SWAT member Linn Sandström gives you the inside story on how to train like a boxer.

"Boxing is named the hardest sport on the planet. It’s a sport that only a few percent in the world dare to do. But if you are brave enough to try it out - trust me, you never want to stop!"

It’s both physically and mentally challenging. You can’t stop when you are tired. Cause the other person in that ring won’t stop. It pushes you to your limits and It teaches you discipline and sportsmanship. It’s a lonely sport, but there is no bigger trust than the one between yourself and your coach. You are a team and I consider my Coach family. We spend a lot of hours together working towards our common goal of me one day becoming a Champion. No matter how hard he pushes me I know he has my best interest at heart. It doesn’t matter if I want to throw up.. “you always finish strong”. You don’t play boxing!

One of the best things with boxing and having goals is that I never feel like I’m working out when I’m training. I wake up every morning with determination and go to bed with satisfaction. You have to trust the process and the journey to reaching your goals. It’s a sport where you always learn and develops. Even if you don’t want to step in the ring fighting you can still train like a fighter - without having to actually get hit.

How does your traning routine look like?

As a boxer, you have different "camps" depending on what fight is coming up and who your opponent is. The length of the camp varies, but its normally between 6-8 weeks. I train about 15 times per week depending on what type of camp I’m doing.

  • 2 x sprints (70m x 25 times) sessions
  • 2 x functional strength training sessions
  • 9 x normal boxing sessions
  • 2 x sparring sessions 


Describe a normal boxing session?

  1. I start with 20 min foam rolling as warm up. Of course, using my rollers from Casall. It’s painful but I know that it has a good effect on my body so I make sure I work thoroughly through the whole body with the focus on my legs, arms and back. Back and front.
  2. Then I do 4 x 3 min skipping. Boxers skip to improve their footwork and coordination. Boxing is like dancing so having good footwork is super important.
  3. After that, I do 4 x 3 min of shadow boxing. Shadow boxing allows you to practice your punches without gloves and you can look at the execution in the mirrors to correct any errors and work on your technique. You can also imagine your opponent hitting you so it’s important that you always keep moving your head and feet.
  4. After I have loosened up my body with shadowboxing I do about 8 rounds x 3 min of bag work, using different kinds of bags for different kind of punches and combinations.
  5. Once I’m done with that I’m normally tired but then it’s time to train with my coach and he will take me through a couple of rounds on the pads. Pads are normally more technical or the coach can use it to get your fitness up since he is the one that controls the paste. I love doing pads cause my coach is one of the best coaches in Australia so I learn so much every time I train with him. You need to make sure every second counts and make the most out of it. You listen and do what he says.
  6. After that, I always ask my coach if I’m done training or if he wants me to train anything else. He’s the boss so what he says goes.

So that’s how a normal training session looks like. As you might notice everything we do are divided into 3 min rounds. That’s because when you fight its 3 x 3 min rounds so you want to get the body used to be working during those 3 mins with a 30-second break in between every round. It may sound easy, trust me it’s not!

All our training is connected in boxing and everything we do has a purpose. You run so you can do pads. You do pads so you can spar and you spar so you can fight. It’s very complex and I love every second of this challenge. 



  1. Start with the basics. Start at the bottom - literally with your footwork.
  2. Work on balance and get strength in your balance.
  3. Defense: do drills. And mix it up with a different type of defense.
  4. Attacks: work on attacks so you can fight different styles and attack differently.