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Boxing performance, or practical boxing fitness has a vast array of benefits which individuals can work towards achieving. Boxing performance has been defined as the training methods of a fight gym, combined with scientific based strength and conditioning, and placed in a fitness training environment whereby increased physical capabilities is the primary goal. Boxing performance could be broken down into four key areas of training in technique, explosiveness, boxing conditioning and strength and conditioning. Additionally the combat style Muay Thai is a supplementary element.
Technique 101
To achieve benefits in strength, speed, power and coordination correct technique needs to be followed. All boxing attack and defence must start with the jab, and must be continually emphasised throughout sessions. The jab is the lead left hand (for an orthodox right handed boxer), and is NOT left-right, left-right etc punching as instructed in many boxercise or fitness classes. Stance should be slightly side on (chest at 45 degrees) with left foot forward, weight on toes with slight knee bend, hands level with hair, and left hand slightly forward. Fists should be relaxed but ready to clinch at impact. Fists should be rotated on the jab and cross (right hand) to maximise length, equalling power. Leverage should be sought on non straight punches (e.g. hook and uppercut) to also enable power. The large knuckles of the index and middle finger should strike at impact. Legs should also be encouraged to be used in all punches and combinations.
Explosiveness
Although different than many martial arts in that boxing is trained to be applied over an extended period of time, rather than immediate end game, explosiveness is vital. Individuals can gain a great deal by placing a focus on explosive work in areas of strength, speed, power, agility and reaction time. In boxing explosive work should be done both when fresh at start of session, and under fatigue as you must be effective at any time as called upon.
Explosive work can be completed throughout the basic punches of jab, cross, left hook and more, and build into combinations. This could be done in sets or through timed rounds. Fitness drills such as repeated effort 10 straight fast and hard punches followed by three push ups can be very effective. And of course working the heavy bag both from range and in close is a traditional and highly effective method.
Boxing Conditioning
Most commonly seen as the use for boxing training outside of fighting is the conditioning work. Both high volume (many punches) and maximal effort (fast punches) drills can be applied.
Classic example of this is the diamond drill whereby you select 3-5 punches (e.g. straights, hooks, uppercuts) and run through a diamond formation of 10 of each, then 20, then 30, then work back down to the start at 10. Higher numbers(40, 50, 60) and added punches can be worked to as conditioning improves. Additionally exercises can be incorporated between levels, such as running a certain distance, body weight squats etc. This type of work is very much based around endurance and mainly uses the aerobic energy system.
Maximum effort drills such as fast straight punches for 30 seconds or more, and toe tap uppercuts are very lactic threshold building, and will condition you to work harder for longer periods of time.
In all the conditioning work through boxing must have a purpose and cannot be some random dreamed up exercise. Is it for endurance purposes, or is it lactic threshold building. Both can be combined, however it is recommended for only those advanced in boxing performance.
Strength & Conditioning
Boxing along with most combat sports are built on tradition. Battle hardening methods have been developed having been tried and tested over many years. This must be respected. However a by product of this is an unwillingness, and misunderstanding of effective strength and conditioning techniques which are utilised in other sports performance training. The old adage that a boxer must not lift weights in fear of bulking up and getting slow, and must stick to bodyweight exercises such as push ups to get strong, is outdated and misinformed. Modern strength and conditioning techniques which are primarily based around neural activation are not bodybuilding programs - where the focus is increasing muscle size. In saying this Mixed Martial Arts (MMA) has become very welcoming of modern techniques.
Strength added to the speed developed through boxing can create a tremendous amount of power. This must primarily be neural strength; whereby the individual will become more efficient at recruiting muscle fibres to process a movement. This is completed through lifting heavy compound based movements of 1 to 5 repetitions over 4 to 5 sets with long recovery periods. Preparation sets will also be required to lead into the heavy sets. ( Note - bodybuilding routines are based on fatiguing the muscle to allow adaptation of increased muscle fibres (size) and generally work to 10-12 repetitions of relatively moderate weight).
There are also many other areas of strength and conditioning which can be applied to boxing performance, such as dynamic and agility work (box jumps etc), lactic threshold training (prowler sled, sledgehammer, tractor tyres etc), kettlebell training for multi dimensional movement are just to name a few.
Muay Thai
Although our initial instincts are to attack with our hands(think a melee in a football match, or a fight at a local bar), the striking components of Muay Thai in kicking, kneeing and elbows can be of great use from a performance perspective, and well as practical form of self defence. Muay Thai strikes will challenge our flexibility, coordination, agility, balance and core strength. Try to pay attention to general correct technique, however physical limitations such as flexibility may be a limiting factor. The supplementation of Muay Thai to western boxing provides the ultimate performance workout program.
Essentially this has been a brief outline of the methods which can be used in boxing performance. It is a mystic art which combines many components, but if used correctly can deliver many positive outcomes.
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