Training an accented strike for even highly qualified boxers is a very complex and labor-intensive process that requires athletes to perform large volumes of monotonous and monotonous workload. Therefore, in order to make the training process of athletes more diverse, when improving the technique of their favorite strikes, it is necessary to use various exercises that combine the principle of dynamic correspondence, which contribute to the simultaneous development of both the technique of accentuated strikes and the muscle groups involved in the striking movement.
For this purpose, exercises with a barbell and a wall pad were used in the training of boxers.
For 30 days, the athletes trained according to the following scheme:
1.Three times a week (Monday, Wednesday and Friday)
after a 15-minute warm-up, exercises were performed with a wall pillow, on which “crown” blows were applied for 10 rounds. The pace of the strikes is 3 seconds, one strike. In total, 500-600 blows were delivered during the training (50-60 blows for 1 round). The blows were performed with the installation as strong as possible. The rest between rounds lasted 1 minute.
2. Tuesday, Thursday and Saturday
A training session was carried out with a barbell, which included the following exercises:
A) half squats (spread) with a barbell on the shoulders, the weight of the barbell is 70% of the athlete’s own weight. Half-squats, followed by straightening the legs and stepping onto the toes, were asked to be performed by athletes in series (5 series), 20 repetitions each. The rest between series was 1-2 minutes.
B) turns of the torso with a bar on the shoulders were performed in series (5 series), 20 repetitions in each series. The weight of the barbell was in the range of 15-20 kg. depending on the weight category of the athlete (a 15 kg bar was used by athletes up to 71 kg, and over 71 kg - a bar weighing 20 kg). Rest between series 1-2 minutes.
C) bench press was performed in 5 series. In each series there was a maximum number of lifts (to failure"). After warming up with light weights, the athletes performed: 1st series with 70% of the maximum weight of the barbell lifted by the boxer; 2nd series - from 75%; 3rd series - from 80%; 4th series - with 85% and 5th series - with 90% weight. Rest between series 1-2 minutes.
The duration of the workout with a barbell lasted 60-80 minutes, while the heart rate was in the range of 140-160 beats/min. The rest between series was filled with relaxation exercises or simulating blows.
After completing the training program described above, all boxers exhibited poor range of motion in both striking and defensive movements. In addition, almost all boxers, in their subjective assessments, note that striking movements after training with a barbell began to be performed with great power, and the speed of movements decreased significantly. At the same time, the experiment participants testify that their striking movements have become more united and coordinated. However, many boxers remained dissatisfied due to the acquisition of new sensations after using barbell exercises in their training. Therefore, before exercising with a barbell, it is necessary to explain to participants in the experiment that these sensations are temporary and will stop 15-18 days after completing the weight training program.
Our studies have established that subjective sensations of reaction speed, ease of movement and speed of striking reappear 18-20 days after stopping exercises with a barbell. It has been experimentally proven that on day 21 all study participants experienced a significant increase in all special speed-power indicators of impacts. In this regard, the use of exercises with a barbell in the educational and training process of boxers must be stopped 18-20 days before the start of the competition, and during this period it is advisable to pay more attention to improving the technical and tactical skills and special endurance of athletes.
Taking into account the above, a scientifically based methodology is proposed for the formation of a rational technique of striking movements in a boxer, with the simultaneous development of their speed and strength qualities at various stages of preparation.
Increasing the efficiency of striking movements is achieved through exercises with weights, which have been tested in practice with both youth boxers and adult athletes. In addition, we have developed a system for using weights (Table 1) for athletes of various weight categories and ages.
Having analyzed more than 50 stages of pre-competition training for category I athletes and candidates for master of sports, we have developed the optimal option for organizing training for boxers.
A pre-competition preparation stage lasting 4 weeks was considered. The total volume of work was 1100 minutes, average intensity 70%.
