Cuban Boxing Fundamentals

[Dexter]

So, here we go

*Disclaimer - I have very little knowledge of boxing/S&C terminology in English, so there will be many mistakes - feel free to correct.

Monograph
"Developing KO punches in boxing"
by Z.Khusainov

1. BASIS OF BIODYNAMICS OF ACCENTED PUNCH IN BOXING

An analysis of the scientific and methodological literature on boxing indicates that a certain coordination of the movements of the legs, body and arms provides a significant increase in the force of impact of a boxer.
According to experts (K.V. Gradopolov, 1951, 1965; B.S. Denisov, 1950; G.O. Jeroyan, 1955; B.I. Butenko, 1962; V.M. Klevenko, 1963; E.I. Ogurenkov, 1966; I.P. Degtyarev, 1979; V.M. Romanov, 1979 and others). its increase is provided by the following main phases of punching motion:

1) repulsive extension of the leg;
2) rotational-translational movement of the body;
3) shock movement of the hand to the target.

The indicated sequence of the inclusion of body parts in the punching movement is confirmed by a number of scientific studies of the biodynamic features of punching movements in boxing (G.O. Jeroyan, 1953; I.N. Knipst, 1958; S.P. Narikashvili, 1962; O.P. Topyshev, 1974; 1978; F.A. Leibovich, V.I. Filimonov, 1979, 3. M. Khusyainov, 1983, etc.).
So, for example, in the work of Khusyaynov (1983) it was established that the power characteristic of a strike is 39% dependent on the efforts of the leg muscles, 37% on the efforts of the muscles of the trunk, and 24% on the efforts of the muscles of the arm. In addition, it was found that the weakest link in the performance of the striking movement for youth boxers is the legs, their contribution to the power characteristics of the strike is only 16%.
Of great importance for boxing practice is the question of the advanced movement of the pelvis in relation to the shoulder girdle (V. M. Klevenko, 1968). A special study found (V. G. Polyakov, 1987) that the effectiveness of straight punches of highly qualified boxers is largely due to the outstripping movement of the pelvis in relation to the shoulder girdle (by 15-25 degrees), which leads to preliminary stretching of the muscles of the body. According to the author, the latter contributes to the creation of the necessary conditions for the subsequent instantaneous contraction and active inclusion of the muscles of the body in the punching movement.
Based on the foregoing, we can conclude that the effectiveness of boxing punches depends on the following sequence, the inclusion of body parts in the striking movement:

1) repulsive extension of the leg, creating an advancing movement of the pelvis with respect to the shoulder girdle;
2) rotational-translational movement of the body, causing forward movement of the shoulder of the striking arm;
3) shock movement of the hand to the target.

Thus, the impact force of a boxer is the result of summing the speeds of individual parts of the body - legs, torso and arms. In this case, there is a sequential acceleration of the links of the body from the bottom up, that is, each subsequent link begins to move when the speed of the previous one reaches its maximum value. Moreover, with the growth of sportsmanship and the level of physical preparedness of boxers, the values of the maximum speed of movement of individual parts of the body increase, starting with the leg and ending with the glove of the punching hand (I.N. Knipst, 1958; S.P. Narikashvili, 1962; B I. Butenko, 1962; K. Bartonietz, 1974, 1975; V.K. Kisis, M.S. Shakirzyanov, 1974, 1976, etc.).
Along with this, some specialists (L.V. Chkheidze, 1964, 1974; V.K. Kisis, M.S. Shakirzyanov, 1974, 1976) distinguish two main parts in the boxer's punch movement. In the first part, all parts of the body involved in the punch movement are accelerated, in this regard they acquire a certain amount of movement. In the second part - there is a sequential inhibition of the links of the body from the bottom up due to the inhibitory actions of the left and right legs.
The revealed mechanism of pre-punch braking, according to the author, significantly contributes to an increase in the speed of the upstream parts of the body, including the fist of the beating hand.
Consider the mechanism and the possibility of using the energy of elastic deformation of the muscles involved in striking to increase the maximum speed of shock movement. The energy of elastic deformation of the muscles involved in the shock movement is generated as a result of their tension and contributes to the emergence of traction at the ends of the muscles (V. M. Zatsiorsky et al., 1981). The strength and speed of a boxer's punch also largely depends on the preliminary stretching of the muscles, which is created due to the outstripping movement of the body parts (V. M. Klevenko, 1968; V. G. Polyakov, 1987).
An example of such mechanisms in a boxer's punch movement is the advancing movement of the pelvis with respect to the shoulder girdle, which leads to stretching of the muscles of the body and muscles of the flexors of the shoulder of the beating arm. As a result, the potential energy of elastic deformation accumulates in the muscles of the trunk and shoulder girdle. Then, the movement of the hand to the target is ensured by the transition of potential energy into the kinetic energy of the moving link. A similar trend was established in the shot put (Y. E. Lanka, A. A. Shalmanov, 1982; V.N. Tutevich, 1969).
The established mechanism for increasing the speed of body links when striking in the literature is compared with the “wave” or “whip movement” (I. N. Knipst, 1958; B. I. Butenko, 1962; S. P. Narikashvili, 1962; K Bar-tonietz, 1975; F. A. Leibovich, V. I. Filimonov, 1979).
Therefore, the correct use of the energy of elastic deformation of the muscles of the trunk and shoulder in the punch movement is an essential and additional factor that increases the final speed and efficiency of a boxing strike.
In some studies (V.I. Filimonov, 1979; 3. M. Khusyainov, 1983), it was found that in boxing practice it is advisable to separate athletes with stronger legs or arms into separate groups and differentially build a process for improving their speed-strength training.
Thus, by identifying the weaknesses in the training of a boxer, one can purposefully influence them and thereby contribute to increasing the maximum power productivity of strikes.
The indicated methodological approaches implemented in boxing practice (V. I. Filimonov, 3. M. Khusyaynov, A. I. Garakyan, 1988) allow us to conclude that the speed and impact force of a boxer depend on the sequential inclusion of the following elements in the impact movement:

a) repulsive extension of the leg, creating a mechanism of advancing movement of the pelvis with respect to the shoulder girdle;
b) rotational-translational movement of the body, driving the forward movement of the upper parts of the shoulder with respect to the forearm and hand;
c) movement of the fist towards the goal.

An illustration of the foregoing are the results of our study. So, to determine the degree of contribution of the muscles of the legs, trunk and arm to the shock movement in 64 adults (17-27 years old) and 56 young (13-15 years old) athletes, speed-force indicators of straight punches performed with various inclusion of body parts in the shock were recorded movement, as well as indicators reflecting the features of the formation of striking techniques among boxers of various tactical types and qualifications.
It has been established that the impact force of boxers increases in proportion to the inclusion in the shock movement of the repulsive extension of the leg, the rotational movement of the body and the extensor movement of the arm, regardless of the skill and tactical role of the athletes. The most rational technique of shock movements was revealed among boxer-punchers and a group of masters of sport, which is manifested in large indicators of maximum impact force.
For boxer-punchers, the maximum power characteristic of a blow is statistically significantly higher than for out-boxers and swarmers, respectively, by 65.6 kgs and 95.5 kgs (p <0.05), and for masters of sport compared to master of sport candidates and first-grades by 45.6 kgs and compared with young boxers (II and III grade) by 244.6 kgs (p <0.05). The weakest link in the performance of the striking movement for young boxers is the legs, their contribution to the power characteristics of the strike is only 16%, which is 23% less than that of masters of sport.
An insufficient level of speed-power qualities of the muscles of the lower extremities negatively affects the formation of a rational technique of shock movement. Therefore, in the training process of young boxers, it is advisable to pay increased attention to improving the speed-power qualities of the leg muscles, as an important factor in improving the efficiency of the strike.
At the same time, it is noteworthy that the degree of contribution of the leg muscles to the shock movement for masters of sport and punchers is the largest - 39%, and the lowest - for young boxers - 16%. Moreover, among out-boxers and swarmers, as well as master of sport candidates and I grades, the weak link also turned out to be the leg muscles, which are behind their standard in speed and power contribution to the shock movement by 6 and 7%.

