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Transcript of Boxing
Major Muscle Groups
Hurtles are a great way to improve balance which is key to keeping a good base during a fight.
Agility ladder, like the hurdles and the jump rope, increase quick movement and foot placement along with quicker reaction time.
Jumping rope is a great way to build endurance and increase accurate foot placement
Trained female boxer previously competing at a welterweight class (140-147 lbs.)
Our goal is to drop a competitive weight class, from welterweight to super lightweight, while maintaining strength and lowering body fat percentage.
What is boxing?
- drop a competitive weight class while maintaining strength and lowering body fat percentage
- take skin folds every week and hydrostatic weigh once a month
- completing this workout plan and following this diet will help the athlete to not only reach their goal of lowering body fat percentage without losing lean mass but will also help them to win more fights, gain more skills and have more of a sense of achievement
- moderately trained boxers are in pretty good shape so these exercise may come as second nature for them; the workout plan that is being implemented is realistic because the athlete is used to these kinds of exercises just on a smaller and less intense scale
- Our time frame is not very short, three months to be exact, which gives the athlete a lot of time to focus on their diet, exercise and internal motivation. Our time frame is reasonable so that the goal can be achieved.
quick bursts, meant for all out exercise, quick jab
10-15 seconds of all out exercise
short bursts of energy
lasting from 10 seconds to 2 minutes
What is Boxing?
Boxing is the sport or practice of fighting with the fists, especially with padded gloves in a roped square ring according to prescribed rules.
Month 1 explanation
Month 3 explanation
Increase Sprints (intensity)
Medicine Ball Throws
Heavy Bag Thrust
Month 2 explanation
Cardio: Increasing the intensity of cardio
Timed Miles: < 8 minutes
Intervals- 45 minutes of 5 minute jog, 1 minute increased pace, 2 minutes walking
Timed Sprints 8 x 100 meters Resistance train at 70%-90% of 1RM
Cardio-Treamill (5.5 mph)
Resistance train at 50%-70% of 1RM
Upper body exercises-
Lat Pull Down
Lower body exercises-
Eat 5-6 times a day (meal Frequency)
increased muscle development
Pre-workout: liquid carb drink containing 60-70% carbohydrates
During workout: 1-2 bottles of fluid replacement drink (preferably water)
Post workout: recovery liquid carb drink containing 70-80% carbohyrdates
Typical Meal Plan
Whole wheat bagel with peanut butter
Six egg whites
12-inch Turkey sub on whole wheat bread with veggies and cheese
Grilled chicken breast
Whole wheat pasta with sauce
Introduce some exercises
Resistance train at 100% of 1 RM
The sport of boxing is definitely not a sport for everyone. It involves intense training and a strong head, literally.
Every major muscle group is used in order to defend yourself and ultimately, win the fight.
It is the best workout there is.
Smith M. Study:
Effects of Restricted Energy and Fluid Intake on Simulated Amateur Boxing Performance
8 Amateur boxers
4 on restricted CHO diet
4 on non-restricted diet
5 days on diet, followed by 9 days on regular diets
Restricted showed 3.2-4.6% less punch force than Un-restricted (in 8 punches)