Velvan Tan, our Super”boy”.

A legendary greeting to all of you, I’m Velvan and I just started my internship in Legends Fight Sport. So far, it has been quite an experience as I am now exposed to members in the classes & they are of different background. Usually after conducting classes, the members frequently have questions for me with regards to the class and I came across those who asked me about ‘Fight Cardio’. This struck me a fair bit and I feel that sharing this will be quite useful. Afterall sharing is caring.

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Some have come to talk to me about not feeling the effects of doing long distance running in improving their cardio in boxing. The questions led me to think that there are certain misconceptions of doing cardiovascular training in sports.

As an active athlete in amateur boxing, let me share what are some of the exercises I engaged in to improve my endurance in boxing which in turn will allow me to keep punching until the final bell.

  1. Anaerobic endurance (Exercises such as sprinting, box jump, burpees etc…)

  2. Amateur boxing is an anaerobic sports which includes short burst in between the 3 minutes round in the ring. In order to work on your endurance level in boxing, you got to find similar types of exercise that will benefit your endurance be it training or competing.

So here are some of the exercise I practice to build up on my anaerobic endurance.

  • Sprinting

Sprinting is one of the most common exercise that can put you into a higher intensity state of mind and let you have the experience of being in a fight because that is exactly how I feel when it’s time to let my hands go. What I do for sprint training? I will usually do a 1-2 kilometre(s) run to keep my body warmed up, I will then decide if I am building for an anaerobic endurance or an anaerobic power. If you are wondering what is the difference between ‘anaerobic endurance’ and ‘anaerobic power’? Anaerobic endurance is a 400m sprint whilst anaerobic power is when I have to do a short burst for 100m and complete it at the shortest amount of time.

  • Anaerobic endurance

In order to build up my anaerobic endurance, I will set myself a goal to complete the 400m sprint as fast as possible and try to maintain the same timing when it is coming to the end of the set. Some days I will give myself up to 5-6 sets of sprint and end with a cool-down jog around the track which is also known as a recovery run for me.

It can be really tiring at times but when you start telling yourself that every second counts in the fight, you will push through until you reach the ending point. I keep a positive mindset during sprinting sessions to push myself further; example being chased by my opponent during the fight, coming to the end of the final round and that’s when we need the extra push.


  • Anaerobic power

Now let’s talk about my favourite exercise which is known as anaerobic power. It involves 50m, 100m and 200m sprints. In my opinion, anaerobic power is as important as anaerobic endurance as boxing require a lot of short burst. Anaerobic power can also help you out in endurance training too when you start to repeat the set. When fatigue sets in, how about putting it to a point where you need just that remaining 100m or slightly more to put someone out in a fight, or that few metres to save your loved ones? Otherwise you can also have an imagination of someone that annoys you the most and you are trying to run away from it (E.g. Rizal’s voice when he sings and many more). All this little thoughts you have in your mind which will benefit you in your training will definitely benefit you in your fight, except eating too much and fails to make weight!

  • How often do I do in a week?

If I was given a choice to choose how many times I wanna do in a week, my answer is 0. But the motivation for me to put in the work is that I will reward myself before the start of the exercise to make myself feel guilty after checking my weight then put in the work in the end and reward myself after I am done with it just to make sure I will keep doing it again and again (for the food of course)! Jokes aside,  anaerobic trainings occur twice a week for me as I strongly believe that our legs need sufficient rest and doing boxing alone is also part of an anaerobic workout. For the rest of my days if you guys are curious about what I do, I do aerobic endurance too which most people have been doing; long distance running or swimming.

  • What I feel about letting these exercises intertwined with my boxing training?

Honest opinion… I’ll never be looking forward to the days when it comes to sprinting but I am here to give my assurance that this suicide training will bring out the best of you especially for competition because it prepares you. It trains your body to push harder for longer periods, improve on your cardiovascular endurance, mimics the intensity in the fight and also trains your muscle to adapt to lactic acid build up. It maximises your  power especially from your legs with explosive short distance sprints and you will feel the explosiveness in you when is time to throw hard shots in the bag, someone’s face or even when it is only shadow-boxing. I feel that it can benefit you not only physically but mentally too. I always love the post-feeling after my sprints because I know one out of the many hard work has completed. With that, I hope this article answer some of your queries and I am looking forward to see legendary peeps improving  together as one family! Keep boxing, keep learning. I am forever learning from my experiences and everyone in the gym; and I hope to make more improvements and better myself to answer any questions from you about the sweet science of boxing. Keep Punching.

