Friday 30 March 2012

So what is Strength Training? And how does it relate to Boxing?

In this post I want to discuss strength training specifically for boxers. I want to get as far away from general strength training as possible, distancing myself from powerlitfing and bodybuilding. I may reference other sports where atheism and flexibility play a role with speed and strength similarly to boxers (sprinting, basketball etc) but I am coming from a functional-athletic-performance perspective and NOT a brute strength view point (boxers are not 'Strongmen').

I am a sports’ enthusiastic and have to say over the years, as humans and our understanding of our bodies and genetics have developed in the training of many sports, Boxing’s dinosaurs have held it back. I like to look at advances in other sports and integrate them, where beneficial, in to boxer training, strength and conditioning.

I would not like to call the strength training in my blog pure strength training but more strength conditioning. I always look to give my fighters a power edge over opponents but also interlink this aspect very closely with speed, stamina and endurance. If I was prioritising, which I never really do when I am planning a fighters training schedule (depending on strengths and weaknesses of course), strength training falls behind conditioning, as you can get ready to fight without strength training but not without conditioning (as you will 'gas-out' extremely early with conditioning). What it will do, however, is make your punches stronger, make you able to load heavier punches through your legs, make you stronger in clinches and aid with speed improvements (strength and speed can interlink if trained correctly). That is why I have kept all strength sessions brief but very intense.

Below are eight very important points to consider when planning your strength training. Most are common sense but can be ignored in our industry.

  1. Strength training is not weight lifting
One does not need to perform any specific exercise or even lift weights to be strong (I often hear phrases like "you need to Squat to be strong"...you don't). One form of training is no more effective than the other, only an addition. Try to wean yourself away from the internet and people saying “you must Squat to have strong legs” and statements like that. Bodyweight exercises are convenient and just as effective (in some cases they are 'more effective' and individuals improve differently). Performing a Handstand Press-up for five reps and pressing a 50kg Dumbbell overhead are both great feats of strength. Not one is better or more effective than the other. Strength Training in combat sports is about improving aspects as a fighter, not a weight lifter.


  1. This is NOT bodybuilding!
We are not aiming to improve muscle mass or make your muscles look better in a T-shirt or on the beach. We are looking to make you a stronger and a more functional boxer. We will stay away from any type of bodybuilding scheme or workout as it will be completely ineffective to your boxing. If you want to look like Arnie, then boxing is not the sport for you. What boxing training will bring you however, is a fit and healthy look and an engine to compete for a very long time.

  1. Be flexible
Flexibility is vital, especially when executing heavy loads. It is important to stretch and warm-up properly (I will target this more specifically in a later post). There are also exercises that you can include in your programme that increase flexibility, such as Back Extensions, Windmills and Overhead Squats. If you plan your sessions correctly and use good form with your exercises, you can improve strength greatly without decreasing flexibility at all. 




  1. Not just a strong punch
Strength is not just punching power. A strong pair of legs are not only the foundation to powerful shots, but stops you being pushed back and bullied by an opponent. You can stand strong, battle on the inside when required and immediate an opponent with your strength. It also makes you more stable, balanced and co-ordinated. A well thought out programme with leave no imbalances found commonly in uneducated athletes which will lead to better co-ordination and general fitness levels, as well as posture.   


  1. Technique, technique, technique
Strength is nothing without technique. You may be able to push or pull a truck around but without the correct punching technique, your strength is useless. This is why I can’t tell you enough how important your skill sessions are. You generate your force when you step in to punches, rotate your hips, hands and shoulders with precise timing and snap your punch. A weaker opponent can land much more devastating punching if their technique is better than yours.

  1. Mind over matter    
It is also in the mind! This cannot be emphasised enough. If you want to hurt an opponent and punch from within, you will generate much more force. If you go in to punches scared or half-hearted, then your punches will cause little effect and could result in injuries. Aim beyond your opponent’s head, like you are trying to punch through it. Stay relaxed but hit with intent. Work on your core. Your core is the centre of your world. All power and force comes from within. Core strength is the most important aspect of your strength training.  




