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Pack a punch

india Updated: Aug 29, 2009 18:08 IST
Indraneel Das

There is fascination and then there is obsession. In Vijender Singh’s case, he’s fascinated with his obsession.

The 24-year-old Olympic bronze medallist in boxing gets high on iron and, like nicotine, needs his daily fix. “I like to pump iron. I don’t know why, but I love it,” he says nonchalantly, while hauling a 100-pound barbell.

Don’t be taken in by the chocolate face, the rest of the man is ripped. Singh’s fitness regime, though interspersed with his own foibles and fancies, has been quite effective. He has successfully moulded weight training into his daily fitness regime and made running more entertaining than academic. The rest of the time, he keeps hopping and bobbing.

Watch that weight

“One must not overdo weight-training. You have to be meticulous and follow a plan made by a trainer. The idea is to gives muscles power and tone, not bulk,” says the pugilist.

His coach keeps record of what he needs to do and when. “Even after years of pumping iron, I never do it without guidance. Athletes need to be flexible, so I can’t get stiff with bulk. Even if you are working out in a gym, you have to keep in mind that power is more important,” he says.

Hop to skip

In the ring it’s not just about thundering punches and bulging biceps; movement and fleet-footedness count too. Singh’s sweet footwork — hallmark of a great boxer — is so elegantly chorused that his movement resembles a waltz.

“Maintaining a distance from which I can evade a lethal blow while being able to reach back is key,” says Singh, one of the greatest exponents of counter-punching in India. “Most knockouts are because of weak legs and imbalance not powerful blows. If your legs and neck cannot absorb the shock, you will fall.”

Singh loves skipping for it gives his legs speed and endurance. “It’s integral to a boxer’s training and essential for any fitness enthusiast. It’ll give strength to the legs to breeze through your daily chores and the improved footwork will make you a great dancer,” he laughs.

“If I keep count of the number of times I skip, then perhaps a quarter of my waking has been spent with the ropes. Another quarter has been devoted to shadow boxing.”

Personal likes don’t count

“I hate running, but I have to do it for the sport. I try to sing and think about the pleasant things in life while running,” he says. The boxer believes that no one can like all aspects of a training regime but sometimes the benefits outweigh individual distaste. “Running is the most effective way to start your exercise routine. It helps in cardio-vascular activities, endurance and is the only thing that one can be done anytime, anywhere.”

Psych yourself up

The saying goes: good boxers play chess, others play checkers. Singh believes that to out think his opponent he needs the mental equanimity that comes from reflection. “Timing is important. Meditation and yoga help. You need to soften up a boxer and if you don’t know when to land the killer blow, you miss an opportunity.”

Meditation has become a part of his life. “After training, I make it a point to meditate for at least half-an-hour,” he says. It also helps him shore up for the challenge of the ring. “You can’t be a champion if you think about getting hit,” he says with a grin.

Self-belief, he feels, is the key to sporting success. “I keep talking to myself, get myself psyched up and then step into the ring yelling ‘Come on!’ Once inside the ropes, the body transcends the sense of pain.”

Sleep to recover

“I love sleeping. Do you know you burn calories when you’re asleep?” he asks with a smile. “It’s the best way to recover; both body and mind get rest.”

The other essentials for him are ice baths and sauna. “Since we don’t have recovery experts, our physio looks after this. I love a good massage too.”