Resistance Training Series For Boxers Part 1

A well planned resistance program produces physiological, physical and performance adaptations that increase the effort a boxer can put forth inside the ring. Such adaptive enhancements are also beneficial to practitioners of other sports as well. However, this post series will focus on the specific adaptations desired by competitive boxers.

There are a number of physiological concepts that must be incorporated into an effective resistance training program, the most important being the Principle of Specificity or Specific Adaptation To Imposed Demands (the SAID Principle). Essentially, this principle implies that the body will adapt to the specific stress placed upon it. In other words, you get what you train for. When applying this principle it is important to understand that the body must progress through different stages of adaptation to reach the desired goal. Different tissues of the body develop at different rates and respond to different stimulus. For instance connective tissues recover slower to training than muscle, but must also be strong to allow efficient muscle force production. Training for muscular strength and/or size, before training for connective tissue strength and endurance will ultimately lead to injuries. It is like trying to build a building without first laying down a solid foundation. To prepare the body for high levels of training postural stabilization is required.

Strength is the ability of the neuromuscular system to produce internal tension on muscles and connective tissue (tendons) that pull on a bone to overcome an external load. The adaptations that can result from resistance training are categorized as stabilization, strength and power. Regardless of the individual goal resistance training begins at the stabilization level. The aim of stabilization training is to maintain correct posture during movements and to do so for extended periods of time. For example, it would be ridiculous for an individual to attempt a heavy bench press, if he/she can't perform a single push up with correct form.

Once sufficient levels of muscular endurance and stability are achieved during the stabilization phase, the next progression is strength. At this point the process can be broken into 3 main adaptations strength endurance, hypertrophy (muscular size) and maximal strength.

Strength endurance is being able to produce high levels of force over extended periods of time with minimal rest. This is similar to intensely boxing (specialized strength endurance) for 2-3 minutes, before resting for 1 minute prior to the next round. Whereas muscular endurance involves low levels of force over prolonged periods of time with minimal rest, which is indicative of long distance running. In regards to resistance training, the adaptation of strength endurance occurs by using high levels of force performed for 6-12 repetitions per 3-5 sets, and minimal rest between sets. This is a progression from the muscular endurance phase which involves low levels of force executed for 12-25 repetitions per 1-3 sets, with minimal rest between efforts.

Hypertrophy is the enlargement of skeletal muscle fibers in response to increased volumes of resistance training. New trainees will not achieve visible hypertrophy for 4-8 weeks, but the process begins at the early stages of training regardless of intensity. To induce hypertrophy muscle fibers need to be recruited through effective communication between the nervous system and each individual muscle fiber. This qualifies the importance of the initial stabilization phase of training which emphasises the development of the nervous system and its influence on muscle recruitment via motor units, which link muscle fibers to the nervous system. By performing high repetitions at low velocities during stabilization training a beginner can establish a proper connection between the brain and muscles, before entering into other realms of the resistance training continuum.

Maximal Strength is the maximum force a muscle can exert in a single effort, regardless of the speed of movement. For a muscle to produce maximum force all of the muscle's motor units must be recruited, so that all possible muscle fibers are involved in the contraction. Stabilization training improves maximum efforts by improving the neuromuscular system's ability to recruit motor units within a muscle, as well as coordinate synergies with other muscles that stabilize unwanted movement, and also muscles that decelerate movement.

Power is the ability to generate the greatest amount of force in the shortest period of time. Power combines the adaptations of stability and strength and applies them at realistic speeds and force encountered in sporting activities and life situations. Power (Power = force x velocity) is improved by increasing either variable. Power training increases the rate of force production by increasing the number of motor units activated in conjunction with the speed that they are activated. Training for this adaptation involves moving both heavy and light loads as fast as possible in a controlled manner.

Resistance training results in various strength adaptations. The question is what phase(s) or adaptation(s) are most beneficial for a competitive boxer? The answer is dependant on the fighter's specific goals, physical structure and even style of boxing. Generally, boxers spend a significant amount of time developing their stamina, and with good reason. Constantly moving around the ring and punching over a two or three-minute round for 4-12 rounds requires a sustainable effort of both high intensity aerobic and anaerobic output. A resistance training program which uses challenging loads that can only be moved for 6-12 repetitions, performed repeatedly for multiple sets (3-5) and with minimal rest between sets will produce strength endurance adaptation. This is a very desired outcome for boxers. However, stabilization training should be the beginning point for all first time trainees, before training for strength endurance adaptation. Even after graduating from the stabilization phase, it is wise to incorporate a functional amount of stabilization exercises into your resistance program to maintain the efficiency of the neuromuscular system while focusing on the progressive phases of strength or power.