  1. Speed is power!
The speed that a punch is executed will influence the power that is generated. Take a look at sprinters. The force that they exhort is down to the speed of their movements and this speed is influenced by the force they hit the ground with. Speed is strength and strength is speed. Also, what is strength without speed? A powerful but slow punch will be read, blocked, parried or slipped.

  1. REST!!!
Rest and recovery is essential due to the intensity of this type of training. Ideally, try to get seven to eight hours of sleep each night. Eat cleanly and do not over-train. Stretch and listen to your body. Plan your training around your resting and not your resting around your training as without rest, your results can decrease dramatically because your body is not recovering sufficiently from sessions which will have a domino effect of all of your training.

I can state enough how much of a scientist I am not but I have an understanding on the science of the sport and how to use it in your training. Below are some definitions of different aspects of strength and how they relate to your training:

(Source: Brianmac - http://www.brianmac.co.uk/strength.htm... with thanks)

  • Maximum strength - the greatest force that is possible in a single maximum contraction (i.e. your one-rep max)
  • Elastic strength - the ability to overcome a resistance with a fast contraction (also known as speed strength)
  • Strength endurance - the ability to express force many times over (e.g. completing a maximum set of Sit-ups)
  • Absolute strength - The maximum force an athlete can exert with his or her whole body, or part of the body, irrespective of body size or muscle size
  • Relative strength - The maximum force exerted in relation to body weight or muscle size.

Workout of the Day 30/03/2012

Hey folks! Sorry I've been off the boil with this of late; it's been a 'very' busy week in the gym. This morning, we went through a boxing session, followed by a core workout.

I can't express enough the importance of a solid core. Just like the earth can't function without a strong core, an athlete, in any physical sport, cannot function without a strong core. The core is activate in everything we do; from walking to lifting weights and especially absorbing punches. Many fighters make the mistake of just training the 'show-off' abdominal muscles that 'look good' on a beach. The more important muscles are the one's we cannot see, behind those 'show-off' muscles. Also, many people neglect the lower back, leading to muscle imbalances and common injuries.

In the circuit below, we will be working on core strength to aim with throwing hard punches and muscluar endurance to give us that engine, as well as aid with absorbing punches through the course of a fight.

Complete 3 to 5 rounds of the following:
  • Ab Wheel Rollouts x5 (Standing if possible)
  • Dragon Flies x10
  • Incline Russian Twists x12
  • 45 Degree Back Extensions x15
  • Full Sit-ups x20
*Finish with either a maximum set of Plank, Medicine Ball Drops to the stomach or a round of punches to the stomach

Wednesday 21 March 2012

Workout of the Day 21/03/2012

Boxing Training for Hand Speed, Explosiveness and Endurance

Shadow Box (General)
5 minutes

Shadow Box (Fast, explosive punches)
4x2 minutes

Heavy Bag (General)
2x3 minutes

Heavy Bag (Tabata Punch-outs - maximum speed and power)
8x20 seconds/10 seconds rest

Speed Bag
3x3 minutes

Ground Work/Endurance Finisher
10 minutes non-stop of the following (vary exercises each set)
  • Squats or Lunges x10
  • Press-ups x10 (Close-Grip/Wide-Grip/Knuckles/Fingers)
  • Core Exercise x10 (Sit-ups/V-ups/Sit-up and Twist/Bicycles/Crunches)
  • Burpees or Squatting Star Jumps x10
  • Medicine Ball Slams or Tyre Flips x10
The typical boxing exercises have been given a slight twist with the aim of speed and explosiveness improvements. The Ground Work Finish works the entire body and focus you to push through it after a tough session to improve physical endurance and mental strength.

Tuesday 20 March 2012

Workout of the Day 20/03/2012

This is the type of circuit I like to incorporate in to my fighters scheduele once or twice a week. They are EXTREMELY challenging and intense and require a full effort. This type of circuit works strength, speed, explosiveness and endurance. All 'all round' workout...

Complete five rounds of this circuit with minimal rest between rounds:
  • Rope Climbs (2-5 Ascents)
  • Box Jumps x10
  • Depth Clap Press-ups** x10
  • Chin-ups x5-10
*After five rounds, complete 100 Medicine Ball Slams

**For this exercise, you need to be in a Press-up position; slightly closer grip than normal with a box to the left of your left arm and right to your right. Lower your chest to the floor and push yourself off the ground with your hands landing on the boxes. Push up from the boxes and land on the ground in the orginal Press-up position. This is two reps.

