Strength and Con Conditioning for or boxing Pt1 Pt1 Santiago Nieva – High Performance Director BFI & Dan Jefferson- Strength and Conditioning coach
What will ill we cover? The Purpose of S&C The Process behind in Boxing the why
Philosophy Adaptation driven Consistency is key Technical training and strength and conditioning should be a cohesive unit Keep it simple, master the basics
THE PURPOSE OF S&C IN BOXING? Develop key bio-motor qualities to support the technical execution of a boxer competing at the highest level Contribute towards developing the Contribute to ensuring Develop the boxers Contribute boxer to possess the ability to energy systems to be the boxer is physically towards the repeatedly produce high intense, able to recover between able to maximise their reduction in explosive actions during training and rounds, bouts, and time training and injury occurrence more importantly competition regular training competition time
3-STEP PHASE APPROACH Force Force Energetics Generation Transmission FITNESS STRENGTH JOINT STABILITY &MOBILITY
BOXER PROFILE – WHAT DOES THE LITERATURE TELL US? FEMALES MALES Physical Athlete Characteristic Test Result Athlete Characteristic Physical Attribute Test Result Attribute Body Junior-Elite Body Composition Skinfolds 15-26% Junior-Elite Skinfolds 9-16% Composition 48.5-52.1 Junior-Elite Energetics Vo2 Max- Treadmill (ml/kg/min) 49-64 Junior-Elite Energetics Vo2 Max- Treadmill (ml/kg/min) Punching Force- Wall Elite Strength mounted force plate (Self 987.5 (n) selected cross) Punching Force- Wall mounted Elite Strength 1,368.33 (n) force plate Elite Power Squat jump 26.24 (cm) Elite Power Countermovement Jump 27.07 (cm) Light weight Strength Grip Strength R-36.5 L- 34.3 “Not all data is published and therefore Middleweight Strength Grip Strength R-48.1 L-46.4 it is important to note that boxing Heavyweight Strength Grip Strength R-53.5 L- 50.7 Elite Power Countermovement jump 37.42 (cm) coaches and sport science have Elite Power Squat Jump 36.78 (cm) unpublished data which can provide very useful insight” (Chaabène et al., 2015, Loturco et al, 2016)
PERFORMANCE PROFILE – WHAT DOES THE LITERATURE TELL US? o Lactate Values o Energetic requirements 14.8 mmol-L-1 > 90% HR during sparring and competition bouts Approx. 80-90% Peak oxygen uptake 19% Phosphocreatine 4% Anaerobic Glycolysis “We need to maximise aerobic capacity and anaerobic 77% Aerobic endurance to resist fatigue during a boxing competition. This will set the upper limit in performance.” (Chaabène et al., 2015, Loturco et al, 2016, (Kamandulis et al., 2018), (Davis et al., 2014)
PERFORMANCE PROFILE CONT… o Activity Profile Novice- 9:1 Work to rest ratio Elite- 18:1 Work to rest ratio High intensity and explosive accelerations and decelerations o Lower and upper body strength and power have an impact on punching forces o Strong relationships with punching forces and lower and upper body strength and power tests o Punches are delivered at speeds of around 200ms or sometimes less o Boxers are required to generate force through the hip, knee, and ankle extension, rotation of the trunk, and (Chaabène et al., 2015, Loturco et al, 2016, extension of arm (Kamandulis et al., 2018), (Davis et al., 2014)
ENERGETICS Key Outcomes Contribute towards developing This can be achieved through various methods the boxer to possess the ability to repeatedly produce high intense, explosive actions during training and more importantly competition Develop the boxers energy systems to be able to recover between rounds, bouts, and regular training High intensity interval lactate threshold work can be done in the boxing session and should be periodized (Ruddock et al., 2016)
Punch occurs in FORCE GENERATION 200ms or less o Rate of force development (RFD) is a critical component in boxing performance. This study suggests that the stronger you are the more likely you can produce force quickly (90% of variability in RFD can be accounted for by maximal strength) o If you are strong and have the ability to produce that peak strength over a very short period of time you will increase your chances of having an effective strike (Andersen and Aagaard, 2006)
