Introduction
The component of fitness
which will be reflected and critiqued is “power” in relation to elite amateur
boxers who all compete in the middleweight category (69-75kg). This element of
fitness will be put into a specific periodised plan for the boxers during a one
year training cycle (macrocycle). Power
can be defined as “explosive power is force applied multiplied by movement
velocity” (Newton, 1994). Power is
interconnected with various components of fitness including strength - “the
ability to exert force under a variety of biomechanical conditions” (Carroll,
2001). The strength associated with boxing and power is known as “Relative
Strength” which can be described as “the ability to work against one’s body
weight” (Komi 1993). Another element of fitness which power is related to is
speed which can be described as “the rate of distance travelled measured either
at an instant or over a duration, and or the rate of muscular contraction (Moffroid
& Kusiak 1975).”
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Needs Analysis
The sport of boxing is a
contact sport with two people contesting in the ring where athletes use head-guards
and gloves (Jako 2002). For men, it is three rounds of three minutes and for
women, four rounds of two minutes. Between each round is a minutes rest. The
scoring system is determined by how many successful punches to the opponent’s
head or on the torso (above the belt).
The rounds can vary
regarding due to the fighters’ boxing styles and are usually of a high
intensity. Amateur boxers can fight every 2-3 weeks depending on the level of
the athlete and they would use the PCr System and Anaerobic Glycolysis heavily
with moderate demand for aerobic metabolism (Capello 2011). There is an increase
in heart rate and blood lactate over each round. During a fight, boxers’
maximum blood lactate and maximum heart rate can reach values between 8.24
mmol/l and 178 beats/min (Ghosh et al 1995; Gosh 2010). Boxers’ VO2
max levels can vary between 57-64 ml/kg/min depending on the weight class of
the boxer (Khanna & Manna 2006).
Looking at the nutritional requirements of a
boxer, they must be within their own weight class. When they fight they will
usually be at their lightest as they drop weight to make their category. A
range of methods is used to drop weight and attain a very low body-fat
percentage. This sometimes has serious detrimental performance consequences
such as hormonal imbalance and loss of strength (Hall & Lane 2001).
The movements of a boxer
requires triple extension regardless of what form of punch as it requires
movement from the ankles/knees/hips/trunk/scapula and arms. This full body
movement requires compound training movements (Turner 2009). Common injuries
for a boxer include hand/wrist/shoulder/elbow. The head needs to be strengthened
through doing eccentric training of the neck. A boxer stands with hands high,
elbows in, with the feet maintaining a stance where maximum power can be
achieved when carrying out a punching action.
Training recommendations
for an amateur boxer for the development of power include:
- Resistance Training
(Strength Training)
Using bodyweight or free
weight exercises to increase muscular strength and power. This will help increase
the efficiency of the Central Nervous System (CNS) in recruiting more motor
units to produce a more powerful contraction. There are many forms of
resistance training including isotonic, isometric and Time Under Tension (TUT)
to achieve strength/power/hypertrophy goals (Gentil et al 2006).
Boxers performing a
resistance based programme will be working on the power component. This is a
very important aspect of fitness as it links in strength, speed, agility,
coordination and balance. If a boxer can improve his/her power output, it will
have a positive knock-on effect to the other fitness components (Baker &
Newton 2005; Aagaard et al 2002).
- Plyometric Training
Complex training methods
(Ebben & Watts 1998) will be used to help develop explosive power and
encourage Type 2 A fibres to take on characteristics of Type 2 B Fast twitch
fibres. An example of complex training is combining two exercises - one of
which is a strength exercise, the other is a plyometric exercise. Numerous
studies have shown that plyometric training has a positive improvement on upper
and lower body power development especially for boxing (Blakey & Southard
1987; Baker et al 2001 & Lyttle et al 1996).
- Upper and Lower Body
Training Splits (heavy/light days and deload week)
This is to alternate the
days to allow for specific high intensity days followed by active recovery days.
Upper and lower body split days means time can be dedicated specifically to
developing power in certain areas. Other days can include full body movements
such as Olympic lifting.
- Technical Work
This is to further
develop power and injury prevention through improved punching styles. One of
the main areas of focus is the jab as it can be used as an offence or a defence
option (Hickey 1980).
Boxers need to do a lot
of posterior work to balance out the anterior muscular development of their
bodies. This is to prevent injury and have good posture. Work focusing around
the scapula and trunk will be the most important. A better technique will
result in a more accurate punch with a higher maximal velocity.
