ❤ the content.

[@ammy1275]

Thanx man u r putting up great videos. Keep up the good work 🙌🥊

[@iiiam3]

You're the man. You responded to a comment i made when you went up against a body builder askin "ya didn't like the vid" something like that. Got my hopes up to see ya put work in on a much bigger feller. Much knowledge from ya. Thank you brother

[@jerichoocampo9784]

Thank you Tony your videos help me a lot 👌. Keep up the good work 👍.

[@ajbuchan4506]

Definitely needed this video thank u! 💪🏻

[@m.dineshkumar7978]

Thank you coach💐.. It's very useful🥊

[@thobbes9994]

Awesome tips Tony!!! You're a great man!!!

[@madness3182]

Great coach!Enjoying every video, ive learnt a lot from you without even boxing in a gym.

[@Tony_Jeffries]

Happy to help mate 👊

[@shlok522]

This was very much needed, Thanks a Bunch 🙇🙏

[@LordVincentRedstar]

Yessir - great advice for professionals and practitioners 🙌🏽 🥊🥊🥊

[@MrRoyFlowers]

I've been waiting on you to do a improving your cardio.... thank you very much

[@pwhchu]

Tony, you are the real deal. Old school fundamentals and no bullshit!

[@BlindSpine]

Fantastic work out routine, many things to learn. I also use the jump ropes for 20 mins, very underated warmup.

[@jassdiaz9846]

Thanks for those good advices ! i will try this !

[@charlesgraham9954]

love ur footwork and the way u move. so smooth.

[@earth7551]

Awesome and great detailed facts Tony 👍👍

[@riazbeats1605]

I appreciate these videos as an amateur some great and verifying knowledge coming from a proven champ thank you.

[@MedDeviceEngineerX]

keep it up Jef, much appreciate your videos

[@urihadari8037]

Great and useful videos, thank you so much!

[@maniac3372]

Another good topic/video, well done. Thank you for the time and effort you put into these, they help a lot, you're appreciated.

[@aboodalbaqshi194]

Really one of the best boxing chanels . Super charismatic and experienced thanx alot for the great work coach .

[@phillipmcdonald8969]

Great tips Tony

[@angelolopez1650]

Thank you so much i really need this ive been wanting to practice boxing Thank you so much

[@seancphygital]

This was awesome, thank you!

[@deadlymmxxi3256]

This is actually very helpful, all of the hiit workouts you can do will sometimes do nothing for your boxing endurance, its just constant boxing training that is best for your boxing endurance.

[@brianp942]

So i have my own gym now. I painted that walls black and i wrote combos and agility ladder drills you do videos on with white chalk....man i love your channel. Been following a long time now

[@andrewdavis888]

Thanks!!!! Much love from Texas

[@randall6666]

Great videos! Thanks!

[@abolfazlbakhtar1835]

you're such a great coach 👍

[@jfalconredskins]

Excellent advice as usual.

[@stevewatkins7144]

Thanks for the video. I have never understood rest and recovery. I set goals for number of workouts a year based on average of 4.5 hard workouts a week. With travel, closed gym days, weather problems, and other problems that inevitably arise, that means I strive for no more than 2 rest days a week. That's about as good as I can do and I am about maxed out on my conditioning doing that. But once I worked out 28 days in a row at the end of the year to meet my year-end goal. At the end of those 28 days, I was in better shape than any time where I was resting 1-2 days a week. I was just performing better on the basketball court, weight room, and other things I do. The other thing is, every time I doubt if I should workout because I feel stiff and sore but I go anyway, I always have a good workout after a little warmup and always glad I did. On the other hand, I have performed better is some things with rest and recovery. For example there were days when I did pull-ups every day, five days in a row and not been able to improve. But then I take a few days without doing them and am able to do more after that I think the trick is to mix up the workouts. I think if you are stiff and sore from weight training for example, then do a cardio workout that day.

[@jiinsescapemusic]

Been boxing for 12 years on and off but sometimes I need a reminder thanks tony

[@felicecancellara4524]

Simple but very important 👏

[@henchgamer6996]

I could listen to this master all day. I wish Mr Jeffries was my personal coach. I love it

[@obara7366]

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 :)

[@chrissothegr8930]

Tony you are a god send!!!