 

[Dexter]

2. DEGREE OF PARTICIPATION OF THE LEG MUSCLES IN PUNCHING MOVEMENT

An analysis of boxing practice allowed coaches and specialists to conclude that the muscles of the athlete’s legs play a significant role in increasing the maximum strength characteristics of a punch (K.V. Gradopolov, 1951, 1965; G.O. Jeroyan, 1955; E.I. Ogurenkov, 1966 ; V.M. Romanov, 1979, etc.). The dependence of the force characteristics of the impact on the effectiveness of the repulsive extension of the leg was experimentally confirmed in the studies of several authors (V. I. Filimonov, 1979; 3. M. Khusyainov, 1983).
In particular, they found that the impact force of boxers largely depends on the absolute (p <0.05), explosive (p <0.01) and starting strength (p <0.05) leg muscles, i.e., on their ability to quickly develop and build maximum effort. In addition, the indicator of the athlete’s impact power is largely determined by the characteristics of the mass and length of the leg (p <0.01). The first one confirms the data on the active participation of the mass of body parts in shock movement (K. Bartonietz, 1975; F. A. Leibovich, V. I. Filimonov, 1979), and also speaks of the need for significant development of leg muscles; second, from the standpoint of mechanics this is explained by the fact that longer levers are able to develop larger forces (V. I. Filimonov, 3. M. Khusyainov, O. N. Ryzhevsky, 1983).
Moreover, the leg muscles make the most significant contribution to the force of a boxer - up to 39% among masters of sport and boxer-punchers, and the impact force developed in this case is equal to 445.7 and 471 kgs. At the same time, among young athletes, the degree of participation of the leg muscles in the shock movement is much lower and amounts to only 16%, and the impact force is 201.1 kgs. For boxers CMS and I grades, the contribution of leg muscles is 32%, and the developed impact force is 400.1 kgs. From the above data, a huge reserve is found, which is available for young boxers in the aspect of improving their speed-power qualities of the leg muscles.
In the future, we faced the question of determining the optimal ratio of the degree of participation of the muscles of the legs, trunk and arms in shock movement. In this regard, various options for the degree of participation of the limbs and trunk in the shock movement were considered. It was found that the optimal contribution of leg muscles is 42.2%, and the impact force developed in this case is 503.8 kgs
At the same time, in all cases when boxers with strong leg muscles are found, they also have an advantage in the power of impact over athletes with stronger muscles of the trunk or arms. However, with an increase in the degree of participation of the leg muscles in the shock movement to 47.7%, the developed impact force decreases slightly to 435 kgs (p <0.05). In this case, this is due to the fact that the muscles of the legs are significantly ahead of the efforts of the muscles of the trunk and arms, therefore, there is a significant distortion of the technique of shock movement and the result is a slight decrease in impact force.
At the same time, if we consider boxers with a lesser degree of participation of the leg muscles in the shock movement, we can see that the contribution of the legs to the power characteristics of the blow varies from 22.3 to 26.9%, this allows them to develop impact force in the range from 292, 1 to 401.4 kgs
Thus, the optimal range of the degree of participation of the leg muscles in the boxers' shock movement from 39 to 42.2% was determined experimentally, in which the leg muscles make the greatest contribution to the strength characteristics of the blow.
A similar trend is observed in the analysis of the absolute values of the contribution of the links of the body to the force characteristic of the impact. So, for example, during the rational work of the muscles of the legs and trunk, namely, in which the muscles of the trunk begin to rotate and move at the moment when the efforts of the muscles of the legs reach their maximum values and therefore the contribution to the impact force of these links increases from 338, 7 to 409.6 kgs, and in other cases, the increase is significantly less from 178.8 to 295.1 kgs.
Consider the interaction with the support of the legs of a boxer when performing a straight right punch to the head. When striking, the athlete’s right leg is included in the striking movement in the form of repulsive extension from the support, which contributes to acceleration - the rotation of the boxer's pelvis around a vertical axis passing through the left shoulder and left leg (V. M. Klevenko, 1968).
Due to the fact that the athlete’s pelvis is rigidly connected to the upper shoulder girdle through the spine and chest, this creates the conditions for the forward extension of the shoulder of the beating arm.
The final phase of the shock movement is the rotation-extensor movement of the arm to the target, which is ensured by further repulsive extension of the right leg, coinciding in time with extension in the elbow joint of the beating arm and rotational-translational movement of the body.
It should be emphasized that the anterior left leg in the final phase of the shock movement performs a stopping function, which prevents the athlete from falling forward, while the knee joint is straightened and rigidly fixed.
The left leg can be placed on the toe, followed by lowering to the foot or immediately to the entire foot. The latter makes it possible to quickly begin its active interaction with the support.
It is interesting to note that the maximum leg strength during extension in the knee joint in athletes is manifested at angles from 105 to 125 ° (L. M. Raitsin, 1972), and the width of the leg arrangement in this frontal direction ranges from 15 to 30 cm .
The change in the angle between the frontal axes of the pelvis and shoulders when twisting the torso reaches 15-25 °. In this case, the pelvis moves forward, and the field of the upper limbs lags behind (V. G. Polyakov, 1987).
Considering that the leg muscles make the largest contribution to the maximum power response of the blow, as well as the fact that many boxers experience great difficulties in lower limb movements, it seems necessary to study this issue in more detail. For this, in a special experiment, athletes were asked to perform strokes, while excluding the strong muscles of the lower leg and foot, which were fixed with a special device fixing the knee and ankle joints.
The experimental data shown gave completely unexpected results, which show that the muscles involved in the extension of the hip joint make an incredibly small contribution to the strength characteristics of the impact, from only 1 to 5.2%, and in absolute units this corresponds to 3.9 and 20.7 kgs. From the standpoint of biomechanics, this can be explained by the fact that, as indicated above, muscles play a significant role in providing the mechanism of advancing movement of the pelvis with respect to the shoulder girdle.
Therefore, when the strong muscles of the lower leg and foot are excluded from the shock movement, the athletes have a significant discrepancy in the efforts of the muscles that provide the translational movement of the body, and the mechanism of the advancing movement of the pelvis in relation to the shoulder girdle, as well as large violations in the technique of striking, which together led to a significant reduction in the impact force of boxers of various qualifications and tactical types to 35.1%, and youth athletes by 14.2%
From the analysis it follows that the muscles of the lower leg and foot contribute to the strength characteristics of the impact of adult boxers from 102.8 to 165.2 kgfs, a similar indicator for young athletes is only 28.5 kgfs. The results obtained confirm that the muscles of the legs to a greater extent affect the effectiveness of boxer punches. In this regard, in the training process of boxers, it is necessary to constantly pay great attention to the development of speed and power qualities of the leg muscles, for this, in the training of athletes, weights and barbells should be used.