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The Legendary Workout


Boxing is a combat sports where 2 individuals compete with each other with protective gloves in order to score points. A round is typically 3 minutes with a 1-minute rest in between. Boxing is known as an intermittent sport where it targets both aerobic (endurance) and anaerobic (explosive, quick burst) systems.

There are many exercises that can facilitate your improvement in boxing. Like weight lifting, is known to build size, strength that translates to power in your punches. However, there are many people who do not have the luxury of time to have a weight lifting session and boxing training included in their schedule due to commitments such as schoolwork, family, work etc. (that includes me as well…)

However, there is an exercise I found that is easy and can be added to your boxing training that targets the muscle groups as well as building up the energy system needed for boxing. That exercise is Burpees! Yes, that’s it just burpees. You don’t need any special equipment or any equipment for this exercise, just your body weight!

Burpees are great for conditioning as it targets almost every muscle group that would heavily strengthen your core and lower body. Core is important for boxing as it provides great stability and balance that translate to better footwork where stronger lower body help catalyst the knockout punch! The burpee is considered a full body exercise which includes 4 basic steps.

Step 1: From standing position, drop to a squat position with your hands placed on the ground

Step 2: Go to all 4s by pushing both legs backwards into a push up position


Step 3: Return to the position in Step 1 by pushing both legs back to the squat position

Step 4: Explode up with a jump to end it off and get ready for the next repetition


The movement of burpees and boxing are similar in the stimulation of the muscles & energy systems. Burpees has a ‘reset’ and ‘explode’ movement like the one in boxing where after a punch combination, you reset as you move around your opponents to find openings and then explode as you fire back another punch combinations. This type of movements are the ones that could get your heart rate up fast in just a short time. Compare the time where you jog for 3 minutes and doing burpees for 3 minutes straight… You’ll get what I mean.

Give burpees a try. With the availability of the exercise, there is no excuse not to try it when it could be done anywhere! Doing multiple repetitions of burpees may be challenging but hey, isn’t embracing challenges are traits of what it takes to become Legends? 😉

*E-mail to book a FREE trial boxing class

Wei Xuan, the trainer with the choir boy look.

Recently I had my first boxing match in Pride of Singapore 1 by Champs Boxing Series. I am happy that I’m able to put on a good fight and getting the win. Being involved in the fight sport all started way back in 2014 when I was just merely a fight fan following both boxing and mixed martial arts fights. I’ve always hope to experience what fighters must go through to get their hands raised at the end of the fight.

I joined canoeing as my interest group in Polytechnic, as it was something that interest me as it was a sport that is not highly available. However, I quickly realised that I was not really interested in canoeing as I always find myself watching the fight sports online but not the sport I am currently in. I’ve talked to some of my friends about it and they suggested that I should do something I enjoy when I still can, I may not have the chance in the future when I’m older. I decided to quit canoe and decide to treat boxing as a serious hobby. I then joined Legends Fight Sport.

After training for 8-9 months, Champs Boxing Series came up with Pride of Singapore 1 for amateur boxers of all levels to test themselves in the ring. Without hesitation I signed up to participate for the event as the opportunity to experience being in the ring is finally presented to me.

The preparation of Pride of Singapore 1 was a roller coaster ride. There plenty of good days of training and bad days as well. There was a period where I was constantly falling ill which caused a disruption in my training. That does cause a negative effect on how I feel mentally but I quickly overcome it as I know there is nothing I could do about it, instead I should focus on making my best out of the time to prepare for the event.

Weight cutting… oh my goodness, that is probably the hardest fight for me! Though I only have to lose 4 kg to get to flyweight category, I would have to limit my food intake by a lot as I love food and usually eat when I’m bored. Fight week was probably the toughest as I go to bed hungry and end up staying up late at midnights. While I’m awake, I tend to watch cooking shows on the internet; fried chicken was the first thing I wish to gobble down after the event!

I’m happy that the members and I have gotten closer through the preparation of Pride of Singapore 1. We are interacting with each other more, organising trainings together and constantly motivating one another to push ourselves during training. These brought up a strong sense of camaraderie among each other, getting us in a more prepared state especially during long grueling training sessions.