Monday 19 March 2012

Workout of the Day 19/03/2012

Now as our understanding of the human body develops, so does the need for functionality in sport. Strength has been debated in boxing for a very long time. There are different types of strength:
·         Max Strength
·         Speed Strength
·         Strength Endurance

I won’t be getting in to the descriptions of each of the above right now, but the following ‘Workout of the Day’ is a favourite of mine for improve all-round punching specific strength and endurance. We will be looking at pushing strength, rotational strength and punch specific movements to show an overall improvement. Workout as follows:

Pushing Exercise/Specific Arm-Shoulder Strength (3-4 sets of 3-5 reps)
One-Arm Press-up/One-Arm Dumbbell Press/Incline Dumbbell Press/Barbell Punch

Leg Pushing Strength (3-4 sets of 3-5 reps)
Squat Variation (Barbell, Front, Pistol)/Step-ups/Bulgarian Spilt-Squats

Accessory Back-of-Leg Exercise (2-4 sets of 6-12 reps)
Glute-Ham Raise/Romanian Deadlift/Stiff-Leg Deadlift/One-Leg Deadlift

Rotational Strength (2-5 sets of 10-20 reps)
Woodchoppers/Broomstick Twists/Russian Twists

Punching Specific Endurance (2-3 Exercises performed continuously in a circuit for 10-30 seconds)
Barbell Punches/Plyometric Press-ups/Medicine Ball Shot-put/Band Punches/Isometric Punches

Reference

John Cooper
http://www.combatathletics.com/articles/Article_%20Punch_Power_Development.html

Friday 16 March 2012

Recipe of the Week

As well as doing my 'Workout of the Day' thread I will be include a 'Recipe of the Week', offering cheap, tasty, filling, easy to make and calorie friendly meals. Note to all allergy sufferers - the meals may not be suitable for you. Always read the label of each individual product and consult your doctor first.

Egg, Ham and Cheese Sandwich

Ingridents:
1. One Large Egg or Two Medium Sized Eggs
2. 2 Slice of Turkey Ham
3. One Slice of Chedadr Cheese
4. One Medium Sized Tomato
5. Some Lettice
6. Two Slice of Wholegrain Bread

Method:
1. Cook Egg with light cooking-spray or Coconut Oil
2. Toast Bread if preferred
3. Load Sandwich with all the above!

This recipe is a great 'quick' breakfast that is high in protein and gives you sustained energy levels.

Light-spray is better than using the usual cooking oil and Coconut oil is even better! Turkey slices tend to be healthier than ham.

Do not remove the Egg Yolk as it contains healthy/essential fats.

This meal will give you roughly 20-30 grams of protein, 30 grams of carbohydrates and roughly 9 grams of fat (3 grams saturated). A fried sandwich does not always have to be unhealthy!

At the end of the day, boxing is about hitting the other guy!

Punch specific fitness is import because it works the exact muscles used when punching. You will be using the same muscles but adding intensity and other exercises around it. Although general fitness and physical preparation is important in any sport, sports specific fitness is extremely import too. You see a lot of combat athletes that perform Bodybuilding routines that have no purpose to their sport. We will be looking at function fitness and increase the strength, speed and endurance of your punching. We will use different techniques, angles and tools to simulate all of the common punches.

Isometric Punching

This is an incredible form of fitness, mainly because it costs nothing and can be done anywhere at any time. Isometrics require holding a position with maximum muscle tension for a period of time. You can find speed gains (one to five second holds), strength gains (five to seven second holds) and muscular endurance gains (over ten second holds) from Isometrics.

All Isometric Punching requires is a wall and a pair of boxing gloves. You can work any punching motion. An example would be the jab. You can train this at close, medium and long range and see increased speed and power specifically to that movement and the muscles involved. An example routine is below:

5 Rounds
  • Jab close range x5 seconds
  • Jab medium range x5 seconds
  • Jab long range x5 seconds
  • Barbell Punch x10

Remember to squeeze your muscles with maximum tension. Do not rest in between ranges, rest in between rounds. This type of punch specific fitness is something I learnt from Strength and Conditioning expert, Ross Enamait (http://www.rosstraining.com/).