 

[Dexter]

3. PARTICIPATION OF TORSO MUSCLES IN PUNCHING MOVEMENT

As the analysis of scientific and methodological literature has shown, rotational-translational movement of the body in many respects influences a further increase in the final speed of shock movement, and at the same time increases the efficiency of the impact (V. M. Klevenko, 1963; S. Plagenchoef 1971 and others).
It was previously established that the optimal contribution of body parts to the shock movement has the following relationships: for the leg muscles 42.2%, for the trunk muscles 39.1%, and for the arm muscles 18.7%, which provides power impact performance of 503.8 kgs. At the same time, large values of the contribution of the muscles of the body to the shock movement (47.9%) and a lower value (30.7%) do not provide the maximum power productivity of the impact (401.4 and 435.0 kgs, respectively).
This fact indicates a violation of the rational technique of punching movements, and this is due to the fact that the muscles of the legs have not yet managed to develop their maximum effort, and the muscles of the body are already involved in the punch movement, i.e. There was a significant mismatch in the motor actions of the muscles of the legs and body, which ultimately led to a decrease in the impact force.
To increase the efficiency of a boxer's punch, as mentioned above, the forward movement of the pelvis with respect to the shoulder girdle is essential, which leads to preliminary stretching of the muscles of the body and contributes to their active reduction, as well as the inclusion of these muscles in the shock movement. So, for example, in highly qualified boxers, the angle of the advanced movement of the pelvis relative to the shoulder girdle with a direct right-handed hit to the head reaches 15-25 degrees.
Thus, the effectiveness of a boxer's punch is largely determined by the degree of involvement of the muscles, which provide rotational-translational movements of the body in the punching movement.
According to the data of V.M. Klevenko (1968) and S. Plagenchoef (1971), the axis of rotation during the application of an accented direct right blow to the head passes through the left leg and left shoulder, which can significantly increase the moment of inertia (four times). Therefore, it can be concluded that the farther the glove of the striking hand is located, the higher the impact efficiency of the boxer will be, however, it should be noted that when striking, the striking arm also performs a protective function, therefore it should not be taken too far from the chin and left (chin) for a long time unprotected.
Experimental melee studies conducted by O. A. Kuliev (1978, 1982) also indicate active and powerful rotation of the body around its axis, which is a determining factor in increasing the effectiveness of strikes. In addition, a significant dependence of the speed of the shoulder and forearm on the speed of rotation of the trunk was established (K. Bartonietz, 1975; O.P. Topyshev, 1974, 1978).

4. CONTRIBUTION OF HAND MUSCLES TO PUNCHING MOVEMENT

In the scientific and methodological literature, a significant place is given to the study of the contribution of the arm muscles to the shock movement. A number of researchers (K. Bartonietz, 1975; V. Gavrilov, 1978; O. P. Topyshev, 1974, 1980; O. A. Kuliev, 1982; A.F. Zasukhin, 1983) believe that in the moment of impact in the kinematic chain (shoulder, forearm, hand), it is necessary to create maximum rigidity, while blocking movements in the wrist, elbow and shoulder joints.
In our previous study of the degree of contribution of the muscles of the arm, the maximum degree of involvement of the muscles of the upper limb was found when a boxer straight punch (38.8%). This value corresponds to the same indicator obtained in studies of young athletes (38%). At the same time, adult boxers develop greater impact force (292.1 kgs) than young athletes (201.1 kgs). Insignificant indicators of maximum impact force in adult boxers are explained by significant violations in the technique of striking, namely, significant errors in the coordination of movements of the limbs and body, as well as a large tilt (blockage) of the body forward leads to a decrease in the impact efficiency by almost half.
Comparing these indicators with those recorded by masters of sport and punchers, the contribution of the muscles of the arm in which is 24% in the punch movement, it is necessary to note a significantly larger maximum force developed in the punch of 445.7 and 471.0 kgs. However, the most effective degree of participation of the arm muscles in the punching movement is 18.7%, while the contribution of the trunk muscles should be 39.1%, and the leg muscles - 42.2%, then the maximum strength characteristic of the impact reaches 503.8 kgs.
At the same time, other values of the degree of involvement of the muscles of the hands in the punching movement do not lead to an increase in the impact efficiency. For example, with a contribution of 26.4% to the muscle arm movement and 47.9% of the trunk, the developed impact force is 401.4 kgs, while at the same time the ratio of the degree of involvement of the arm muscles (33.3%) and the trunk (44 , 4%) developed impact force of only 347.7 kgs.
Thus, the optimal range of the degree of involvement of the muscles of the arm in the punching movement, which is in the range from 18.7 to 24%, is determined. Within the established limits, the contribution of the arm muscles to the power characteristic of the impact is most effective and contributes to the achievement of the maximum value of the impact, that is, it allows the development of force when striking from 445.7 to 503.5 kgs.
One of the main phases of the punch is the extensor movement of the arm. Filed by O. P. Topyshev (1978), the extensor movement in the elbow joint contributes to a significant increase in the speed of impact and, depending on the skill of the boxer, lasts from 0.165 to 0.210 seconds. In addition, the boxer's strike force is proportional to the speed of the brush at the moment of impact (K. Bartonietz, 1975; F. A. Leibovich, V. I. Filimonov, 1979).
At the same time, it was found that the average speed of a fist when struck by masters of sport is 4-5 m/s, and by the time of impact, the maximum speed of the hand reaches 8-10 m/s. (O.P. Topyshev, G.O. Jeroyan, 1978). In addition, a number of practitioners (B.I. Butenko, 1962; V.M. Klevenko, 1968; V. Gavrilov, 1978; A.F. Zasukhin, 1983) note that an increase in impact force is achieved due to explosive movement of the arm muscles.
This is confirmed by the results of V.I. Filimonova (1979) and 3. M. Khusyaynova (1983), in which it is noted that the impact power of boxers largely depends on such abilities of the muscles of the hands as quickly build up effort at the initial moment of movement and develop maximum effort (p <0.05 and p <0.01), as well as the average speed of extensor movement of the muscles of the hand (p <0.05). In addition, the authors found that the mass and length of the arm are closely related to the impact force (p <0.01 and p <0.05), these data indicate the dependence of the magnitude of the impact on the mass of muscle groups and the length of the levers actively involved in the shock movement .
It is necessary to recall some of the nuances of the rational technique of punching movement. At the moment of contact of the fist with the aim of the forearm of the striking hand, it should be perpendicular to the place of impact (K.V. Gradopolov, 1965; G.O. Jeroyan, 1979). During a direct hit by the right to the head, the left hand should quickly take a position near the chin, thereby ensuring its protection. Along with protection, the quick return of the left hand to the chin creates conditions for increasing the rotation speed of the shoulder girdle, as well as increasing the effectiveness of the blow.

