Boxing conditioning presents unique challenges due to weight constraints and tight hips, shoulders, and ankles, requiring alternative exercises to improve strength and movement foundations.
Boxing science employs various tests like movement screens, jump tests, and load-velocity profiles to design individualized training programs for boxers based on their strengths and weaknesses.
Boxing science emphasizes high-intensity intermittent training methods like sprint interval training and high-intensity interval training to improve oxygen utilization, neuromuscular recruitment, and force development.
Deep dives
Challenges in Boxing Conditioning
Boxing conditioning presents challenges due to the high training loads, tight hips, shoulders, and ankles, and limited scope for heavy lifting due to weight constraints. The goal is to find alternative exercises and methods to improve strength and movement foundations while still focusing on the specific needs of boxing conditioning. This includes using exercises like goblet squats, trap bar deadlifts, landmine presses, and landmine punches, as well as incorporating swimming and movement training. Balancing the long-term development of the boxer with the short-term goals of each training camp is a constant challenge.
Profiling and Testing Boxers
Boxing science employs a range of tests to profile boxers and understand their strengths and weaknesses. These tests include movement screens, jump tests, load-velocity profiles, and running tests. By assessing these physical attributes, boxing coaches and scientists can design individualized training programs based on the specific needs of each boxer. The testing protocols vary depending on the boxer's level, with more in-depth testing for high-performing amateurs and professionals. However, even with limited time and resources, efforts are made to collect valuable data to provide feedback and guidance to improve athlete performance.
Conditioning Methods in Boxing
Boxing science emphasizes high-intensity intermittent training, including sprint interval training, muscle buffer training, and high-intensity interval training. These methods replicate the high-intensity intermittent demands of boxing, focusing on oxidative enzyme capability, neuromuscular recruitment, and force development. These workouts help athletes improve oxygen utilization at a cellular level while maintaining neuromuscular strength and explosive power. Boxing science adopts a risk-reward approach, constantly evaluating different training methods to optimize conditioning without compromising the athlete's safety or performance goals.
Integration of Velocity-Based Training
Velocity-based training (VBT) is utilized to maximize performance gains and improve force-velocity profiles in boxers. VBT is particularly effective in optimizing training during short training camps, focusing on specific velocity or force thresholds. VBT methods include trap bar deadlifts, squats, and landmine exercises at varying percentages of one rep max. By maintaining maximal strength while improving explosive power and speed, boxers experience notable improvements in their force-velocity curves. The use of VBT allows coaches to adjust training protocols to individual boxers and enhance performance within the constraints of limited training time and weight maintenance.
Long-Term Goals of Boxing Science
The long-term goals of Boxing Science are multifaceted. Firstly, the aim is to work at the highest level of the sport, collaborating with world title camps and elite boxers to optimize their conditioning and performance. Secondly, Boxing Science aims to revamp its website, offering a comprehensive platform with informative videos, webinars, and educational resources. Additionally, the goal is to establish affiliated boxing science training hubs across the country, providing free strength and conditioning programs to young, aspiring boxers from less fortunate backgrounds. Ultimately, Boxing Science seeks to have a significant impact on the sport by improving training quality and supporting the long-term development and success of boxers.
In this episode of the Pacey Performance Podcast, I am speaking to Boxing Science Co-Founders, Danny Wilson and Alan Ruddock. These guys have been on my radar for a long due to their amazing work they are doing in the boxing world. It was great to get 2 true Yorkshireman on to chat training. If you're interested in fighting sports, you may be interested in the episodes I did with Ric Moylan, Duncan French and Bo Sandoval. Enjoy this episode with Danny Wilson and Alan Ruddock.
Who is Danny Wilson & Alan Ruddock (education, background and current role)
