Uk’s own female world champion looked smoking hot as she attempted to unify the welterweight division against a strong opponent in Jessica McCaskill on Saturday night 23rd September 2023.
This signifies the Derby Natives 8 fight for all the marbles after she won the vacant WBO title from Marie Pier Houle by Unaminos Decision back in April.
Check out her smoking hot weigh in here:
When the news first started circulating that Errol Spence had obtained an eye injury, the boxing world took a collective sigh of disappointment.
We wanted to see whether Manny still has enough to challenge a top pound 4 pound fighter as the legendary fighter remains at the top of the world rankings, year after year.
While Spence is out, the show does go on, however and while many fans will have never heard of Yordenis Ugas, he certainly has enough skills and pedigree to test the ageing legend.
Ugas was born and raised in Cuba where he was a distinguished and decorated amateur, where he represented his home country.
Since turning pro, Ugas has based himself out of Miami, United States
Ugas won the world boxing championships as an amateur in 2005 and he went out to medal at the 2008 olympics in Beijing
He has gone on to have 30 professional fights leading into the Pacqiauo fight.
Ugas wont the regular version of the WBA welterweight title in 2020 and he was ‘upgraded’ to the ‘super’ champion in January. We definitely have too many belts in boxing.
The title will be up for grabs in the fight against Pacquiao.
Ugas last loss came against the super talented Shawn Porter.
Since then he has beaten Omar Figeuro Jnr and Abel Ramos in his last fight to win the title.
He’s Had 30 Pro Fights To Date and he was born in 1986, making him 36 at the time of writing.
Ugas is tall for a welterweight at 5 ft 9” and will look to keep Pacquiao at the end of his jab.
He will also look to take a step back and catch Manny with lucid flowing counter punches.
Manny will be trying to swarm the Cuban fighter with quick feet work and fast hands.
Ugas is also packing good power and will look to hurt his opponent.
Mike ‘The Rebel’ Perez returns to winning ways in Dubai on Friday the 13th of August 2021.
Perez is an exceptional Cuban fighter that is based out of Cork, Ireland and he will be looking to claim another world title in the cruiserweight division, in the coming months.
The win moves Perez to 25-3-1 with 16 impressive wins coming by way of K.O as looks to get his career back on track. He is in sensational shape right now to boot.
Perez may struggle to find opponents as he is heavily ducked and highly experienced, with an array of technical skills, coming from the world famous Cuban school of Amateurs.
Perez was a huge favorite in this fight against journey man Salam and he made light work of the fight, delighted the Dubai fans with a 6th round left hook KO to end the bout.
The Internet appears to have gone into turmoil over the last few days about Deontay Wilder and his list of excuses for losing the fight to Tyson Fury.
The internet had been in full conspiracy mode for months following the fight, claiming the Furies fist wasn’t in the glove as pictures of Fury throwing a flicker jab circled the internet with his wrist bent to a seemingly impossible position.
The only major problem with the theory is that the pictures were from the first fight.
Immediately following the fight, Wilder blamed his trainer who ultimately, might have saved his career as he was in big trouble with Fury landing at will on a bust up Wilder.
Wilder had been generally quiet about the loss for months besides his bizarre ‘Outift was Too Heavy’ excuse and the third bout expected to go ahead in December of this year.
Amid all the Corona situation in kept getting put back and eventually, it seems to rematch clause expired, maybe without Wilders knowledge and the fight is off.
Wilder has come out with all sorts of excuses since as documented by Tyson Fury on Facebook.
1. Outfit Was Too Heavy
2. Fury Moved His Fist Down The Glove
3. Fury Had A Heavy Object In The Glove
4. Water Was Spiked
5. Mark Breland Was Disloyal And Spiked The Water
“It seems that my water was spiked as if I took a rectum relaxer” – For which he blames Mark Breland
“Furies guys tampered with my outfit before the fight and filled in with Nerve Gas, it was later discovered.”
He also made a plea with Tyson Fury On Facebook to which Eddie Hearne amply responded:
I thought AJ ducked you? 🥴 https://t.co/GaJIN7ak6v
— Eddie Hearn (@EddieHearn) October 31, 2020
Dillian Whyte has pleaded with Wilder to ‘Chill Champ Chill’, “have a cup of tea and some digestive biscuits and relax”
Whyte who has a career defining rematch with Aleksander Povetkin coming up, called Wilder a ‘Coward’ for making so many excuses following his loss.