5. THE DEGREE OF MUSCLES CONTRIBUTION IN THE PUNCHING MOVEMENT

Given the series of studies (V. I. Filimonov, 3. M. Khusyainov, 1980-1983) it seems possible to divide athletes into two groups:

1st — boxers with strong arm muscles and relatively weak leg muscles;
2nd - boxers with strong leg muscles and weak arm muscles.

Recall that the rational ratio of the degree of participation of the muscles of the leg, trunk and arm in the punching movement of boxers, masters of sport and punchers is as follows: 39% of the effort is on the leg muscles, 37% - on the trunk muscles and 24% - on the arm muscles, developed while the impact force is 445.7 and 471.0 kgs. However, in this study, it was found that in order to increase the boxer's strike force to 503.8 kgs, the following muscle contribution to the punching movement is advisable: legs 42.2%, torso 39.1% and arms 18.7%.
The revealed combinations of the degree of participation of the muscles of various parts of the body in the punch were studied by us regarding the effectiveness of the strike, which is the criterion for determining the rationality of the technique of punching movement of boxers.
The results of the study indicate that the most effective version of the technique of punching movement is inherent in boxers who use the muscles of the legs and torso when striking, while showing a strike force of 503.8 kgs. At the same time, those boxers who mainly use the muscles of the trunk and arms in the shock movement are capable of developing only 347.7 kgs of force, which is significantly lower by 156.1 kgs (p <0.01) of the above technique direct hit.
Summarizing the foregoing, we can conclude that the ability of the muscles of the legs and trunk to correctly coordinate in time the sequence of their efforts in the punching movement to a large extent provides an increase in maximum impact force.
In order to study the dependence of the force characteristics of the impact on specific phases of the punch motion, the partial correlation coefficient was calculated.
The highest correlation was established between the resultant impact characteristic and the force value of the contribution of the leg-trunk muscles of the masters of sports (h = 0.916; p <0.01). This fact suggests that the repulsive extension of the leg along with the rotational-translational movement of the body are the most important phases of the shock movement, providing high impact efficiency. This is also confirmed by the calculated determination coefficient, which shows the percentage influence of these phases (83.9%) on the resulting boxer impact force.
Thus, the preceding phases, namely the repulsive extension of the leg and the rotational-translational movement of the body, play a significant role in accelerating the arm (“punching mass”) to the target. Therefore, in the training process, it is necessary to constantly pay attention to improving these phases of the punch.
Along with this, comparing the mechanism of shock movement of masters of sports with master of sport candidates and I grades, we can conclude that in the first case, the acceleration of the arm (“punching mass”) is a kind of wave of effort that is transmitted from the legs to the body and arm. In the second, this sequential chain of transmission of forces is broken due to insufficiently expressed advancing movement of the pelvis in relation to the shoulder girdle. This is expressed in the premature transfer of effort from the legs to the arm and the violation of the rational sequence of including the muscles of the legs, trunk and arms in the punching movement.
Based on the foregoing provisions, it is advisable to select the means and methods of power and speed-strength training of boxers taking into account the technique of performing punch movements and is limited by the weight of the parts of the body participating in the punch movement (K. Bartonietz, 1974; O. P. Topyshev et al., 1974).
From the above formula, we can establish that the radius of rotation (g), i.e. the distance of the shock mass from the axis of rotation - this is an indicator that is a reserve in improving the efficiency of a boxer strike.
However, it should be noted that the width of the shoulders is the same constant, but at the same time, the distance of the impact part of the glove from the axis of rotation can vary most significantly, and this is a very significant reserve for increasing the impact efficiency. Moreover, the distance of the impact part of the glove can increase due to the displacement of the axis of rotation from one leg to the other and which can pass both through the left leg and left shoulder, so through the middle of the body (along the line of the spinal column) and, in addition, through the right foot and right shoulder (small, medium and large radii of rotation).
In this regard, when applying an accented blow, the vertical axis of rotation of the boxer should pass in the maximum possible extreme position. So, when performing a direct hit with the right to the head, the vertical axis must pass through the left shoulder and the left foot, and when applying a side blow with the left to the head, the vertical axis passes through the right foot and the right shoulder.
In view of the foregoing, it seems necessary to provide a detailed description of the technique for performing accented punches. In this regard, an analysis of the scientific and methodological literature and biomechanical studies showed that most trainers and boxing experts came to a common opinion on the technique of accented punches.

STRAIGHT RIGHT TO THE HEAD

The accented straight right punch to the head begins with an explosive repulsive extension of the leg from the support, informing the boxer of the forward movement and facilitating the transfer of body weight from the right leg to the left. An active push of the back leg creates an advanced movement of the pelvis (relative to the upper shoulder girdle), which activates the mechanism of stretching the muscles of the back. After this, a powerful rotational movement of the body from right to left follows, which ends with the transfer of body weight from the right foot to the left, while the vertical axis of rotation must necessarily pass through the left foot and left shoulder.
This phase of the punching movement ends with the forward of the shoulder of the striking arm, which at this time is ahead of the forearm and hand. The final phase of the punching movement is the explosive extensor movement of the hand to the target and the complete fixation of the joints of the upper limb by compressing the hand as much as possible immediately before touching the target with a glove.

LEFT HOOK TO THE HEAD

An accented left hook to the head, as a rule, is carried out in a counterattack after left slip at medium and close distances. At the same time, defense with a left slip performs the function of a pre-swing, while the body of the boxer rotates from right to left and the body weight is transferred to the left leg, which is somewhat bent at the knee. After that, the left leg is actively unbent and brings forward the left side of the pelvis, thereby creating an advancing movement of the pelvis in relation to the shoulder girdle. Next, a powerful rotational-translational movement of the body is performed with the subsequent transfer of body weight from the left leg to the right in order to increase the radius of rotation.
In this case, the vertical axis of rotation passes through the right leg and the right shoulder. Particular attention should be paid when applying this blow to the position of the hand. The left hook is applied to the head with a bent arm, the hand is parallel to the floor and bent at the elbow joint for at least 90 °, the fist is turned with its fingers towards itself (inwards) during the strike. The movement of the fist towards the target takes place over a large radius of rotation. At the moment of touching the target, the hand is compressed as much as possible and all joints of the hand are blocked.

Summarizing the results of research and scientific and methodological publications outlined in the previous sections, it should further be noted that the effectiveness of a boxing strike according to experts largely depends on the following main factors:

1. Repulsive leg extension by 39%, rotational-translational movement of the body by 37% and extensor movement of the arm by 24%.
2. The level of development of speed-power abilities muscles of the legs, trunk and arms.
3. The punch braking of the parts of the body, with which occurs sequential braking from proximal links (leg) to distal (arm), i.e. starting with the leg and ending with the fist of the beating hand.
4. The axis of rotation, which when applying an accented blow with the right hand should pass through left leg and left shoulder (when applying an accented blow with the left hand, the axis of rotation must pass over the right shoulder and right leg).
5. The ability of the leg muscles to quickly develop maximum effort at the initial moment of movement (explosive and starting power).
6. Advance movement of the pelvis in relation to upper shoulder girdle, which leads to stretching muscles of the trunk and shoulder muscles of the beating arm, accumulating thereby the potential energy of elastic deformation.
7. Starting and explosive strength of the muscles of the hands, ie from ability to exert great effort at the beginning of the movement.
8. The maximum speed of the brush at the time collisions (8-10 m/s).
9. Stiffness in the kinematic chain (arm), blocking movements in the wrist, elbow and shoulder joints, which is achieved by maximally strong brush compression.
10. The position of the forearm during the collision to the place hit, which should be perpendicular to the target.