The effects of strength endurance training are ideally suited to boxing, but this does not mean that hypertrophy, maximal strength and power adaptations are of no consequence. On the contrary there are a number of reasons why a boxer might want to visit these phases of training. Suppose a competitor wanted to go up in weight class (not from an increase in body fat percentage), but from hypertrophy adaptation to increase skeletal muscle size. Maximal strength adaptation is beneficial to bully fighters, who like to crowd and shove opponents, and knockout specialist that want to end each match with one decisive blow. Certainly, most boxers are concerned about their hand speed. Power training increases reactive speed. So while there should be a strong emphasis on strength endurance adaptation in a boxer's training routine, incorporating other phases of resistance training can further progress and enhance a fighter's performance in the ring.

Resistance Training Series For Boxers... Cont' Part 2

At this point it should be understood that a well formulated resistance training program has to progress the body through various stages of adaptations to properly develop muscles and connective tissue to meet the desired goal(s). Related to the discussion is the need to have a basic understanding that there are different types of muscles with varying chemical and mechanical properties. The two main categories of muscles are type I and type II. Their specific characteristics are as follows:

Type I muscle fibers (slow twitch)

• produce low levels of force,


• slow to fatigue,


• long term contractions (stabilization),


• high capacity to deliver oxygen,


• small in size compared to type II muscle fibers,


• contain more capillaries, mitochondria (cell organelle that converts food to energy) and myoglobin.

Type II muscle fibers (fast twitch)

• produce high levels of force,


• fast to fatigue,


• short term contractions (strength and power),


• low capacity to deliver oxygen,


• larger in size compared to type I muscle fibers,


• contain less capillaries, mitochondria and myoglobin.

Type II muscle fibers are sub-divided into type IIa and type IIb. Type IIa muscle fibers have a higher oxidative capacity (ability to utilize oxygen), thus they fatigue more slowly than type IIb muscle fibers.

Type I muscle fibers are slow to produce maximal tension, but they are highly resistant to fatigue. These fibers are important for muscles that produce long-term contractions vital to stabilization and postural control. An example, would be maintaining a balanced fighting stance. In comparison, type II muscle fibers quickly produce maximal tension, but they rapidly fatigue. These fibers produce high levels of force and power which is needed to punch hard and fast.

All muscles have a combination of fast twitch and slow twitch muscle fibers that vary depending on the muscle's function. So it is important to manipulate specific training variables (i.e. time, frequency, load, tempo, etc.) according to muscular requirements and desired adaptations.

Resistance Training Series For Boxers... Cont' Part 3

The more proficient a resistance training program is designed to meet desired goal(s), the better the carry over will be on performance in the ring. The degree of adaptation that occurs is directly influenced by mechanical, neurological and metabolic specificity.

Mechanical specificity refers to using different movements and weights to improve muscular strength or endurance of a particular body part. For example, to develop muscular endurance in the legs requires performing leg exercises with a light load for a high number of repetitions. To increase strength or maximum strength in the chest would employ doing chest exercises with a heavy load for a moderate to low number of repetitions.

Neurological specificity refers to the speed of contraction and the style in which a muscular exercise is performed to increase neuromuscular efficiency. For example, a desire to increase power in the legs would call for performing a leg exercise with a light load at high velocity(plyometric manner). In contrast, developing stability in the legs requires performing a leg exercise in a slow and controlled, but unstable manner. This would be the case when doing slow tempo squats on top of a BOSU.

Metabolic specificity refers to the energy demand required to perform specific muscular exercises to increase endurance, strength or power. Prolonged exercise, with minimal rest between sets improves muscular endurance. Training for maximal strength or power requires longer rest periods, so an all-out-effort can be exerted during each bout of exercise.

Applying the concept of specificity to designing a resistance training program for a competitive boxer, you can conceive the following scenarios:

• Mechanically - incorporating standing exercises is beneficial, because boxing takes place with the body in a near upright position. Performing a standing chest press to strengthen the pectorals can be performed in a similar fashion to how a fighter throws a particular punch, using bands with varying resistance.