The entire volume of load for the stage was distributed among 5 groups of exercises as follows: general development exercises (GDE) amounted to 419 minutes (38% of the total volume), special preparatory exercises (SPE) - 256 minutes (24%), exercises on apparatus (apparatuses) - 192 min (17%), exercises to improve technical and tactical skills with a partner (STTM) - 193 min (17%) and freestyle fighting and sparring (AF) - 40 min (4%).
These values and load ratios are typical for the pre-competition stage of training for 1st category boxers and candidates for master of sports who successfully perform in competitions. The largest volume is made up of general physical training, and the smallest is freestyle fighting and sparring, as the most intense exercises.
However, the listed data is not enough for a complete understanding of the training structure. Therefore, below are data on the distribution of training means and loads across weekly cycles of the pre-competition stage (Table 1).
The table shows that the total volume of load, maximum in the 1st week (374 min), decreases from week to week. This load distribution is optimal when the total volume of work per stage is large. The intensity of the load changes differently by week: from minimum (64%) in the 1st week to maximum (79%) in the last. In the 2nd and 3rd weeks the intensity of the load is approximately the same. This is explained by the negative relationship between weekly volumes and intensity of exercise: the greater the weekly volume of exercise, the lower its intensity, and vice versa (however, this only applies to fairly significant volumes).
This distribution of the load over the weeks involves a gradual decrease in the volume of the load while simultaneously increasing its intensity as it approaches the competition, which helps boxers better tolerate the load and increases their level of preparedness.
The volume and intensity of partial loads are distributed differently over the weeks. The volumes of general physical training and total load decrease from week to week, and their intensity increases. Other partial loads are distributed more complexly, however, here too some patterns can be noticed. For example, the volume of loads in the last week was not increased to the maximum level in any exercise group, while the intensity was at or near maximum. Thus, the last week before the competition was a fasting week, which allowed athletes to recover from high loads in the previous weeks and contributed to maintaining the achieved level of fitness and fine-tuning of specialized qualities.
Another characteristic feature of this stage of preparation is that large partial volumes of loads are not performed for two weeks in a row: their “peaks” occur in different weeks, as a result of which different functional systems are “loaded” at different time intervals. This allows athletes to perform a large amount of work and at the same time not overwork.
In addition, the loads are structured in such a way that in no one week are maximum volumes applied in all groups of exercises. For example, in the 1st week, with the maximum volumes of SPT (93 min) and STTM (64 min), the minimum volume of load in apparatus exercises was performed and freestyle bonds and sparring were completely absent. In the 2nd week, the volumes of SPT and STTM sharply decrease, but the volume of exercises on apparatus and especially freestyle fighting and sparring increases noticeably. 2 sparring sessions were held, a freestyle fight was carried out, and a large amount of work was done on equipment with a fairly high intensity. Therefore, this week should be considered the most intense, or, as is now commonly called, the shock week. In the next (3rd) week, the volume of exercises on apparatus, as well as freestyle fighting and sparring, is noticeably reduced and at the same time the volume of STTM, which barks to boxers, is increased an opportunity for boxers to take a break from the intense workload of the previous week and at the same time work on CTTM at a relatively low intensity.
So that readers can specifically imagine the content of the training and the magnitude of the loads, we present their main characteristics in the training sessions of the 1st and last weeks of the pre-competition stage, which differ most in terms of load indicators (Table 2).
The table shows only the main part of the training sessions without warm-up and final gymnastics. Warm-up in training usually takes from 12 to 18 minutes, and final gymnastics - from 5 to 15 minutes.
Weekly microcycles were structured in such a way that 5 days were devoted to training, and 2 days (Thursday and Sunday) to rest. Since the training was carried out once a day, many of them were mixed, that is, physical exercises of different directions were performed in one lesson. However, as a rule, in the next training session the partial volumes of these exercises were reduced due to an increase in the volumes of other exercises. Approximately the same applies to the intensity of partial loads. Training sessions in weekly microcycles were structured in such a way that the volume and intensity of total loads varied significantly from day to day along with changes in partial loads, which provided the necessary variability in training sessions and contributed to the restoration of the athlete’s body.