 

[Dexter]

6. HIGH QUALIFIED BOXERS KO PUNCHING TRAINING

Training an accented blow for boxers even of high qualification (MS, MSC, 1st grade) is a very complex and time-consuming process that requires athletes to perform large volumes of a uniform and monotonous tasks. Therefore, in order to make the training process of athletes more diverse, while improving the technique of favorite strikes, one should use various exercises that combine the principle of dynamic correspondence, which contribute to the simultaneous development of both the technique of accented strikes and the muscle groups involved in the punching movement.
According to V. M. Klevenko (1968), the most significant shifts in increasing the strength and speed of impacts were given by exercises with weights of a "dismembered" nature. It was previously established that when striking, the muscles of the legs, trunk and arms are involved. In this regard, weights exercises for athletes were selected so that they contributed to the development of the listed muscle groups, each individually.
Therefore, for the development of boxer muscles of the legs participating in the repulsive extension, exercises with a barbell on the shoulders were used - half squats.
For the development of the muscles of the body, performing rotational-translational motion, body turns with a bar on the shoulders were used.
In order to develop the muscles of the hands performing extensor movement, the exercise was performed with a bench press of the bar.

As a result of many years of research (1980-95), at the pre-competitive stage of preparation, a training technique for boxers was developed and widely used, including exercises with a barbell and a wall pillow, combining the principle of dynamic correspondence with the use of dissected exercises.
For this, boxer exercises with a barbell and a wall pad. For 30 days, athletes trained according to the following scheme:

1. Three times a week (Monday, Wednesday and Friday) after a 15-minute warm-up, exercises were performed with a wall bag, on which "favourite" strikes for 10 rounds. Pace – one hit in 3 seconds. In total for the workout 500-600 strikes (for 1 round 50-60 strikes). The strikes were carried out as hard as possible. Rest between rounds lasted 1 minute.

2. On Tuesday, Thursday and Saturday barbell training, which included the following exercises:
1) half-squats with a barbell on the shoulders, barbell weight 70% of the athlete’s own weight. Half squats followed by straightening the legs and athletes were encouraged to perform series (5 series), 20 repetitions each. Rest between series was 1-2 minutes.
2) the body turns with a bar on the shoulders were performed in series (5 series), 20 repetitions in each series.
The weight of the bar was in the range of 15-20 kg. according to from the weight category of the athlete (15 kg. bar used athletes up to 71 kg., and over 71 kg - a bar weighing 20 kg.).
Rest between series 1-2 minutes.
3) the bench press was performed in 5 series. In each the series had the maximum number of lifts (before "failure"). After warming up with light weights, athletes performed:
1st series with 70% weight of the maximum weight of the bar raised by a boxer;
2nd series - from 75%;
3rd series - from 80%;
Series 4 - with 85% and Series 5 - with 90% weight.
Rest between series of 1-2 minutes.

The duration of the training with the barbell lasted 60-80 minutes, while the pulse was in the range from 140-160 beats / min. The rest between the series was filled with relaxation exercises or imitation of strikes.
After completion of the training program described above, all boxers had a bigger amplitude in both punching and defensive movements. In addition, almost all boxers, according to their subjective estimates, note that punching movements after training with a barbell began to be performed with great power, and the speed of movements decreased significantly. At the same time, the participants in the experiment indicate that their punching movements became more cohesive and consistent. However, many boxers were dissatisfied with the acquisition of new sensations after using barbell exercises in their training.
Therefore, before exercises with the barbell, the participants in the experiment need to explain that these sensations are temporary and will stop 15-18 days after the completion of the training program with weights.
In our studies, it was found that the subjective sensations of quick reaction, ease of movement and speed of striking again arise on 18-20 days after the termination of exercises with a barbell. It was experimentally proved that on day 21 all participants in the study showed a significant increase in all special speed-power indicators of impacts.
In this regard, the use of barbell exercises in the training process of boxers must be stopped 18-20 days before the start of the competition, and during this period it is advisable to pay more attention to improving technical and tactical skills and special endurance of athletes.

The three-week training plan for boxers at the pre-competition stage includes exercises with a gloved partner to improve technical and tactical skills.

The volume of training load in the first week of preparation is as follows: warm-up - 15 minutes, shadowboxing - 3 minutes, skipping rope - 3 minutes, exercises with a partner in gloves - 36 minutes, (12 rounds) and boxer gymnastics - 10 min.
Next, it is necessary to describe in more detail exemplary exercises with a gloved partner: 1 round - conditional fight with the left hand; 2-3 rounds - improvement of the counter or counter counterattack with the left or right hand, after an attack by an opponent with a jab to the head; 4-5 rounds - improvement of the counter or counter counterattack with the left or right hand, after the attack of the partner with the straight right to the head; 6-7 rounds - improving the counterattack with the right hand after attacking a partner with jab and right to the head; 8-9 rounds - improving «favourite» strikes in attack and counterattack; 10-11 rounds – free sparring with two hands; Round 12 - infighting. The intensity of the load at this stage of preparation should be average and correspond to 50%.

The total amount of training load in the second week of training decreased slightly and became as follows: warm-up -12 min .; shadowboxing - 3 min .; skipping rope - 3 minutes; exercises with a partner in gloves -27 min. (9 rounds) and boxer gymnastics - 10 min. The intensity of the training load in the second week of training increased and became 75% due to an increase in the share of free and conditional sparrings.

In the third week, the load volume also decreased and was as follows: warm-up - 9 minutes; shadowboxing - 3 min .; skipping rope - 3 minutes; gloved exercises with a partner - 18 min. (6 rounds) and boxer gymnastics - 10 min. At this stage of preparation, the intensity increased to 90-95%, because increased share of the competitive load (free fights, sparring).

Running training in the first week included a two-time eleven-minute run with a rest interval of 3 minutes between them. In the first 11 minutes boxers made a uniform run for up to 9 minutes, then at the end of 9, 10 and 11 minutes athletes did 20 meter accelerations. Then they rested for three minutes, the pulse in the first minute of rest was in the range of 168-184 beats / min. The second 11 minutes runs included accelerations of 20 meters at the end of each minute, and for 9, 10 and 11 minutes boxers ran two accelerations, i.e. every half minute included a twenty-meter “spurt”.
In the second week, running training included: five hundred-meter accelerations and once a variable run for 11 minutes. After warming up for 10 minutes, the athletes performed five times acceleration of 100 meters, while the time on the 100-meter segment should be within 13.2-13.8 s. Rest between accelerations was one minute. Then the boxers performed an 11-minute run, while they made accelerations of 20 meters at the end of each minute, at the same time at 9.10 and 11 minutes. the athletes made two accelerations of 20 meters each. The pulse after running in the first minute of rest should be within 192-204 beats / min.
In the third week, the running load is excluded, and instead, the exercises on the mitts for 11 minutes are included in the training of boxers, i.e. three rounds. Exercises on boxing bags for 6 rounds included the following training program in the first and second week of training: 1 round - free work; 2 round - 10 second accelerations, after each 20 second arbitrary work; 3 round - free work; 4 round -15-second accelerations, after each 15-second free run; 5 round - arbitrary work; 6th round - 30 second accelerations, after each 30 second arbitrary work.
In the third week of preparation, exercises on boxing shells were according to this system: 1 round - 10 second accelerations, after each 20 second voluntary work; 2 round - free work; 3 round - 15-second acceleration, after each 15-second free run. In exercises with the trainer on the mitts, the most favourite boxer combinations and “favourite” punches in various technical and tactical variations are improved. In the training process of highly qualified boxers, it is necessary to constantly pay great attention to improving the technique of performing “favourite” strikes, while maximally diversifying the preparatory actions for applying them.
Based on the foregoing, a scientifically based methodology for the formation of a rational technique of punching movements for boxers is proposed, with the simultaneous development of speed-power qualities at various stages of preparation.
Improving the efficiency of punching movements is achieved with the help of weight training exercises, which have been tested in the practice of working with both young boxers and adult athletes.

