Because Boxing is an Explosive Sport

8/13/2019 Because Boxing is an Explosive Sport

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Ideally, the boxing punch consists of synchronization between arm, leg and trunk actions. Thepunching movement of a boxer consists of leg extension, trunk rotation and arm extension, insuccession. The more effective the coordination between arms, legs and trunk movements are thegreatest and the impact force of a punch. The leg muscles play a vital role in the power developed inthis sequence. Increasing leg force development and coordinating it with trunk and arm action isprobably the most effective way to increase punching power.

Because boxing is an explosive sport, ballistic training methods are especially effective during weighttraining for boxing. This kind of training method requires the athlete to perform each repetitionexplosively, with maximal intended velocity. Finally, in my view, the best way to weight train forcompetitive boxing is via a cycled training schedule. This type of training schedule integratesworkouts and exercises that will meet all the basic performance demands of boxing, strength, power,speed, agility and strength endurance.

Conditioning Plan

The 12-week macro cycle was broken down into four mesocycles of three weeks duration. Each 3-week period had specific goals, and each subsequent 3-week period built upon what was established

in the preceding periods. The conditioning goals for each mesocycle were as follows:

Weeks One, Two and Three

1.Maximize muscle mass.2.Minimize fat accumulation during hypertrophy phase.3.Improve general strength and fitness foundation, including moderate aerobic thresholdintensity training.4.Begin training to increase anaerobic threshold.5.Introduce light plyometrics.

Weeks Four, Five and Six

1.Maximize limit strength of muscles/movement used in boxing (emphasis on legs).2.Increase anaerobic strength endurance.3.Begin training specific skills (weaknesses areas).4.Concentrate on between-workout recovery.5.Introduce explosive strength and starting strength with moderate plyometrics.

Weeks Seven, Eight and Nine

1.Maximize explosive strength.2.Specific event skills must predominate all skills training sessions.3.Continue anaerobic threshold training.4.Maximize between-workout recovery.5.Incorporate weighted plyometrics and hill/stairs running.

Weeks Ten, Eleven and Twelve

1.Maximize ballistic strength (starting strength) using "shock" plyometrics (built on a 9-weekbase of plyometrics progression).2.Heavy emphasis on anaerobic threshold.3.Maximize between-workout recovery ability.4.Heavy emphasis on skills.5.Emphasize speed, agility, and ballistic movements.6."Overspend" drills in final preparatory period.7.Begin "complex training" (description below) as a replacement for normal weight training.

Training Techniques & Sequences


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(abbreviated terms are described after the table)

Mesocycle One

Session Training Mode FrequencyMorning Workouts

Boxing SkillsLower body exercise

Upper body exerciseVersaball

DailyMon, Wed, Fri

Tues, Thurs, SatMon, Wed, Fri

Noon Workouts3 Minute Drill (4-6sets)Plyometrics

Mon, Wed, FriTues, Thurs, Sat

Evening Workouts Weight Training Mon-Fri

Mesocycle Two


Sparring/IELower body exerciseUpper body exerciseVersaball

DailyMon, Wed, FriTues, Thurs, SatMon, Wed, Fri

Noon Workouts3 Minute Drill (7-9 sets)Weighted Plyometrics

Mon, Wed, FriTues, Thurs, Sat

Evening Workouts Explosive weight training Mon-FriMesocycle Three


SparringLower body exerciseUpper body exerciseVersaball

DailyMon, Wed, FriTues, Thurs, SatMon, Wed, Fri

Noon Workouts3 Minute Drill (10-12 sets)Shock plyometrics

Mon, Wed, FriTues, Thurs

Evening Workouts Complex training Mon-FriClick Here For A Printable Version Of Mesocycle 1-3!

Explanation Of Training Terms & Details

Boxing Skills & Sparring:Personal boxing skills regimen is up to the boxer and his coach. However,boxer, coach and trainer must communicate to establish precisely what physical and mental

capabilities this form of periodized conditioning would provide the boxer any benefits. In this way, theboxer's skills were in perfect sync with his fight strategy and his conditioning efforts right up to thefight. Use of the heavy bag early in the 12-week macro cycle has to be carefully monitored due to thesevere ballistic nature of this training medium.

IE:Impulse/Inertial Machine. This machine is used to develop starting strength in jabs, uppercuts andhooks. It is tough and requires total body coordination. The boxer's problems are that he did not usegood total body coordination's in his punches. He tended to be an "arm-puncher." This trainingapparatus was employed to develop this motor sequence and use his legs more when punching.

Cybex Upper Body Exerciser- (upper body exercycle)Upper body exercise load

setting/intensity

Work

Duration

Rest

Duration

Reps

Mesocycle One Max 1 minute 1 minute 5
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Mesocycle Two Max 90 seconds 1 minute 8

Mesocycle Three Max 2 minutes 1 minute 12

Click Here For A Printable Version Of Cybex Upper Body Exercisers!

