Fitness homework
Basic Fitness Homework
Types of training
There are two types of training: a steady state, which is referred to as low-intensity work, and high-intensity or interval training. Both are equally important to the fighting trainer.
Interval training is one of the very best methods for speed, although it can also be modified to enhance endurance. The training effect is controlled by varying:
1. Speed
2. Distance covered
3. Number of repetitions
4. Rest periods between efforts
If we take running as the training medium for improving leg speed and high-intensity fitness, a typical schedule might entail doing 8 * 400m sprints, aiming at 70- 100 seconds and resting during the time to steadily walk a lap in say 5-7 minutes. Speed and recovery are obviously determined by the trainee’s current level of fitness. A thorough warm-up and stretch are both required before and after the work out to this intensity.
I personally used this fighting and training method as an ABA boxer and also when I turned professional. As I said previously, I would also mix these sessions up with 10 * 100 meters for pure speed, even on a very slight incline.
It is a massive progression form of training and the beginner to intermediate level trainee, who must be told to start of the day to use 50 % on the first sprint and then work up and through the stages, before reducing back down again, rather than giving a full-bodied 100% session. Training like this requires a training partner.
I’ve found a group is even better, as the rivalries and camaraderie will inspire your training performances.
So to recap, I used 400m 8 * 400, 200m 6 * 200m and 10
* 100mm, and then for all-out speed I used 50m, with virtually no recovery time at all. Sprints were always made much harder with a slight incline, which made it a huge battle, but that only made us fitter and stronger.
Another method I remember using was sprinting backwards. (Careful!) This has an outrageous effect on the hamstrings and quads. Try it because once you have mastered running backwards, it’s a massive change and will be a great addition to your armoury.
Below I’ll show you some great types of training for all abilities.
1. Cardio
The cardio element of training is an immense subject.
I don’t intend to cover the whole subject, just the ones that affect boxing training. Although training in a combat sport is a very good way to get fit in its own right, it is generally a good idea to pre-condition yourself, prior to starting training.
This applies to older trainees returning to the sport after a lay-off, just as much as it does to pure novices.
When I train Personal 1-2-1, I give the client a plan, weight graph, an eat-well plan and Fitness homework to be carried out on the days they aren’t working with me.
This, coupled with the nutrition and boxing workouts, ensures a great calorie deficit at the end of the week, which (can) equal a loss in bodyweight.
Beginners courses generally provide just the
preconditioning you need to go on the more demanding full sessions, but even these can be more enjoyable if you get fit for them first. There are a number of basic exercises that can promote and develop physical fitness, one of the most popular being running.
The beginner starts out walking and jogging, the marathon man covers 26 miles at a 5-minute pace, while the sprint athlete performs an incredibly gruelling 400m sprint that leaves them hardly able to walk, but there are a host of routines and training methods between these two extremes.
Great alternatives to running for the overweight person include the stationary bike, cross trainer and rowing machine. They can be monotonous and some trainees may become bored and uninspired. Skipping is another good basic exercise for improving the cardio system.
Gym routine for the beginner – Aerobic Conditioning
Phase.
Week 1 and 2
To be carried out 3 times per week, for week 1 and 2.
• 5 mins skipping (5 * 1 mins)
• 5 mins exercise bike
• 5 mins jogging machine
• 5 mins rowing machine
Then, in week 3 and 4, carry out 3 times per week.
• 9 mins skipping (3 * 3 mins)
• 10 mins exercise bike
• 10 mins jogging machine
• 10 mins rowing machine
Note that each 5 or 10-minute blocks of work can be followed by a 1-minute rest period in the first week, reduced to 45 seconds in the second week, then 30 in week three and 15 in week 4. The progressive nature of this training / recovery means that by the end of week 4, the recovery of the trainee should be much improved.
With the addition of basic exercises (bodyweight), you have a great weight loss plan, as it will burn off a lot of calories, effectively speeding up your metabolism.
2. Bodyweight
Here we have a very simple bodyweight circuit. These circuits pay rich dividends to cardio aerobic fitness and have the benefit of requiring nothing equipment wise , just bags of effort.
The bodyweight circuit. (Complete 10 of each at a fast
tempo, circuit fashion.)
Complete after the aerobic conditioning phase. Ten of each exercise.
Mondays, Wednesdays and Fridays.
1. Press-ups
2. Crunches
3. Squats
4. Press-ups
5. Twist Sit-ups
6. Tuck jumps
7. Press-ups
8. V-sits
9. Squat thrusts
10. Press-ups
The initial basic training is exactly what it says… BASIC.
Novices need to be able to build their strength and conditioning into a basic fitness that will allow them to start effectively increasing their basic confidence in sparring and other technical training.
Perhaps the best of thing of all is to just get out in the fresh air and simply run yourself fitter. It has been said that boxing training does not matter without the roadwork. This means you need to don your Nikes and hit the road, building up massive reserves of stamina and energy.
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