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Training in Boxing

This note is the result of my experience in different sports, with several coaches, in different disciplines. I want to share it with you, may these lines help you in your next steps in fighting sports.

1) What is your goal?

Before starting your workouts, before entering the gym, view your goal!

No matter what it is: do you want to become the next world champion? Welcome!

Do you want to lose weight? Welcome!

Do you want to vent your anger? Welcome!

Be honest with yourself because Boxing is a sport that makes you grow ... the more you train the more you get in contact with yourself, and when it is tough it will be important to have good In mind why you are doing it.

2) The Coach

I could write pages and pages on this topic but I will be very short.

The coach is the one who will guide you along this path, it is who will invest with you time, passion and hope!

Coaches are often people who have already experiences the vibes of the ring. A coach plays a big role, he is a father who is never tired of fighting with us and for us!

He will be the one who will help you in planning the workouts, he will support your development as athlete as well as man.

Above all he/her will be the person who conveys the values of combat sports: determination, respect, passion, sacrifice, humility.

3) Few questions before setting your training program

When you have your goal clear, share it with your coach and schedule your workouts starting with the most important race and going backwards.

For example, if your goal is to win the Amateur Championships that will take place on April 2018, follow this simple pattern:

How many weeks of training do I have? About 44

Who is the current Champion in my category?

What are its strengths and its working points?

With who fought? (collect the videos of their match!)

What are my strengths and my working points?

What 'skills' do I have to train? Resistance, explosion, ring management ...

What kind of training should I set? Strenght, technical, tactical, ring

4) The training program

Now you are the manager of your goal, now you need to work to make it happen!

We begin to structure your outcomes: take those 44 weeks (macrocycles) and divide into 3 parts (Meso-Cycle A, Meso-Cycle B, Meso-Cycle C). You will have 3 groups of about 14 weeks, now we also divide these groups considering the focus of each period:

M.C.A> Power & core strength (from W1 to W14)

During this period pay particular attention to the athletic gesture and to the correct activation and coordination of the trunk

W1-3 Core stability and strenght 40% / max power 40% / technique 20%. 3 Workouts

W4-6 Core stability and strenght 35% / max power 35% / technique 30%. 4 Workouts

W7-9 Core stability and strenght 30% / max power 30% / technique / 40%. 5 Workouts

W10-12 Core stability and strenght 30% / max power 20% / Technique-sparring 65%. 5 workouts per week

W13 Core stability and strenght 30% / Technique-sparring 70% / 1 Official match. 4 workouts, 1 day of recovery before and after the match

W14 Active recovery through other sports (swimming, athletics, basketball, ping pong, yoga, cycling .....)

M.C.B> Explosive force and confidence in the ring (from W15 to W28)

Pay particular attention to loads, times and recovering

W15-17 Core stability and strenght 30% / Explosive strenght 30% / 40% Technique and Sparring. 5 workouts per week (2 days of recovery, of which 1 in the middle of the week and 1 on Sunday)

W18 Core stability and strenght 30% / Technique-sparring 70% / 1 Official match. 5 workouts and 2 days of recovery (of which 1 in the middle of the week)

W19-21 Core stability and strenght 30% / Max strenght workout recall 15% / Explosive force 15% / 40% Technique and Sparring. 5 workouts a week (1st training of week 19 completely devoted to recovery)

W22 Core stability and strenght 30% / Technique-sparring 70% / 1 Official match. 5 workouts and 2 days of recovery (of which 1 in the middle of the week)

W23-25 Core stability and strenght 20% / Explosive Strength 30% / 50% Technique and Sparring. 5 workouts per week (1st week 23 training fully dedicated to recovery)

W26 Core stability and strenght 30% / Technique-sparring 70% / 1 Official match.

W27 Core stability and strenght 20% / Explosive strenght 30% / 50% Technique and Sparring. 5 workouts per week (1st full week training dedicated to recovery)

W28 Recovery with other sports (swimming, athletics, basketball, ping pong, yoga, cycling .....)

M.C.B.> Reactivity and Speed (from W29 to W44)

At this stage, the focus is on adapting the weekly workouts to what will be the competition (through visualization, sparring sessions on the weekend, recovery on Monday and Thursday etc …).

W29-30 Core stability and strenght 20% / Vizualizatiuon 10% / Maximum Strength 15% / Explosive Strength 15% / 40% Technique and sparring.

5 workouts and 2 days of recovery (of which 1 in the middle of the week)

W31 Core stability and strenght 20% / Sparring 70% / 1 Official Match

W32-33 Core stability and strenght 20% / / Vision 10% / Explosive Force 10% / 60% Techniques and Sparring (1st full week training session) 5 workouts and 2 days of recovery (including 1 in the average week)

W34 Core stability and strenght 30% / Tech Sparring 70% / 1 Official Match

W35-36 Core stability and strenght 20% / Display 10% / Explosive force 10% / 60% Technique and sparring (training session dedicated to the first week for recovery). 5 workouts and 2 days of recovery> sparring workouts scheduled for Saturday and Sunday

W37 Core stability and strenght 30% / Technique-sparring 70% / 1 Official match

W38-w39 Core stability and strenght 20% / Display 10% / Explosive force 10% / 60% Technique and sparring (1st full week training session) 5 training sessions and 2 days of recovery> Sparring training on Saturday and Sunday

W40 Core stability and strenght 20% / Display 10% / Technique-sparring 70%. 5 workouts and 2 days of recovery> sparring workouts scheduled for Saturday and Sunday

Tournament

W41-44 Tournament. Schedule recovery, visualization, and functional training sessions.

5) Limits

The training planning and reality often do not match because there are so many variables that we can not manage, such as: the scheduled match is canceled few days before, a fever that puts us to bed for a week, and several more reasons.

Of course it won't stop your plan because you have a Goal! It simply requires a proper reschedule of the workouts!

Ok Christian then why did you write it?

A structure to be considered is crucial, then the coach will handle unexpected variables from time to time, in the best interest of the athlete and in line with the goal discussed at the beginning of the season.

6) Athletic and technical-tactical evaluation

In order to evaluate properly the performances, the progress and the correct setting of the trainings I recommend to make a first evaluation (focus on technique, condition and committment) at the beginning and to repeat the same check at the end of each month.

For what concerns the evaluation of the strenght I would recommend to invest 160 euros in an impedance scale (I use a Tanita model) so you can check weight, BMI%, fat%, muscle %, water in the body, etc.

As for the technical-tactical evaluation, I recommend shooting the sparring/match session with a camera.

Important: schedule debriefing session after the check. Professional performance analysis is a highly formative moment for athletes as well for the coach, it enables them to understand and focus.

7) Conclusion

Every successful company plans its growth and strategy. There is always a leader, but success is the result of the work of a team, where everyone has clear roles, where each one is committed with passion and where each one works in synergy. An athlete without a coach will very hardly be able to express his/her potential and likewise a coach without athlete does not make sense.

I hope these lines have been helpful to you. I remember and emphasize that I am the result of my experience and I am not a Gospel, I do not question other approaches but I join them.

Have a great workout!

Christian Coccia

Team DOMINUS