Boxing

Boxing

1. Basic Training Principles

   • Strength
     • Body weight training
       • Progressive Overload
         • More reps, Slower/faster eccentric movement
       • Training methods
         • Push-ups
         • Sit-ups
         • Squat
   • Cardio/Endurance
     • Interval training
       • Training Methods
         • Jump Rope
         • Jogging
         • Punching bag
         • Sparring
       • Progression
         • Push limits
       • Longer intervals train aerobic paths, while shorter involve anaerobic

2. Intrinsic & extrinsic

   • Extrinsic
     • Enviornment
       • Positive Crowd
       • Good weather, accommodating athlete
       • Arena size
   • Intrinsic
     • Goals
       • Becoming champion of weight class
       • Undefeated
       • Defeating opponent
     • Boxers will use experience from training (sparring) and other fights in order to learn and becoming better

3. Fair Training

   • Equipment
     • Hand wraps
     • Boxing footwear
   • Nutrition
     • Caffeine
       • Legal stimulant
     • A common diet for a boxer includes
       • White meat
         • Easier to digest
       • Proteins
         • Good amounts to help muscle
       • Fruits and vegetables
         • Vitamins
       • Liquids, lots of water
         • Recommended one gallon a day for boxers
       • Healthy fats
         • Fats are fine since training is very intense most if not all will be burnt and used for energy
   • Mental
     • Good relaxation training can help a boxer control their heart rate
       • Medetation
       • Yoga

4. Body Conditions

   • Energy Systems
     • Anaerobic
       • Boxers use anaerobic more than aerobic because they have to be able to have short bursts of intense fighting throughout the match
     • Aerobic
       • Although Anaerobic is more used, Aerobic is also very important for a boxer because a good boxer will be able to go on for long periods of time during a fight
       • Good because it increases working capacity of heart
     • Boxing is estimated to be around 70-80% anearobic and 20-30% aerobic
     • 3:1
       • 3 Min work, 1 rest
   • Respiratory
     • Need to be able to sustain power at high percentage of vo2 max
       • Often above lactate threshold
         • High levels of blood lactate could lead to premature fatigue
           • Boxers must be able to sustain power throughout the entire fight, this is why training is important
     • Boxers have vo2 max values ranging from
       • 57/ml/kg/min
       • 64/ml/kg/min
   • Cardiovascular
     • heart rate is very important for boxers
     • A good BPM for a fighter is 60

5. Important Boxing facts

   • Average length of a boxing match is 5.9 rounds, each being 3 minutes in length
     • 17.7 minute/match average
   • Is the sport in which two people throw punches at each other with the goal of winning the fight