Boxing Physical Preparation: Discover the Training Plan
Jean-Michel Raymond, President of the Training Center for Sports Executives at INSEP, reminds us of the benefits of good physical preparation and shares a special boxing program.
Why are muscles strengthened for boxing?
- Whether you are a recreational, assured or competitive boxer, you are faced with the physical imperatives,
- These are restrictions that can expose you to injury without preparation. I give you some tips that will allow you to
- Take full advantage of your sport and this will save you some inconvenience.
Learning to box is above all learning to direct your energy. Boxing isn't just "hitting things". On the contrary, in this sport, you learn to discover the right moment to attack. We learn to turn our backs when the situation demands it. Boxing also allows you to get rid of your daily stress.
Make sure you are medically fit to box
Boxing touches the heart, circulatory, and bone systems. A physical fitness examination for exercise is absolutely useless if it has not been performed for more than one year. It's about making sure you have a flexible and well-groomed spine and knowing that the shoulders and torso are especially stressed.
Physical preparation helps develop your anaerobic system by working on resistance (central system)
Boxing training exercises at medium intervals (45 minutes to an hour and a half) resistance is the quality that allows for short and medium efforts within the limits of ease of breathing.
Anaerobic: This sector is the one that is used in the short and intense voltage phases and at maximum power, it is the “pressure” phase of BOXING. This can only last a few seconds, it allows the sequence of strikes to be accelerated. After this stage, the boxer will have to lower the intensity of his effort, and return to the pneumatic mechanism or else he will have to stop the fight.
Aerobic: This process is used during the recovery phases and allows oxygen debt to be "paid". It will be filled from the beginning of the establishment of physical readiness. Interacts with the tactical dimensions of the discipline and participates in effort management.
Physical preparation helps to develop adequate muscle strength (peripheral system)
The muscles of the upper extremities and the muscles adjacent to the vertebra are required during the practice of boxing. The work will be necessary for the development of the muscles of the extensor and flexor apparatus of the upper extremities that are severely stressed in the concentric and eccentric. The ideal is to do strength training 2-3 times a week with body weight or light loads.
Strength: The development of velocity and explosiveness makes it possible to be more effective when hitting. This is caused by the speed of muscle contraction and the force deployed. Every punch in boxing is powerful, and therefore the development of strength and speed becomes likely.
Explosive Power Speed: Allows the boxer to spread his power during a technical gesture at full speed. This works in conjunction with muscle strengthening of the lower extremities (biceps girdle lumbar biceps triceps).
Sequence speed: It allows the boxer to make combinations of strikes as quickly as possible.
Reaction Speed: Allows you to deal with the limitations of decision making in a period of time, in particular prohibited dodges or counterattacks and counterattacks.
Physical preparation helps to work on joint flexibility
The shoulders, the shoulder girdle, as well as the torso are especially emphasized during boxing. Specific exercises are recommended every day so as not to overload
Coordination of the acromioclavicular joints: defined as the ability to perform a movement by combining the work of several muscle groups with maximum efficiency and economy, it allows the boxer to be effective.
Flexibility: Although it is important because it improves strength and allows technical movements to be made more easily, it occupies a less important place in boxing.
Don't forget to get good equipment for your physical preparation and boxing
Remember to protect your hands with bandages if you are using the bag for direct or indirect impact training and wear a helmet during combat or assault training.
Boxing body weight
In order to sustain yourself through your off season, I offer you a simple routine that uses your body weight and requires very few accessories.
4 topics are suggested for muscle strengthening:
- Strengthening the lower and upper extremities
- - Strengthening the core muscles
- - Strengthening the back muscles
- Improving bioenergetic (anaerobic) qualities
Speed, strength, explosive power, specific endurance, agility, balance, and the ability to recover very quickly after very intense efforts. The boxer must be a complete athlete, but he must also be a specialist: his physical qualities must be developed strategically (exercise selection and planning) and on the basis of the body as a whole.