FORCE GENERATION CONT… Impulse-Momentum theory Force x time Mass x Velocity This means This means producing force moving mass very quickly very quickly “Transfer of the fundamental This can be This can be strength qualities into a sport- improved by improved by increasing increasing specific physical performance is Hand speed, mass critical in the ‘realisation’ of the strength, skill training process” This is a challenge in boxing due to the weight classification!! How to solve? (Boxing Science, 2009. French 2018)
FORCE GENERATION CONT… o Maximal Strength Training Methodologies to improve Progressing from high Vol-Low load to this? Low Vol-high load over a progressive amount of time. This will create a solid foundation. (Examples later in slides) Maximum Intent using the correct load is very important to o Explosive Strength (Strength-speed & ensure type2x muscle fibres are being trained Speed Strength) Using advanced techniques such as accommodating resistance, barbell complexes, Olympic lifting, landmine variations, medicine ball variations o Upper and lower body plyometrics Variations of jumps Upper body plyo push ups, medicine ball throws, Landmine variations
FORCE TRANSMISSION o Force is produced through o Trunk (Core) area is a key the kinetic chain from area to focus on in boxing “Foot to Fist” sequentially as this is where forces can through ankle, knee, hip, be lost during transmission torso and arm. Hip and if weak and or restricted torso rotation are key with tightness o Mobility and joint stability o Force expression can be is key to optimise trained during sport performance and allow for specific actions across force to transfer through speed-strength tapering the body. Also from an phases (i.e., medicine ball injury perspective, looking variations, landmine after these things are variations) important Boxng Science, 2019
WHAT ARE THE KPI’S? Adaptation: Primary Testing Training Application Outcome Driver Whole body strength Neural generation Fmax development (Mod vol > Intra-muscular Force 1-3RM Squat, Bench press, Mod-High load) Fmax, ME, RFD, coordination (Fast twitch General strength>Strength pull up, Power clean Power MU recruitment) & ME speed>Speed strength Intermuscular Max Chin ups, Push ups, dips Olympic lifts and or coordination Brutal bench variations, Barbell Limit hypertrophy unless Force Transfer Power & RFD complexes deemed appropriate and Force transfers Countermovement Jump, (Mod vol>High Load) or with heavier weight across the kinetic Squat Jump, Plyo push up, Upper and lower body class chain (Ankle, IMPT, & Force plate analysis plyo Structural knee, hip, torso, (Low Vol>Mod-High Muscle and tendon CSA and arm) load) development Aerobic Central (Increase stroke vol Energetics Running based capacity and cardiac output) conditioning >90% MHR Treadmill Vo2 max test, 30-15 Metabolic circuits >90% IFT, 12 minute time trial etc.. Anaerobic metabolism Anaerobic MHR, Boxing training (Increase threshold) NM capacity development Work Capacity Joint Stability Intra-muscular & Mobility (Rotator cuff, coordination (Increase Isometric Single arm plank High volume isolated calfs, shoulders) MU recruitment) holds (Front and side) shoulder exercises Range of Increased range through Physio screening (ROM Adherence to structured Movement (Lat body and limit assessments) warm up and cool downs length, thoracic “Tightness” rotation)
TESTING Testing o Testing can be assessed at a specific time Fmax generation points during the training plan or within 1-3RM Squat, Bench press, Force pull up, Power clean training blocks or both ME Max Chin ups, Push ups, dips Brutal bench o Putting the boxers through a Power & RFD Force Transfer Countermovement Jump, comprehensive testing battery will allow Squat Jump, Plyo push up, IMPT, & Force plate analysis the coaches to get an understanding of the strengths and weaknesses and therefore direction on future programming o Energetics As described in the KPI model the tests have to Treadmill Vo2 max test, 30-15 relate to the sport and the requirements of the IFT, 12 minute time trial etc.. athlete o Monitoring strategies can be used to Joint Stability & Mobility ensure the programme is going to plan and Isometric Single arm plank holds (Front and side) if need be, training can be adjusted. Physio screening (ROM assessments) Taking an adaptable approach is key to ensuring the athlete is staying on track
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