strength and conditioning Flashcards
is it true that Boxing tradition states that adding muscle mass to a boxer will slow them down?
yes but it is also wrong
A forceful punch depends on momentum. It relates this to how quickly we can move mass towards the target (glove to head).
So the best way to punch harder is to get bigger, stronger and move faster.
However, boxers are limited to increasing mass because they have to make weight. Therefore, developing momentum without adding excessive muscle mass becomes a priority.
This means that a boxer needs to focus on training to develop a neuromuscular system with the capability to generate force rapidly through the kinetic chain. To achieve this, use a range of exercises of multi-joint exercises for the core, upper- and lower-body with different volumes and intensities to work across the force-velocity curve.
The lower-body needs to be strong to transfer this energy to the hips, through the core and to the fist to deliver forceful punches. This is what we call the kinetic chain.
This means that lower body strength training can have a huge impact on punch force.
Our exercise of choice is
Trap bar deadlift
BENEFITS OF THE TRAP BAR DEADLIFT
Starting from a static start means that it requires large amount of concentric force to perform heavy and fast lifting action. This is really beneficial for increasing rate of force development of the lower body.
BENEFITS OF THE TRAP BAR DEADLIFT
Develops the posterior chain, this is important to improve function of glutes and hamstrings, as well as strengthening the lower back and core. This is important for athletes as the posterior chain is not strengthened through traditional boxing methods, therefore the Trap Bar Deadlift can also reduce the likelihood of injury.
Movement assessments show that boxers are quad-dominant athletes and find it difficult to hinge at the hips, this means that the glutes can become underactive. The Trap-Bar deadlift is a great tool to learn the hip-hinge pattern.
BENEFITS OF THE TRAP BAR DEADLIFT
Due to tight shoulders and hips, many combat athletes find the Conventional Deadlift difficult to perform. This can affect technique, especially rounding of the back! This can increase the risk of injury, and limit the amount of load lifted. At Boxing Science, we prefer the Trap Bar Deadlift. The handles on the Trap Bar (Hex Bar) are in a neutral position and higher than the straight bar. This allows for a better and easier scapula retraction, as well as making it easier to achieve a stronger hip position.
BENEFITS OF THE TRAP BAR DEADLIFT
Develops core strength, this is important for rotational velocity and effective mass.
A large eccentric component to the lift will strengthen hamstrings and glutes, this develops an effective stretch shortening cycle whilst reducing the likelihood of injury.
Pressing exercises
develop the pectorals, deltoids and triceps which are important for producing hand speed and ‘stiffening’ upon impact. Hence why press-ups have been performed by many generations of boxers.
BENEFITS OF THE DB CHEST PRESS
Neutral grip during DB Chest Press makes this exercise more shoulder friendly. This is useful as poor shoulder mobility is common in boxing.
Utilises the core and posterior muscles to create a foundation to press from
Partial range also increases the demand on the tricep muscles to assist in full extension of the arm. This can increase our strength at the end range of punches, as well as reducing likelihood of elbow and shoulder injuries.
Easy to set up and the technique is quickly learnt, also highest weight loads can be achieved on this exercises. This makes the DB Chest Press a big ‘Bang for Your Buck’ exercise as athletes can achieve progress in a short amount of time.
results suggest the stronger your core, the
harder your punch
Core strength is important to a forceful punch because it
links the lower and upper body in the Kinetic chain.
Think about the action of the core during a back hand, lead hook combination…. The trunk and upper body has to decelerate from the back hand, then rapidly re-produce force into the lead hook.
This is why explosive core training is so important,