Punching Endurance

When perform your normal circuit training workouts, consider adding exercises that simulate punching movements. You can increases punching endurance and experience muscular endurance gains from other exercises. Movements could increase Medicine Ball Shout-puts (simulate a jab or cross), Barbell Punches, Dumbbell Hooks or Dumbbell Uppercuts. See example below:

Circuit Consisting of
  • Press-ups x20
  • Barbell Punches x10 each side
  • Pull-ups x10
  • Dumbbell Uppercuts x10 each side
  • Shadow Box x30 seconds (throw hard and fast punches)
This is a brilliant workout for rounding off your arms and adding snap to your punch as two exercises work primary the front of your arm and two primarily hit the back.

Much of a fighter’s strength and endurance is rotary. This is logically as boxers turn their bodies to punch (from their feet, through their legs, hips and torso). A fighter’s general strength and conditioning could be great but if they are lacking in the rotational department, this can really show in a bout. That’s why I recommend including a lot of movements that rotate the body in your training plan, such as Russian Twists, Broomstick Twists and Woodchoppers. Remember, when you are training you need to think specifically and functionally!

References:

Ross Enamait


Workout of the Day

Right then, just for a bit of fun, I'm going to post some favourite sessions or workouts of mine daily. They are not a specific routine to follow, just a few workouts that either I use myself or my fighters do. All are intense; all are brutal!

Roadwork Session 16/03/2011

Sprint 6x300m (one-minute rest between rounds)
100x Bodyweight Squats (as many as possible in a row (ideally 100))
150 Press-ups; broken down in to:
  • Normal Press-ups x50
  • Fist Press-ups x40
  • Close-Grip Press-ups x30
  • Finger Press-ups x20
  • Clap Press-ups x10
*Finish with a mile run (maximum effort)

This type of roadwork session beats a long, slow run anyday! It is important to remember that boxing is roughly 70% anaerobic and 30% aerobic and this session caters for that. It's gets you're legs moving in explosive burst, like in the ring, the bodyweight calisthenic increase endurance dramatically and the mile run is a great endurance finisher.

This session will take about the same time as a 3-5 mile run and is a lot more intense and benefical to a fighter. It requires maximum effort and a great mental toughness!

Wednesday 14 March 2012

The Fun of Making Weight, Nutrition and Diet Plan Examples

The Fun of Making Weight, Nutrition and Diet Plan Examples

There are too many miracle diet plans and magic potions that are supposed to make to either stick thin or the Incredible Hulk within two days. There are also many vitamin pills and supplements that are meant to turn you in to a machine. Let me tell you; I have been called a machine. My fitness levels are very high and I had brilliant all round strength. I am not telling you this to boast, I am proving a point that supplements are generally a waste of money. Don't get me wrong, there are some very good products on the market, such as Glutamine, that can aid with recover but don't get too drawn in to myths! You get enough protein, vitamins and minerals from REAL food. If you eat healthily, then you will get all of the nutrients your body requires. Anything else your body will piss and shit out. Your money will literally be going down the drain. This is coming from a man who has tried it. Protein shakes make me go to the toilet in minutes! Some good advice will be if any food or drink does this to you, cut it out. Your body is obviously rejecting it. For example, if I drink a glass of milk, I usually end up straight on the bog; so I have cut milk out of my diet and found alternatives (such as Cottage Cheese and Greek Yoghurt as a  Calcium and Casein Protein). The general rule of thumb is that you will be healthier eating natural food than eating man-made processed food and as a result fitter. Fitness and nutrition go hand in hand. You are an engine and you need to provide your body with the right oil to work. Can you drive a petrol car with diesel in it? No!

If you look at a common Protein Shake brand, you will be spending roughly £30-50 a month and take in creatine and other supplements in to account you can be blowing your wallet! Save your money. Spend it on useful equipment such as a jump rope or dumbbells! Water soluble proteins I would recommend are 100% natural one’s. They cost roughly the same as your common high street brand of Protein and they have completely natural ingredients that are very good for you. Hemp and Pea Protein Powder Shakes are two favourites of mine.