After the completion of the training stage, control competitions were held, in which the boxers performed quite successfully, which confirms the effectiveness of the proposed training option. This is also evidenced by testing data.
After completing the planned loads, a significant increase in general physical and special performance was revealed (the first was determined by the PWC 170 test, the second by the number of blows delivered to the impact platform for 10 s and 1 min). In addition, the subjects improved sensorimotor indicators (simple, complex and anticipatory reactions and sense of time), which is associated with an increase in the level of their mental qualities and fitness.
The dynamics of the current (daily) condition of boxers was assessed using the “FSAN” self-assessment method, developed by specialists of the GDR (see article by N. Khudadov and Yu. Nikiforov in the yearbook “Boxing”, 1977).
The data obtained indicate a variable change in the condition of boxers in connection with the implementation of various levels of loads. For example, the condition of the boxers noticeably worsened by the end of the 2nd week, which is obviously caused by the very strenuous loads performed this week. This state is the result of the immediate and cumulative effects of training and is a necessary condition for increasing training. Subjective deterioration of the condition should not be feared, of course, if it is not too deep and does not drag on for a long time (up to the competition). At the next stage of training, the athletes’ condition gradually improved and reached its maximum level by the day of the competition, which allowed the boxers to successfully perform in the ring.
Of course, each trainer, using experimental data in his practice, has the right to modernize the training methodology described here. However, significant deviations from it, as studies have shown, reduce the degree of success of athletes in competitions. Boxers most often performed poorly at overintensified training loads at the stage as a whole and in individual weeks. To test this, an experiment was conducted during which athletes trained according to the training option described above, with the only difference being that the intensity of the load in each week and at the stage as a whole was increased by 5%.
Already after the 1st week of training, many boxers began to complain about a decrease and even a lack of desire to train, and some of them began to skip training sessions. As a result, the athletes were unable to withstand the planned loads until the end of the stage. And yet, despite the decrease in load intensity, it was 2% higher than in the first training option. As a result, the boxers, who performed approximately the same volume, but with increased intensity, approached the competition tired and were unable to perform well.
The results of the experiment suggest that load intensity is an important factor in managing the training process. Increasing the intensity by only 2% led to overworking of the athletes. This means that when planning training (and especially at the pre-competition stage), it is necessary to especially carefully regulate the intensity of the load.
Notes
1. Special preparatory exercises include simulation exercises with and without weights, jumping rope, shadow boxing, and boxing.G. Makeev, master of sports of the USSR, Yu. Nikiforov, A. Chernyak, candidates of pedagogical sciences.
Boxing. Yearbook. 1979
Good day! This time we will look at the topic of how boxers train. Each sport has its own exceptional features. The tactics and rules of fights dictate their own conditions for how the fight should take place. As you know, training includes two basic components - tactical training (working out strikes, sparring, special exercises for endurance, coordination, etc.) and physical training of the fighter. For example, tactical training in classical boxing and Thai boxing will differ to some extent, even though these two sports relate to striking.
Before enrolling in a section with a trainer, you can start with boxing training at home. Or you can do extra exercise at home if you don’t have enough exercise in the gym. The main difference between such classes is the absence of a coach or experienced mentor (unless you find one for yourself, of course). Otherwise, the preparation at home includes the same exercises that are performed in training with a mentor. The only inconvenience is the lack of pair work, sparring and a person to point out mistakes. A full-length mirror can be your best helper. If you know how to kick correctly (left straight simultaneously with a short step of the left leg, right straight with raising the right heel), then you can visually observe yourself through the mirror.
Workouts at home
The boxing training program at home may differ only in that there are no tasks with a sparring partner (paw work, sparring), and some exercises may be limited by insufficient space in the room.