When training the boxers,
certain variables will have to be taken into account such as their physical
age, training age, actual ability, previous injuries and what time, space and
equipment is available. All the training will be specific (specificity
principle applied) with sensible volume/intensity levels so adaptation can
occur and reversibility will be avoided.
Each boxer’s own training
plan will be devised specifically as everyone will react differently to a
stimulus. Individuality refers to how an athlete reacts “individually” to a
training stimulus. This can be hormonally and/or psychologically.
A boxer will need to cover
many aspects of fitness due to the nature of the game demands including power,
flexibility, aerobic capacity and strength. Reviewing the different forms of periodisation,
a conjugate approach to training is optimum for a boxer as it works on a
component of fitness, but maintains the others during a prescribed training
block.
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Fitness Testing
Before a programme can be
started, fitness testing is done so that strengths and weaknesses can be
identified. It also allows evaluation of the athlete for coaches to prescribe
training interventions. The following tests should be used for power:
Functional Movement
Screen (FMS) is to assess a boxer’s mobility and flexibility. The Push Up test
will show strength endurance which can be defined as “the ability to
effectively maintain muscular functioning under work conditions of long
duration” (Siff, 2004).
The Medicine Ball Throw
and Vertical Jump would be utilised to record power output for upper and lower
bodies respectively.
The FMS is to be used
with caution as it is very subjective. It can only be valid if the same person
assesses the participants or the data is useless (Hoover et al 2008). It is a
reliable fitness test as it can highlight where athletes struggle to produce an
effective movement pattern (Minick et al 2010).
1RM (Repetition Maximum) Maxes
for a range of exercises such as bench press/clean/snatch/overhead squat would
also be incorporated as well as Anthropometric Skin Fold Tests to record body
fat percentages. To be noted, Technical Error of Measure (TEM) has to be
considered and applied when taking measurements.
These fitness tests are
reliable and valid from the following references which all proved that the assessments
cited are of credible worth. (Baumgartner et al 2002; Stockbrugger &
Haennel 2001; Aragon 2000).
Warm-up & Cool-down
A warm up must be done to
facilitate performance and to reduce any chance of injury. Mild warming has
been reported to reduce resistance within a joint by ~20% (Wright & Johns,
1961). It is reported that as “Muscle temperature increases so too does nerve
conductivity” (Karvonen, 1992). This is especially important for a boxer as
they want to have quick reactions to avoid a blow
and to be able to quickly make a punch. A warm up should get the athlete ready
for the main task and replicate what he/she is going to do. Its optimal
duration is 10 – 20 minutes (Bishop, 2003)
A cardiovascular warm up
could include a low intensity jog over a period of 5-10 minutes, gradually
increasing the intensity and speed. Skipping can be another alternative. In
relation to mobility exercises, no static stretching should be done before a
session. It must be completed after otherwise this will dampen the stretch
reflex. If this is compromised, then speed, strength, power and agility are all
affected. Reduced Power output may be due to not
being able to fully recruit the muscle (Behm et al 2001) fatigue (Smith 1994).
The last part of the warm
up should be skill specific and replicate the game demands. This will include
some sparring for the boxers. This can reduce muscle stiffness post competition
known as Delayed Onset Muscle Soreness (DOMS). It allows the CNS to recover and
relax (Smith and Reilly 2004). Static stretching should be done after training.
Regular stretching resets stretch-reflex to a higher level causing muscles to
relax further into a stretch (Wolpaw and Carp, 1990) which will lead to an
increase in flexibility.
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Periodisation &
Tapering
A periodised power
programme will be incorporated because it will yield better results and
performance gains as the training is systematically planned in accordance to
set goals (Rhea & Alderman 2004). By planning a training cycle this will
eliminate any chance of an athlete reaching the state of been over trained (Fry
et al 1992). There are 3 groups of Periodisation
Methods: Sequential Method, Concurrent and
Conjugate Sequence Systems.
Conjugate is the most
advanced method of periodisation (Verkhoshansky 2006). It is based upon the
premise that the elite athlete is unable to optimally adapt and recover from
large numbers of stimuli (abilities) at the same time. Elite athletes need to
concentrate on loading a particular ability. However, this method will lead to
decreases in other underdeveloped necessary abilities. The solution is to
develop one ability while maintaining all others with minimal volume. Hence why
a conjugate style is used to work on specific components of fitness during set
blocks of training whilst maintaining other physiological adaptations (Plisk
& Stone 2003).