You should always aim to eat five to seven small but frequent meals daily as your body makes better use of the nutrients and it keeps your metabolism (fat-burning furnace) working throughout the day. ALWAYS EAT BREAKFAST as it gives you energy for your day ahead and kick starts your metabolism. It is a fact that skipping meals actually makes you fat. You will lose more weight eating five or six meals a day than eating two or three because your metabolism is always working, constantly burning away fat. Just don't make them indulgent meals!

Don’t  exclude all fats from your diet. Steer away from saturated fats that you find in common fast foods. There are fats that are healthy and essential to your body. These are mono-unsaturates and poly-unsaturates. These are generally found in foods such as oily fish (e.g. Sardines, Mackerel) and nuts. I would recommend eating at least a handful of natural nuts (or some Peanut or Walnut butter) daily and oily fish at least two or three times a week. Believe it or not, these healthy fats help burn fat! Here's some information to back that up; I know that fat countering fat may seem confusing at first:

http://www.lookcut.com/articles/good-fats-for-weight-loss.html

ALWAYS EAT AT LEAST FIVE PORTIONS OF FRUIT AND VEGETABLES A DAY. I eat five portions of each a day but aim for at least five of both. Always drink at least three litres of water daily. Your body needs it more than anything else! I always have a bottle of water with me that I constantly sip on. Dehydration can kill your skills and performance so keep sipping! Also, don’t rely on energy drinks. I know some people who think that can’t train without them. You will only be allowed water during your fight and there is far too much sugar in most sports drinks and added empty calories. If you need an energy boast, add natural honey to your water and a touch lemon or lime for taste.

Our bodies require carbohydrates for energy and protein to help our muscles repair from a hard day’s work. I would recommend eating about 0.75 grams of protein daily for every pound of bodyweight (e.g. a 200 pound person would eat 150 grams of protein in a day). Most fitness and muscle magazine recommend between 1 and 1.5 grams of protein for your body but this is overkill. What is the ideal for a bodybuilder is not ideal for a fighter. Your body will focus too much on digesting protein it will focus less on absorbing the other nutrients your body requires. It can also be too much for your liver to handle and could cause poisoning. Here is some handy information regarding to over-consumption of protein and its effect on the body:

http://www.daveywaveyfitness.com/nutrition/8-side-effects-of-too-much-protein/
If you are making weight it is good to give yourself a good time scale and not starve yourself. Give yourself a target (e.g. I need to lose 10 pounds in 10 weeks). Keep track of your weight daily and only weigh yourself at the time of day you are going to be weighted officially for your fight. This is because everybody’s weight changes throughout the day. Start early and time weight making right. You don’t want to have to starve and dehydrate yourself before a bout as this will affect your strength and fitness levels and is dangerous to your health, especially when someone is trying to thump you constantly in the head. You will lose fluid around your vital organs and most importantly, your brain! If you are losing weight, my advice to you would be to vary between high and moderate carbohydrate days (see example plans below). If you are trying to gain weight, eat a balanced meal five to seven times a day (including carbohydrates).

Personally, I have never been one to calorie count but there are many great websites and applications that can do this for you. A basic measure is that if you have a negative calorie output (i.e. you are burning more calories than you are consuming), then you are likely to lose weight. If the calorie output is positive, then you are more than likely going to gain weight. I have never strictly measured my food intake, percentages of protein, fat and carbohydrates and I have had success making weight regularly. I am always roughly aware how much of a nutrient I am consuming (e.g. the packet says that this yoghurt contains 10 grams of protein and I need between 20-30 grams of protein in my meals) but as long as I am eating clean and healthy, I am on the right track.

Remember to keep it healthy and simple. Natural foods are always better than processed crap. Our bodies were not made to digest processed foods so it makes sense. Allow yourself a cheat day, about once every ten days or so, to keep you motivated. During your cheat day, eat whatever you fancy. I catch up on Haribos (I love sweets) and lamb curry’s. Remember that you are training hard and sticking to a strict diet so you have earned it. Pig out on cheat day and then start healthy again the next day.

