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Boxing

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by

Morgan Spear

on 30 April 2015

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Transcript of Boxing

Physiological Aspects
Major Muscle Groups
Upper body
Biceps
Triceps
Traps
Deltoids
Latissimus Dorsi
Erector Spinae
Pectoralis Major/Minor
etc.
Lower Body
Quads
Hamstring
Gastrocnemius
Soleus
etc.
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
Conclusion
Our Athlete...
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?
S.M.A.R.T. Goal
Specific
- drop a competitive weight class while maintaining strength and lowering body fat percentage
Measurable
- take skin folds every week and hydrostatic weigh once a month
Attainable
- 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
Realistic
- 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
Timely
- 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.
Nutrition Plan
Energy Systems
ATP-PCr
quick bursts, meant for all out exercise, quick jab
10-15 seconds of all out exercise
Anaerobic Glycolitic
short bursts of energy
lasting from 10 seconds to 2 minutes
Macro Cycle
BOXING
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.
Morgan Spear
Jessica Dauvergne
Jennifer Morrow
Month 1 explanation
Month 3 explanation
Cardio
Increase Sprints (intensity)
Plyometrics
Box Jumps
Medicine Ball Throws
Chest Push
Heavy Bag Thrust
Hurdle Hops
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
Upper Body
Bench
Dead Lift
Pull Up
Tri-Dips
Month 3
Month 2
Month 1
Cardio-Treamill (5.5 mph)
Resistance train at 50%-70% of 1RM
Upper body exercises-
Bench Press
Bicep Curls
Cleans
Lat Pull Down
Pull-ups
Tricep Dips
Lower body exercises-
Squats
Deadlifts
Lunges
Calf Raises
50-60% Carbohydrates
20-30% Protien
20-30% fats
Eat 5-6 times a day (meal Frequency)
increase metabolism
increase energy
increased muscle development
HYDRATION
Electrolytes
Pre/Post Workout
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
Breakfast:
Whole wheat bagel with peanut butter
Banana
Six egg whites
Snack:
Apple
Veggie juice
Almonds
Protein drink
Lunch:
12-inch Turkey sub on whole wheat bread with veggies and cheese
Dinner:
Grilled chicken breast
Whole wheat pasta with sauce
Veggies
Salad
Lower Body
Squats
Lunges
Leg Press
Calf Raises
Plyometrics
Introduce some exercises
Bunny Hops
Push Ups
Agility ladder
Box Jumps
Resistance train at 100% of 1 RM
Bench Press
Squat
Leg Press
Tri/Bi Curls
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)
http://www.ncbi.nlm.nih.gov/pubmed/11426438
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