[@raydarl]

You helped me a lot sir!

[@-.4394]

Thank you !! شكرا جزيلا أخي !! بارك الله فيك !!

[@TheComplainingRanter]

I used to shadow box at home to go from 284 down to 217lbs. Wanting to take it to the next level as I became passionate about boxing I decided to join a boxing gym. I was going for 6 days so far (5 days a week 2 days off) and just got back from one of my lessons. After doing sprints we went to the ring and started doing push-ups and boxing movements then began shadow boxing. I couldn't keep up and kept getting so fatigued that I began to get dizzy and had to sit down. The coach called me weak and I sure did feel weak. There were guys bigger than me keeping up the hour long workout and I couldn't finish after 40 minutes. I feel very demotivated and humiliated. I ended up leaving out of embarrassment. I always looked up to guys like Mike Tyson, Ali, etc and I'm very passionate about the sport and would love to learn more but I'm struggling. The reason I decided to join the gym was because I have a lot going on in my life and live quite a lonely one 15 hours away from family and childhood friends. My love life is a mess and life is tough. I joined the gym to get away from it all and put my heart into something that I always wanted to learn. But now I feel humiliated and I feel poorly of myself. A part of me wants to return to the gym tomorrow because I go 5 days a week but I feel like what's the point if I can't keep up with what is being thought because I have poor stamina. Maybe I should just retreat for awhile and jog more, shadow box more and work on my own heavy bag at home to get my stamina up then return when I'm ready to hang with the men. It hurts my heart and soul because I feel like a failure and I have no one to vent to or anyone to speak to it about.

[@fifivjrksckgcjdidcuvjd]

Change the gym, this is not what the coach should say. My cardio at the beginning was shit I could not even run for 15 mins and nobody ever laugh especially my coach.

[@crowlc9416]

Dont let it discourage you your coach should be the last person to call you that definitely change gyms and keep training harder than the last time if you keep telling yourself you're something you're eventually gonna become that so be carefull about what you say and preach to yourself G, you got this!

[@user-mm9tp6tw9x]

Know that God loves you! I hope you will be alright soon!

[@unchaval5463]

Everyone has different fitness levels. You do not need to last the full hour. 40 minutes is already impressive and im sure that in no time you will get to the full hour. However i dont think you should go to the same gym because in my opinion no coach should discourage anyone who is really trying.

[@volcan8778]

Fvck that guy, don't quit.

[@hybridmaswe]

Great advice. Looking to rebuild after an injury.

[@EastHarlemNY6-5atguard]

Nutrition was and always has been my weakness from not eating enough, and maintaining a healthy diet when I did have a meal. It’s a difference from putting 93 premium in your vehicle from putting 86 in it. Want more horses - gotta put in better fuel ⛽️!! Another dope video. Peace from Harlem, NY 2021

[@randomvibes2077]

Thank you Sir, 👍🏼

[@cristobal.palmero4919]

My general week, boxing class 5-6 sessions (2 days sparring), 2 high intensity cardio sessions, 2 sessions of strength work and a long (LISS) run on Sunday. Probably 12 hours a week

[@miketyson8423]

Love you sir!

[@janhammer4852]

Two weeks in,this program works proper👍🇩🇪

[@whoknows8223]

10:04 props to you Tony for giving other people credit and admitting you're not a professional in every aspect. But yes there is a lot of content. Internet is a blessing. It took me a year or so of own research but now I implemented a lot of healthy foods and feel and see the difference.

[@onosaiprime361]

Alwaya appreciated Yoda Tony

[@richardbell1614]

Great video.

[@larryperio2829]

I am 70 and started boxing training. Please give tips for older people on boxing training

[@itsVibeless]

Cheers mate

[@RJSN543]

I'm starting a boxing themed channel and tony is my inspiration

[@jibinmj3343]

Just what I needed✨❤️

[@Tony_Jeffries]

Let me know what you did and how it goes mate

[@user-ey9le1cs4y]

Great video as usually. Tony tell me please what do you think about Tabata sprinting training?