DETOXING

Over time, every that enters your body causes a build up in toxins that are poisonous to your body and affect training and perform. Toxins have been seen to also dramatically reduce energy and motivation levels. They can be caused by smoking, saturated fats, complex carbohydrates, alcohol, artificial colours and flavourings and even tooth paste!

A detox diet can prove to be expensive but I would recommend it for the first week or two of your training programme. You can give your body all the minerals and nutrients it needs and destroy all the bad things that lurk inside your body. Eat all natural foods and natural carbohydrates such as sweet potatoes. Drink at least three litres of water daily and you will feel very fresh, energise and ready to go. You must also sleep at least eight hours a night and try to replace normal tooth pastes with an Aloe Vera substitute. Stay away from red meats, poultry, pork and lamb for this period and eat nuts, raw dairy, fish and unpasteurised egg whites for protein. Here is an example daily diet for you below:

Meal One
Fruit Salad with Organic Greek Yoghurt and Sprinkled Rolled Oats
Green Tea with a Squeeze of Lemon and Ginger

Meal Two
Organic Hemp or Pea Protein
Vegetable Juice

Meal Three
Unpasteurised Egg White Omelette with Peppers cooked in Coconut Oil
A portion of Broccoli and Carrots

Meal Four
A portion of Almonds
Green Tea

Meal Five (post-workout)
Hemp or Pea Protein Shake with Natural Honey and Raw Milk
Banana

Meal Six
Salmon Mixed Salad
Fruit for Dessert

Below are a few healthy and performance friendly diet plan examples...


Moderate Carb Sample Day

Meal One
Fruit Salad with Cottage Cheese (e.g. Pineapple, Apple, Orange, Kiwi, Grapes)
2 Slice of Brown Toast with Peanut Butter

Meal Two
Tin of Mackerel or Sardines
1 Portion of Fruit (e.g. Banana, Pear)

Meal Three
Chicken Salad with Brown Pasta
Vegetable Soup

Meal Four
3 Boiled Eggs
1 Portion of Fruit (e.g. Pear)

Meal Five (post-workout)
Chicken Breast
Banana

Meal Six
Steak with Sweet Potato and Broccoli
(Optional) Greek Yoghurt and Fruit for Dessert

High Carb Sample Day

Meal One
3-4 Eggs
Porridge with Semi-Skimmed Milk, Honey and Banana

Meal Two
Cottage Cheese with Wholegrain Rice Cakes
1 Portion of Fruit

Meal Three
Tuna Salad with Wholegrain Pasta
Vegetable Soup

Meal Four
Greek Yoghurt
Wholegrain Jam Sandwich
1 Portion of Fruit

Meal Five (post-workout)
Chicken Breast in Wholegrain Pitta or Jacket Potato

Meal Six
Salmon with Mixed Vegetables and Jacket Potato with Cream or Cheddar Cheese

Example Week

Week Day
Carbs Plan
Monday
Moderate Carbs
Tuesday
High Carbs
Wednesday
Moderate Carbs
Thursday
High Carbs
Friday
Moderate Carbs
Saturday
High Carbs
Sunday
High Carbs


Below I have listed the main food groups and healthy options of what you should be eating:

Proteins
·         Meats – Beef, Chicken, Turkey, Pork Loin, Pork Ribs, Lamb
·         Dairy – Cottage Cheese, Milk, Greek Yoghurt
·         Nuts – Peanuts, Walnuts, Cashews, Pecans, Sunflower Seeds
·         Beans
·         Fish – Salmon, Tuna, Mackerel, Sardines, Prawns, Shrimp, Muscles, Oysters, Crab, Cod, Haddock, Plaice, Squid, Eel
·         Eggs

Carbohydrates
·         Wholegrain Breads
·         Wholegrain Rice
·         Wholegrain Pasta
·         Oats
·         Cereals (non-sugary, healthy brands .e.g. Bran Flakes)
·         Potatoes – Sweet, Jacket, Boiled

Healthy Fats
·         Nuts and Fish
·         Oil- Flaxseed Oil, Olive Oil, Omega 3, Vegetable Oil
·         Eggs

Fruit
·         Apples
·         Bananas
·         Berries – Strawberry, Blackberry, Raspberry, Blueberry
·         Grapes
·         Pears
·         Pineapples
·         Kiwis
·         Figs
·         Pomegranates
·         Grapefruit
·         Mango

Vegetables
·         Broccoli
·         Peas
·         Beans
·         Carrots
·         Swedes
·         Cabbage
·         Sweet Corn
·         Spinach
·         Lentil
·         Brussels Sprouts

Each meal should ideally contain a list of most or all of the above sections.

