Training IntroductionThe purpose of a structured training is: to
help you build up the solid basis necessary to work on your boxing
skills and meet the athletic demands of the sport of boxing; to
increase your general stamina, strength and speed; to improve the
elasticity of your heart and your heart rate recovery.This page
will focus on building an athletic basis only, for a very sound
reason. The best tip one can give to a beginner is to first and
foremost master the fundamentals; however there is not a hard and
fast rule to become an all-round skilled boxer: there are different
schools of boxing technique, each with its own strength and
weaknesses. Ultimately, it is a good and professional trainer who
will know how to best adapt your physical attributes and skills, as
much as your character, to the many different ways of the noble
art.From an athletic point of view boxing presents a unique
challenge, with its combination of dynamic aerobic/anaerobic and
explosive requirements that can be obtained only by those with a
very high level of aerobic endurance and fitness. Indeed, boxers
must work to their maximum aerobic capacity during each round, and
produce bursts of explosive anaerobic activity throughout. In
addition to that, being as it is a weight category sport,
power-to-weight ratio is also crucial.Roughly, the fitness
components of boxing can be summarized as follows: strength;
aerobic endurance; body composition; flexibility; muscular
endurance.The fitness relevant to improve ones skills set focuses
on: agility; balance; reaction time; power; speed and
coordination.Important preambles:1. To avoid painful injuries and
maximise your training output, remember to start with a 10-min
all-round stretching session followed by a 10-min warm up. Under no
circumstances start your training session from cold.2. Your
training, overall, must be very specific and targeted, commensurate
to ones actual fitness level. Remember that overtraining is as
detrimental as not training hard enough.3. Some of the numbers
below are purely indicative and purposely offer a range of options,
as fitness levels may vary greatly from individual to individual.4.
The training schedules proposed are too purely indicative and are
generally aimed at beginners level. The extent and frequency of the
workouts are down to ones own assessment of their own experience,
fitness and strength.5. Unless otherwise specified (i.e. based on
your heart rate) during a training session the average interval
between rounds is one minute.As a general rule, we can identify
three phases of training: Phase One to increase ones overall
aerobic capacity and stamina; Phase Two to increase ones strength
and power; Phase Three to channel the outcome of Phase One and Two
into building up explosive speed and improving heart rate
recovery.For the purpose of Masters Amateur Boxing, a beginner
should aim at training 3 or 4 times a week. One will soon
appreciate that rest and recovery are as important as any good
workout.Use the links below to access the pages dealing with these
three phases of training.Phase one increasing aerobic capacity and
staminaPhase two increasing your strength and powerPhase three
building speed
Training phase 1: increasing aerobic capacity and staminaPhase
One is a chiefly aerobic set of exercises. As mentioned, before,
the true indicator of the worth of the targeted physical effort is
your heart rate.If you do not have a Polar HR monitor, a very
simple way of checking your pulse is to place the tips of your
first two fingers lightly over one of the blood vessels on your
neck, just to the left or right of your Adams apple. Or try the
pulse spot inside your wrist just below the base of your thumb.
Count your pulse for 10 seconds and multiply the number by 6. Check
your pulse periodically to see if you are exercising within your
target zone.The table below briefly summarizes the average heart
rate thresholds please note that this may vary: very fit
individuals in their early forties may have an aerobic threshold
comparable to the average person in their mid-twenties:
During the first phase, whose length may vary between one and
two months, one should aim at long training sessions in the gym
focused on endurance (skipping at medium/slow pace for 5/6 minutes,
light but continuous exercises with small weights or punch bags,
etc) and at an average heart rate between 110 and 140 pulse/min
during the activity. Of great benefit are also outdoor sessions
that engage different muscular groups such as long runs at regular
pace between 40 and 90 minutes, a 20/30K cycle, a 40/60min run with
gradient changes, 2 x 20/30min swimming sessions or a single
40/60min one.How would you then know that you have achieved your
target aerobic capacity? Normally, VO2 max is generally considered
the best indicator of cardio respiratory endurance and aerobic
fitness, referring to the maximum amount of oxygen that an
individual can utilize during maximal or exhaustive exercise
(millilitres of oxygen used in one minute per kilogram of body
weight) however another important key indicator is ones pulse rate
at rest. It is important that you monitor your heart rate at rest
and aim at anything between 45 and 65 pulses/min as your target to
achieve.Phase 2: increasing your strength and powerTraining phase
2: increasing your strength and powerPhase Two now moves towards
strength and power, introducing one of the key elements of boxing
training: the aerobic/anaerobic alternation.The athletic work in
the gym will focus on power training. Aim at prolonged exercises of
strength at this stage, rather than your ultimate speed,
alternating at will (but not necessarily all):1. Heavy bag (e.g.