• Neuromuscularly - boxing requires excellent reactive speed. Performing a plyo-lunge improves the quickness of forward movement in the ring. Doing a plyo-push up increases hand speed.




• Metabolically - performing a series of strength exercises in consecutive order, only resting after each exercise has been completed for the specified number of repetitions is an effective way to build strength endurance. Note, body parts should be alternated throughout the set (i.e. legs, back, chest, shoulders, triceps, biceps). This system of vertical loading closely simulates the energy expenditures a boxer experiences while fighting for 2-3 minutes per round.

Thus following the guidelines of specificity helps to assure that particular needs and desires for strength training are satisfied.

Resistance Training Series For Boxers... Cont' Part 4

Ultimately, the manipulation of acute variables determines the amount of stressed placed upon the body and the expected adaptations that will occur. The following components determine how an exercise is to be performed:

• Repetitions - a repetition is one complete movement of an exercise during which time 3 distinct actions take place (concentric, eccentric and isometric). The initial push or pull of a load against the force of gravity is a concentric contraction. Pausing for any length of time is an isometric contraction. The return of the load to its starting point is the eccentric contraction. Specific adaptations are achieved performing an exercise for a particular range of repetitions. Power adaptations require 1-10 repetitions using a load that is 10-45% of one's 1-repetition maximum (1RM). The repetition range for maximal strength is 1-5 repetitions using 85-100% of 1RM. Hypertrophy is best achieved with 8-12 repetitions using 70-85% of 1RM. Using loads of 50-70% of 1RM fosters endurance.


• Sets - are groups of consecutive repetitions. The number of sets an individual performs is determined by training volume, intensity, desired adaptation and ability to recover. Power adaptation is achieved performing 3-6 sets. Strength is facilitated in a range of 2-6 sets. Stabilization requires 1-3 sets. Generally, high repetitions at low intensities are performed with fewer sets, as oppose to low repetitions at high intensities performed with a greater number of sets.


• Training intensity - is the amount of individual exertion during an exercise. Increasing load is an obvious way of increasing intensity, but it is not the only means. Sets, repetitions, tempo, rest periods, climate, exercise variation, and other acute variables also influence training intensities and challenge the body in different ways. For example doing a (body weight) single leg squat on a BOSU requires 20-30% more effort, than doing the same exercise on the floor, yet the load remains the same. In addition, there is a greater increase in neuromuscular conditioning associated with using the BOSU to perform the exercise.


• Repetition tempo - is the speed that each repetition of an exercise is performed. The velocity of a movement and the length of time a muscle is under tension yields different adaptations. The tempo for power is as fast as the exercise can be performed while maintaining control. Moderate tempos are used to achieve strength adaptation in the range of 3 seconds (eccentric), 2 seconds (concentric), 1 second (isometric) to 1 second (eccentric), 1 second (concentric), 1 second (isometric), expressed as 3/2/1 to 1/1/1. Since stabilization emphasises neuromuscular coordination and connective tissue strength a slower range of 4/2/2 - 4/2/1 is utilized.


• Rest intervals - time of recuperation between sets. Rest intervals are influenced by a number of factors the intensity and type of exercise (i.e. power, strength, stabilization), level of fitness, muscle mass, training experience, tolerance for short rest periods, nutritional status and ability to recover. Generally, to fully recover from performing 1 set of a power exercise takes 3-5 minutes. Remember that power training requires an all-out-effort, so it is necessary to rest a significant length of time between sets. The resting interval range for strength is 45 seconds to 5 minutes. Time between sets of stabilization exercises is 0 - 1.5 minutes.


• Training volume - is the amount of physical work performed during an episode of training. Too much volume places the body under unbearable stress leading to exhaustion, which then increases the risk of injury. The training volume for each individual varies depending on the type of exercise, specific goals, age, fitness level, nutritional status, health history, and ability to recover. The total volume of reps per exercise (repetitions x sets) for power training is in the range of 6-30, while strength is 8 - 36, and stabilization ranges from 36-75. Higher intensities of exercise should be performed with less volume to avoid over-training and breakdown. An exception is beginning trainees, who should also use less volume and only perform 1 set of each exercise for 12-25 repetitions.


