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Introduction
This essay paper has been written to present the plan and implementation of a high performance 24 week training program to be conducted for pro boxers of state level. The program will cover performance testing of the athletes, prescreening of the athletes at the same point of time. This will also include a 24 week micro cycle that includes body session, interval running, skill enhancement, and conditioning time has been added to the performance training program to bring out the best from the boxers. The performance testing of the athletes will be validated by specific methods as described below. The post evaluation training program has been also added to keep a note of the techniques and processes needed to be improved by the athletes.
Description of the program
The program has been specifically arranged to improve the qualities of the athletes who are already playing in state level boxing. As boxing is said to be an anaerobic sports the athletes need to possess a huge stamina to pull down the opponents. In the program the basic training of controlling the breath in time of fighting has been mentioned as main objective. The athletes requires to catch quick breath at the time of competition as the game is said to anaerobic for 70-80% of the total match length (Matthews and Comfort, 2008). It means the athletes have to conduct their ongoing activities without help of oxygen. Therefore it is very critical to deal with the situation and learn about it in the training session.
Pre Screening
In order to understand the true state of the boxers, pre-screening must be employed. This will allow the individuals running the program to understand the health conditions that the boxers are suffering from which may affect their training. Considering that boxing exerts a lot of cardiac demands on the heart, this allows trainers to detect cardiac abnormalities that may subject boxers to serious health conditions. This will also allow the trainers to tailor the training programs of the individual boxers that may suffer from cardiac conditions.
Performance Testing
In order to test the performance of the boxers, several aspects must be investigated. These include flexibility which may be tested through shoulder flexibility tests as well as the sit and reach test. For body fat, skinfold measures can be undertaken to ensure that the training has allowed the boxer to maximize muscle mass using the Body Fat Percentage. The hand grip strength test and the power punch test allow strength and power to be tested respectively. The quick strike test can be used to measure speed. In order to assess balance and agility, quadrant jump, quick feet, agility jump and other balance tests can be administered. Additionally, a running endurance fitness test is appropriate to test aerobic performance. Sit up and push up tests can be used to assess core body and abdominal strength in the boxers. The light board test can also be used to measure the reaction time of the boxers.
These tests are vital to understanding the role that the training has played in the fitness levels of the boxers. When administered correctly and periodically through the training duration, these tests allow the trainers to understand not only the performance of the boxers, but also their fitness levels. In this way, they are able to deduce which areas they should pay more attention to I order to develop holistic and well-rounded boxers.
Retest Evaluation Post Training Program
This part of the program plays a central role in the overall success of the training administered. This is because this training allows boxers to be re-evaluated after their completion of the training so as to judge the effectiveness of the training. In order to correctly assess this, the boxers should be subjected to the same methods of training that they underwent. The results should then be compared to the results obtained before they started training, as well as to the pre-screening results. The level of improvement in the retest evaluation will signal the effectiveness of the training.
Training Phases
There will be three distinct phases of the training that the boxers will undergo:
Improve lower body power
Core and Abdominal Strength
Improve posterior deltoid power
At the same time the game demands everything physically from the boxers. So the intensity of body and mind is needed to be perfect during the match time. To control these things can be added as a part of training. Most importantly the training program is prepared to shift the focus on interval running during the 24 week time as every boxer needs to be fit and in best shape before the match. There are specific intervals have been set for the boxers that consists to run distances of 200 meters, 400 meters, 600 meters and 800 meters. In general a professional boxer has to fight a 3-minute match round and for this purpose 800 meters interval run is perfect for match fitness (Matthews and Comfort, 2008). A routine for interval running of the program has been presented below.
First one mile warm up every day.
2 times 800 meters run with 1 minute rest after each of the interval.
4 times 400 meters run with 1 minute rest after each of the interval.
4 times 200 meters run with 30 second rest after each of the interval.
800 meter cool down jogging.
The interval running has to be done in 2-3 days per week time during the 24 week program. Now for non-interval days the routine of training has been mentioned as below.
Moderate pace running up to 2 miles.
100 meters sprint.
