hello everyone. im a high school student. grade 10. i am doing a grade 11 fitness course and one of the written assignments is to make up a 5 day work out. (that i will be doing for 4 weeks after!) and it must be sport specific. originally i was gonna do football. but then i came across boxing and i never thought of boxing being a sport.:scaredas: so my question to you is. what excersices should i do? i already have... btw my classes are 75 mins long. Skipping ------------------------------------5/10 mins bench press --------------------------------------5 reps dumb bells -------------------------------------10 reps push ups -----------------------------------------5 reps pull ups ------------------------------------------3 reps chin ups ------------------------------------------3 reps squats with weights ----------------------------5 reps sit ups with weights ---------------------------10 reps crunches with weights ------------------------10 reps running-------------------------------------------10 laps lower back --------------------------------------10 reps thanks:hi:
Well he's asking for some boxing related exercises to do ! Firstly I'd go with some shadow boxing, cheap easy and is a great way to warm up and down. Plus you can work on your punching technique this way. If you can get some equipment like a heavy bag or something you can use that in your routine.. what kind of equipment do you have?
Ok, first up you need to establish what a fighters needs are. Each person is different, for example you may have someone who already has a very good level of strength, but is lacking condiotioning, so a training programme would need to be tailored more towards conditioning. For the purposes of this exercise however, I think it would be best if we looked at improving every aspect concurrently. So, a fighter needs to: Be Strong Be Explosive Be Fast Be Skilled Be Well conditioned (aerobic and anaerobic) Have good balance Have good co-ordination Have good flexibility Have an impeccable work capacity Take ample recovery From the above information, we have a blueprint of what areas we need to work on. We now have to look at what methods are available to us to enable us to start building a programme. We might be limited by a lack of certain equipment for example, so we have to analyse what we have available, and build a 'pool' of exercises that we can choose from. For strength you would need access to some form of resistance, be it weights, resistance bands, isometrics, sandbags etc, the options are endless. For explosive strength, you can again look to use bands, short duration isometrics and plyometrics to name a few. Also be aware that a certain amount of max strength training will develop explosiveness; however, too much max strength can hinder athletic development. Speed - again, we can utilise plyometrics for this aspect, although the biggest factor in developing sport specific speed is getting the technique down, which brings us nicely on to... Skills - Find time for skill work, this is critical to a boxer. Every other physical aspect should serve as a supplement to your boxing skills, ie if you want to learn to punch, you have to punch. Physical training will allow you to deliver harder, faster strikes more often, but you need to have the skill to land them. We can work on skills by shadow boxing, pad work, bag work and sparring. Conditioning - We have various ways of working this aspect. Roadwork, circuit training, bag drills, sparring etc will all enhance conditioning. Balance - Another very underrated factor for a fighter. A boxer is often on the move, changing directions quickly and shifting weight from one foot to another, so he/she must feel comfortable in every position. I find that bodyweight exercises work well for balance, and I also try to incorporate unilateral movement into my strength workouts to improve balance. Co-ordination - another very important aspect which is all to often neglected. We can improve co-ordination through skills training, bodyweight exercises and perhaps the most often overlooked part of this is to be active in a number of different sports. Flexibility - Another overlooked area. We need to be flexible to allow a full range of motion in our strikes. We can work this through several different types of stretching (static, dynamic, isometric, pnf etc), and certain dynamic strength workout can also lead to increases in flexibility. Work capacity - This is where a number of potentially great athletes fall down, and never reach their potential. To be the best, you have to train smart, but you also have to be able to push that extra 10%. You need to replicate this extra 10% in training so come fight night, you aren't caught short. You will develop your work capacity by turning up the intensity in you workouts. You can adjust the volume and frequency of your workouts but the intensity must always be at your maximum, unless you are performing... Active recovery - You need to find time for recovery. Sleep is the first port of call, but active recovery is something that will also help you. To help your muscles to recover, you need to move them, recovery and rest are two completely different things, recovery is not sitting around twiddling your thumbs. Light gpp drills work for active recovery, my personal favorite is yoga. Looking at the above advice, we have 10 areas that we need to work, but we only have 5 days, right? We have to find a way to fit these 10 aspects into 5 workouts. It is not advisable to train 5 aspects this week and 5 others the next as gains will be limited, as I mentioned earlier, we want to develop every aspect concurrently if possible. We can do this by blending several aspects together, for example, flexibilty can be a part of every workout, skills and conditioning can be worked at the same time (heavy bag drills etc), co-ordination, balance and strength can be worked together and so on. Alternatively, you could look at training twicwe daily ie once in the morning and once in the evening I'm hesitant to go further at this time as after all, it is your assignment, not mine. Take time to consider the above advice, and see what you can come up with. If you are struggling, feel free to ask and I will help you out as much as I can. I hope this helps, and best of luck with the assignment.