Come match day, I felt generally calm and relax however anxiety starts to kick in closer to my bout which resulted in me making multiple trips to the gents. Thank goodness it stopped in time. Before I even know it, I was already making my walk to the ring…

Everything just seems to happen automatically from then on wards. When the first bell rang, it felt as if I was watching myself fighting. Being in there was something surreal for me and it’s hard for me to explain what that feeling was at that time. But I enjoy my time being the ring very much though I’ve just went through 3 exhausting rounds and had moments where I must push myself to keep punching to finish the fight strong. I felt everything was moving in slow motion!

After the fight, I just felt proud of myself and thankful to have a great experience in the ring as I know I have given my best for the people who turned up for the event. Thank you for coming guys!

When it was announced I got the win, I was on cloud nine and felt relieved. Though my face did not show any excitement, I was trying hard to contain myself to avoid looking like a child getting presents during Christmas because there were cameras and I do need to stay cool. It was nice of my opponent to congratulate me for my win after we were just punching each other and we ended up following each other on our social media. This shows that despite being opponents in the ring, after the fight we still respect each other. Pride of Singapore 1 has act as a catalyst in developing a close-knit community among the boxers in Singapore!

I am currently doing my polytechnic internship in Legends Fight Sports as an assistant coach. I find joy in sharing the knowledge and experience I’ve gained in the sport. Besides, I am also passionate about people who are keen to learn. With the experience I’ve gained from Pride of Singapore 1, and guidance from the other coaches and fight team boxers at Legends, I feel that I will continue to learn and give back to everyone in the gym.

My journey continues and hope I get to interact with all of you soon! Hands up! See you at Legends.





Jessica & Chloe

I was a bit nervous when I first joined the club, and being based overseas I couldn’t be as regular as I would like – but I always feel welcome whenever I’m there, and I’m very grateful for how warm and friendly the coaches and students all are. I’ve also learnt tons in just a few lessons, and despite so many years in different sports I’ve been properly inspired to take boxing more seriously. Thank you for a wonderful summer, and I’ll be sure to return whenever I can. I definitely pull Chloe along.
I first started boxing when Jessica convinced me to join her at a training session while we were away at university. It has since become my favourite way to stay healthy both physically and mentally. The sport is also a great way for me to meet people I would otherwise not have come in contact with – and everyone has been so friendly too! Apart from boxing, I spend my time travelling and reading for a masters in English Literature, and am also training to become a teacher. In both the gym and the classroom, I am motivated by the knowledge that there is always more I can learn and do to improve my skills. Boxing has kept me grounded, and reminds me that while you might never know what to expect (both in the ring and generally) – being prepared, disciplined and pushing yourself to be stronger and better will keep you moving forward.







Im currently interning in Singapore and I spend my after hours training at Legends Fight Sport. In the last few years I have been living and travelling aboard. In one of my travels,
I met this couple at Ushuaia, Argentina. It’s the southernmost tip of Argentina and if you go further, it’s Antarctica. I forgot where they started but I remembered that they cycled past Alaska and this was their destination. It took them two years to complete the trip. The photo was taken to commemorate the completion. They were soooo amazing! We were so honoured to witness this moment even though we had just met them at the sign board.

Travelling has allowed me to be very thankful and appreciative to the many people I met from all walks of life along the way. No matter how much time we spent together, they have inspired me immensely. I guess what #peopleoflegends is doing is also to express their gratitude to all who’s been a part of their journey. With that I thank my new found friends in Legends Fight Sport and this place will always be with me, no matter where my travels may take me in future!


Age is just a number. Don’t let your age get in the way of doing things you love or trying out something new. In my books, there is no such phrase as, “I am too old for this! I can’t do this!” My not-so-young gym mates at Legends, sweating it out and boxing with all their might, still and will always amaze me. If they can do it, so do I! Boxing and being in the gym teach you a lot of things – perseverance, discipline, fearlessness, and humility (yes, it teaches you humility, too!), and you will never stop learning these no matter which stage of life you are in. Boxing just makes you learn these real fast! I am hitting the big 4-0 soon, but I will not stop doing boxing (and even engaging in other sports that I have not tried before). I may take a break in between, but I will be back at Legends. Always. #peopleoflegends

The offical blog for Legends Fight Sport, Singapore