1 round shadow box.
Backward running up to 200 meters.
100 meters sprint.
1 round shadow box.
Jog for up to 400 meters throwing punches.
100 meters sprint.
Backward running up to 100 meters.
400 meters jog.
Cool down walk.
For the performance testing the daily fighting intensity, heartbeat, blood pressure level must have been monitored (Bakulev, 2007). In order to rectify the punching techniques the motion sensor technology has been added in the program.
Lower Body Power Micro Cycle
F- Two sessions per week
I-assess RT percentage of 1 repetition maximum working sets.
T- two hour session
T- Plyometric, body weight and free weight training to conduct resistance training
Gym
Props supporting plyometric exercises
Free weights
Goals
Enhance and increase power in the lower body
Improve hamstring flexibility
Session Relevance
Punching power is a by-product of leg power. Consequently, there is need for the boxers to have leg power and lower body strength to increase power in their punches (Lachica and Werner, 2007).
Session Mobility
Knee flexions and Trunk Twists are of great importance. Calf raises can also be used.
Pulse Raiser
Rowing machine
Dynamic Stretching
Hamstring, glute and quad focus
Resistance Training
Hack squats and leg press
Dead landmines
Standard deadlifts
Plyometric Elements
Box jumps
Tire flips
Cool Down
Skipping
Post Work out Stretching
Developmental stretches
Posterior Deltoid Power Micro Cycle
F- Two sessions per week
I-assess RT percentage of 1 repetition maximum working sets.
T- one hour session
T- Plyometric, body weight and free weight training to conduct resistance training
Gym
Props supporting plyometric exercises
Free weights
Resistance machines
Goals
Enhance posterior deltoid power
Improve hamstring flexibility
Session Relevance
There is a need to develop an increased level of shoulder girdle stability among boxers. This will serve to increase core strengthening as well as punch power and retraction. Mobility
Shoulder rolls, shoulder retractions and Trunk Twists will be used.
Pulse Raiser
Rowing machine
Dynamic Stretching
Rotator cuff rotations, straight arm claps and arm rotations.
Resistance Training
Bent over row
Landmines
Dumbbell lateral raise while bent over
Plyometric Elements
Medicine ball slam
Medicine ball toss
Cool Down
Cross trainer
Post Work-Out Stretching
Developmental stretches
Seeing as these micro cycles are essential towards building core and abdominal strength, they also serve to achieve this purpose.
Macro Cycle
Clients Want: the client wants to improve their boxing qualities, especially insofar as deltoid power, core strength and lower body power are concerned.
Clients Need: Boxing is a demanding sport. It requires endurance and power of an explosive nature. This program is designed to address these issues.
Macro Conditioning Goals: To improve the strength and speed of the boxers. This will be achieved through building core strength, deltoid and lower body power. This training is also set on maintaining and improving muscle endurance and CV levels required in boxing.
Time Scale: 24 weeks
Stages Breakdown: The training will happen over a 24 week period and there will be three key targets to be achieved; building lower body power, improving core and abdominal strength, and building power in the posterior deltoid.
Considerations: Great attention should be paid towards transverse plane movements and observe the ‘SAID’ principle. Stretching should be thorough and rest periods must be factored into the time frame.
Conclusion
In case of skill enhancement shadow boxing technique is quite effective to say the least which has been perfectly added in the practice program to correct the punching techniques of the boxers in order to conditioning the skills thorough practice and anaerobic training, which are keys to success. Finally it is needed to mention that training of the intensity of the athletes has been one of the main important aspects of the training program.
References
BAKULEV, (2007). Relationship of blood group, size and speed training effect as a selective factor in boxing. Uchenye zapiski universiteta imeni P.F. Lesgafta, (27).
MATTHEWS, M. AND COMFORT, P. (2008). Applying Complex Training Principles to Boxing: A Practical Approach. Strength and Conditioning Journal, 30(5), pp.12-15.
LACHICA, A., & WERNER, D. (2007). Boxing's Ten Commandments: essential training for the sweet science. San Diego, Calif, Tracks Pub.