When training at home, you can use without any restrictions:
- A fight with a shadow;
- Jump rope;
- Practicing punches in front of a mirror with/without dumbbells;
- GPP (General physical training) – push-ups, abs, parallel bars, push-ups from behind the back, squats, bridge exercises, plank, horizontal bar.
- Practicing punches on the bag, pear, makiwara.
How long do boxers train? An extremely important question, especially for beginners. Very often, in the first weeks, amateurs overload themselves in training, which later only has the opposite effect. Flaws in the gym also have little effectiveness. This also slows down athletic growth. On average, training lasts about 1.5-2 hours three times a week. Much depends on the intensity of the program and the preparedness of the athlete. In any case, everyone determines for themselves how much they need to train. If during exercise you feel nausea, dizziness and lack of air, you should stop and reduce speed. If after training in the next days you feel body aches and fatigue, this is a sure sign of overload, so you should review and lighten the training program, reconsider your diet and rest regimen.
How often do professional boxers train? In most cases, professionals practice twice a day. The main difference in how professional boxers train is a purely individual program developed together with a personal trainer. In such training, work is done on improving strengths, such as punching power (puncher) or just the left hook, and working on weaknesses, such as low endurance or low reaction time.
For example, Mike Tyson preferred, so to speak, “fractional” classes. In the morning he would jog three miles, at lunchtime he would spar for ten rounds, then, after about four hours, he would work on a bag, a punching bag, and then sit on an exercise bike.
Mike also used a rather interesting method - hitting the numbers written on the bag. The coach announced several numbers in different orders, and Tyson had to strike. The quality directly depended on the speed of execution. Also separately, Tyson conducted strength training on machines, uneven bars and with a barbell.
Different approaches to training
How do Cuban boxers train? I think it’s worth raising this topic, since there are enough professionals from this school in the sports arena who have shown really beautiful boxing.
It may be interesting that in the early stages of the development of boxing in Cuba, a considerable foundation was laid by Soviet coaches, for example, the basics of protection from blows. It is worth taking into account the physical fitness of the Cubans and their endurance (very often boxing was practiced by sugar plantation workers; exhausted by the sun and physical labor, they still went to training).
The main feature by which you can recognize any Cuban boxer is the bolo strike. The fact is that, as already mentioned, many athletes earned their living by working on cane plantations. The main tool of labor was the bolo machete. To cut down the plant it was necessary to use the knife in a circular motion from below. It was thanks to this “professional deformation” that the bolo strike was successfully adapted to boxing.
How amateur boxers train. Boxing classes among amateurs are less intense. Amateurs train three or even twice a week for an average of 1.5-2 hours. Professional sports imply a strict daily routine with proper nutrition and complete abandonment of bad habits. Competitive bouts among amateurs last three rounds of three minutes. The winner is determined by the most successful blows to the head and body.
Boxing training for girls is carried out mainly in the same way as for men. When sparring, it is important to wear chest protection. Without it, many trainers do not allow girls to participate in classes. It is also likely that the girl will be asked to put her hair in a ponytail or bun so that it does not interfere with the lesson and does not get into her eyes. Otherwise, it is important to have an independent desire to train. The main advantage for both girls and boys is an increase in volitional resources, self-confidence and the ability to stand up for themselves.
Anyone can practice boxing. The main thing is to correctly distribute the load and pay attention to contraindications (for example, severe concussions the day before, injuries to the hands, arms, etc.).
Boxing and gym. Reaction, endurance and accuracy
How to combine boxing training and the gym, because one of the conditions for victory is the absence of strength in the body, i.e. muscle elasticity. Krepatura leads to a decrease in the speed and flexibility of the body. But on the other hand, the athlete must have strong legs to withstand all rounds and take the blow, strong shoulders, triceps and forearms for the most effective blow. It is unlikely that you will be able to achieve the level of a powerlifter or bodybuilder, and in principle this is not necessary. A boxer's muscles are designed for anaerobic and explosive loads, while a powerlifter's muscles are designed for short-term, but extreme loads. To achieve strength, not definition, you need to work with free weights (everything that does not belong to exercise machines).
