Universal Training

Coaches change the world one fighter at a time!

The interesting thing about coaching is that you have to trouble the comfortable, and comfort the troubled.

https://podcasts.apple.com/us/podcast/the-fight-game-with-mike-altamura/id1489972473

‎The Fight Game With Mike Altamura on Apple Podcasts ‎Wrestling · 2019

Beast

So, when it comes to boxing endurance we have to first take a look at the bioenergetic demands of the sport.

When it comes to boxing and the time frame of a 3 minute round fight the goal is to make sure we have a large aerobic base. Along with having the ability to produce power for the time throughout the fight.

So in the case of boxing we first want to start by building a base. We build this base in the off camp phase with long slow distance running, swimming or biking this will increase VO2 max (bodies ability to take in oxygen) and to increase blood flow.

We also want to increase work capacity so general physical preparedness or general fitness will have to be worked as well. Using a method called escalating density training in light loads to optimize muscle endurance and aerobic capacity will be key. Tempo runs and sled drags with light intensity will also be beneficial as well.

Once the start of camp begins we want to start increasing anaerobic threshold and alactic capacity. This will be done with short bursts of energy output with minimal rear in between sets.

Using HIIT training with prowler sprints and battleropes, or using versa climber and assault bike will be good as well. You want to stick between 6-10 seconds of work for alactic capacity and 15-30 seconds of work for anaerobic threshold. Rest periods are going to be key when formulating the energy demands you want to train. For alactic capacity (RSA) work to rest ratio of 1:2 and for anaerobic threshold 2:1 work to rest.

You want to make sure you are properly scheduling this into your weekly training to maximize adaptions while minimizing fatigue. Using Charlie Francis’s High/Low training method you can use the intensities of the training to gage where it will be placed throughout the week. More on how to schedule your conditioning for combat sports here

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So remember it’s not all about just doing road work, or just doing sprints it’s all imcohmpassing. We need to properly formulate a structure approach to training to capitalize on all the energy demands present inside a boxing match...

Much love and respect to these two warriors