Because e boxing is an explosiv ve sport, bal llistic trainin ng methods s are especia ally effectiv ve during weight w train

ning for box xing. Learn how to imp prove your strength s and d agility for boxing! ! By: Dr. Squat Dec 04, 2002

Email More SHARE

There ar re several ge eneral conce epts, which helped to sha ape the speci ific program. First, the wo ork profile of boxing is re epeated 3-minute rounds s of activity, often o with hig gh intensity b bursts within a round. nds are sepa arated by 1-m minute rest in ntervals. Thu us, the relativ ve contributio on of anaerobic The roun energy release r pathw ways is cons sidered extre emely importa ant, with aerobic capacity y playing an importan nt role in term ms of facilitat ting rapid rec covery. Extre eme conditioning is required to fight effective ely for 10 inte ense, 3-minu ute rounds an nd anaerobic c endurance is a key aspe ect that cann not be overlook ked. und knockout t, boxers can nnot afford to o win only the e early round ds of a fight. They Short of an early-rou aintain an int tense, but me easured pace throughout t a long and competitive bout. So must ma condition ning counts almost a as mu uch as skill for f boxing success. Optim mal physical conditioning provides s the platform m from which h the skills ca an be used. The T best way y to simulate e the demand ds of boxing is s to use cond ditioning met thods, which h mimic the work/rest w ratio o and integra ated bursts of o power that typif fy boxing.

Boxing is a highly ind dividual spor rt. Fighters possess p unique styles tha at create spe ecific physica al y on explosiv ve strength (" "power"), for others it's st tarting streng gth ("speed") ), and for demands. Some rely c of the two ("s speed-streng gth"). True champions ch hange their s style in a way y that will most a combination make them more able to attack the weakness ses of any given opponent. Improvem ments in spec cific es can be ma ade, but they y are only he elpful if integr rated into the e fighter's sty yle. For exam mple, capacitie extensiv ve footwork exercises e ma ay not benefit t the power puncher p who o fights statio onary and loo oks to deliver a blow that st tarts with the e legs and dr rives right thr rough the opponent, and wins that wa ay. Similarly y, a fighter who w relies on punching sp peed and fast t footwork sh hould not put t all his training hours into heavy-bag work k and muscle e mass development. So, the program m designed m must not only y be ut also specific to the box xer. specific to boxing, bu

Ideally, the boxing punch consists of synchronization between arm, leg and trunk actions. The punching movement of a boxer consists of leg extension, trunk rotation and arm extension, in succession. The more effective the coordination between arms, legs and trunk movements are the greatest and the impact force of a punch. 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, ballistic training methods are especially effective during weight training for boxing. This kind of training method requires the athlete to perform each repetition explosively, with maximal intended velocity. Finally, in my view, the best way to weight train for competitive boxing is via a cycled training schedule. 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.

Conditioning Plan
The 12-week macro cycle was broken down into four mesocycles of three weeks duration. Each 3week 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 threshold intensity 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-week base 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

(abbreviated terms are described after the table)

Mesocycle One
Session Training Mode Frequency Daily Mon, Wed, Fri Tues, Thurs, Sat Mon, Wed, Fri Boxing Skills Lower body exercise Morning Workouts Upper body exercise Versaball Noon Workouts

3 Minute Drill (4-6sets) Mon, Wed, Fri Plyometrics Tues, Thurs, Sat Mon-Fri

Evening Workouts Weight Training

Mesocycle Two
Session Training Mode Frequency Daily Mon, Wed, Fri Tues, Thurs, Sat Mon, Wed, Fri Mon, Wed, Fri Tues, Thurs, Sat Sparring/IE Lower body exercise Morning Workouts Upper body exercise Versaball Noon Workouts 3 Minute Drill (7-9 sets) Weighted Plyometrics

Evening Workouts Explosive weight training Mon-Fri

Mesocycle Three
Session Training Mode Frequency Daily Mon, Wed, Fri Tues, Thurs, Sat Mon, Wed, Fri

Sparring Lower body exercise Morning Workouts Upper body exercise Versaball Noon Workouts

3 Minute Drill (10-12 sets) Mon, Wed, Fri Shock plyometrics Tues, Thurs Mon-Fri

Evening Workouts Complex training

Click 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, the boxer's skills were in perfect sync with his fight strategy and his conditioning efforts right up to the fight. Use of the heavy bag early in the 12-week macro cycle has to be carefully monitored due to the severe ballistic nature of this training medium. IE: Impulse/Inertial Machine. This machine is used to develop starting strength in jabs, uppercuts and hooks. It is tough and requires total body coordination. The boxer's problems are that he did not use good total body coordination's in his punches. He tended to be an "arm-puncher." This training apparatus 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 Max Work Duration 1 minute Rest Duration 1 minute Reps 5

Mesocycle One

Mesocycle Two Mesocycle Three

Max Max

90 seconds 2 minutes

1 minute 1 minute

8 12

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

Lower Body Exerciser - (exercycle)

Lower body exercise load setting/intensity Max Max Max Work Duration 1 minute 90 seconds 2 minutes Rest Duration 1 minute 1 minute 1 minute Reps 5 8 12

Mesocycle One Mesocycle Two Mesocycle Three

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. VersaBall throws 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 bodybuilding and basic strengthening program using a "variable split" format. A, B and C specify whether the workout 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 different recuperative abilities. A workout Bench press B workout Add dumbbell bench press C orkout Add incline dumbbell bench press

Chest

A workout Seated dumbbell presses Shoulders B workout Add frontal dumbbell raises C orkout Add lateral raises Back A workout Bent rows, back extensions B workout Bent rows, back extensions C orkout Add pull-downs EZ curls, pushdowns A workout Add hi, moderate and low rep system B workout Add dumbbell curls, dips C orkout Safety squats, keystone deadlifts A workout Safety squats, keystone deadlifts B workout Add lunge walking, glute-ham raises C orkout Add twisting squats, leg curls

Arms

Legs

A workout Russian twists Midsection B workout Add pre-stretched crunches C orkout Add sidebends

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, explosive strength 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 the complex method is to peak the athlete. My experience has been that it is a better peaking program than 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 first mesocycle) 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 the trainer 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 anaerobic tolerance.

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 and skips should be performed with intensity. Always tape your wrists and wear gloves (protection from debris and potholes)! Click Here For A Printable Version Of The 3-Minute Drill Sequence Instructions!

Plyometrics: This is a way of improving starting strength, explosive strength and amortization through total concentrated force output in every move you makes. On days where the midday workout is limited to plyometrics, they should be relaxed, with much rest between bouts, with each bout only lasting 10-20 seconds.

The Plyometrics Sequence

1. Jog or do step-ups to warm up 2. Easy (not "all-out") jumps, hops, skips, and then 3. Do 20 yards of skips 4. Again 5. Hops like a kangaroo 6. Again 7. Repeat 3, 4, 5, and 6 backward 8. One-legged hops 30 yards (both feet) 9. Hops on hands 10 yards 10. Repeat 9 backward 11. 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, until then. TRAIN HARD and BE SAFE.