How often should you spar? Should you even spar at all? This is a topic that I’ve wanted to touch base on for a long time. When we start talking about the dangers of concussions, the main talking point is how you should conduct sparring sessions in MMA, Boxing, and Muay Thai. Many championship level boxers and MMA fighters will spar nearly every day leading up to a fight, which is something that is extremely dangerous for brain health. The truth is, science has advanced over time and we now know the dangers of consistent sparring.
There are many risks to take into consideration before you start sparring in any combat sport. Is sparring even worth the potential dangers and risks associated with brain damage? Some professional fighters such as Tony Ferguson don’t spar at all, which brings me to my next point: is sparring even worth it?
Should You Spar?
First, let’s talk about the honest truth, should you spar at all? If you’re a beginner who is looking to spar, you should probably understand the possible risks associated with sparring. I recommend checking out ‘When Should a Beginner Start Sparring?‘ to see if you’re ready to start swinging leather at your fellow training partners. I remember my first time sparring, the nerves took over my entire body and I already felt lightheaded before the first punch was thrown. It’s important to separate the difference between anxiety and actual concussion symptoms, something we’ll talk about later.
I don’t want to seem an advocate for choosing not to spar, I personally spar twice a week, sometimes less. I understand the pros and cons of sparring and whenever I’m feeling ‘foggy’ I stay away from sparring for a while. This is something that I advocate every single fighter does. If you don’t feel yourself while training then it’s time to slow down a bit.
I’ve heard stories of boxers training for world championship fights by sparring over 120 rounds, sometimes even getting knocked out flush only to be back in the gym within days. This is the type of barbaric training that you want to avoid completely. It doesn’t make you a savage to spar every day, it actually makes you an idiot.
The Good Things About Sparring
– You’re able to use what you’ve learned in class in a real fight simulation
– Develop better reaction time and enhance your skills
– Learn how to handle your anger and aggression towards an opponent
The Bad Things About Sparring
– Many risks and dangers of concussions and other injuries
– The possibility of putting too many “miles” on your body through wars in the gym
When Should Beginners Start Sparring?
I’ve already talked about this subject in depth on our ‘When Should Beginners Start Sparring‘ guide. This is something that shouldn’t be taken lightly, especially when it comes to the health of your brain and body. I know many fighters and trainers say “you’re ready when you know you’re ready,” however, this may not always be the case. I believe the best trainers don’t push their fighters to spar until they know they’re ready. This is how I’ve always been taught and before I started sparring I learned the risks associated with sparring.
So you believe you’re ready to spar and want to start as soon as possible. First things first, get your instructors approval. Out of respect for your instructor, you should never engage in any activity that hasn’t been pre-approved. Considering all of the health factors, your instructor should only let you engage in sparring when you’re ready. Some instructors will be more lenient than others and allow their students to spar sooner than later. This is completely fine, as long as you believe you’re ready and your instructor believes you’re ready.
What makes a good sparring partner?
– A good sparring doesn’t try to hurt their opponent. Remember, you’re there to learn from each other, it’s not a real fight.
– Don’t avoid fighters who are more experienced than you, this type of training makes you a better fighter.
– Don’t always dominate lesser skilled fighters, this is a great time to work on your defense.
– Fight at the same pace as your sparring partner. If they are going 10%, you should also go 10%. No one likes a try hard who goes 100% during a light sparring session, this is how you get hurt!
How Often Should You Spar?
Now that you’ve decided you do want to spar, you now need to figure out how often you want to spar. This is an important decision that you need to make because if you spar too little then you won’t reach your maximum potential, however, if you spar too much then the dangers and risks of injury or concussions are heightened. It’s important to find a perfect balance between normal training in the gym, sparring, and rest.
Sparring too much, especially without an adequate amount of time to rest your body and mind between each session is very dangerous. This type of strenuous training will increase the likelihood of developing a concussion or injury. Recovery and rest is important, especially if you’re just starting out. I recommend beginners start off slow by sparring once every two weeks, and eventually one every week. I recommend sparring twice a week at most. If for any reason you feel foggy or lightheaded after a session I would recommend a longer rest period. If this type of fogginess continues then I recommend visiting the doctor.
The Warning Signs
– Headaches. One of the most prevalent warning signs is a headache after a sparring session, this may last hours after.
– Fogginess or mental confusion. A sign of a concussion, if this problem persists I recommend visiting a doctor.
– Nausea. Any form of nausea is also a sign of a concussion, I highly recommend visiting a doctor if this occurs.
The Best Sparring Equipment
Many gym owners and trainers won’t even let you start sparring without the proper safety equipment. This can include 16-ounce boxing gloves, shin guards, a mouth guard, boxing shoes, and possibly headgear. I can’t stress this enough, wearing the right equipment will drastically improve the safety of your sparring session.
The Best Boxing Gloves for Sparring
I always recommend wearing at least 16-ounce gloves or heavier when sparring. Sparring gloves are made to protect your opponent. I recommend viewing ‘The Top 10 Boxing Gloves for Sparring‘ if you want a larger selection to choose from.
Winning Training Boxing Gloves
Pros:
– Made of premium leather
– Water repellent nylon covering
– Hook and loop closure
– Superior protection for knuckles and wrist
Cons:
– Very expensive gloves
The best boxing gloves in the world, the Winning training boxing gloves are made under strict quality control in Japan. These gloves are notorious for being the best boxing gloves you can possibly own. It’s not only the amazing comfort that set these gloves apart, but they also do their job when you’re done training with them. Sweat and odor doesn’t stay on this glove like it normally does with low/mid-tier gloves. These are the best boxing gloves for sparring, heavy bag training, all-around training.
I can’t recommend another glove on this list as highly as I recommend the Winning boxing gloves, these gloves will do the job every single time. Every single person in the gym will want to be sparring with you after you purchase these gloves.
Cleto Reyes Boxing Gloves
Pros:
– Made of premium leather
– Water repellent nylon covering
– Fantastic wrist support
Cons:
– Can be expensive
What’s there not to like about Cleto Reyes? The reason I personally love these gloves are that they’re a hybrid, durable enough for heavy bag training, and soft enough for sparring. Cleto Reyes never disappoints with their design quality and durability. The Cleto Reyes extra padding boxing gloves are made of premium leather that is top of the line in quality. These gloves include two inches of padding around the punch area, this is absolutely amazing protection for sparring!