Eddie Hearn spoke on Wilder latest excuse also, labelling it as ridiculous.
He lauded Dillian Whyte and Anthony Joshua for how they have responded to defeat with crying and making excuses.
He has urged Deontay Wilder to get out of the way and let the real men go at it following the latest ridiculous round of excuses.
What happens with Wilder next remains to be seen but it looks like he will need to climb his way up the heavyweight ladder again if he is to regain the crown, a feat that is seeming more unlikely by the day.
David Haye and Tony Bellew are two other heavyweights who have recently come out and claimed that Wilders claims are Lunacy and advising him to stop making excuses.
It’s fair to say that plenty of us have put a few extra pounds over the lockdown period and getting them to shift can be a bigger job than we anticipated.
Or maybe we have put on a lot of muscle and just want to get lean.
Either way boxing is a great sport for burning calories and getting in shape.
For me, there is no reason to chose between them, why not incorporate both into your workout schedule to make it more fun and effective. By working out in different ways, we keep our body guessing and the more forms of exercise we participate in, the more our body will have to adapt to keep.
While running is a workout all on its own, shadow boxing is best used in a circuit or as part of a full boxing workout.
With that being said, there are different variations of each exercise that we can perform and there are also different pros and cons to each one.
Getting up on a cold morning, putting on the running gear and grinding out 5 – 10km can be the last thing some of us want but then again others will love it.
For those that hate it, it might be a lot easier to move around their living room shadow boxing for 30 minutes.
Then there are those who live in sunny climates year round and have no problem doing a 5 or 10km run in the morning sun.
The difference between the two is that Jogging is more Aerobic, meaning you can go for longer, fuelled by oxygen and shadow boxing is more anaerobic ie, it is more intense and burns more calories per minute.
That being said it is easier to run for 30 minutes straight while it is going to be almost impossible to shadow box for 30 minutes straight, you need to break it up into rounds.
If you are involved in running, the benefits of leg conditioning and aerobic system development.
Jogging is great steady state cardio for building up the aerobic engine.
This is the base that can be used as the foundation for building the anaerobic conditioning needed for shadow boxing and boxing in general.
Running is a great escape from the real world and allows you time to clear your head.
Running for longer periods of time will release ‘Endorphins’ in the brain which are responsible for making us feel good.
The more you do it, the better you get.
Make sure to time yourself when you run and try to beat your 5km or 10km times every run and continually improve.
If you live in an area with hills, running up them will improve your fitness and build up the muscles in your calves and legs.
Once you get into running, there should be plenty of local events to test yourself at and shoot for best ever times.
It’s also a great way to meet people.
Incorporating hill runs, Sprints and HIIT training can be an excellent way to increase the intensity and burn a lot more fat.
Running is a great exercise for HIIT as you can incorporate sprints into a long distance run to make it a HIIT and burn more calories.
You know you won’t be able to run after eating junk food so you eat healthily the morning of your run and after wards you don’t want all your work to go to waste so you make sure to keep your diet clean as well.
If the weather is bad, you can always use a treadmill which will force you to keep a good pace with the machine and let you know how many calories you burned.
As you get better, you should be able to run faster and burn more calories. You can even introduce sprints, hill sprints, hill runs and HIIT to get a more intense workout.
Can be hard to get motivated in the bad weather or cold conditions of winter, but that shouldn’t stop you from getting out.
Running is going to take it’s tole on the knees especially over time. Constantly pounding the pavement or treadmill is not going to be kind on your knees in the long term.
Best used as part of a healthy workout diet.
Running the same route 3 times a week can get boring and repetitive, so much sure to mix it up as much as you can to keep it interested.
Shadow boxing is a tool that is used by professional boxers everyday and is also a great way to get fit and lose weight.
Benefits Of Shadow Boxing:
Shadow Boxing is more intense and anaerobic than running and that means that you can burn more calories, more quickly that running.
All of the great fighters place a high emphasis on shadow boxing for practicing their combinations and movement to visualizing success in the ring.
Eve if you are not a pro fighter, Shadow boxing is a great way to improve at the sport and increase your ability to defend yourself along with boosting your confidence and self esteem.
Everybody wants to have lean and ‘ripped’ arms and throwing air punches is one of the best ways to reduce the amount of fat deposits in the arms and shoulders, making them more lean.