The main exercises with iron for boxers are deadlifts, squats with a barbell, bench press, standing vertical press, parallel bars and a weighted horizontal bar. To “break” the soreness, trainers recommend regularly going for a massage and steaming in a sauna to remove lactic acid from the muscles.
It is also better to perform strength exercises in extension rather than flexion in order to maintain dynamic abilities (in other words, striking technique). If you are not a fan of dietary supplements, then you should spend no more than 60 minutes working with free weights. This time period is ideal for the production of testosterone, then only processing occurs.
Compatibility with hardware can be easily seen in Mike Tyson. This man had an ideal level of both striking technique and physical fitness. To effectively defend yourself, as well as carry out counterattacks, physical strength and blows will not be enough. A special place is occupied by the speed of reaction.
How boxers train reactions. The best way to develop this reflex is through sparring practice. It is not necessary to spar 100%. Slopes, dives and blocks are great for defense. To perform them, you need to actively engage your legs, body, and at the same time constantly keep your arms in a fighting stance.
If you have particularly big problems with reaction, it would be great to use throwing a tennis ball at the wall. You just need to throw the ball at the wall and catch it with the same hand. Afterwards it is better to change hands.
To practice slopes, hang a small ball on the ceiling. Everything is very simple, you just need to loosen it and, holding your hands in a stance, hone the skill of your deviations.
Another way. Very simple but effective. Your opponent takes five balls and tries to hit you right in the face. Your job is to evade.
It’s not just for girls in physical education classes. If you want to increase your endurance, pay attention to the jump rope. In addition, this exercise is great for warming up the body. In a sense, the jump rope replicates the movements and uses the same leg muscles as in the ring.
How to train a boxer on a bag. If the mass of the pear is 50 kg or more, then it is suitable for practicing punching force in conjunction with practicing combinations. It is important to place your feet correctly and place your kick correctly. You can also perform speed punches, but light bags (from 5 to 30 kg) are more suitable for this.
A pear on a special platform is called pneumatic. Due to a small impact, it bounces off the platform and thus is very difficult to hit. Necessary for practicing the accuracy of the strike. You can hit it from different angles. To begin with, I hit it after three bounces, after a while you can increase the speed.
Conducting a boxing workout allows you to stay in good shape and has a beneficial effect on your health, if you do not overload the body. Remember the main stages of training and carefully monitor your condition! Good luck!
Cyclic training represents interval training aimed at improving special endurance boxers. For highly qualified athletes, it is carried out for 45 minutes and includes exercises and rest intervals between them (Table 1).
Table 1
Cyclic trainingboxers
|
Name of exercises |
Working hours |
Time relax |
|
|
Running in place |
|||
|
Bouncing on your toes |
|||
|
Rope jumping |
|||
|
Jumping rope |
|||
|
Squats |
|||
|
Medicine ball throws |
|||
|
Bag training |
|||
|
Training in the ring |
|||
|
Step test |
|||
|
Strikes (shadow boxing) |
|||
|
Half squats |
|||
|
Running in circles |
|||
So, in the original version of this training, the net time spent on performing the exercises is 32 minutes, of which 9 minutes the boxers move around the ring (exercise “Training in the Ring”). The work is carried out in a mixed, aerobic-anaerobic mode - heart rate is 150-180 beats per minute (V. A. Sorvanov, 1978).
Lactic acid level after cyclic training is 4.7 ± 1.58 mmol/l, which indicates a slight strain on the mechanisms of anaerobic energy supply to the activity of boxers. And intense competitive activity helps to increase the content of lactic acid in the blood of boxers to 12-15 mM/l (E. A. Matveeva, I. V. Tsirgiladze, 1984).