SPEED, SPEED, SPEED!

Speed is a huge factor in boxing. Throwing fast multi-punch combinations, moving quickly to avoid punches and being able to execute a punch with minimal time once an opportunity arises are all key elements. Being quick allows you to throw multi-punch combinations and impress judges, evade shots and move impressively.

Some of the great speed pugilists in boxing history known for their speed include Sugar Ray Robinson, Sugar Ray Leonard, Muhammad Ali, Floyd Mayweather Jr, Roy Jones Jr and Joe Calzaghe. Ali’s quickness, as well as his impressive endurance and co-ordination, allowed him to constantly move his feet and upper-body to avoid punches and throw fast combinations when the opportunities presented themselves. Although a lot of speed does come naturally to some people, and has a lot to do with genetics and physical make-up, the right training techniques can increase anyone’s speed. Some methods that increase speed, on a generally basic, include:
·         Sprinting Intervals (including Hill Sprints)
·         Ballistic, Plyometric and Isometric movements
·         Speed Strength Weight and Bodyweight Training
·         Tabata Intervals
·         Fast-Burst Intervals (such as punch-out drills or speed skipping)
·         Lateral Footwork Drills

If I am in training camp and feel my speed is lacking, or could be generally improved, I like to add a circuit that includes Ballistic, Plyometric and Isometric movements once or twice a week. It is advised not to train these movements on consecutive days as they are very taxing on the central nervous system and can affect your boxing training. Also, I would advise against doing such intense training on Sparring days, as you want to keep your body as fresh as possible. The Ballistic and Plyometric movements will be explosive and force you to execute the move with maximum effort and minimal timing. Isometrics will improve your core and encourage your fast-twitch muscle fibres to rise to the surface. You can find an example circuit below:

5 Rounds of:
  • Lateral Ladder Footwork x5
  • Depth Clap Press-ups x10
  • Box Jumps x10
  • Challenging Plank Variation x30 seconds (e.g. Bosu Plank)
  • Band Punches x10 (each side)
  • Medicine Ball Slams x12

Complete each round as fast as possible. The huge intensity of these exercises will build great speed and explosive strength as well as giving you a mental toughness and sub-sequentially improving endurance. On completing each round; rest for 45 and 90 seconds. Immediately after finishing your last round, shadow box for three minutes. This will teach your body to fight through fatigue, which is an important factor during a fight. The Lateral Ladder is something you see soccer players use. It increases the speed of your foot movement over a short distance (which simulates moving quickly in the ring) and also strengthens your calves and ankles. If you do not have a ladder, set out some markers about one meter apart (e.g. cones or trainers). There are many variations you can use, such as one foot in each square, two feet, sideways, backwards, hops, diagonals etc. Choose a different variation each time. I would not implement this type of circuit in to your schedule as well as the circuit challenges. This is a circuit challenge and is just another option if you find you have weaknesses in this area.

Other movements you could include are Barbell Punches, shorts sprints, fast skipping bursts, Lateral Jumps, Sledgehammer Swings, Dumbbell Snatch, Clean or Press variations, Explosive Pull-ups, Wall Squats, Mountain Climbers and Squats Thrusts. You could also pair two exercises working the same body part to include both speed and strength gains in the same breathe. An example could be to perform Pull-ups followed by Medicine Ball Slams, Snake Press-ups followed by Clap Press-ups or Weighted Lunges followed by Squat Thrusts. An example workout could be:

A1 One-Arm Bench 5x3
A2 Barbell Punch 5x5 on each arm
B1 Dumbbell Step-ups 4x5
B2 Box Jumps 4x5
C1 Weighted Pull-ups 6x3
C2 Medicine Ball Slams 6x8

*Finish with a mile run, bike ride, stationary bike or rowing machine (complete the mile as fast as possible with maximum effort).

