Training of boxers. Strength training boxer

Boxing is one of the most spectacular sports. The stakes in the sweepstakes, sometimes, reach several million dollars, which is probably why it is considered the most corrupt sport. But in order for the show to be spectacular, the training of boxers occupies a very important part in it. Not to mention the fact that the outcome of the fight depends on it, the popularity of the boxer, his position in the standings and, naturally, the prize money.

Training

Probably, it's not a secret for anyone that the strength training of a boxer takes more than 90% of the total presence in the gym. This is due to the fact that without sufficient physical preparation there can be neither sharpness nor speed of impact. It is also worth noting that during strength training, the boxing endurance is also increased, which is necessary so that during the entire time allotted to the fight, the athlete can tightly conduct it, combining it with quick and easy movements around the ring.

As for the musculature of the athlete, they become relevant for completely different actions. So, legs, back, deltoid and extensor arms, thoracic and oblique abdominal muscles develop during the course of ordinary training, but in order to meet modern requirements of strength training, the athlete must apply special exercises.

Classification of exercises

Naturally, the boxer's strength training implies the systematization of sports exercises, which is accepted in boxing, and is based on competitive exercises . These are called special, and they pass in pairs, often in gloves.

As for other exercises that are considered common for all sports, such are designated as general developing.

All the rest, which do not fall under either the first or the second category, are called specially-preparatory. They include imitation exercises in pairs and single, strikes against shells and others.

There is also a separate group that prepares the athlete for more complex exercises. In themselves, they are quite simple, but in their structure are similar to those to which the athlete is subsequently trained.

As for the physical training of the athlete, it is worth noting that even the same exercises, which differ in the way they are performed, can be used to develop various qualities that will be necessary for the boxer.

Methodology

The fact is that even classic boxers training has always been based on a large number of repetitions and working with light weights. This not only trains muscle endurance, but also does not affect the increase in muscles, because for the athlete only strength and speed are needed.

Thus, muscular endurance is gained, thanks to the rope, running, etc. Directly in the gym itself, one must make a slope to work with heavier weights.

It is because of this training that boxers pass at the maximum possible speeds and with a dense intensity. Thanks to this, productivity is also increasing.

Special boxing trainings

The specificity of this sport is such that it implies basically training on an individual plan, but do not forget about the general training. As for the first, then basically exercises in pairs, working out shots, fighting with the shadow, coordinating the movement during defense and attack, working on boxing shells, etc. And special training for the athlete can be divided into two parts: the first is a kind of foundation , In order to maximize the development of the motor functions, on which the main boxing part is based. At the same time, the better the first level of training is developed, the stronger will be learned the second. Thus, do not underestimate physical training, just like the basic one. The best will be the perfect combination of both the first and the second under the supervision of an experienced coach.

Underestimation

Underestimation of training in boxing and development of only one side inevitably lead to one-sided development and rather low and unstable sports performance. If you address only to general physical training, then there will not be enough shock and technical base, which is not enough to adequately perform in the ring. But, on the other hand, if you only give time to special training, without having a suitable common ground under your feet, then a victory is unlikely to be achieved, especially in a fight with a rival who took this error into account.

Boxer training at home

Many people are wondering whether it is possible to engage in sports activities in an amateur or semi-professional way, using non-professional equipment in gyms, but improvised means. Naturally, this option is not only considered, but remains and is preferable for those people who can not afford full-time training in the gym. Next, some exercises performed by professional boxers will be given, without any additional devices at hand:

• Push-ups from the floor (preferably with cotton).
• The so-called "fight with the shadow" (if possible with weights on the legs and hands).
• Cross-country running.
• Jumping in place with the pushing of the neck from the chest (you can use even a mop).
• Keep the same object on the shoulders behind the head and perform rotational movements.
• Bicycle (if possible).
• Training "uppercut" with weights.
• Jumping on one leg through a bench or ledge and in length.
• Blows in the pool (as an option river, lake, pond).
• Working off knocks and sitting, then jumping.
• Exercises on the bar.
• Raising the trunk.
• If possible, climb the rope.
• Running on the stairs.
• Jumping on the rope.

Thus, you can complete a full course of exercises, which will give a similar result, as the training of a boxer in the gym. There would be a desire.

Training of professionals

On the example of Floyd Mayweather, Jr., one of the best sportsmen of our time, who does not have any loss in his activity, one can analyze in detail one day in the gym and understand how heavy and varied the training program of boxers is. The exercise plan is designed in such a way that the athlete can move to a qualitatively new level:

• Sparring. Many boxers begin with heavy physical training, and then go to the ring. Floyd is different: first an easy warm-up, then sparring with 4 partners for 10 minutes each.
• Speed bag and paws. Further, the strokes are worked out and work with the trainer. On average, in 7 minutes, he deals 800 blows.
• Cross. Jogging is a necessary attribute. At least 3 times a week, you need to run about 8 km.
• Work on a heavy bag. Working off a strong impact for 30-40 minutes.
• Other physical exercises in which there is a game of basketball or training with your eyes closed.

End of workout

If everything is clear with the conduct of classes in the hall, then we should not forget that in any case it is impossible to stop abruptly. Training boxers never suddenly end. Professionals work on wear and even after the main program add themselves a few more exercises, after which the weight and intensity gradually decrease. An amateur can finish stretching exercises.