If you are looking a "gladiator" style conditioning program, try this one, "Get in Fighting Shape". This is a training camp program for conditioning and boxing, it is not easy and you must be in a pretty good shape before to do this kind of program...
Wednesday, November 6, 2013
Friday, May 31, 2013
Peak Performance for Boxing
Peak Performance for Boxing
Specific conditioning for boxers
2 different programs according to the timing of preparation :
- Pre-training camp
- In training camp
Each program will be targeted according to the specific needs and priorities of the fighter. Here are the different components of training we may focus on :
- Conditioning and strength program in training camp: all exercises and workouts are very specific and target a full transfer for boxing punching power and speed. For this purpose it's very important I work closely with the boxing trainer.
Main goals :
1- Cardiovascular conditioning, high intensity endurance
2- Maintain conditioning and strength-power, then peaking.
3- Recovery sessions.
4- Body composition testing.
5- Nutrition.
- Conditioning program before training camp: the purpose is
getting in competitive shape (strength, conditioning, body weight) so the boxer will focus mainly on boxing training (skills, sparring…) during the training camp.
- Cardiovascular training program for high intensity endurance
- Conditioning program with a focus on weight loss (before training camp)
- Strength program before training camp: total body functional strength
- Muscle mass gain through a specific protocol training program, so the boxer do not lose his speed, velocity and explosiveness.
- Week-end training camps: total body conditioning, prior to main training camp.
- Cardiovascular program, analysis and evaluation with heart rate recorded (anaerobic threshold, VO2max, speed of recovery).
Cardiovascular workout feedback : heart rate is recorded during workout to evaluate the physiological impact of this workout. This information allow to know if there is fatigue, a risk of overtraining, if the training load is right, if it is necessary to push more, if the cardiovascular specific endurance needs to be improved.
I focus a lot on :
1- speed of recovery (heart rate has to drop as fast as possible in 1 minute) : the fighter will be able to keep a high energy level round after round.
2- anaerobic threshold improvement: high intensity training (running, circuit training) minimizing the lactic production ; this is synonym of high cardiovascular conditioning and the fighter will not get tired in the last rounds, he will keep physical power and mental focus (lucidity).
« All the progress in your training (skills, strength, conditioning…), happens during the recovery periods between the workouts, it never happens during the workout. »
- Body composition testing by ultrasound: accurately measure fat thickness and calculate body fat % and weight distribution. Goal for boxers: track fat loss and muscle gain (or loss) during training; this allow to adjust training loads and nutrition.
Dominic Paris
Strength and Conditioning
(424)672-5746
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