• Training frequency - is the number of training sessions that occur in a given period (i.e. 3 x week). The optimal number of training sessions per week, per body part varies depending on age, health condition, nutritional status, work capacity, specific goals, ability to recover, expendable time and mental focus. But essentially, the training goal(s) drives the training frequency. Beginners can benefit from performing a full body routine twice per week. An experienced body builder with the goal of hypertrophy might train using a split routine six days per week, and train each body part twice a week. This approach allows for a high volume of training per body part and induces muscular size. Training 3-5 days per week improves strength. Physiological and performance improvements achieved during a particular training phase(s) can be maintained with just 1-2 episodes of exercise. Thus training frequency is variant depending on desired outcomes and influencing factors.


• Training duration - is the length of time it takes to complete a training session which includes warm up and cool down. Training duration also refers to the number of weeks taken to conclude a particular training phase (i.e 4 weeks of stabilization training). Regarding a single workout, training duration is the tally of the number of sets, number of reps, tempo, number of exercises and the length of rest intervals. The duration for a phase of training usually last 4-8 weeks, which is generally the appropriate amount of time it takes the body to adapt to a specific stimulus.


• Exercise selection - is choosing exercises that will achieve desired adaptations. Selection should be based on specific training goals, effectiveness, feasibility, availability and appropriateness for the phase of training. Exercises can be simplistically categorized as total-body, multi-joint and single-joint. Total body exercises include movement at multiple joints such as when combining a squat with bicep curls and shoulder presses. Multi-joint exercises involve movement at 2-3 joints. Single-joint exercises isolate a single major muscle group or joint. Examples of exercises used to achieve particular adaptations are prone plank using a BOSU - stabilization phase, barbell bench press - strength phase and squat jump (plyometric) - power phase. It is important to note that all exercises can be progressed or regressed according to one's ability to perform a selected exercise. For instance, performing a push up from the knees first, before progressing to doing the exercise from the balls of the feet.

Readiness Has Its Rewards

I received some disappointing news a few days ago that my scheduled boxing match in Johor Bahru, Malaysia on July 7, 2011 is not going to happen. The proposed opponent's promoter, who initially agreed to the bout, is backpedaling on his words after viewing my bio.

I suppose on some level I should be flattered. It's been said that the greatest compliment you can give a warrior is to concede victory without him/her having to draw their weapon or throw a single blow. Never the less, I far prefer to establish an edge by trading shots inside the ring. The fact that the promoter concluded the outcome of the match based on my past experiences lacks competitive spirit.

Even though the bout has been cancelled, I'm still training with the same enthusiasm and intensity as when I thought my ego and reputation were at stake. I reminded myself of a lesson that was taught to me long ago.

Winning and losing is trivial. The true reward is just to climb.

In preparing for this fight I have gotten into the best shape that I have been in for a while. A condition and personal reward I find very satisfying. Feeling amply capable is priceless.

Boxing Challenge for Personal Trainers© - June 25 & 26
Designed by Brett M. Crosby – Senior Fitness Consultant and Former Ringside Light-Heavy World Boxing Champion

Fight the battle of the bulge with a stiff jab and wicked cross. Boxing is a complete full-body workout that effectively improves a participant's entire kinetic chain (muscular system, nervous system and skeletal system). People of all ages, gender and fitness levels can enjoy the benefits of boxing, even if they never intend to step foot inside a boxing ring.

The sensational images of broken noses, swollen eyes and bloody gashes are exaggerated risks that are mainly the concern of professional boxers (largely due to the fact that professional competitors do not wear protective headgear during contests). Boxing for fitness involves non-contact drills that won't leave you black and blue, but still give you the chiseled body of a world class contender.

Course Objectives

On completion of this course, participants will be able to:

*Understand how to progressively promote self-empowerment and improve cardiovascular fitness, strength, endurance, speed, agility and coordination through boxing.

*Identify and demonstrate the basic techniques and movements used by boxers.


*Integrate the components of boxing into a fitness program to accommodate a variety fitness levels.

To register, or receive further details contact:

FITNESS INNOVATIONS (M) SDN BHD (763138-X)
No. 2-8, 2nd Floor, D19 Business Centre, Jalan PJU 8/3
Bandar Damansara Perdana, 47820 Petaling Jaya, Selangor, Malaysia.

T +603 7726 0030 F +603 7726 0032 E info@fit.com.my. B www.fit.com.my
www.fitmalaysia.com

The Most Exciting Words In The World!

Once again, I'm climbing between the ropes in Johor Bahru, Malaysia to test my might in 6 rounds of professional boxing in the light-heavyweight division on July 7, 2011.

In the voice of Russell Peters, "Somebody gonna get a hurt real bad; somebody".