If you do 10 – 3 minute rounds of shadowing boxing as a complete workout, you can do the first 5 with weights, do build up some muscle and endurance while burning a ton of calories and you can do the last 5 rounds with just your bare hands, focussing more on speed and combinations.
There is no doubt that shadow boxing is best used in conjunction with other exercises, as part of a circuit or just with Burpees, Push Ups And Sit Ups at the end of each round.
Just shadowboxing on its own will be very repetitive, especially seeing as you need about 10 rounds to get anywhere near a decent workout.
You need to use Shadow Boxing as part of a full boxing workout.
Since running builds the aerobic system and shadow boxing uses this foundation and adds to it with the anaerobic system, these are two exercises that fit hand in hand perfectly to get you good shape in general and for boxing.
Tues & Thursday – Fast 5km Run
Saturday – Slower 10km Run
Monday – Wednesday – Friday – Shadow Boxing With Circuits
Skipping 3 – 3 Minute Rounds
Shadow Boxing With Weights 3 – 2 minute Rounds
Shadow Boxing Without Weights 3 – 2 minute rounds
Alternate Pushups, Situps, Burpees at the end of each round.
5 x 3 minute rounds heavy bag
3 x 3 minute rounds burnouts on the heavybag.
Jab
Jab – Cross
Jab – Cross – Left Hook
Jab – Right Uppercut
Jab – Right Uppercut – Left Hook
Double Jab
Jab Head – Jab Body
Jab Body – Cross Head
Jab – Left Hook
Jab – Left Hook – Cross
Get Creative with your combos and don’t forget to work on your footwork for maximum effect.
If I had to pick one for getting ready for a fight it would probably be running and if I had to pick one for losing weight, it would probably be running as well.
That being said Shadowing boxing is crucial for improving your fighting skills and it is also a huge boost to the aerobic fitness you can get from running.
In conclusion, I would use both of these exercise methods together in unison and
When you look at the amazing physique of modern day fighters, it is only natural to wonder whether they train everyday or not and how much of that training involves cardio
When I trained as a professional fighter, it was 7 days a week with no days off, all of the time.
That being said, a lot of fighters see the benefits of rest and may take Sundays off or every second Sunday to let their body fully recover.
Boxing Training is all heavily cardio based, whether that is traditional forms of cardio like running, skipping, cycling and swimming or boxing cardio like hitting the bags, hitting the pads or sparring. Most Pro boxers will train twice a day when getting ready for a fight including a run in the morning and a boxing related session later in the day.
Almost all training for boxing can be classed as cardio, whether that is cardio only or boxing-style cardio it is all going to build up the aerobic system to an extent.
Exercise |
Times Per Week |
| 6 Mile Run | 5 Times |
| 15 Mile Cycle (Possible) | 1 Time |
| Swimming Workout (Possible) | 1 Time |
| Skipping (10 Minutes – No Break) | 6 Times |
| Rowing (10 Minutes – No Break) | 3 Times |
| Sprints | 1-2 Times |
| Conditioning Circuits | 3 Times |
| Bag Work | 6 Times |
| Pad Work | 6 Times |
| Sparring | 2 – 3 Times |
Before we go any further, it is important to note why there is such an emphasis on cardio for boxing and to get a full understanding of this we need to have a look at the bodies 3 energy systems and how they translate into Boxing Fitness.
The body is made up of 3 separate energy systems: The Aerobic, Anaerobic and The Alactic System.
The Aerobic system is like the size of the engine in the car.
It is built up using long-duration, steady state cardio like jogging or cycling.
In Aerobic Exercise, the body is able to continually fuel itself with oxygen.
Aerobic exercise can last from about 3 minutes to many hours.
It determines how many rounds a fighter can stay fresh for.
This is more intense exercise where the body can not fully refuel itself with oxygen and needs to take a break.
It is like throwing a 12 punch combo in a fight and then having to circle around to recover.
The Anaerobic system is built on the foundation of a solid Aerobic system which can last for years once built up.
Have a strong Aerobic system allows fighters to throw combos and recover quickly, even in the later rounds.
The body one rep max, this is when a fighter throws a single punch looking for the knockout.
He puts all of his power into to shot and then needs to recover quickly.
This is again built on the foundation laid by the Aerobic and Anaerobic bases.