When using this training methodology, we made adjustments that corresponded to the purpose of the study and took into account age characteristics young boxers(table 2).
table 2
Cyclic trainingyoung boxers
|
Name of exercises |
Working hours |
Time relax |
|
|
Running in place |
|||
|
Bouncing on your toes |
|||
|
Rope jumping |
|||
|
Jumping rope |
|||
|
Squats |
|||
|
Medicine ball throws |
|||
|
Bag training |
|||
|
Training in the ring |
|||
|
Step test |
|||
|
Speed training on a bag |
|||
|
Strikes (shadow boxing) |
|||
|
Half squats |
|||
|
Running in circles |
|||
|
Running in place with knees high |
|||
Literature
- Matveev L.P. Theory and methodology of physical culture. Textbook for the Institute of Physics. culture. –– M.: Physical culture and sport, 1991. – 543 p.
- Mynarski V. Factor structure of conditioning abilities of children and youth 8–18 years old // Theory and practice of physical culture, 1994, No. 10. – pp. 29-35.
- Nabatnikova M.Ya. Fundamentals of managing the training of young athletes. – M.: Physical culture and sport, 1982. - 280 p.
- Nikiforov Yu. B. The effectiveness of training boxers. – M.: Physical culture and sport, 1987. – 192 p.
- Nikonorov B. Methodological recommendations for training beginner boxers. – M., 1999. – 64 p.
- Theory and methods of physical education. Textbook for physical education institutes. / Under general ed. L. P. Matveeva and A. D. Novikova.
- In 2 volumes – M.: Physical culture and sport, 1976.
- Trescheva O. L., Smirnova E. I. Optimization of training regimes of circuit training complexes in the preparation of gymnasts 10-12 years old // Theory and practice of physical culture, 1995, No. 9. – P. 42-43.
- Chudinov V. A. Physical education of a beginning boxer. – M.: Physical culture and sport, 1976. – 45 p.
- Shatkov G.I., Shiryaev A.G. Young boxer. – M.: Physical culture and sport, 1969. – 192 p.
A simple basic boxing training program for beginner boxers. The same training is carried out by experienced world-class amateur and professional boxers.
A basic boxing training program doesn't have to be fancy or full of incredibly difficult exercises. It's usually simple, boring, and focused on perfecting the basics over and over again. If you are goal-oriented and open to learning new things, this boxing training program will take you far.
2-3 Rounds on Jump Rope
- Jumping rope warms up your body. Reduce the chances of injury and increase performance.
- Work on breathing and staying relaxed.
- Don't rest during the minute break. Let him pass.
- You can replace the jump rope by running for the same amount of time.
1-2 Rounds of Stretching
- Reduces the possibility of injury, increases blood flow, and increases range of motion.
- Stretching your arms, legs and back.
- Relax your muscles to prepare them for intense work.
3 Rounds on Paws
- Work on offensive techniques and defensive techniques.
- Focus on speed and accuracy, not strength.
3 Rounds on the Bag or 3 Rounds of Sparring
- Practice the defensive techniques you learned while working on the mitts (bag or sparring).
- Make sure you keep your guard in place and move (in the bag or sparring).
- Feel free to hit hard, but don't get careless (in the bag or in sparring).
2 Rounds on Pneumobag
- Be persistent and try not to take too many breaks.
- Don't forget to breathe.
2 Rounds on Double End Pear
- Move around her and throw small punches to improve your accuracy.
- Do this with your gloves on, so you'll get used to hitting fast targets with your gloves on.
1-2 rounds of stretching/cooling
- Relax and stretch.
- Feel free to chat with other boxers about the techniques you learned that day.
Final Thoughts
This is a simple basic boxing training program. Once you get the hang of it, you can try other crazy programs to improve your fitness, tailored to specific aspects of boxing. For new boxers, I recommend not going beyond this program or trying to add additional training to speed up your progress. Save your remaining energy and motivation for next week. Every week gets harder and it is very important not to burn out. If you're still a beginner, make sure you take things gradually and without rushing!
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