Basic Points of Conditioning for Boxers Part 1
There are general specific programs which are used to help shape fighters. The first work profile of boxing is that at professional level is 3 minute x amount of rounds weather that is a 4-6-8-10 or 12 rounder.
The rounds are separated by one minute rest period, so good anaerobic energy pathways is definitely important and a good aerobic stamina capacity to help you with rapid recovery between combination punches (high or low volume) or between rounds as you take your one minute of recovery. So for you mind to enter in the ring at a good level, you have to be prepared in preparation for a fight at some point, to put your body through some HARD Extreme conditioning, especially for a 12 rounder.
3 minute rounds and anaerobic endurance is something that should not be overlooked, let’s keep it real here also too, Not every fighter knocks out their opponent within the first 3 minutes of a contest, generally at high level championship boxing its long and intensive, so conditioning counts almost as much as still for Boxing success in my eyes. Optimal physical conditioning provides a platform from which the Boxing skills can be used and duplicated, with energy volume and speed and power.
The best way to stimulate/replicate the physical demands of boxing is to use methods which mimic the work/rest ratio and integrated bursts of power that typify boxing.
A point you need to also remember is that boxers have and possess styles that are unique to them, the saying “styles make fights” come to mind. Some boxers rely on explosive strength (Power) for other fighters its starting speed, and for most a combination of two is what they strive for (Speed and power)
A good fighter will be adaptable to change, and be able to alter his or her style which will be able to allow them to attack the weaknesses any given opponent. Improvements in specific capacities can be made, but they are helpful if integrated into the fighters style, for example, extensive footwork exercises may not benefit the fighter who is a massive big puncher who fights stationary and looks to just plant his feet and deliver a knockout blow, that starts with the legs and drives right through to his shoulders, similarly, a fighter who relies on punching speed and fast footwork, should not put all his training hours into heavy bag work and muscle mass development, so the Program designed must not only be specific to boxing, but also specific to the boxing, but also specific to the boxer.
Ideally, the boxing punch consists of synchronization between arm, leg, and trunk actions. The punching movement of a boxer consists of leg extension, truck rotation, and arm extension, and repeated in succession. The more effective the coordination between arm, leg and truck movements, the greater the impact force of your punch or punches. The leg muscles play a vital role in the power developed in this sequence. Increasing leg force development and coordinating it with trunk and arm action is probably the most effective way to increase punching power.
Because boxing is an explosive sport, methods are required by the athlete to be done explosively with maximal intended velocity.
Finally, the best way to weight train for competitive boxing is via Per iodised cycled training schedule, i will do a blog about this on a later blog post. This type of training schedule integrates workouts and exercises that will meet all the basic performance demands of Boxing, strength, power, speed, agility and strength endurance.
Coach Martin Gooden