It can be built up with high intensity exercises like strength training with weights.
Building the Anaerobic system for boxing is easy, it is just hitting the bags, hitting the pads, sparring, skipping, rowing, doing circuits and just boxing training in general.
The problem is that you can’t really build the Aerobic system as much as you would like in the boxing gym which is one of the reasons why boxers run so often.
We need to understand that the Aerobic and Anaerobic system is like a scale. The more intense it is, the more it is Anaerobic but it still has some element of Aerobic in it as well.
The further out from a fight that you are, the better it is going to be to work on the Aerobic system.
Once you build it up, it will last for years to come.
If you don’t have a fight for months to come, you can run slowly for 7 – 10 miles to really build up the base.
The closer you get to the fight, the more you should be looking at shorter, faster paced runs to simulate a fight.
Running is crucially important for boxing, which is why fighters like Floyd Mayweather ran 6 miles a day while he was fighting.
A lot of new school trainings think running is useless for boxing. This is absolute nonsense.
Do you want to trust Floyd Mayweather or some bodybuilder who probably couldn’t last 3 rounds?
The are plenty of other benefits to running for Boxing, including conditioning the legs and making a fighter lighter on his toes.
Building the Aerobic base is the most important however.
Cycling is becoming more and more popular with boxers as it has less impact on the knees and is also great for increasing leg strength and it is also quite enjoyable.
I would say that running is a lot better for the sport of boxing, but there is nothing wrong with throwing in a cycle or two during the week as well.
To build the aerobic base, you should be talking about at least 15 miles.
Swimming is another excellent exercise for boxing, that doesn’t have any impact on the knees.
It is slightly more Anaerobic but is still super effective for building the aerobic system.
Swimming also works every muscle in the body, is great for recovery after a tough session and also helps a fighter to focus on his breathing.
Skipping is another very important exercise for boxers and it helps to build up the Aerobic and Anaerobic conditioning system.
If you want to work the Aerobic system with Skipping, the slower you should go and the longer your rounds should be.
The faster, more intense and shorter rounds will target the Anaerobic system more.
Skipping is great for conditioning the legs, helping a fighter to stay light on his feet, improving footwork and most importantly, increasing the coordination between the arms and the legs that is so important for boxing.
The Rowing machine is good intense exercise that targets both the Aerobic and anaerobic system.
A good 10 minute session on the rower without a break will build up the shoulders, biceps, back and increase a fighters stamina to get them ready for a fight.
The more different variations we can hit our aerobic system with, the better prepared we will be for anything that comes at us in the ring.
Bag work is definitely moving towards the Anaerobic system but it still definitely has an element of aerobic or cardio to it.
While it’s not strictly cardio, it is crucial for building up the body for hard 3 minute rounds, throwing continuous punches.
Boxers can choose to work on movement and timing (Aerobic), Throwing combinations and working at a fast pace (Anaerobic) or throwing heavy shots looking for the knockout (Alactic).
They can also mix up each round with all three or alternate between rounds.
Pad work is the way a trainer will develop the boxer into a better all around fighter.
They will work on offense, defence, footwork as well as the fighters strengths and weaknesses.
Pad Work is also the way a trainer and fighter rehearse a game plan for any upcoming fights.
Pad work is great for improvement but is also excellent cardio.
It simulates a real fight in that pad work can last for a number of rounds, building the aerobic system and it also involves tons of combinations to work the anaerobic system.
Pad Work is one of the most important ways a fighter can get ready for a fight and improve in general.
Sparring is the ultimate test of how well you have conditioned yourself for a fight.
There is no feeling quite like going into a sparring session and getting tired after 30 seconds.
Your arms fill with acid and you are struggling for breath. It doesn’t really matter who well you can box once you get tired and that’s why boxers place so much emphasis on cardio when they are getting ready for their fights.
Sparring is the ultimate test of whether you are ready for a fight in terms of cardio and skills.
Sparring can often last 12 rounds to simulate a real fight and the opponent will often be replaced by a fresh sparring partner every couple of rounds when a pro is getting ready for a big fight.
With the exception of some boxers who take Sundays off or dedicate it to strength training, most fighters will absolutely train cardio everyday.
It is crucial to boxer for staying fresh for the entire fight and for recovering quickly after intense flurries.
We hope you enjoyed our article and see you on the next one.
