Post-Workout Recovery Techniques for Boxers

Post Workout Techniques for Boxers

Boxers need to train regularly — as much as five to six times a week for professionals — to stay in tiptop condition and improve their striking, which Fight Best has tackled in detail.

But that will only happen with the help of post-workout recovery, which ensures that the body will fully recover from the constant pounding it receives during training. Otherwise, the body will suffer bit by bit, to the point that even the easiest of workouts become impossible to perform due to injury or soreness.

That being said, boxers at every level better take note of these post-workout recovery techniques.

Go Cold . . . Sometimes

Ice baths and similar methods have been staples of post-workout recovery. But a study by Geoffrey Minet and Joseph Costello on post-exercise recovery suggests that going cold is not necessarily a one-size-fits-all approach to recuperation. The study is actually quite complex, but the key takeaway is Minet and Costello’s recommendation of specificity; ice baths and cooling work best after cardio-specific workouts, but not so much after strength training.

Get a Massage

A boxer’s muscles get a beating during training, which is why they tend to get sore and tender. A massage can help in that regard as it can assuage muscle aches and promote recovery by increasing blood flow to the muscles.

This, in turn, helps flush out metabolic waste, which is a prime contributor to muscle inflammation. A good kneading also keeps muscles loosen up, which is critical for injury prevention. Perhaps just as important, massage promotes an enhanced sense of wellbeing that any boxer will surely appreciate.


Some boxers find it hard to eat after a particularly intense workout, as in the case of the world champion Andre Ward, who in an interview with GQ admitted his post-workout eating difficulties.

As preparation, he settles for a recovery drink rich in both protein and carbohydrates. His after-training meal is high in protein, like a bison burger with sweet potatoes and a big salad. Post-workout meals are obviously important, and The Guardian recommends eating in the 30-minute window after training.

It is during this time when the body takes in the nutrients it needs, including carbohydrates and —yes — muscle-building protein.

Try Yoga

In the lead-up to Floyd Mayweather’s megabuck fight with MMA star Conor McGregor, The Telegraph looked at Money May’s training regimen.

London-based trainer Terry Chapendama points out that prizefighting’s biggest moneymaker does yoga after his workouts from time to time, a practice Mayweather began prior to facing Manny Pacquiao. Yoga, according to Chapendama, works on connective tissues, which in turn make them less vulnerable to injury.

From the looks of it, yoga has done Mayweather some good, as Pretty Boy has remained injury-free and in top form since MayPac in 2015. Last year, a feature article by Ladbrokes entitled ‘Who Are the Highest Earning Sports Stars’ revealed how Mayweather collected as much as $277.42 million when the Grand Rapids, Michigan native came out of retirement as sharp as ever and toyed with McGregor in the ring.

That means the 41-year-old eight-division world champion will top Forbes’s 2018 list of highest-earning athletes by a mile. For a man known for his maniacal devotion to training, his post-workout techniques do seem to work well.

As much as training is an indispensable part of any boxer’s daily regimen, post-workout recovery is just as crucial. It helps keep boxers in the ring, even when the intensity is cranked up to fever pitch.

Article specially written for

By: Eliza Amber