3. What is BOXING
According to ESPN the toughest sport of all !
ESPN’s comprehensive ranking of sixty different sports
http://espn.go.com/espn/page2/sportSkills
Check out Number 1 Sport
6. WHY?
Because…..At high levels of activity, the aerobic system
cannot supply enough oxygen to fuel the exercise,
forcing the athlete to work in oxygen debt. When
activity is performed without the use of oxygen, it is
fueled by the anaerobic pathways.
7. Boxing AEROBIC SYSTEM TRAINING
General methods of developing aerobic endurance for boxer:
• Steady-state continuous runs: 5-10km (about 70-80% V02 max)
• Long duration interval training: 4-6 sets of 2-5’ intervals
(work/rest ratio of 3:1, 2:1, 1:1 or 1:2)
• Short duration interval training: 10 sets of 400m (work/rest
ratio of 1:1 or 1:2)
• Shorter duration interval training: 20 sets of 200m (work/rest
ratio of 1:1 or 1:2)
8. Boxing LACTIC ACID TRAINING
This is defined as "the incomplete breakdown of glycogen in the
absence of oxygen" (Astrand and Rodahl 1986).
This occurs during periods of activity lasting approximately 90”,
but ranges from 15” to 2’.
LACTATE IS PRODUCED AND TRANSFORMS TO LACTIC ACID FROM PYRUVATE. THIS DISSOCIATES INTO LACTATE
AND HYDROGEN IONS, CAUSING AN INCREASE IN MUSCLE ACIDITY LEADING TO MUSCULAR FATIGUE.
The removal of this lactic acid is slow and requires nearly 15-20’
to remove half of the concentration formed
9. Boxing ATP-PC SYSTEM TRAINING
This system uses creatine phosphate to generate intense bursts
of activity, lasting around 10-20” in duration. It has the ability to
completely replenish stores after depletion within a period of 2-
3’ rest.
The aim of this type of training is to develop the athlete’s
tolerance to muscular fatigue
10. Boxing ATP-PC SYSTEM TRAINING
To improve the ATP-PC system, you must train with high intensity
short-term efforts. Intense intervals often range from 5 -10
seconds. Reps and sets depend on the athlete’s fitness. Lactic
acid production is minimal which allows brief recovery periods.
• 3 sets of 10x30m sprints (work/rest ratio of 1:4, plus 5’ recovery per set)
• 15 sets of 60m sprints (work/rest ratio of 1:4)
• 20 sets of 20m sprints (work/rest ratio of 1:4)
11. Boxing - SPECIFIC CONDITIONING
A boxing training program should place great emphasis on the
anaerobic pathways. The most specific way to condition for
Boxing is a form of interval running - the work/rest ratios
involved, intervals matching the duration of a round (2 or 3’),
with a 1’ rest period.
Intervals of this nature train the anaerobic lactic acid system,
while also providing aerobic benefits.
12. Boxing - SPECIFIC CONDITIONING
Another effective way to train the lactic acid system for boxing is
to perform situational exercises, lasting 30-60” for 6-8 sets, while
sparring.
For example: one athlete could constantly attack for 60” while
the other only defends, or alternatively, if training alone you
could throw continuous combinations against a bag.
By training the lactic acid system, the athlete delays the onset of
fatigue by increasing tolerance to lactic acid build-up.
13. Boxing - SPECIFIC CONDITIONING
While the lactic acid system is most important to boxing, training
the ATP-PC system also has benefits, such as increasing the
body’s stores of phospho-creatine and delaying the pre-mature
use of the lactic acid system. Training this system requires
shorter interval periods. To increase the specificity to boxing, you
could again use situational drills.
A sample routine could consist of 10-15 sets lasting 6-10”.
or routine could consist of 60 single power punches
(Throw KO punch on heavy bag every 3”)
14. Why we need Aerobic capacity in Boxing
Although the emphasis of training should be on developing the
anaerobic energy systems, it is important to recognize the
importance of steady state running, and longer interval training.
The aim of endurance training is to improve the efficiency of
oxygen use and aid the recovery between intense bursts of
anaerobic activity.
The main application for boxing is to permit greater recovery
from anaerobic work (via lactate metabolism and removal of
waste products), which is crucial between rounds.
