How to organise a boxing working?

Post questions and tips on measuring athletes' abilities and skills, on making short- and long-term plans, on training cycles and on periodization.

How to organise a boxing working?

Postby foster » Nov 14, 2005 05:50

Hey,

Iv'e been with a boxing club for a while now and as I plan to some day coach there I would like to be able to know how to construct a work-out.

In my humble opinion the trainers appear to be using the wrong training methods.

For example last Monday night one of the coaches explained that he had been reading about, "fast muscle twich fibres" and was going to implement a new training plan.

Great I thought... That is until I heard the plan.

This took place shortly after the warm-up!

1. Do squat thrusts to failure.
2. sit ups to failure.
3. Push-ups to failure.

Well after doing these exercises, "to failure" I was nackered and unable to put much into the remaining workout. I was speaking to a friend who is
studying human nutrition (and used to be an amatuer boxing) and he explained why. He went on to explain the energy systems and anerobic and aerobic systems and why it is wrong to do this rouitine at the start of the workout.

Anyway please could anyone explain to me how to organise a boxing workout?

Ie. When to do the sparring, focus mitt training etc.

Thanks in advance.

Keith
foster
 
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Location: N. Ireland

Postby dragon » Nov 14, 2005 06:14

If you want to get everything done in one workout:-

Warm up/stretch.
Technique/speed(footwork,floor-to-ceiling ball,shadow boxing)
Focus mitts
Heavy bag
Sparring
body weight exercises/circuit training.
Stretch.
Cool down.

If you're training a particular fighter,obviously your training will be tailored to them,i.e-They may need more speed work,need to develop more power,need to drop/gain weight.

I'd still use the above format though.It's no good trying to develop technique/speed if your fighter is exhausted from the heavy bag/sparring.

Dragon.
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Postby foster » Nov 14, 2005 06:30

Hey,

Thank-you very much for your prompt reply. :D

I should have mentioned that the club is run three times a week, so we don't have to, "fit everything in" in the one workout, as from what I understand this is counterproductive.

What would be the best way to structure workouts over a three day training cycle and would it be good to change the cycles every mounth or so? :?:

Thanks again for your valuable help. :D

Keith
foster
 
Posts: 10
Joined: Aug 10, 2005 12:09
Location: N. Ireland

Postby dragon » Nov 14, 2005 06:41

I'm assuming there is a day between(Mon/Wed/Fri for example).

Mon-Would be your technical/speed day(followed by sparring and circuit training at the end if you wish)

Wed-Would be your power day,i.e-heavy bag,bungee cord punches(followed by sparring and circuit training at the end if you wish)

Fri-Would be a strength day-Weight training/conditioning.

Again this can be altered if your fighter needs more power/speed/endurance,etc.

Dragon.
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Re: How to organise a boxing working?

Postby mat » Nov 14, 2005 06:43

foster wrote:Hey,

Iv'e been with a boxing club for a while now and as I plan to some day coach there I would like to be able to know how to construct a work-out.

In my humble opinion the trainers appear to be using the wrong training methods.

For example last Monday night one of the coaches explained that he had been reading about, "fast muscle twich fibres" and was going to implement a new training plan.

Great I thought... That is until I heard the plan.

This took place shortly after the warm-up!

1. Do squat thrusts to failure.
2. sit ups to failure.
3. Push-ups to failure.

Well after doing these exercises, "to failure" I was nackered and unable to put much into the remaining workout. I was speaking to a friend who is
studying human nutrition (and used to be an amatuer boxing) and he explained why. He went on to explain the energy systems and anerobic and aerobic systems and why it is wrong to do this rouitine at the start of the workout.

Anyway please could anyone explain to me how to organise a boxing workout?

Ie. When to do the sparring, focus mitt training etc.

Thanks in advance.

Keith


IMHO If this is going to a regular workout, your coach is on the wrong track. This would be too fatiguing and you would get little physical benefit from the exercises you did after that workout.

However, especially in boxing, being able to focus and fight when physically fatigued is very important so to do a routine like this once in a while, or perhaps regularly for a short time period, can be a very good thing. As a regular workout it doesnt sound suitable.

Cheers,
Mat
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Postby foster » Nov 14, 2005 07:14

Thank-you Dragon and Mat,

You are right the club is on Mon/Wed/Fri.

Can you give me a detailed breakdown of the advice you gave me for Mon and Wed workout, or can you recomend me a good book.

Eiether boxing related or a book that deals with how to construct a work-out. I have the Science of sports training, but it is not a laymans book and I found it hard to understand. Or maybe I need to read it again cause I am just a dumb ass?

If you can be as detailed as possible I would greatly appreaciate it.

Thanks again! :D :D

Keith
foster
 
Posts: 10
Joined: Aug 10, 2005 12:09
Location: N. Ireland

Postby dragon » Nov 14, 2005 07:26

A good source of info/training suggerstions is here:-

http://www.rossboxing.com/thegym.html

There are some good articles on training drills for speed/power.


Dragon.
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