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Principles of training
Individual response – Athletes respond differently to the same training, heredity, diet, sleep and other personal and environmental factors influence the athlete’s ability and attitudes toward training
Adaptation – subtle changes take place in the body as it adapts to the added demands imposed by training. Cardiovascular improvements, gains in muscular strength and endurance, etc.
Overload – training must place a demand or overload on the body’s system for improvements to occur. As the body adapts to increased load, more load must added
Progression – to experience the adaptions simulated by the overload principle, training must be progressive. If training load is increased too quickly the body cannot adapt and will break down. Careful control of the training loads will ensure a steady rate id success and will avoid the dangers of overtraining
Specificity – anaerobic sport (boxing) must concentrate on anaerobic fitness. Focus on short duration training. Time spent on long distance runs are unlikely to enhance performance
Variation – programs must include variety to keep athletes interested and to avoid boredom. The concept of work/rest, hard/easy are the basis of the variation principle.
Warm up/cool down – every workout must include time to warm up and cool-down. The warm-up will reduce injury risk. The cool-down helps the body remove waist products generated during training and returns the body to the normal condition.
Long-term training – athletes experience long-term effects by regularly and progressively overloading their body systems. Coaches must be patient and must monitor the progress of their athletes. Avoid pushing too hard, too fast, too soon. Research proves champion athletes train eight to ten years before peaking.
Reversibility – adaptation stimulated by training is reversible. When the athletes stop training, they gradually lose their physiological qualities that sustain their sports performance. Coaches must design training programs that maintain fitness gained throughout the year, especially in the off-season.
Moderation – Long-term success is gained through moderation in all things, including training. Keep training in prospective. Give the athletes the chance to meet family commitments, to fulfill school assignments and to make time for social relationships. Nothing will turn an athlete away from a sport more quickly than the overemphasis on physical conditioning.
General preparation
Coach has to prepare the boxer for the longer period bouts. The boxer should achieve the fitness level which will enable him to box over the longer distance competition and to carry out his techniques and tactics throughout the 12-round bout.
The coach should concentrate on higher intensity of training to include endurance, strength training and mental training. That means more interval training and more repetitions.
The coach should have a good knowledge and understanding of training workload for boxer and adjust the training schedule and load accordingly.
Interval training
It is advisable that the boxer does three intense interval runs per week to be mixed with hill or mileage runs on alternate days.
Although most interval training is done on the track, it is suggested that grass running and hill work be included. In some of the workouts a stopwatch is required, but in many segments a watch is not necessary.
Intervals are a series of runs in which the distances and speed rates are predetermined at a pace generally faster than the athletes normal distance work. Each of the speed runs are alternated with measured periods of easy jogging or walking. The proper use of interval work will unquestionably increase the athlete’s cardiovascular development and stamina.
The intervals or stop-start technique will allow the athlete to go further and faster than on a steady road work session. The athlete’s running session should be developed to include distance runs, pace work and speed work, which varies from 50 yards (?45 meters) up to 5 miles (8 km). Each session will be planned as to the distance (number of total miles the athlete must complete); recovery time and type (jogging or walking); recovery distance and regulation of pulse levels; the number of intervals performed and the rate of the intensity. (The running efforts in the sprint segments, for example, should increase the athlete’s heart rate up to at least 180 beats per minute. The heart is then allowed 90 seconds to return to the minimal level of 120-125 beats per minute.) If the athlete is fit and the recovery time required is more that 90 seconds, that means the effort of the individual was too great or the distance too long. Sometimes fit athletes do not require the full 90 seconds recovery. In these cases, the athlete should start running as soon as his pulse rate has reached the minimal 120-125 rate.
These workouts will increase the athlete’s ability to compete with oxygen debt, push his body in a state of fatigue and increases the ability to set a fast ring pace because of his knowledge of his measured endurance.
The general interval distances are 50, 100, 200 and 400 meters. It is important that all intervals be done at the same pace. This means the athlete must control the early intervals so that even though the last few intervals will be difficult, the maintenance of an even pace will allow for completion of every workout.
Understanding interval training
1. After using a preparation period of aerobic long distance training runs to condition the athlete to a point where his physical strength had reached a level which will allow him to handle interval work, a coach can begin use a well planned anaerobic running program, which will develop the athlete’s strength to a competitive level.
2. The general premise is to place the body under substantial amounts of physical stress by using a series of shorter runs with the distances and times (rate of speed) predetermined by the coach.
3. As the athlete’s stamina and strength levels increase, the program is adjusted to keep this stress in tune to the athlete’s physical gains. This training continues until the body fitness rises well above the competitive level.
4. These types of stress workouts can be programmed into gym training by using such equipment as heavybags, skipping ropes, medicine balls, etc. The same theory applies as used in the running program. Periods of rapid fire stress in short regiments will build cardiovascular and muscles strength.
Advantages of interval training
1. More work can be achieved in a shorter period of time.2. Programs can be designed to fit each athlete’s individual needs and stress levels.3. The Program develops both the cardiovascular system and muscle strength4. The coach has full visual and physical control of every workout and can make adjustments as required.
Interval training involves:
1. The distance covered or the training segment2. The speed or time of each3. The number of repetitions4. The duration of the recovery
Things to remember
1. Each athlete is physically different. What is good for one may not be good for another.2. Each athlete’s schedule should be developed around his individual abilities3. Try to keep the workout smooth and comfortable. Remember, the athlete is training, not racing4. The goal is to increase the athlete’s fitness without losing interest in the workout. Keep the fun in this program5. Keep the level of the workout at the pace or slightly quicker than the endurance lever required to complete the competition time.6. During the workout, the athlete should:a. Keep energy level highb. Maintain high interest levelc. Avoided overdoing the workout, getting injured or becoming nauseousd. Set reachable goals and maintain those levels when they have been reached7. The result of proper interval training will not only be physical, but with fitness will come a good competitive attitude and confidence.8. The mental toughness developed cannot be equalled. The combination of the toughness, combined with the athlete’s skills, will produce champions.
Strength and conditioning
Full body strength and conditioning work is vital for the modern boxer – this includes training all aspects and areas such as; lower body strength and power important for improving punch power and supporting stronger legs for running; upper body to add robustness to the boxer to absorb shots, improve inside work. In terms of putting muscle on, it is a very hard process and therefore the historical thinking that you ‘get big’ by doing weights is flawed; keeping the reps low (below 6 reps) on heavy strength work will help to reinforce this. For core strength it’s not just about crunches – the core muscles need added weight to become stronger…just as any muscles do.
Conditioning and work rate are huge in the new style boxing especially WSB (WORLD SERIES BOXING ) and APB ( AIBA PRO BOXING ); improve this by doing different circuits that involve the boxer having to repeat high intensity efforts, not just with bodyweight but with decent weighted movements.
Finding ways to try and prevent injuries is key – a boxer can only use his talent if he is fit and healthy.
Overall strength and conditioning is aimed at creating an all round more complete athlete that the coaches can develop into a better boxer.
