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.
Buying Xanax In Thailand Needs Analysis
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.
- What am I trying to accomplish, what is the expected carryover, or greatest benefit to my athletes?
- What are the greatest injury risks in the sport and how can I help address these with my program?
- 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.
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
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.