[@raffaelecrispino5117]

Subscribed . Thank you very much for your Time

[@Tony_Jeffries]

Thanks mate! - You can check all my videos here: kzbin.infovideos

[@rocketman2921]

Thank you so much for this video I'm just starting at the gym

[@Tony_Jeffries]

Your welcome mate

[@neocloudmarts9613]

Brilliant advice Tony

[@Tony_Jeffries]

Thanks ma man 👊

[@vastoet5093]

Excellent work tony one thing i want to see from you is your opinion about boxing and lifting weights thank you for everything

[@weldkenitra]

شكرا جزيلا. تنفعني فيديوهاتك كثيرا.

[@Hhhbs4925]

Patiently awaiting the video on the Olympic run you did for the Beijing games 🥊

[@camcam396]

I like this guy he really helps

[@TheDeathCap]

This channel is legendary, easy subscribe and recommend to all starting out in boxing as fitness or competitive

[@thesufyaanimran]

Please make a video on diet ideas for boxers

[@areeb8297]

Hey mate, I was wondering if you could make a heavy bag work out, around 20 to 25 min one. Or atleast let us know what we need to be doing. Keep up the great content btw

[@iamgreatness6649]

8, 3 minutes rounds

[@chrisdondero4448]

This video has great advice.

[@Tony_Jeffries]

Thank you Chris! If u don’t mind, could u please share this vid on ya social media please. Will really help me out :) All good if not 👊🏻

[@mrchoon2010]

Hey, Tony. I'm pretty new to the channel, and I'm lovin your vids. I have some questions, if you don't mind. I saw in another video that I shouldn't start any boxin till I can get in the gym and learn from a trainer. He said until then, I should just work on my cardio and my skippin, which I've been doin. I don't see the harm in practicin some basic footwork and a bit of 1 2, what do think. Is there anything else I could be workin on till a gym opens near me? Thanks for your vids, mate. They're boss

[@Kurio71]

I've been doing interval sprints of the treadmill. Feel good in sparring. Sprint 15 seconds on and off for 3 minutes and take a minute rest.

[@arturpolanin8569]

Well done

[@juicetiggy2430]

thank you

[@slava.estonia-eestisince2089]

Thank You,all that right

[@Tony_Jeffries]

Happy to help ma man 👊

[@jonathanhammond5563]

This is a great video. I am looking forward to getting to practice early/staying late for more heavy bag rounds. I tried to run 5 miles Monday and pulled my hamstring again :( I gotta figure out how to nurse that so I can start running more, but yeah these other options are great. Can hardly wait to heal up to try a Fartlek run. I live next to a slight hill incline too, but will focus on bags for now!

[@A1.2223]

Check out Tony's wife's videos! Talks about nursing injuries

[@stonepixel705]

I just started training Muay Thai for 2 days thanks for the tip. 💪

[@ericsteppe9482]

Thank you Tony!

[@Tony_Jeffries]

Let me know if you got any questions mate

[@ericsteppe9482]

As of this moment you answered them! I'm and X MMA fighters and your tips keep me fresh, I'm 46yrs old now so it's needed😉

[@harleyboyruel5464]

Another great tips..what I am curious about how is the principle behind ice bath?

[@Johan-samosa]

You are the best

[@uberdonkey9721]

I got to 23 x 15 min rounds. Should I carry on? Yeh I'm kidding. Even 8 x 2 min rounds is super tough. Thanks so much Tony, you've got great advice. The jogging and sprinting mix has worked effectively for me, you really feel that constant high heart rate (as well as rounds of course).

[@Anilkumar-sq4tp]

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.

[@nooneytunes3176]

I did lamp post runs the other day except I’d sprint for four and jog for two. I threw up twice but it was good 👍

[@RealTeeZee]

Great videos! I am really enjoying your content and learning a lot. Just please, no one should have bacon for breakfast 😀😀

[@dmcgrail]

This is top-notch Tony! Are you ever in London to get together for a chat?

[@juliofernandez2916]

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 👊

[@neocloudmarts9613]

I would like your next video on weight training session/ strength and conditioning please :)

[@Tony_Jeffries]

for the weight training This would all dependend on the goal, when I was a pro I didn’t lift weights. But some people swear by it

[@Igers090]

Great video. What about using in your training some weights, such as dumbbells, barbells, all these bodybuilding things ? It would be interesting to know your opinion about these things for boxer's training.

[@Tony_Jeffries]

This would all depend on the goal, when I was a pro I didn’t lift weights. But some people swear by it