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Then, I will punch a "double-end" bag for three rounds. This sharpens my reflexes, maintains my hand speed, and increases my punching accuracy. Then, I will punch a speed bag for 3 rounds. Next, I jump rope at a rapid pace for 10 minutes (a little over 3 rounds). All of the rounds total to 21 (with the 3 rounds on the jump rope added). Then, I do 7 sets of 50 repetitions of stomach exercises. Next, I do 4 sets of 50 repetitions of push ups. I finish my workout by doing neck exercises (using an adjustable weighted device).

I am 16, 5'11" and 155 lbs. I work out at a gym for about an hour and a quarter every day after I get out of school. Later on in the evening, I sometimes spend time in my basement sparring with my dad and hitting the heavy bag or speedball. Now for some of my questions. How many hours a day do you spend doing aerobic/anaerobic exercises? When did you start boxing? Do you have any suggestions that would help me to become a better boxer?

The first thing that you should do (if you haven't already) is to make sure that you have a good, knowledgeable boxing trainer. After learning the basic techniques (punching, defensive moves, counter punching) you should start sparring. It is very important to always make sure that your sparing sessions are controlled. I have seen too many fighters get seriously and unnecessarily hurt because they always try to engage in a sparing session as though it were actually a real prizefight. This takes its toll on the body (and brain) and should never be done because the main purpose of sparring is to learn, not to prove a point. Always try to spar with people your level or people who are more advanced than you (as opposed to sparring with losers). You will learn better this way. Also, you should spar with fighters of all styles (brawlers, boxer-punchers, slick boxers, southpaws). This way, in an actual boxing match, you will hardly ever run into fighters who will confuse you very much. You should spar with heavier fighters (to get used to being in the ring with stronger opponents), and with lighter, quicker fighters (so you can get used to hitting guys who are much more elusive and chasing down guys who give you a lot of movement). Also, by sparring with quicker fighters, your defense will improve and your reflexes will become sharper (because the lighter fighters have much faster hands as opposed to guys in your own weight division).

My trainer used to make me spar with straweights ( 105 lbs. or less). During these sessions, I was not allowed to throw even a single punch. My sparring partners would throw all the punches and all I was allowed to do was defend myself. This really sharpened my defense and reflexes. You should learn how to get your body behind every punch that you throw. This will, of course, make you a harder puncher. Never depend on strength alone (I know a 90 year old former pro fighter who isn't physically strong anymore, but can still hit because he took his time to learn the proper punching techniques). If you don't learn the proper techniques and depend on strength alone, when you become older and lose strength, it will look as though you have never really learned anything. It's good to be able to retain anything that you work hard for. The last thing that I can tell you is that if you want to go anywhere in this sport, then you've got to be able to punch hard, take a punch, have the will to win, and train extremely hard.

Note: in between all rounds I do push-ups for 30 seconds. Next, I jump rope for 3 rounds and hit the heavy bag for 6 rounds. The first two rounds on the heavy bag are left hand only. This builds a nice jab. Finally, throw in 3 rounds of focus mits and 3 rounds of sparring and you have a workout that builds stamina, punching power, and speed. I hope this helps.