A power training session
will be based around using exercises that are compound movements working in the
range of speed, strength development and explosive power. These exercises will
have a small volume but be of a high intensity nature, either using heavy loads
or short rest periods. To develop power, a periodised approach needs to be
taken as it incorporates strength training heavily. Strength training, being
predominately neural, requires a periodised approach as the CNS will fatigue
very quickly and motor units will not fire correctly (Fleck 1999).
The microcycle for a week
will include heavy, moderate and light days so the boxer doesn’t show any signs
of overtraining (Bradley-Popovich 2001). A mesocycle can be defined as a number
of continuous weeks where the training program emphasis is on the same type of
physical adaptations (Willoughby 1993). E.g. Strength and Power Phase - three
weeks of training with a deload week which would vary in intensities to allow for
CNS to adapt or to recover.
A macrocycle refers to an
annual plan that works towards peaking for the competition of the year (Plisk
& Stone 2003). There are three phases in the macrocycle: preparation,
competition, and transition. The overall yearly plan will be based around
competitions, training and tapering for these events. Tapering is defined by
Mujika as “a progressive non-linear reduction in the training load during a
variable period of time, in an attempt to reduce the physical and psychological
stress of daily training and optimise sports performance” (Mujika 2000).
Munijka summarises that a
taper will minimise fatigue and improve fitness, maintain training intensity, reduce
training volume by 41-60%, maintain training frequency at >80%, individualise
taper duration between 4 and 28 days, use progressive tapering designs, and expect
performance improvements of around + 3% (Muijka
and Padilla 2003).
If volume load is not
quantified for the subject, then any potential power improvement made may be
due to another factor. More importantly, we don’t want to burn an athlete out
or lead to overtraining/overreaching unintentionally. The external stress (the
weight x sets x reps) will be recorded to gauge when an athlete feels good or
fatigued. The physiological stress (internal load) will be quantified for participants
using the modified resistance training Rate of Perceived Exertion (RPE) method
(Genner & Weston 2014). This method is RPE x Duration of work (Foster et al
2001), duration for work only (Genner & Weston 2014). Boxers will be
subjected to using the centimax scale (Borg et al 2013).
For these boxers a number
of RPEs will be taken. These include -
-
Standard RPE for total fatigue
-
Technical RPE for how good they rated their
movements
-
Upper Body RPE for upper body fatigue
-
Lower Body RPE for lower body fatigue
A yearly training cycle
would look like this -
-
Base Phase 4 weeks (strength/hypertrophy phase)
-
General Pre-Comp Phase 4 weeks (Strength/Power
phase)
-
Specific Pre-Comp Phase 4 weeks (Power phase,
reduced volume intensity is highest)
-
Competition Phase of 36 weeks (maintenance of
adaptions working more on skills)
-
Active Recovery 4 weeks (reduced intensity and
volume to allow for full recovery)
(Baechle et al 2008, Bompa
et al 2005 and Fleak et al 2014)
Recovery & Injury
Prevention
Ice baths are used to
flush out lactic acid and get fresh blood into the muscles to aid in the
healing process. This is very important as they want to get rid of any bruising
from a previous fight. The cold temperature constricts the blood vessels
flushing the waste by-products away and speeds up the healing process (Higgins
et al 2011). Recovery drinks with the necessary nutritional requirements, aid
their training demands. These can include carbohydrate and protein shakes.
Sports massages are used post training to help speed up recovery as deep tissue
massage can be used to remove any tightness and increase range of movement
around a joint.
Boxers may want to watch
their diet closely as they are in a weight class sport. Creatine loading could
be an option to increase ATP stores during the power/strength phase. This will
allow higher intensity work be done. However, it should be noted, that some
people may be non-responders to using creatine and have no performance gain (Syrotuik
& Bell 2004).
The last thing that
coaches must not do, is to over train the boxers and cause a decrease in health
and performance. This being in the period of overreaching which can be used as
an intentional phase of training to encourage the super compensation (Kreider
et al., 1998) model to occur.
Summary
By reviewing all of the
literature, it can be concluded that power is an important part of a boxer’s
training regime as it influences many other components of fitness. The research
shown throughout this essay proves that by doing complex training which
incorporates resistance and plyometric training, power will increase.
Performing exercises that will increase power is important, however, doing them
in similar planes of movement to an actual fight, is sports specific and will
yield the greatest carryover. If all of the above is followed, the boxer’s
performance will improve in a steady, planned manner with adequate recovery
periods to allow for rest and regeneration for any training session or fight.
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Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
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