Training plan for Unleashing the boxing champion Made by: Dziugas Klimas What is boxing •Boxing is a combat sport, that require a high level of cardiorespiratory fitness and anaerobic power output. Muscle strength in both the upper and lower limbs is paramount for a fighter's victory and is one of the keys to success in boxing. As boxing punches are brief actions and very dynamic, high-level boxing performance requires well-developed muscle power in both the upper and lower limbs (Chaabène et al., 2015) • Ok Ima Fight These Thoughts | Know Your Meme Goals: •Speed; •Aerobic and anaerobic endurance; •Strength; •Power. • • From zero to hero •I will be working with amateur boxers, which are taking every opportunity to have a fight. So They can collect wins and reach new level in their carrier. •They will be fighting every month, so I’ll use 1 Meso cycle which will contain 4 Micro cycles of training. • Boxing Experts Boxing Experts Everywhere - Buzz and Woody (Toy Story) Meme | Make a Meme 3 weeks of micro cycles: Monday warm up and technique/combination/foot work drills, cool down ; Tuesday Running warm up, sprints and cross, cooldown Wednesday Day off, active rest ( jogging, team games, swimming, cycling) Thursday Warm up, sparring session, cool down Friday Warm up and HIIT training (type 3, to target anaerobic, o2) Saturday Mobility / flexibility, strength and power training Sunday Recovery day ( massage, sauna, cryotherapy) 4th week will be easier, we will drop the training volume and let the body deload the stress and get ready for the competition More details •For warm up I will use dynamic agility and coordination movements ( jumps, jogs, ladders work, shadow boxing, dodging and moving) 40-45 minutes. •For cool down I will go for mobility and flexibility exercises (full body stretch) 15-20minutes. •Technique drills for 50-60 minutes of hitting combination moving, defending and dodging. •Warm up before running 10 mins (focusing on lower body mobilization and activation). Sprints 50 m. sprints using 50/60/70/80/90/100% of efficiency. 1 min rest between. 5 max efficiency sprints of 100m. 2-3 mins rest. 1 hours of high intensity jogging (110-160 HRB/min). •Sparring session – 10 rounds of 2minutes sparring and one minute rest. • HIIT short intervals • Exercise Sets Interval Efficiency Rest Punching the boxing bag 3 30sec. 90-100% 30sec. Burpees 3 30sec. 90-100% 30sec. Jumping lunges 3 30sec. 90-100% 30sec. Mountain climber 3 30sec. 90-100% 30sec. HIIT long intervals • Exercise Sets Interval Efficiency Rest Hammer tire slam 1 3mins 80% 3mins Jumping jack 1 3mins 80% 3min Resisted boxing 1 3mins 80% 3mins Kettlebell swing 1 3mins 80% 3mins 3kg ball throws with squat 1 3mins 80% 3mins Game based HIIT • Relay Sets Interval Efficiency rest Ladder race 1 2-5mins max 1.30-2mins Bringing the props 1 2-5mins Max 1.30-2mins Punching the bag 1 2-5mins Max 1.30-2mins sparring 1 2-5min max 1.30-2mins Shadow Boxing 1 2-5mins max 1.30-2mins Most common injuries •A wide variety of hand injuries are encountered in combat sports. These are often specific to the combat and contact techniques that are unique to each sport. •Saggital band (boxers knuckle) •Carpometacarpal joint dislocation •Fractures • • •(Drury, Lehman & Rayan, 2017). Disabling Hand Injuries in Boxing: Boxer's Knuckle and Traumatic Carpal Boss - Clinics in Sports Medicine Injury prevention •Prevention of hand injury in boxing centers around 4 main concepts: •Hand and wrist wraps/taping; •Modifications of glove padding and design; •Proper striking technique; •Proper conditioning. • • • •(Drury, Lehman & Rayan, 2017). • • Thanks for your attention How Mike Tyson became a Chinese Meme References: •Chaabène, H., Tabben, M., Mkaouer, B., Franchini, E., Negra, Y., Hammami, M., ... & Hachana, Y. (2015). Amateur boxing: physical and physiological attributes. Sports medicine, 45(3), 337-352. •Drury, B. T., Lehman, T. P., & Rayan, G. (2017). Hand and wrist injuries in boxing and the martial arts. Hand clinics, 33(1), 97-106. •Kalina, T. (2022). Learning material of Strength Training and Conditioning course. •