Boxing workout

mvpboxing |  August 23, 2019, 06:18PM

Proper structure to the training session is an important pre-requisite to obtaining desirable results. When designing a workout, it is necessary to identify which energy systems are used in the activity. Based on the systems used, training time can be devoted to improvement of that system. It is also important to identify the initial fitness level of the participant, the intensity of the activity, frequency, duration, and the method of training to be used.

Based on duration and intensity of the activity, four predominant energy pathways have been identified in boxing and any sport. The systems identified are the ATP, ATP-CP, Lactic Acid and the Aerobic-oxidative system. A basic understanding of these systems is helpful in understanding the design of the workouts.

ATP (adenosine tri phosphate) is the immediate source of energy for muscular contraction. When movement is very quick and explosive, there is not enough time for oxygen to be delivered to the contracting muscles. This is where the anaerobic pathway is called into action. There is enough ATP stored in muscle to last for only three seconds of contraction.

CP (creatine phosphate) interacts with ADP and CP to re-form ATP. There is not a lot of CP available to the muscle so it too must be continually resynthesized. The ATP-CP system can supply enough energy to last for eight seconds of intense exercise.

When intense activity is continued for about ninety seconds, glycogen is used as an energy source. If the activity is intense (anaerobic), there will not be enough oxygen supplied to the muscles. When glycogen is burned in the absence of oxygen, lactic acid is produced. Accumulation of lactic acid causes pain and burning sensations in the stressed muscles.

If this intense activity is to continue, the body will shift into the aerobic-oxidative system. The body will need an increased oxygen supply. This higher oxygen consumption converts the lactic acid to pyruvate, which converts to carbon dioxide and water and is dispelled from the lungs.

During the recovery period of training, the ATP-CP must be built-up and replenished and the accumulated lactic acid must be removed. Within 20 seconds, 50% of the ATP and CP is restored, in 40 seconds, 75% is restored and in 60 seconds, 87% is restored. Almost all of the ATP and CP are replenished within three minutes.

The rest interval is very important. The work rest ratio has been designed according to physiological guidelines. If the rest period is too brief, the ATP and CP will not be sufficiently replenished. If the rest period is too long, the body will recover and the training effect will be lost.

To obtain desired results, it is important to train at the proper intensity (degree of overload). The intensity of an activity is dependent upon many factors, mainly the goals of the participant. Both individuals need to monitor their workload through heart rate (HR) to determine and work at the optimal intensity.

The first step is to determine the resting heart rate (RHR). The best results are obtained early in the morning immediately upon awakening. A good estimation of the HR is to count the pulse for 10 or 15 seconds and multiply by 6 or 4, respectively. If the pulse was counted 18 times in 15 seconds, the RHR is 72 bpm (18x4=72 bpm).

The maximum heart rate (MHR) is needed to calculate the HR at which the workload should be performed. An easier way is to subtract age from 220. A 20 year old athlete will have a MHR of 200 bpm (220-20=200).

The training heart rate (THR) is the HR at which the workload should be performed to obtain a desired physiological response. If the 20 year old athlete is to perform a workout that calls for an intensity at 70% of MHR, the THR would be 140 bpm (200x.70=140 bpm).

For a training effect to occur, the appropriate overload must be placed on the targeted system. The aerobic system needs to be trained at 60-90% of MHR. The anaerobic systems need to be trained at 90-100% of MHR. Research shows that 3 days per week is the minimum for aerobic training. Moderately trained individuals should train 3-5 days per week while highly trained athletes can train 5-7 days per week.

Thai-pads and a stop watch (Modern sport watches with a repeat timer work very well). The warm-up begins with a 4 minute round of round kicks on the Thai-pads. The 4 minute rest interval should be spent stretching or holding the pads for the previous holder.

In one, three minute Thai-boxing round, a fighter will receive approximately 30% of his energy from the ATP-CP system, 5% from the aerobic system and 65% from the lactic acid system.

•  Determine what system needs to be trained and locate it in the Systems column.
•  Read across the row and make a note of how long each round is and the amount of rest between rounds.
•  Take the value in the % Max HR column and plug it into the THR formula.

The cool-down is post-activity exercise done in a continuous, easy, relaxing manner. The cool-down helps the body return to a normal resting state. It also decreases DOMS (Delayed Onset of Muscle Soreness), helps to alleviate the pooling of blood in the lower extremities and increases the removal rate of accumulated lactic acid.

Strength and muscle endurance are important components in boxing. Many trainers feel that weight training will make the athlete muscle bound and slow them down. All research conclusively demonstrates that a properly designed and implemented boxing specific program will increase speed and power.

•  Overload - forcing the muscles to contract at near maximum levels.
•  Progressive resistance - the training load must be progressively increased.
•  Specificity - the muscle adaptations are specific to the type of training done.
•  Recovery - a muscle fatigued from weight training needs 48 hours recovery before resistance training is repeated.

Periodization is based on the theory that hard, high intensity work over extended periods of time can lead to burnout, injury and stagnation. Better progress can be made following a periodization schedule. The periodization cycle can be found in Appendix D for weight training and in Appendix E for Focus-pads.

By following this scientifically based training program, you can be assured of making optimal results. The main objective is to be consistent with it. On days you feel like skipping the workout, remind yourself of your goals. Its better to decrease the intensity and do the workout then to not do it at all. The #l reason for quitting an exercise program was given in a survey: The participants perceived the training as too hard. There is no better way to discourage a new exerciser then to crush their enthusiasm with a killer workout. There is no need to jump into a new program head first. Take your time, set short & long term goals, and you will be on the path to success.

4 minutes, easy kicks.

4 minutes, recovery, stretching.

2 minutes, easy Form, kicks, knees and elbows. 2 minutes, recovery.

8 seconds easy, 8 seconds full speed, 24 seconds. rest, 4 rounds. 1 minute rest

10 seconds full speed, 30 seconds rest, 4 rounds. 3 minutes rest.