Barbell

* #1


Complex number 1
1. Half squats with a barbell on the shoulders followed by straightening the legs and going to the toes.
https://www.youtube.com/watch?v=mxg5TqVevrw
2. Torso turns left-right with a bar on the shoulders.
https://www.youtube.com/watch?v=NxlQ-dZ7eUs
3. The thrust of the bar from the front.
https://www.youtube.com/watch?v=w_UxYjagHVs

Complex number 2
1. Lunges with a barbell on the shoulders.
https://www.youtube.com/watch?v=HF0REfhKpfw
2. Torso turns with arms holding vertical bar, one end of which is closed captured on the floor (0:47 first video).
3. Thrusts of a vertical-standing bar from a fighting stance with left and right hand (0:32 first video).

Complex number 3
1. Multiple jumps with a barbell on the shoulders (1:43 first video)
2. Torso tilt.
https://www.youtube.com/watch?v=sEzewPzO3Yo
3. Bench press.
https://www.youtube.com/watch?v=7Q19AQqhOFE

Medicine balls

https://www.youtube.com/watch?v=z3pGskRuWjA&t=352s
https://www.youtube.com/watch?v=1JbQmlZ9BI4
https://www.youtube.com/watch?v=-aoMziMMr30
https://www.youtube.com/watch?v=26eY-DadLSQ

Complex number 1
1. Thrusts of a stuffed ball with the left (right) hand from sitting position.
2. Thrusts of the stuffed ball with torso and extensor movement of the arm from sitting position.
3. Thrusts of a stuffed ball with accentuated extension of the back leg.

Complex number 2
1. Throwing the ball up from the semi-squat position with subsequent straightening of the legs.
2. Turns of the body with the ball in his hands (arms parallel to the floor).
3. The ball push with two hands from the chest.

Dumbbells

Complex number 1
1. The application of straight (hook, uppercut) punches with dumbbells in hand from the position of the fighting stance.
2. The application of straight (hook, uppercut) punches with dumbbells in hand from a sitting position on a bench due to the rotational movement of the torso and the extensor movement of the arm.
3. The application of straight (hook, uppercut) punches from a sitting position on a bench due to the extensor movement of the hand.

Complex number 2
1. Jumping up from the semi-squat position with dumbbells in hand.
2. Torso turns with arms apart, in which there are dumbbells.
3. Extension and flexion in the elbow joint of the hands with dumbbells.

Each described set of exercises with weights involves classes lasting from 40 minutes up to 1 hour 20 minutes, while the intensity is moderate, and the pulse has a range from 140 to 160 beats / min. Weights exercises must be performed in series from 5 to 6, in each series of 10-12 repetitions; a pause of rest between episodes depends on the athlete’s recovery and lasts from 2 to 5 minutes, filling up with relaxation exercises and quick air strikes.
In this case, control over the correctness of striking, as well as performing during the rest period self-massage of muscles that carry the main load, is of great importance.
All exercises with weights are performed with the task of performing the movement as quickly as possible.
After completing the set of exercises with weights, it is advisable to work out “favourite” strikes on boxing bags for 3-5 rounds, while paying attention to the technique of their implementation.
Given the peculiarities of building the training process in boxing, it is necessary to differentiate means of strength training at the general and special preparatory stages. At the general preparatory stage of training boxers, one should more broadly include 1-3 sets of exercises with a barbell in training, which will contribute to the development of muscle strength involved in punching movement. At the special preparatory stage, it is advisable to use various versions of the striking method and training devices as more effective means of training that increase the efficiency of boxers' strikes.

 

[RabbitPunch36]

Most of that stuff is whack. Sorry.

You're not wrong about the motions, but that kinda crap is designed to look inventive, but it's mostly fluff.

Bungee chords and beach balls.

My YouTube channel has conditioning workouts done by my experienced fighters. Tried and true results, and many of them having gone from fat, to fit, to able to fight

The exercises might be a little fluffy but the general philopshy is rooted in good sports science https://www.speedofsport.com/the-science.html which does not automatically make these exercises pertinent to the conditioning of a fighter. What I am trying to get at is I think the prinicples that Nick Curson is trying to use are legit but his execution and exercise selection may be off in trying to look too fancy/innovative.

 

[zapataxiv]

@Dexter great work I am still digging through it but I really appreciate the effort.
So far after finishing the first post it seems to fall into the camp of having a strong overall body might be more important than just having explosive movements.
It seems like it could be used to argue for the importance of general strength training to at least develop a base for all athletes (of course in addition to boxing training).

Working through the second post reminds me a lot of Hearns. He was definitely a top heavy guy and he was still a devastating fighter. As is stated in the paper. But it made me wonder about the defensive side. As a guy like Hearns gets more tired does he rely on his legs less and keep his stance less definitively viable the more tired he gets. Hence why he got koed or rocked several times late in bouts or when under extreme duress?
Thoughts?

 

[Sinister]

@Dexter great work I am still digging through it but I really appreciate the effort.
So far after finishing the first post it seems to fall into the camp of having a strong overall body might be more important than just having explosive movements.
It seems like it could be used to argue for the importance of general strength training to at least develop a base for all athletes (of course in addition to boxing training).

Working through the second post reminds me a lot of Hearns. He was definitely a top heavy guy and he was still a devastating fighter. As is stated in the paper. But it made me wonder about the defensive side. As a guy like Hearns gets more tired does he rely on his legs less and keep his stance less definitively viable the more tired he gets. Hence why he got koed or rocked several times late in bouts or when under extreme duress?
Thoughts?

Hearns definitely lost stance stability as he fatigued or was hurt. That was one of his greatest drawbacks as a fighter. For as devastating a puncher as he was, and in good condition while in command, when under stress his stance crumbled and he wasn't sturdy.

 

[zapataxiv]

Hearns definitely lost stance stability as he fatigued or was hurt. That was one of his greatest drawbacks as a fighter. For as devastating a puncher as he was, and in good condition while in command, when under stress his stance crumbled and he wasn't sturdy.

I’m guessing it also applies to when he was overly aggressive or bloodthirsty as well.

 

[Sinister]

I’m guessing it also applies to when he was overly aggressive or bloodthirsty as well.

Not so much, but he did have a bad habit of posing after he punched. Barkley said that's how he knocked him out. He was told to let him unload, then when he'd step back and pose, crack him.

 

[4daLuLZ]

Red top / Black Tights girl @ 2:57 ............

