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.