2/3 x 3-min rounds throwing hard combinations but without
necessarily stepping into the anaerobic zone);2. 3/6Kg medicine
ball (Slams: stand with your feet parallel and knees slightly bent.
Pull the medicine ball back behind your head and forcefully throw
ball down on the ground as hard as possible. Catch the ball on the
bounce from the ground and repeat up to 50 consecutive repetitions;
Throws: stand with your feet parallel and knees slightly bent at
1/1.5 metres from a wall. Hold the medicine ball at chest level
with both hands. Rotate your upper body to the right side pulling
the ball backwards and return to the start position by throwing the
ball against the wall with your right arm; hold your balance and
catch the ball on return, repeating the exercise with the left
arm.)3. Bar pull ups (3 x 10/20 pull ups)4. Push ups (3/5 x 20/50
push ups)5. Battling ropes (3 x 15/30 seconds)6. Dumbbells (1.5/3Kg
2/3 x 3-min rounds, feet parallel and alternating continuous series
of straight punches and uppercuts)7. Weight/Power Vest (2/3 x 3-min
rounds shadow boxing inside the ring)During a training session with
one of more of the above exercises, take 1 minute rest between
exercises and monitor your heart rate (ideally at the end of the
1-min rest the heart rate will have gone down to 120/140
pulse/min). Particularly for beginners: unless your fitness allows
your body to sustain a very hard workout, tend to alternate a heavy
exercise with a lighter one (e.g. a session with the medicine ball
followed by a 3-min round of light skipping, or shadow boxing)A
template for a gym session during this phase could be the
following:1. Stretching 10 min2. Warm up 10 min3. Light skipping 2
x 3-min4. Dumbbells 2 x 3-min5. Shadow boxing 1 x 3-min6. Push-ups
5 x 30 (30sec rest between each series)7. Shadow boxing 1 x 3-min8.
Medicine ball 5Kg 5 x 30 Slams9. Medicine ball 3Kg 1 x 3-min
Throws10. Light skipping 2 x 3-min11. Abs* 5/10 min12. Stretching
10 min (Tot. around 1hr 20mins)More advanced athletes may replace
some of the shadow boxing sessions with work on the heavy bag (2 or
3 x 3-min rounds) and the weight vest (2 or 3 x 3-min rounds shadow
boxing inside the ring, with or without 2Kg dumbbells).Outdoors,
this interval training will focus on sprint-repetition workouts on
different distances of 800/400/200 metres.A template session for a
sprint session during the first 2 weeks of this phase could be the
following:1. 10 min stretching2. 10 min warm-up3. 10 min run at
slow pace alternating short (10/15 sec) but not too intense
increases of pace at will between min 5-84. 1 min stretching5.
4x800mt sprints at 70/80% of your ultimate speed or heart rate,
recover between each sprint until your heart rate is back to
120/140 pulse/min, then start again6. 5 min at very slow pace7. 10
min stretching (Tot around 1hr)One could then change distance with
8x400mt sprints for the following 2 weeks, and then move to 2
series of 6x200mt sprints. The basic principle is the same: push
your heart rate at the limit of your anaerobic threshold or
immediately above it. This will increase your aerobic threshold and
your recovery time. Always restart when the heart rate goes back to
120/140 and never allow it to drop any further.Depending on ones
fitness, within a given session it may also be possible to do the
following:1. 10 min stretching2. 10 min warm-up3. 10 min run at
slow pace alternating short (10/15 sec) but not too intense bursts
of pace at will between min 5-84. 1 min stretching5. 2x800mt6.
