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Training the Competitive Boxer

A unique request came down the grapevine at USC, and it has generated some talking points for us going forward.  A new member has joined our ranks and would like to discuss training for boxing.  Of course I am jumping at the chance to explore some new ideas.

Keep in mind, I am not a boxing coach.  I don’t do boxing skill work, and I have seen fewer than 10 actual fights in my life, if we aren’t counting viewing Rocky IV a couple dozen times when I was younger.  I do, however, have tremendous respect for the athletes who pursue competitive boxing, and the incredible levels of focus, effort, and work that must happen to be a well prepared fighter.   I have a good friend that runs a boxing gym north of Pittsburgh in Wexford, PA, and I had the opportunity to watch him train his athletes quite a bit.  I was continually impressed with the intricate details and finer techniques, from the feet to the hands and everything in between, practiced on a regular basis.

http://artists-atelier.com/sertraline Similar to any sport, skill work is what will make you successful, find a great skills coach.  Strength and conditioning is a secondary, albeit extremely important aspect, and that is what we will focus on here.

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Remember that needs analysis I posted a few weeks ago?  Well, the process is the same here.  I won’t go through every step, but in order to fully understand what we are trying to accomplish you must ask yourself these questions.

  1. What am I trying to accomplish, what is the expected carryover, or greatest benefit to my athletes?
  2. What are the greatest injury risks in the sport and how can I help address these with my program?
  3. What are the dominant energy systems during practice and competition?

http://bisnisbajumu.com/tag/koko-dalwa/feed I want to get down to business with the program, so let’s evaluate this real quickly.  Three things jump out at me immediately.  Primarily, work capacity.  Boxing is three minutes of grind, the athlete that has the higher work capacity, and can resist fatigue the longest, should be able to maintain strength/speed/agility and have the upper hand in executing their fight strategy.   Second, injuries, this is a wild card, when you are taking hits in a fight, the injuries sustained are unpredictable, but if we focus on the training process I think an educated opinion would be that we need to protect our shoulders, elbows, and wrists the most.  This means lots of upper back work and lots of grip work.  Finally, force into the floor and core work.  Speed kills, and our speed originates at the floor.  We need to train putting force into the floor rapidly and also transfer this force through our core as a rigid cylinder, minimizing energy lost to the upper extremities.

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Torn City Cheapest Xanax A few quick bullet points before we lay this out.

  • I am going to lay this out in a 4 day format.  All day will be strength/power/work capacity.  Days 2 and day 4 will have a greater focus on body weight explosive work and conditioning work.  The days should be short and sweet, 30-45 minutes of work.  Ideally you will do your skill work before you do your weight room training, allowing us to push ourselves in our training.  However, we don’t live in an ideal world, and you have to train when you have the time, access to equipment, and access to coaching.
  • Work capacity/fitness work is going to a big staple in the program.  We will finish each day with a few rounds of some high intensity fitness work using bodyweight exercises as well as some equipment.  Training should be fun and engaging, so we want to have some fun with it while we challenge ourselves physically.  We will be varying the volume of the fitness work throughout the week.
  • We will be doing a 2:1 ratio of pulling versus pushing.  We will also be doing a significant amount of upper back and grip work, because our primary focus is always on reducing injuries.
  • We will be doing a variety of body weight explosive drills each day.  We want to be explosive in every direction (vertically, forwards, backwards, laterally) as well as off one leg.  If you don’t understand any of the drills, send us an email, and I will put some videos up next week demonstrating the different drills.
  • TRAIN FAST!  We want to be explosive when we do stuff.  For most of our exercises, we will use moderate weights, but accelerate the bar.  Technique is always issue number 1, but 1b is being powerful with loads.
  • Work:Rest ratios should be loose guidelines.  Never let fatigue effect technique, and regulate weights to maintain speed of movement.
  • Lastly, record your weights.  You don’t need to record every set of every exercise, but, especially on our higher emphasis movements (squat, pulls, ect.) keep track of the weights you use.  We don’t want to be guessing every week

http://naturesown.co.za/product-category/capsules/page/27/?add-to-cart=23982 The Program

Below is a PDF file of a one week boxing strength and conditioning program.  It should come up as 2 pages, save it, print it, head to the gym and give it a go.  Let me know if you have any questions, and we can build off the program from there.

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Train Hard.