 

[4daLuLZ]

Hearns definitely lost stance stability as he fatigued or was hurt. That was one of his greatest drawbacks as a fighter. For as devastating a puncher as he was, and in good condition while in command, when under stress his stance crumbled and he wasn't sturdy.

Any ideas on how to increase that leg muscle endurance / strength in stance ?

 

[eternaldarkness]

Hearns definitely lost stance stability as he fatigued or was hurt. That was one of his greatest drawbacks as a fighter. For as devastating a puncher as he was, and in good condition while in command, when under stress his stance crumbled and he wasn't sturdy.

I think the same thing about foster to some degree. He was devastating when he was comfortable, but seemed to get off balance if he was forced to back up. Could have just been the size difference when fighting at heavyweight, but I have never really seen anybody back him up at light heavyweight, due to his ridiculous power.

 

[RabbitPunch36]

I think the same thing about foster to some degree. He was devastating when he was comfortable, but seemed to get off balance if he was forced to back up. Could have just been the size difference when fighting at heavyweight, but I have never really seen anybody back him up at light heavyweight, due to his ridiculous power.

IMO Tiger fought Bob Foster as well as anyone could at lightheavy weight until the big kaboom happened.

 

[Sinister]

Any ideas on how to increase that leg muscle endurance / strength in stance ?

It's not the legs, its core. And it's not pretty abs, it's stabilizer and flexor endurance.

 

[Dexter]

Red top / Black Tights girl @ 2:57 ............

Lol. Now, indeed, there are much more pretty girls not only in the fitness gyms.

 

[eternaldarkness]

IMO Tiger fought Bob Foster as well as anyone could at lightheavy weight until the big kaboom happened.

Tiger was a good fighter with great power also.

 

[4daLuLZ]

Lol. Now, indeed, there are much more pretty girls not only in the fitness gyms.

Nope...she does it for me.

Pretty next door type ? Waifu hhere immediately. Does she come in a mail order ?

 

[4daLuLZ]

It's not the legs, its core. And it's not pretty abs, it's stabilizer and flexor endurance.

Really ?
I got that Hearns type body....middleweight....long shanks. Can run a 5k in 20m, the 100 in 12, squat the 275 (x1.7 my weight) but my thighs, especially the mid-low are always the first to tire.

You think core work ?

 

[Sinister]

Really ?
I got that Hearns type body....middleweight....long shanks. Can run a 5k in 20m, the 100 in 12, squat the 275 (x1.7 my weight) but my thighs, especially the mid-low are always the first to tire.

You think core work ?

I learned this by studying one of the best running coaches in the World. Guy named Colm McKinley (sp) who was the main Coach in the grade school in Iten, Kenya. Basically the dude churned out Gold Medalists. He said their main conditioning focus is core strength. Everything else is secondary. But if the core weakens and fatigues too much during a run then their form and stability goes to shit. The head lolls around, arms flail, legs straighten too much. Then I realized that's exactly what happens to boxers over long periods of time in a fight.

 

[AndyMaBobs]

6. HIGH QUALIFIED BOXERS KO PUNCHING TRAINING

Training an accented blow for boxers even of high qualification (MS, MSC, 1st grade) is a very complex and time-consuming process that requires athletes to perform large volumes of a uniform and monotonous tasks. Therefore, in order to make the training process of athletes more diverse, while improving the technique of favorite strikes, one should use various exercises that combine the principle of dynamic correspondence, which contribute to the simultaneous development of both the technique of accented strikes and the muscle groups involved in the punching movement.
According to V. M. Klevenko (1968), the most significant shifts in increasing the strength and speed of impacts were given by exercises with weights of a "dismembered" nature. It was previously established that when striking, the muscles of the legs, trunk and arms are involved. In this regard, weights exercises for athletes were selected so that they contributed to the development of the listed muscle groups, each individually.
Therefore, for the development of boxer muscles of the legs participating in the repulsive extension, exercises with a barbell on the shoulders were used - half squats.
For the development of the muscles of the body, performing rotational-translational motion, body turns with a bar on the shoulders were used.
In order to develop the muscles of the hands performing extensor movement, the exercise was performed with a bench press of the bar.

As a result of many years of research (1980-95), at the pre-competitive stage of preparation, a training technique for boxers was developed and widely used, including exercises with a barbell and a wall pillow, combining the principle of dynamic correspondence with the use of dissected exercises.
For this, boxer exercises with a barbell and a wall pad. For 30 days, athletes trained according to the following scheme:

1. Three times a week (Monday, Wednesday and Friday) after a 15-minute warm-up, exercises were performed with a wall bag, on which "favourite" strikes for 10 rounds. Pace – one hit in 3 seconds. In total for the workout 500-600 strikes (for 1 round 50-60 strikes). The strikes were carried out as hard as possible. Rest between rounds lasted 1 minute.

2. On Tuesday, Thursday and Saturday barbell training, which included the following exercises:
1) half-squats with a barbell on the shoulders, barbell weight 70% of the athlete’s own weight. Half squats followed by straightening the legs and athletes were encouraged to perform series (5 series), 20 repetitions each. Rest between series was 1-2 minutes.
2) the body turns with a bar on the shoulders were performed in series (5 series), 20 repetitions in each series.
The weight of the bar was in the range of 15-20 kg. according to from the weight category of the athlete (15 kg. bar used athletes up to 71 kg., and over 71 kg - a bar weighing 20 kg.).
Rest between series 1-2 minutes.
3) the bench press was performed in 5 series. In each the series had the maximum number of lifts (before "failure"). After warming up with light weights, athletes performed:
1st series with 70% weight of the maximum weight of the bar raised by a boxer;
2nd series - from 75%;
3rd series - from 80%;
Series 4 - with 85% and Series 5 - with 90% weight.
Rest between series of 1-2 minutes.

The duration of the training with the barbell lasted 60-80 minutes, while the pulse was in the range from 140-160 beats / min. The rest between the series was filled with relaxation exercises or imitation of strikes.
After completion of the training program described above, all boxers had a bigger amplitude in both punching and defensive movements. In addition, almost all boxers, according to their subjective estimates, note that punching movements after training with a barbell began to be performed with great power, and the speed of movements decreased significantly. At the same time, the participants in the experiment indicate that their punching movements became more cohesive and consistent. However, many boxers were dissatisfied with the acquisition of new sensations after using barbell exercises in their training.
Therefore, before exercises with the barbell, the participants in the experiment need to explain that these sensations are temporary and will stop 15-18 days after the completion of the training program with weights.
In our studies, it was found that the subjective sensations of quick reaction, ease of movement and speed of striking again arise on 18-20 days after the termination of exercises with a barbell. It was experimentally proved that on day 21 all participants in the study showed a significant increase in all special speed-power indicators of impacts.
In this regard, the use of barbell exercises in the training process of boxers must be stopped 18-20 days before the start of the competition, and during this period it is advisable to pay more attention to improving technical and tactical skills and special endurance of athletes.

The three-week training plan for boxers at the pre-competition stage includes exercises with a gloved partner to improve technical and tactical skills.

