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Boxing science challenging traditions


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Boxing science challenging traditions

  1. 1. Enjoy? Please Share with Friends Click on the links Challenging Boxing Traditions
  2. 2. The Road Runner  Running at "race pace" and long distance running is very common in traditional boxing training. Training at this intensity is often recognised as "No Man's Land" as this may fatigue you more than the actual fitness gains you make.  Managing fitness adaptations and fatigue levels are important to optimise performance and prevent overtraining.  Successful boxers have the ability to perform at high intensities with short recoveries in competition. This ability can be developed high intensity interval training (HIIT).  Variations of HIIT can develop aerobic and anaerobic performance, this is vital for boxing competition.  This should be supplemented by active recovery sessions. This will reduce exercise strain and fatigue as well as optimising effectiveness of HIIT protocols. Enjoy? Please Share with Friends Click on the links Punch Perfect Start : HIIT Treadmill Session. 4 minutes exercise : 2 minutes walking recovery.
  3. 3. Stick a Sweat Suit On  'Making weight' is one of the biggest challenges boxers face prior to competition. During this struggle, boxers try to find the easiest and most effective way in doing this. One of them is the sweat suit.  This is used as a rapid weight reduction strategy through loss of water and can cause dehydration. This can negatively affect muscle and brain function - therefore performance may suffer.  Other methods, such as saunas and hot baths, have similar effects.  Gradual weight loss has been shown to be a safer method than rapid weight loss and does not affect performance as much.  Water manipulation strategies allow a boxer to be hydrated in the lead up to weigh in. More information regarding this strategy will be in our nutrition articles. Enjoy? Please Share with Friends Click on the links Punch Perfect Start : Correct nutritional strategies can be beneficial for gradual weight loss.
  4. 4. Sit Ups for Body Armour  Sit ups have been famously associated with Boxing fitness training for many years, mainly to improve an individuals ability to absorb the force of body shots.  Although the muscles making up the core are important contributors to punching force, and that sit ups are an effective method in core strengthening, this exercise could end up being counterproductive.  A traditional sit up promotes curvature of the spine and flexion of the hips. A consistent exposure to this position can result in a hunched posture and hip flexor tightness, subsequently affecting shoulder and hip function - vital contributors for forceful punches.  The core muscles have a vital role in rotational actions during forceful punches. Improving rotational exercises for the core can be effective methods in improving rotational range of movement, force and speed. Enjoy? Please Share with Friends Click on the links Punch Perfect Start : Half Lunge with Medicine Ball Woodchop
  5. 5. The Dumbbell Punch  The dumbbell punch is a popular training method amongst boxing coaches as it acts as an overload to the punching technique.  The dumbbell punch is a useful exercise as you can perform different punches and combinations - but there are other punch specific exercises we can add to the toolbox.  The forces created by dumbbell punches tend to be predominantly vertical (top right). However, most punches require high amounts of horizontal forces. Landmine punches can be used as an appropriate alternative (bottom right).  To improve punching force, landmine and medicine ball punch variations can be used with different weight loads. Enjoy? Please Share with Friends Click on the links Punch Perfect Start : Landmine Punch
  6. 6. Weights Make You Slow  There has been a 'marmite' effect for the use of weight training, boxers and coaches either love it or hate it. The reason for hating weight training is often due to the misconception that it 'makes you slow'.  There are a collection of studies in agreement that forceful punching requires a large amount of force developed in a short space of time, rate of force development (RFD) - we can assess this by vertical jump testing.  Our own research found that vertical jump height has a strong relationship with punching force, but not correlate with competitive experience. This confirms the importance of rate of force development, however also suggests that traditional boxing methods does not optimally develop this characteristic.  This can be improved by resistance, plyometric, kettlebell and Olympic lifting training. Enjoy? Please Share with Friends Click on the links Punch Perfect Start : Trap Bar Deadlift