1. Identify and explain the training type/methods that would most enhance performance in your chosen sport.
Boxing is a sport which uses both the anaerobic and aerobic system, the boxer also requires specific training methods to enhance their performance in the ring such as flexibility and strength training. They must have these skills to able to react quickly and powerfully to an opponent’s attack.
Boxing requires the anaerobic system, as this is aimed at high intensity with limited recovery. For the boxer to take a hit from the opponent or deliver a powerful blow, they must have the ability to recover in a short amount of time. Training the anaerobic system with circuit training such as 40 push ups, 25 burpees and barbell curls till failure with 2-3minutes rest between each set will enhance their performance and maximise the recovery rate in a short time for the boxer.
For the aerobic system, the boxer will use the aerobic interval training. The interval training will improve endurance on the ring as the boxer is constantly moving around attacking or dodging the opponent. A sample training method:
1. 1-mile warm up
2. 2 x 800 metres (1-2 min rest between each)
3. 4 x 400 metres (1-2min rest between each)
4. 4 x 200 metres (30 – 1min rest between each)
5. 800 metre – cool down (light jog)
Incorporating this method will allow the boxer to have more endurance in the ring, recovering in a short amount of time, thus enhancing their performance.
Flexibility is another training type as the boxer dodges and throws punches; they must have great flexibility to enhance their performance. This training type allows the boxer to keep balanced and the have the ability to move and flex more freely. The training methods include ballistic and PNF. For ballistic stretching, it will increase performance, effectiveness and decrease chance of injury for the boxer:
1. Single leg hamstring stretch (hold in position for 15 seconds) – Legs
2. Assisted reverse chest stretch (hold in position for 15 – 20 seconds) – Chest
For PNF stretching most effective stretch, decreases chance of injury for competitors.
1. Rotating stomach stretch (hold in position 15 – 20 seconds) – Lower Back and Shoulders
2. Standing Toe-up Achilles Stretch (hold in position 15 seconds) – Legs
Strength is a predominant part of training for the boxer. Also strengthening the body will benefit the boxer to refract the opponents attack. Strength will allow more power, thus enhancing the boxer’s performance in the ring, when taking a hit or delivering one. When training, the boxer will mainly work on free/fixed weights in their training session. These methods are significant for the boxer that will rapidly increase strength:
1. Bench press (Reps 10, 8, 6 + Increasing weight to max, 20 – 30 seconds rest in between) – Chest
2. Weights [Dumbbell Press, Dumbbell fly’s, Bicep curls] (Reps 10, 8, 6 + Increase weights to max, 30 seconds rest in between) – Chest and Arms
3. Weighted Plank (60 seconds + Increasing weights) – Abdominals (core)
2. Analyse how the principles of training can be applied to your selected sport.
Boxing is a sport that works out many specific parts of the body, especially the upper body. As the boxer is training at low, moderate or high intensity the principles of training will be applied to this sport.
In order for the boxer to progress and improve their fitness, they must put their bodies under additional stress. This allowing the boxer to adapt, enabling their bodies to work more efficiently to cope with the higher level of performance. Example being strength training, as the boxer is at the gym bench pressing. Increasing the weight will put stress onto the boxer, however being able to push the rep and gradually adapting to it will allow the boxer to cope with higher level of performance.
Strengthening or developing new skills, a boxer is required…