Stretching+3 min at slow pace7. 2x400mt8. Stretching+3 min at slow
pace9. 4x200mt10. Stretching+5 min at slow pace11. 10 min
stretching (Tot around 1hr 20mins)During this training phase, it is
also advisable to engage in some Fartlek Training.Fartlek combines
some or all of the other training methods during a long, moderate
training session, normally a long run. For example, during a run,
add short bursts of higher intensity work with no set plan; the
length and intensity of the bursts are entirely up to how one
feels.* A word on Abs From The Australian Sept 10, 2011According to
a study published in the Journal of Orthopaedic & Sports
Physical Therapy last year, the Swiss ball rollout, in which you
place your fists on a ball and extend your body like a bridge, is
better than the crunch for creating a ripped stomach and building
strong lower-back muscles to support your spine.The rollout isnt
new; its simply a dynamic tweak of the plank, one of the oldest
exercises in the book. In a crunch, you bend your spine. In a
plank, you brace it.A pair of studies from 2006 and 2008 show moves
such as the rollout work the upper and lower abs about 25 per cent
more efficiently than a crunch or a sit-up.The basic plank toes and
forearms on the floor, shoulder blades back and down, bum down,
body straight is harder than you might realise. But once you can
hold it for 60 to 90 seconds, move on to a more challenging
version.These exercises are organised in ascending order of
difficulty do them in front of a mirror to monitor your form, and
be sure to break when it goes off.Five abdominal workouts In
certain instances the Swiss ball can be easily replaced by a low
bench.1. Plank with feet elevated. Raising your feet increases the
load in nearly any exercise and the plank is no exception. You can
make this harder by placing your feet (or your forearms) on a Swiss
ball.2. Plank with arm and opposite leg raised. Start by holding a
plank and raising just a leg, then try raising just an arm. To
finish the progression, try both one arm and the opposite leg. If
you can hold both for 90 seconds while keeping your body straight,
youre made of steel.3. Side plank on Swiss ball. Put one forearm on
the floor, feet on the ball and your free hand on your waist. Your
bum shouldnt be sticking out and the side of your top shoulder
should be pointing to the ceiling.4. Swiss ball rollout. Probably
the best abs exercise of all. Start with your knees on the ground
and your fists on the ball. As you roll out, keep your back
straight at the extension. Be prepared to feel the after-effects
the next day. Aim for 10 to 15 reps with good form.5. Front plank
and row. In a plank position, with your shoulder blade pulled back
and down, pull a cable or piece of fitness tubing toward your chest
and hold for a few seconds before returning with control. Do 10 to
15 reps. repeat on the other side.Five reasons to quit sit-ups:1.
Contrary to popular belief, sit-ups dont protect your back. Studies
show that building static back strength is the key to preventing
injury.2. Sit-ups and crunches actually compress your spine more
than is allowed by typical OH&S standards.3. You risk even more
damage if you do a sit-up on a Swiss ball hyper-extending your back
below its midline is a no-no.4. Flexing forward at the waist is
also a bad idea. Your abs were designed to be a rigid hoop to
support your spine.5. Sit-ups are a far less effective abs exercise
than planks, which work your six-pack and obliques up to 25 per
cent more efficiently.Click here for phase 3 building speed
Training phase 3: building speedPhase Three shifts the focus
chiefly on speed and working on your Lactate Threshold: continuous
short and powerful burst of explosive activity. It is in this phase
that the aerobic capacity and the heart elasticity built during
phases one and two will come most useful. The vast majority of the
given exercises of a workout (punch bag, mitts, skipping,
dumbbells, etc) will be done at the maximum available performance,
and within very specific recovery times.Here we also introduce the
concept of Circuit Training: an exercise targeted at engaging a
different number of muscular groups in quick succession and
exploiting your fitness level to the maximum. This is when your
aerobic capacity really matters.The aim is to perform at a level
close to the 85-95% of your VO2 Max and pushing your heart rate
capacity during the exercises of a given workout. Any corner you
may have previously cut, here is likely to be exposed. The circuits
aim at improving the speed of your exercise execution which in turn
applies to your overall speed and increase the cardiac excursion,
the range between ones hart rate at rest and the peak cardiac
performance.Circuit trainings are basically a number of different
exercises linked together as a single continuous one. Each exercise
(also called station) must be performed at ones ultimate speed and
explosive strength. With specific regard to boxing training, the
aim is to have circuits of 9/12 stations for a total length of 3
minutes (i.e. the duration of one round), repeated consecutively
for up to 4 times and with a one-minute rest between each set (at
least this is the aim, otherwise one most chiefly focus on heart
rate recovery). The number of stations increases progressively to
allow you to build on your ultimate aerobic capacity. So, a
