BOXING!
As a boxer myself i can tell you there is nothing like a boxing training and ofcourse nothing like gettine knocked out. hey dont worry when we train for fitness in boxing we wont punch eachother, we have our dear friend the punch bag. so just lets learn a little bit about boxing, then if you are ready to challenge yourself and your limits call me for a boxercise session.
Boxing is one of the worlds oldest and most exciting sports. Its origins are way back in ancient Greece. Through years boxing has changed as an art of self defense, in England in the early eighteenth century and then later becoming one of the most popular sports.
Boxing has become a global sport as professional and amateur boxing. Professional boxing attracts lot of money through commercialization. Amateur boxing is also a serious business as boxers compete for their nations in Olympics and other national and international sports events.
Sports science today has made us understand the working of a human body in each sport. Today’s boxers compared to the earlier one are bigger faster and more powerful. In boxing a boxer has to concentrate on several things in a short span of time. Speed, agility, muscular endurance, muscular strength & power, reaction time and balance are important fitness components for the game of boxing.
A boxer has to punch, duck, move around and defend etc with just a minute to recover between the rounds. Boxing is a very high intense sports involving all the fitness components. A boxer has to maintain intensity throughout the bout, round after round.
Boxing is Dominantly a Anaerobic Sport But needs a good Aerobic Base:-
Any athlete has to train according to the nature of the sport. Sports specific trainings are designed after a complete analysis of the sport itself. Boxing is dominantly an anaerobic sport but needs a good aerobic base. 70 to 80 % anaerobic and 20 to 30 % aerobic. So the training actually is based in different phases till the actual competition, it is divided in off season / pre competition / competition phase. the aerobic foundation is layed majoritively in the off season and pre competition phase which gradually becomes less and the boxing specific skill training increases from pre competition to competition phase. Anaerobic activity is done in absence of oxygen, activities which are short and fast with a burst of energy. Whereas aerobic activity is done at a slower pace and lower intensity and in the presence of oxygen. Even the muscle fibres involved in both activities are different, so the best way to train for boxing is in a very sports specific manner.
Type of Training required:-
Boxing requires interval training. A boxer should train by doing activities from moderate to high intensity, either for specific distance or specific time.
Sample Training for a Boxer:-
circuit training consisting of a combination of plyometric exercises with calisthenics.
e.g. plyometric / callisthenic circuit
1 – skipping or running for 10 mins (warm up)
2 – 60 secs skipping (variation) + 60 secs high jumps + 60 secs burpee jumps x 6/8 rounds with 1 min rest between each round of 3 mins.
3 – skipping or running (low intensity) for 10 mins (cool down)
Or a running circuit
e.g. Running 400 / 600 mtrs or 800 mtrs with rest of 1 min in between
1 – 1 to 2 km slow running (warm up)
2 – 2 x 200 mtrs
3 – 2 x 400 mtrs
4 – 4 x 800 mtrs
5 – 1 km slow jog (cool down)
Amateurs fight a two minute round while professional boxers fight a 3 minute rounds. The basic rule is to train for more time in the circuits by keeping the time interval 3 mins for amateurs and 31/2 - mins for professional boxers, and also doing a extra round.
By training regularly and by learning methods of relaxation a boxer can recover faster in the one minute rest period. The reaction time will improve by continuous conditioning.
Boxing is one of the worlds oldest and most exciting sports. Its origins are way back in ancient Greece. Through years boxing has changed as an art of self defense, in England in the early eighteenth century and then later becoming one of the most popular sports.
Boxing has become a global sport as professional and amateur boxing. Professional boxing attracts lot of money through commercialization. Amateur boxing is also a serious business as boxers compete for their nations in Olympics and other national and international sports events.
Sports science today has made us understand the working of a human body in each sport. Today’s boxers compared to the earlier one are bigger faster and more powerful. In boxing a boxer has to concentrate on several things in a short span of time. Speed, agility, muscular endurance, muscular strength & power, reaction time and balance are important fitness components for the game of boxing.
A boxer has to punch, duck, move around and defend etc with just a minute to recover between the rounds. Boxing is a very high intense sports involving all the fitness components. A boxer has to maintain intensity throughout the bout, round after round.
Boxing is Dominantly a Anaerobic Sport But needs a good Aerobic Base:-
Any athlete has to train according to the nature of the sport. Sports specific trainings are designed after a complete analysis of the sport itself. Boxing is dominantly an anaerobic sport but needs a good aerobic base. 70 to 80 % anaerobic and 20 to 30 % aerobic. So the training actually is based in different phases till the actual competition, it is divided in off season / pre competition / competition phase. the aerobic foundation is layed majoritively in the off season and pre competition phase which gradually becomes less and the boxing specific skill training increases from pre competition to competition phase. Anaerobic activity is done in absence of oxygen, activities which are short and fast with a burst of energy. Whereas aerobic activity is done at a slower pace and lower intensity and in the presence of oxygen. Even the muscle fibres involved in both activities are different, so the best way to train for boxing is in a very sports specific manner.
Type of Training required:-
Boxing requires interval training. A boxer should train by doing activities from moderate to high intensity, either for specific distance or specific time.
Sample Training for a Boxer:-
circuit training consisting of a combination of plyometric exercises with calisthenics.
e.g. plyometric / callisthenic circuit
1 – skipping or running for 10 mins (warm up)
2 – 60 secs skipping (variation) + 60 secs high jumps + 60 secs burpee jumps x 6/8 rounds with 1 min rest between each round of 3 mins.
3 – skipping or running (low intensity) for 10 mins (cool down)
Or a running circuit
e.g. Running 400 / 600 mtrs or 800 mtrs with rest of 1 min in between
1 – 1 to 2 km slow running (warm up)
2 – 2 x 200 mtrs
3 – 2 x 400 mtrs
4 – 4 x 800 mtrs
5 – 1 km slow jog (cool down)
Amateurs fight a two minute round while professional boxers fight a 3 minute rounds. The basic rule is to train for more time in the circuits by keeping the time interval 3 mins for amateurs and 31/2 - mins for professional boxers, and also doing a extra round.
By training regularly and by learning methods of relaxation a boxer can recover faster in the one minute rest period. The reaction time will improve by continuous conditioning.
1 comment:
hey brother
very very nice, keep writing, also i wanted a diet which will help in training....secondly mail me your resume, as a friend of mine who is into movies wants someone to guide him to make a movie in indian martial art form
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