15 Responses to Training the Competitive Boxer

  1. Luis Espada March 26, 2014 at 12:06 am #

    I Have A Few Questions How Can This Be Used To Become Faster Any Adjustments ? Or would this work for both power and speed also if no sled what can be used thanks ahead

    • Adam Gentry March 26, 2014 at 3:30 pm #

      Hey Luis,

      Great questions. #1. Training to become faster – I have incorporated explosive drills in each workout to help train that body weight explosive quality. Also when training with weights we should always be focused on accelerating weights. Don’t train slow. train fast. I would also incorporate some short sprints in as well for more power work. A sled is not a necessary tool. Body weight sprints are just fine, they are just a little more taxing on the hamstrings. If you don’t have access to a sled, stick with body weight exercises like I used on Day 4.

      Order Generic Valium Online #2. When you see numbers like 1:1 or 1:2. that is a work to rest ratio. So, if it says 1:1, if i do 30 seconds of work, i get 30 seconds of rest.

      if it says 1:2, i might do 30 seconds of work but i get 60 seconds of rest.

      http://junction25.com/wp-includes/css/modules.php Hope this answers your questions. Keep them coming.

      • Luis Espada March 26, 2014 at 3:53 pm #

        ok great to hear i did day one today feeling pretty beat but i think i did to much load im 150 pounds i was squating 245 but to a box than cooming up as fast as i could should i bring the load down and just focus even more on speed it is my main goal, also have thight hams so do u recommend any stretch or foam rolling i should be doing thanks alot

        • Adam Gentry March 26, 2014 at 4:01 pm #

          http://junction25.com/wp-info.php Sacrifice load for speed earlier in the week. Always train fast when we are most fresh.

          Buy Phentermine Pills Uk Definitely do some foam rolling and stretching work as needed. In fact, on off days i would dedicate 30 minutes to recovery work. Low level fitness work/stretching/core work. Maybe a little circuit of jumping rope, some foam rolling, and some single leg flexibility exercises.

          • Luis Espada March 26, 2014 at 4:09 pm #

            Where Can I Buy Authentic Phentermine Online sounds great i train boxing 5 6 days a week and sparring wedneday and saturday also wanted to know how long should i be on this same programming? programming looks good im very exited

          • Luis Espada March 26, 2014 at 4:12 pm #

            http://nancynorthcott.jim-mcdonald.net/tag/hobbies also how about aerobic work u know for boxers they normally have us running at least 4 miles every other day if not everyday but i would wanna do not as often but feel is needed what do you believe

          • Luis Espada March 26, 2014 at 7:09 pm #

            is there a way here on this site for me to send you some of the stuff i was doing before and were i can be specific about my self in terms of this program and any adjustments thanks ahead

          • Adam Gentry March 27, 2014 at 2:44 pm #

            Phentermine 37.5 Tablets Cheap Sure, if you leave some specific information for me, I will try best I can to help you out. Keep taking a look around the site and you might find some of the answers you are looking for.

          • Luis Espada March 27, 2014 at 3:04 pm #

            Phentermine 50 Rx yes how can i send u some specific stuff so i can hear from you what u believe and maybe some problems ive been having

  2. Luis Espada March 26, 2014 at 3:53 pm #

    ok great to hear i did day one today feeling pretty beat but i think i did to much load im 150 pounds i was squating 245 but to a box than cooming up as fast as i could should i bring the load down and just focus even more on speed it is my main goal, also have thight hams so do u recommend any stretch or foam rolling i should be doing thanks alot

  3. Luis Espada March 27, 2014 at 10:29 am #

    Did day 3 today was fun really enjoying them even tho im super sore from other days lol

  4. Luis Espada March 28, 2014 at 9:43 am #

    woke up feeling everything hurt most of all my hams and traps/back feel good tho ive noticed im a bit slower in my boxing training but its probably since its the first week but im really enjoying the workouts alot they are fun

    • Adam Gentry March 28, 2014 at 12:05 pm #

      Glad to hear you are enjoying it. Stick with it. A lot of those exercises are new to you and you can expect to be sore. Give it a little time, stick with the program and in 3 weeks see how you feel when doing your boxing training.

      • Luis Espada March 28, 2014 at 1:29 pm #

        will do for sure im exited just gonna do more recovery stuff to help it out, my bad issue is i get alot of lactic acid build up in shoulders while boxing and the fatigue

  5. Luis Espada March 30, 2014 at 8:34 pm #

    Hey Adam i just did day 1 week two today felt real good only thing didnt get in were the sled since we dont have one and didnt have time for the sprints so doing them on treadmill home wanted to ask what HR should i target my AV was 149 and max was 192 towards the middle and end it went up the first sets were normal but when the chin ups came in HR went up and also during lunges ALOT idk if this is a good AV hr or should i strive for higher or lower thanks ahead

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