If you feel like you lack in both the speed and strength departments, then I would advise you to not jump straight in with this a circuit that consist mainly of Plyometric/Ballistic movements. The reason for this is the intensity of the movements could cause injury, therefore decreasing your gains. You will still include these types of movements in your strength and conditioning sessions, but with much less volume. I would instead stick to one max strength session and one speed strength session per week. The speed strength sessions will include one upper and one lower-body strength and Plyometric/Ballistic pared superset (like the examples listed above), therefore giving to a good fitness base for progression without over doing it. After six to eight weeks, try including a simple circuit similar to the one seen above, once a week, for two to three rounds and gradually increase the volume (e.g. increasing the reps by 5, increasing exercise times by ten seconds, completing an extra round, adding exercises or more challenging variations).

Remember that it is important to incorporate variety in to your training, so do not be afraid to change the exercises from session to session as this will confuse your muscles in to improving and excel your gains. You do not want your muscles getting used to or good at one specific movement as your fitness will plateau and we are not training to become better at single movements; we are training to give us a better engine in the ring!

You can also discover great speed gains by varying your bag work. Personally, completing the same bag work routine every session can get rather tedious, which in turn, decreases motivation, leading to a lack of fitness gains. The Speed-Bag and Double-End Bags are great ways to increases hand speed as well as foot, body and head movement and co-ordination but you can also discover incredible speed gains from a Heavy Bag. Tabata Punch-outs are a great option and you could also include the following:

  • General Heavy Bag Work 2x3 minutes (1 minute rest between rounds)

5 Rounds of:
  • Punch-outs x30 seconds
  • Rest for 30 seconds

*Finish with 2x2 minutes of Shadow Boxing with one minute rest (focus on throwing hard and fast punches for the entire rounds).

These punch-out drills require maximum effort to be effective; otherwise you might as well pack it in! Literally go all out with maximum intensity. Make it feel like your arms are about to fall off!

Another great alternative is to do the same routine Shadow Boxing with light weights in your hands. I would caution you about going too heavy, as this can quickly lead to fatigue, decreasing your effectiveness and execution of punches. Going too heavy can also injure your tendons and ligaments, especially in your shoulders. Aim for between 1 and 3.5kg in each hand. If this is too heavy, start with boxing gloves that are heavier than you normally use (e.g. 18+ oz) and gradually add weights in to the equation (e.g. a plateless Dumbbell Bar). Fighters new to the game tend to be surprised with the heaviness of boxing gloves and the fatigue that incurs as a consequence. If you get used to throwing punches with weights in your hands, gloves with soon feel like second nature.

A close relative to speed is timing. Timing negates speed. It is useless having really fast hands if you do not have the timing to execute it effectively. You could be facing an extremely fast opponent but if they have no timing; your timing could give you the upper hand! Timing is also important in avoiding blows, as if you move too early your opponent can read this and adjust their attack or if you move too late, you will get hit. A common mistake is trying to roll a punch too early. You can think a punch is coming, roll or slip too early and as a consequence, move straight in to the path of a punch.

Pad work and sparring are important in improving timing. Pad work makes you think on the spot and time your punches and defence. In sparring, someone will be, of course, punching you in the head and body. Poor timing will be punished, making you conscious of what you are doing. It is also important to time your punches as wasteful shots can lead to fatigue in the ring.

There are also a few training methods, that are fun, that can improve timing. One is to spar with two or more partners, with means you have to be more aware of your surroundings and have to time your movements effectively, as you have more to deal with. If there are a few of you in a decent space, you could throw a few medicine balls in to the mix and literally throw them at each other, making you very aware of your surroundings as a heavy medicine ball is being chucked at you! You will be forced to move you feet and upper-body to avoid an incoming ball or you might have to bring your hands up to catch it, just like you bring your hands up to block a punch. You could also stand against the ball and have a partner throw light punches to one of the sides of your head, forcing you to time your head movement so the move in the right direction. This could also be done with a tennis ball.