Lower Body Exerciser- (exercycle)

Lower body exercise loadsetting/intensity

WorkDuration

RestDuration

Reps

Mesocycle One Max 1 minute 1 minute 5

Mesocycle Two Max 90 seconds 1 minute 8

Mesocycle Three Max 2 minutes 1 minute 12

Click Here For A Printable Version Of Lower Body Exerciser!

VersaBall:This is a more comfortable variation of the old medicine ball. Upper body plyometrics

teaches explosive and starting strength in all punches and requires total body coordination. VersaBallthrows were made from the following positions.

Right and left jab positions (single arm)

Between legs (double arm, for back)

Overhead (double arm, for midsection)

Chest pass (double arm)

Weight Training:Initially (during mesocycle one), you (the boxer) will follow a modified bodybuildingand basic strengthening program using a "variable split" format. A, B and C specify whether theworkout is to be an easy one (A), a moderately difficult one (B) or a high intensity one (C).

Variable Split Exercise Listing

The precise schedule of when to do an A, B or C workout have to be matched to differentrecuperative abilities.

Chest A workoutB workoutC orkout

Bench pressAdd dumbbell bench pressAdd incline dumbbell bench press

ShouldersA workoutB workoutC orkout

Seated dumbbell pressesAdd frontal dumbbell raisesAdd lateral raises

Back A workoutB workoutC orkout

Bent rows, back extensionsBent rows, back extensionsAdd pull-downs

Arms A workoutB workoutC orkout

EZ curls, pushdownsAdd hi, moderate and low rep systemAdd dumbbell curls, dipsSafety squats, keystone deadlifts

Legs A workoutB workoutC orkout

Safety squats, keystone deadliftsAdd lunge walking, glute-ham raisesAdd twisting squats, leg curls

Midsection

A workout

B workoutC orkout

Russian twists

Add pre-stretched crunchesAdd sidebends
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Click Here For A Printable Version Of The Variable Split Exercise Listings!

In mesocycle two, you will switch to a sports-specific weight training program.

In mesocycle 3 you will use a "complex training." This form of training targets limits strength, explosivestrength and starting strength/amortization in one "set" of exercises. The exercises are performed

back to back and include jumps, bar exercises, and depth jumps - in that order. The function of thecomplex method is to peak the athlete. My experience has been that it is a better peaking programthan simple bar exercises or plyometric exercises alone.

3-Minute Drill :3-minutes of combinations of forward and backward sprints, skipping, hopping,jumping and "carioca" (football) drills for both upper and lower body.

Start out with only three, 3-minute drills with one minute rest between each gradually (over the firstmesocycle) work up to six 3-minute drills with one minute rest between. Take pulse after each drill(your target rate), and again after one minute rest (you target rate). Below are the instructions to thetrainer responsible for monitoring your 3-minute drill training and plyometrics sequences.

Bear in mind that this drill is NONSTOP - pushing you to the absolute limits of your anaerobictolerance.

The 3-Minute Drill Sequence:

Jog or step-ups to warm up, then

Sprint 40 yards

Stop and sprint backward

Stop and sprint backward

Jump in place high ten times

Get in a pushup position and give me your legs

Run forward on your hands

Run backward on your hands Run left

Run right

Jump up and down on your hands 10 times

Stop ... get up ... carioca left 40 yards

Carioca right back to the starting position

Skip 40 yards

Skip backwards back to the starting position

Each 3-minute drill is performed on verbal commands from the trainer. Notice that jumps, hops andskips should be performed with intensity. Always tape your wrists and wear gloves (protection fromdebris and potholes)!

Click Here For A Printable Version Of The 3-Minute Drill Sequence Instructions!
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Plyometrics:This is a way of improving starting strength, explosive strength and amortizationthrough total concentrated force output in every move you makes. On days where the midday workoutis limited to plyometrics, they should be relaxed, with much rest between bouts, with each bout onlylasting 10-20 seconds.

The Plyometrics Sequence

1.Jog or do step-ups to warm up2.Easy (not "all-out") jumps, hops, skips, and then3.Do 20 yards of skips4.Again5.Hops like a kangaroo6.Again7.Repeat 3, 4, 5, and 6 backward8.One-legged hops 30 yards (both feet)9.Hops on hands 10 yards10.Repeat 9 backward11.Repeat 9 left and right

In second mesocycle, do all of the above with a weighted vest.

In third mesocycle, incorporate bench hops, 10 reps.

In third mesocycle, incorporate twisting skips 40 yards, and twisting the other way back 40 yards.

For those not familiar with Plyometrics training, I'll give you more information in my future articles, untilthen. TRAIN HARD and BE SAFE.

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Because Boxing is an Explosive Sport