9-station circuit comprises 9 consecutive 20-sec exercises (tot. 3
min). Likewise, a 12-station circuit comprises 12 consecutive
15-sec exercises in very rapid sequence. Initially, one should
include a 9-station circuit to be repeated 2 or 3 consecutive times
twice a week.During the first circuits, its very important that you
monitor your heart rate and start the next one only after at least
a one-minute interval and in any case never before your heart rate
is down to 120/140 pulse/min. At this stage, if necessary extend
your rest period to 2 or 3 minutes, until you reach the required
pulse, as it means that your body is still not 100% ready. For
example: if you finish the circuit with your heart rate at 190
pulse/min and after a minute you have gone down to 130 pulse/min,
then this is an indicator that your aerobic capacity is excellent
and you are in perfect shape for a boxing match. If on the other
hand a minute after the exercise your heart rate is still at 160
pulse/min, then your schedule must be revised as that is an
indicator that you may have missed some preliminary steps to
increase your aerobic capacity and this workout is still beyond
your reach: if you were to fight like that, you would probably feel
totally spent half-way through the match. As an aside, it is only
in very close proximity to a match and when your aerobic capacity
has been well established, that you will stick to the specifically
timed rest period, discarding your heart rate (unless you are
fainting or feeling unwell!)The one below is a template of a
9-station circuit. Once again, all these exercises must be
performed at your maximum speed and explosive strength:1. 2Kg
Dumbbells straight punches2. From a squat position with both legs,
jump forward as far as you can into another squat position. Turn
and repeat3. Push ups. Aim at least at 1 x sec, i.e. 20 in total4.
Skipping rope, as fast as you can5. 20/24Kg barbell (check in
advance whether its the right weight/too much/too little). Stand up
and hold the barbell in front of your neck, just above your
shoulders. Push explosively the barbell straight forward until your
elbows come close to locking and come back as quickly. Be careful
not to jerk your back! Aim at 25 pushes in 20 seconds6. Squat
jumps: in a squat position, jump straight up as high as you can.
Upon landing, lower back into a squat position in one smooth
motion, and immediately jump up again7. 2Kg Dumbbells uppercuts8.
Continuous somersaults. This may appear bizarre, but it is actually
a very useful tool to simulate the loss of balance as a consequence
of a heavy blow. Not that one wants to experience it in a match
situation, but in case9. Short 10-metre sprintsNote the alternation
between upper/lower-body exercises.In a 12-station circuit (15 sec
x exercise) you may add:1. 5Kg Medicine ball Slams2. High-knee
running on the spot3. Repeat the 2Kg dumbbells (straight punches)
at the very endCheck your pulse immediately at the end of the
circuit and after one minute. During the interval, try not to stay
still (tempting as it is) but engage in an active recovery: walk
slowly moving your arms in a circular rotation and/or do some
stretching.Note that switching from one exercise to another is a
very relevant part of your training, so that too must be done as
fast as possible.Before outlining a full template for a training
session, a quick word about outdoor training in this phase: now the
sprints should not be over 100m and, as ever, the focus is on the
recovery at 120/140 pulse/min. It is more important to work on the
recovery than the actual sprints: to restart a sprint at the wrong
heart rate equals to not allowing the heart to work at its best
capacity. This causes a thickening of the cardiac walls, with a
direct impact on the elasticity and, consequently, the
performance.A template session on sprints may be the following:1.
10 min stretching2. 10 min warm-up3. 10 min run at slow pace
alternating short (10/15 sec) but not too intense bursts of pace at
will between min 5-84. 1 min stretching5. 10x100m sprints at 90/95%
of your ultimate speed or heart rate, recover between each sprint
until your heart rate is back to 120/140 pulse/min, then start
again. Aim at an average time between 14 and 17 sec/sprint,
depending on age and fitness.6. 5 min at very slow
pace/stretching7. 10x100m sprints at 90/95% of your ultimate speed
or heart rate, recover between each sprint until your heart rate is
back to 120/140 pulse/min, then start again8. 10 min stretching
(Tot around 1hr)If at the end of the first round of 10 sprints your
heart rate is down to 130/140 after one minute, then you can be
proud of yourself: you have an excellent aerobic capacity and you
can move to the next stage below, focusing on recovery times.If the
training schedule is in preparation for a match, in the last 12
days prior to your bout change the sprint distance to 50m (15
consecutive sprints x 2, as in points 5 and 7 above) with a 15sec
recovery between each sprint, so:5. 15x50m sprints at 90/95% of
your ultimate speed or heart rate, recover 15 sec between each
sprint6. 5 min at very slow pace/stretching7. 15x50m sprints at
90/95% of your ultimate speed or heart rate, recover 15 sec between
each sprintIn the last week switch to 30m with a 5sec recovery for
3 consecutive minutes with a 1-minute interval between the series.