The volume of training load in the first week of preparation is as follows: warm-up - 15 minutes, shadowboxing - 3 minutes, skipping rope - 3 minutes, exercises with a partner in gloves - 36 minutes, (12 rounds) and boxer gymnastics - 10 min.
Next, it is necessary to describe in more detail exemplary exercises with a gloved partner: 1 round - conditional fight with the left hand; 2-3 rounds - improvement of the counter or counter counterattack with the left or right hand, after an attack by an opponent with a jab to the head; 4-5 rounds - improvement of the counter or counter counterattack with the left or right hand, after the attack of the partner with the straight right to the head; 6-7 rounds - improving the counterattack with the right hand after attacking a partner with jab and right to the head; 8-9 rounds - improving «favourite» strikes in attack and counterattack; 10-11 rounds – free sparring with two hands; Round 12 - infighting. The intensity of the load at this stage of preparation should be average and correspond to 50%.

The total amount of training load in the second week of training decreased slightly and became as follows: warm-up -12 min .; shadowboxing - 3 min .; skipping rope - 3 minutes; exercises with a partner in gloves -27 min. (9 rounds) and boxer gymnastics - 10 min. The intensity of the training load in the second week of training increased and became 75% due to an increase in the share of free and conditional sparrings.

In the third week, the load volume also decreased and was as follows: warm-up - 9 minutes; shadowboxing - 3 min .; skipping rope - 3 minutes; gloved exercises with a partner - 18 min. (6 rounds) and boxer gymnastics - 10 min. At this stage of preparation, the intensity increased to 90-95%, because increased share of the competitive load (free fights, sparring).

Running training in the first week included a two-time eleven-minute run with a rest interval of 3 minutes between them. In the first 11 minutes boxers made a uniform run for up to 9 minutes, then at the end of 9, 10 and 11 minutes athletes did 20 meter accelerations. Then they rested for three minutes, the pulse in the first minute of rest was in the range of 168-184 beats / min. The second 11 minutes runs included accelerations of 20 meters at the end of each minute, and for 9, 10 and 11 minutes boxers ran two accelerations, i.e. every half minute included a twenty-meter “spurt”.
In the second week, running training included: five hundred-meter accelerations and once a variable run for 11 minutes. After warming up for 10 minutes, the athletes performed five times acceleration of 100 meters, while the time on the 100-meter segment should be within 13.2-13.8 s. Rest between accelerations was one minute. Then the boxers performed an 11-minute run, while they made accelerations of 20 meters at the end of each minute, at the same time at 9.10 and 11 minutes. the athletes made two accelerations of 20 meters each. The pulse after running in the first minute of rest should be within 192-204 beats / min.
In the third week, the running load is excluded, and instead, the exercises on the mitts for 11 minutes are included in the training of boxers, i.e. three rounds. Exercises on boxing bags for 6 rounds included the following training program in the first and second week of training: 1 round - free work; 2 round - 10 second accelerations, after each 20 second arbitrary work; 3 round - free work; 4 round -15-second accelerations, after each 15-second free run; 5 round - arbitrary work; 6th round - 30 second accelerations, after each 30 second arbitrary work.
In the third week of preparation, exercises on boxing shells were according to this system: 1 round - 10 second accelerations, after each 20 second voluntary work; 2 round - free work; 3 round - 15-second acceleration, after each 15-second free run. In exercises with the trainer on the mitts, the most favourite boxer combinations and “favourite” punches in various technical and tactical variations are improved. In the training process of highly qualified boxers, it is necessary to constantly pay great attention to improving the technique of performing “favourite” strikes, while maximally diversifying the preparatory actions for applying them.
Based on the foregoing, a scientifically based methodology for the formation of a rational technique of punching movements for boxers is proposed, with the simultaneous development of speed-power qualities at various stages of preparation.
Improving the efficiency of punching movements is achieved with the help of weight training exercises, which have been tested in the practice of working with both young boxers and adult athletes.

Barbell

* #1


Complex number 1
1. Half squats with a barbell on the shoulders followed by straightening the legs and going to the toes.
https://www.youtube.com/watch?v=mxg5TqVevrw
2. Torso turns left-right with a bar on the shoulders.
https://www.youtube.com/watch?v=NxlQ-dZ7eUs
3. The thrust of the bar from the front.
https://www.youtube.com/watch?v=w_UxYjagHVs

Complex number 2
1. Lunges with a barbell on the shoulders.
https://www.youtube.com/watch?v=HF0REfhKpfw
2. Torso turns with arms holding vertical bar, one end of which is closed captured on the floor (0:47 first video).
3. Thrusts of a vertical-standing bar from a fighting stance with left and right hand (0:32 first video).

Complex number 3
1. Multiple jumps with a barbell on the shoulders (1:43 first video)
2. Torso tilt.
https://www.youtube.com/watch?v=sEzewPzO3Yo
3. Bench press.
https://www.youtube.com/watch?v=7Q19AQqhOFE

Medicine balls

https://www.youtube.com/watch?v=z3pGskRuWjA&t=352s
https://www.youtube.com/watch?v=1JbQmlZ9BI4
https://www.youtube.com/watch?v=-aoMziMMr30
https://www.youtube.com/watch?v=26eY-DadLSQ

Complex number 1
1. Thrusts of a stuffed ball with the left (right) hand from sitting position.
2. Thrusts of the stuffed ball with torso and extensor movement of the arm from sitting position.
3. Thrusts of a stuffed ball with accentuated extension of the back leg.

Complex number 2
1. Throwing the ball up from the semi-squat position with subsequent straightening of the legs.
2. Turns of the body with the ball in his hands (arms parallel to the floor).
3. The ball push with two hands from the chest.

Dumbbells

Complex number 1
1. The application of straight (hook, uppercut) punches with dumbbells in hand from the position of the fighting stance.
2. The application of straight (hook, uppercut) punches with dumbbells in hand from a sitting position on a bench due to the rotational movement of the torso and the extensor movement of the arm.
3. The application of straight (hook, uppercut) punches from a sitting position on a bench due to the extensor movement of the hand.

Complex number 2
1. Jumping up from the semi-squat position with dumbbells in hand.
2. Torso turns with arms apart, in which there are dumbbells.
3. Extension and flexion in the elbow joint of the hands with dumbbells.

Each described set of exercises with weights involves classes lasting from 40 minutes up to 1 hour 20 minutes, while the intensity is moderate, and the pulse has a range from 140 to 160 beats / min. Weights exercises must be performed in series from 5 to 6, in each series of 10-12 repetitions; a pause of rest between episodes depends on the athlete’s recovery and lasts from 2 to 5 minutes, filling up with relaxation exercises and quick air strikes.
In this case, control over the correctness of striking, as well as performing during the rest period self-massage of muscles that carry the main load, is of great importance.
All exercises with weights are performed with the task of performing the movement as quickly as possible.
After completing the set of exercises with weights, it is advisable to work out “favourite” strikes on boxing bags for 3-5 rounds, while paying attention to the technique of their implementation.
Given the peculiarities of building the training process in boxing, it is necessary to differentiate means of strength training at the general and special preparatory stages. At the general preparatory stage of training boxers, one should more broadly include 1-3 sets of exercises with a barbell in training, which will contribute to the development of muscle strength involved in punching movement. At the special preparatory stage, it is advisable to use various versions of the striking method and training devices as more effective means of training that increase the efficiency of boxers' strikes.

Absolutely outstanding! I am going to have to save all of this - this is a god send.