15. Advantages of BOXING conditioning in everyday
practice
• Boxing is high intensity interval training ( HIIT) that creates
an all over-body workout. Most importantly, boxing for fitness
will make you stronger aerobically and anaerobically.
• Boxing is a complete workout for your cardiovascular and
endurance systems as well as training upper body, lower body
and core strength.
• Boxing for fitness is a brilliant workout for women and men all
ages and fitness levels.
16. Advantages of BOXING conditioning
• Comparing the same time spend in Fitness gym or in Boxing
gym, Boxing will boost your Cardio fitness dramatically
increase together with your strength and endurance.
• When using so many muscle groups in one exercise you are
generating greater energy consumption
... MORE CALORIES ARE BEING BURNT!
• Boxing is perfect for FAT BURNING - You can burn between
500- 650 calories in just one class!
17. HOW TO DEVELOP/TRAIN DIFFERENT ENERGY
SYSTEMS WITH THE SAME WORKING TIME
DURATION
?
EXAMPLE WITH 10-15”MAX. INTENSITY WORK
18. 10-15” MAX. INTENSITY WORK
and different Rest/recovery times
Aerobic effectiveness development
• 5” rest among any repetitions and of 3-4’ among any set
5-10 repetitions in one set
Aerobic capacity development
• 45-90”rest, 10 -12 repetitions in one set
Glycolytic capacity and aerobic power development
• 2-3’ active rest, 6-10 repetitions in one set
19. Use of Boxing techniques in HIIT
UPPER BODY
Punching - Jabs, Hooks, Uppercuts (Blocking - defending )
LOWER BODY
Strength , SAQ - Moving , Jumping (attack & defend moves)
CORE
Strength – Flexibility, Stability
20. Correct integration of HIIT(BOXING) in training
process
• Warm up
• Muscle Activation
• HIIT (BOXING)
• ? Strength ?
• Cardio
• Relaxation
• END OF PRACTICE
21. Correct integration of HIIT(BOXING) in training
process
• Warm up should consist Low intensity in the beginning and slowly
escalate intensity. Use the movements that will be used in the main
part of the practice so clients can already feel the moves.
• Activation exercises for all body areas (skips, punching in skip, push
ups, abs, back, leg squats, jumps,.. all that, but only 1-2 sets and
small amount of reps with fast execution)
• HIIT For the beginners: punching intervals should not be intense
Progress first with intensity of intervals and later with length of
interval. Shortening the rest times between intervals and
prolonged working interval use in later stage.
22. Correct integration of HIIT(BOXING) in training
process
• HIIT punching with Dumbbells is intense that for DO NOT USE DB
HEAVIER THAN 0,5-1KG. Intervals should be 10-20” long with rests
10-40”. For start use short punch outs with DB only in the finish of
the main part practice 6-9x 10”work-10-20”rest
• If Strength is planed to be done in the same practice DO IT AFTER
PUNCHING PART (lower body, upper body, core). Strength practice
should be max 20’ long, explosive movements must be limited to
small amount (for example: 2-3 sets of MAeP, or 5-10’ Finishers).
23. Correct integration of HIIT(BOXING) in training
process
• Cardio-running, jump rope need to be done AFTER PUNCHING or
after STRENGHT PART. It is proven that short 10-15’ Cardio
sessions are more effective for fat loss after strength is done. Also
after strength and HIIT part of the practice blood flow in muscle
caused with slow cardio help us to achieve better relaxation and
recovery (HIIT and strength exercises cause muscle stiffness).
• Relaxation – Shaking of muscles (Vibrating), massage, stretch
(special stretch for shoulder and chest area)
24. Correct integration of HIIT in training process
Do punching HIIT practice 2-3x/week
(MON-WED. , TUE-THU , MON-WED-FRI)
Do in the beginning of the week shorter intervals than in the end
of the week
MONDAY (20-20, 20-30, 20-40)
WEDNESAY (60-60, 30-30, 10-10)
FRIDAY (1-1, 2-1, 3-1, 4-3)
USE FRIDAYS TO DO MORE FOR STRENGTH THAN ON THE OTHER DAYS
