Resistance training is the training which helps to increase and develop muscle strength and endurance by doing repetitive exercises with weights, weight machines, etc. Resistance training is also known as strength training or weight training. As my athlete is a boxer and as we all know that boxing is basically an explosive sport that requires repeated bursts of energy over time. As per that reason I am going to plan a strength training program for my athlete. I am also going to set some goals for my athlete but my main goal is to build his strength and convert that strength to power, and then convert that power to power endurance. Power endurance is a common goal for the athletes who are looking to produce high levels of force at a high rate over an extended period of time with a minimal drop in quality. This type of training is common for a wide variety of sports, including boxing, football, basketball, hockey, and tennis. Generally, there are two types of resistance training; core exercise and assistance exercise. Core exercise is the exercise that mainly focuses on large muscle areas such as the chest, back or thigh etc. Similarly, assistance exercise mainly focus on smaller muscle areas such as the upper arm and the lower arm.
As we all know that, circuit training is a training that involves a series of exercise or activities. Each exercise or activity takes place at different stations. As my athlete is a beginner level with his muscular endurance or strength I have selected circuit training for him. During circuit training, each of the stations involves an exercise which is aimed at a specific muscle in the body. As we all know that, the muscle groups exchange between work and recovery. Similarly, the aim of circuit training for my athlete is to improve the muscular endurance, and respiratory fitness which is important in boxing. In order to avoid weakness/ tiredness, the circuits or the station should be organized in such a way that the repeated exercises uses different muscle groups, for example; repeated press-ups (upper body) can be followed by squats (legs) or leg press. If we want to improve the leg power or increase in progression and overload, than the boxer can make changes in his exercise by decreasing rest periods and increasing number of circuits.
As my athlete is a boxer, so he need to lasting or be capable enough for lasting 4 to 5 rounds fight of each round of 3 minutes followed by 1 minute break. So, he will have to train minimum of 3 or if possible 5 times per week. Regarding this I have planed what type of training will he do and on which day will he perform those training as I know that training and exercise will affect him on achieving his goals.
Days of the week
Type of training
Basic muscular drills/ circuit training
Yoga/ flexibility training
Monday;I have selected gym day on Monday because I want my athlete to go to the gym and engage himself in the training session and weight training and focus more in flexibility and lifting weights, at least 3 times every week.
Tuesday; Rest day is important because if my athlete does over training that it might affect him in performing other exercise. I have selected a rest day for him because it will allow the muscles to grow and recover.
Wednesday; I have selected boxing training because he will work on his strength, speed and power which are done during the training. This means that during training he will work on different muscles group rather than focusing on just one.
Thursday; I have selected weight training because as my athlete is boxer, it will help to improve and develop his muscular endurance as it is vital if he wants to be a professional boxer.
Friday; I have selected circuit training and basic muscular drills for Friday because, it will help him