Boxing Training Guide


Boxing: A Great Sport - Anaerobic Training for the Boxer
By Katalin Rodrigues Zamiar

The boxer's 12 rounds at 3 minutes piece with one minute rest is a format that simulates anaerobic training. Although most think that a fighter is experiencing the aerobic phase throughout a fight, it is in fact anaerobic.

The boxer is exposed to many unusual experiences within his competitive arena. The process of preparing to fight requires far more than a morning run to be properly conditioned. Anaerobic exercise refers to high intensity exercise. When the body is within the anaerobic phase, the extra oxygen supply in your body runs out and it pulls from it reserve, it is at this point that the body is experiencing its anaerobic threshold. It is easiest to determine this when the body begins gasping for air. This will occur after a series of flurries are thrown or after a running a sprint. Boxing is like several sprints. The punches thrown require a tremendous amount of speed and power and then the body must learn to recover in a short period of time. It is this system that is critical to the fitness level of a boxer.

Park, who headed Oscar de la Hoya's fitness team for several years shares several of the anaerobic training regiments that he used to prepare de la Hoya for his fights in 1995-1999. In order to train for explosive power, Park incorporates various cardiovascular machines. He recommends intervals using the Treadmill, Nordic track, Reebok slide and the U.B. T. (an upper body trainer that looks like a bicycle for the arms). By using all these different machines, the body experiences complete cross training in an athletic state. Furthermore, Park keeps the intervals intense and above the maximum heart rate in 3-4 minute periods of time. However, to mimic the recovery time within the ring, Park uses a one minute rest interval between anaerobic intervals, which also allows his fighter to get to the next machine.

Tim Hallmark, develops Evander Holyfield's explosive power by using plyometric drills. Plyometric exercises are used to train specifically for explosive bursts of energy required within sport movements. Hallmark's favorite exercises include medicine ball throws, side step drills (see exercises below), sprints and various jumping drills. One of Hallmark's signature exercises uses his patented center force machine for vertical leaping. The center force machine not only develops explosive power for jumping, but Hallmark shares that if an individual's vertical leap increases so will their reaction time overall. Since an athlete's hand coordination and agility is trained through plyometric sport movements, the vertical leaping machine improves Holyfield's footwork and hand speed.

5 Great Anaerobic Workouts
Each drill can be easily inserted into any boxing exercise routine.  Depending on the level of
competitor or athlete, anaerobic drills should be done 2-4 times a week.  
Windsprints – Vary your distances and routes.
MARTIAL ARTS BENEFIT:   Assists in training for explosive power that is needed during all sections
of your form.
Stair Runs – Run forward and sideways.
MARTIAL ARTS BENEFIT:  Helps to condition the legs for fast kicking and improve footwork when
dancing around the ring.
Relay Runs – With or without partners, use landmarks or buy cones.
MARTIAL ARTS BENEFIT:  Improves overall wind so that recovery from fast, powerful flurries don't
leave you defenseless.
Vertical Jumps – Or try a variation and do basketball jump shots.
MARTIAL ARTS BENEFIT:  Will help to dazzle the judges when executing jump kicks during forms
competition.
Box Jumps – Make sure you are using a sturdy surface.
MARTIAL ARTS BENEFIT:  Great for strengthening any kicking or jumping technique, as well as
deep stances (i.e. horse stance).
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