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.