Basically, the 30m sprints simulate the demands of the boxing
round: if you fight for three rounds, substitute points 5, 6 and 7
of the above schedule with 3 x 3-min 30m sprints (5sec between each
sprint) + 1 minute recovery. So:1. 10 min stretching2. 10 min
warm-up3. 10 min run at slow pace alternating short (10/15 sec) but
not too intense burst of pace at will between min 5-84. 1 min
stretching5. 3 min x 30m sprints at 100% of your ultimate speed or
heart rate, recover 5 seconds between each sprint.6. 1 min
recovery.7. 3 min x 30m sprints at 100% of your ultimate speed or
heart rate, recover 5 seconds between each sprint.8. 1 min
recovery.9. 3 min x 30m sprints at 100% of your ultimate speed or
heart rate, recover 5 seconds between each sprint.10. 1 min
recovery.11. 5/10 min run at slow pace12. 10 min stretching (Tot
around 1hr 10 minutes)As you can see, the recovery times have fully
replaced the heart rate index. However, even though your aerobic
capacity has been established by the heart rate recovery of the
100m sessions, it is nonetheless useful to keep an eye on it as an
indicator of physical exhaustion, in case you notice that your
heart rate is still too high.As mentioned before, rest your body if
and when required. If you have gone through all phases properly but
at some stage you feel too tired to train, then that is a signal
from your body that some rest is needed. Patience is a very good
virtue in a methodical and committed athlete, whereas
overzealousness is a killer.Finally, the one below is an indicative
template of a training schedule in the gym during the final week
prior to a match for an athlete with excellent aerobic capacity.
Arrange the schedule accordingly, based on your fitness
level:Sunday:1. 45 min run at slow pace (below 140 pulse/min) with
6 variations of pace of about 60/80m each2. 20 min absMonday:1. 20
min warm up2. 20 min mitt work3. 3 x 3-min rounds of sparring4. 2 x
3-min shadow boxing5. 3 x 3-min speed punch bag work (quick
combinations 5 sec work-5 sec recovery)6. 2 x 3-min skipping (Tot
around 90 minutes)Tuesday:1. 20 min warm up2. 3 x 9-station circuit
training 1 min recovery between circuits3. 15 min cool-down and
stretching4. 20 min mitt work5. 20 min abs (Tot around 90
minutes)Wednesday:1. 20 min warm up2. 20 min mitt work3. 3 x 3-min
rounds of sparring4. 2 x 3-min shadow boxing5. 3 x 3-min speed
punch bag work (quick combinations 5 work-5 recovery)6. 2 x 3-min
skipping (Tot around 90 minutes)Thursday:1. 20 min warm up2. 3 x
12-station circuit training 1 min recovery between circuits3. 15
min cool-down and stretching4. 20 min mitt work5. 20 min abs (Tot
around 90 minutes)Friday:1. 20 min warm up2. 15 min mitt work3. 3
min shadow boxing4. 10 min speed punch bag work5. 20 min shadow
boxing (Tot around 70 minutes)Saturday:1. Before the weigh-in, if
you need to relieve the tension, you may skip lightly for 10 min,
but careful not to overdo it.2. After the weigh-in, eat some
breakfast (refer to the Nutrition sub-menu for tips and
suggestions) and have a stroll around if you have the
chance.Pre-match warm up:1. 20 min stretching2. 10 min alternating
light skipping/trunk rotations/circular rotations of your
arms/light shadow boxing/etc3. 5 min quick mitt work, just before
you enter the ring. Do not try new combinations at this stage; go
for the well drilled ones.Final tips:During a fight, remember to
manage your energies accordingly. Particularly if this is your
first experience in the ring, youll soon find out that it is very
difficult to win a match in the first round and it is a lot easier
to lose it, if you empty your tank too quickly. Bear in mind that a
match asks you a lot more than any sparring or training session you
may have done, particularly to your concentration and nerves.
Before a match, it is normal to feel as tense as you may ever have
been; this appears to be true even for seasoned professional
champions, so do not be put down or caught unawares by that. Your
opponent is in your very same situation: a match is a place full of
unknowns for everyone. Also: do not spend too much of your energy
in the pre-match warm-up phase, at the risk of running on fumes
when it matters the most!Good
luck!http://mastersboxingaustralia.net/?page_id=34
