Boxing has for a very long time been known to be a sport for men only. Even though some records show that girls were training as far back as in the 1920s, the girls and womens interest in the sport were not taken noticed of till the 1990stheir acceptance as boxers almost cost AIBA a court case against human rights. The road to recognition has been long and not without road blocks.
Despite the said hurdle, a couple of names emerged in the female boxing scene. Theres Barbara Buttrick, whose fight became famous for being the first female boxer televised on a national scale in 1954 Caroline Svendsen, Cathy Cat Davis, and Marian Lady Tiger Trimiar were one of the few who received their licenses to box since 1975 and of course, Laila She-Bee Stingin Ali who is also the daughter of the great Muhammad Ali.
Since the sport is physical in nature, women who have decided to engage in the activity must also undergo a rigid training program. As Richard Seymour wrote on his blog, boxing may at times look easy when watching from the comfort of your living room, however the basics of the sport require a great deal of mental skill and strategy and of course a tremendous amount of physical training.
METHODOLOGY
When one hears the word boxing, perhaps the first few things that would pop in their mind would be knockouts and injuriesthats what televised professional boxing does to you. On the other hand, amateur and Olympic boxing gives importance to the landing of good punches while maintaining defense. Men and women must be able to train and enhance on their speed, endurance, flexibility and strength in order to perform good inside the ring.
The client that we are dealing with is clear with what she wants to achieve. At the end of the program, the client wants to be able to do four things punch harder, be ready in every boxing situation, move quickly, and punch at the maximum level of power in boxing.
To be able to achieve the desired outcome, routines that would focus on increasing the clients upper body strength, speed, flexibility, power and muscular endurance must be formulated and strictly followed.
In order to reach the said stage, the trainer must first pre-examine the client so as to determine those that need focus and those that requires a few touch-ups.
DATA ANALYSIS
In order to determine the best program that will be effective for achieving the desired result of the client, various procedures were conducted on the 30th of November 2009 in order to measure her strong and weak points. The following exercises were specifically picked based on the output that measure
1RM Test (Chest Press) The purpose of this is to measure the maximum strength of the chest muscle groups.
Rower (100m) This type of muscular training tends to exercise the muscles that draw the rowers arms toward the body and those that support the spine.
Sit and Reach (1 minute) This test is the most common way to measure lower back and hamstring flexibility.
Sit-ups (1 minute) Its main purpose is to strengthen the stomach muscles by challenging the abdominal group the rectus abdominus muscles, or abs (two thin strips of muscle that extend from the breastbone to the pelvis), and the three layers of muscles that flank the abs.
Bike (500m) The apparatus is known to increase range of motion of time hip, knee, and ankle to strengthen muscles of time knee and ankle and to improve range of motion and strength of the extremity in general.
Horizontal Jump Proves to be a reliable and valid method to assess unilateral leg power.
Meanwhile, the table below summarizes the result of the activities
Table 1 Summary of Strengths and Weaknesses
TESTSTRENGTHWEAKNESSCOMMENT1RM Test (Chest Press)Form the initial weight of 30kgf, the client was able to add another 5kgf on the second attempt. This is a good indication that she will be able to increase her punching strength rapidly.Rower (100m)For a beginner, a .9sec difference from the first try (23.9) is a good start. Since there is an evident improvement in speed, chances are, as the program goes along, the client will be able to move faster.Sit and Reach (1 min)In order to get the best result, the client had to do three attempts. The first two measured only 6cm and the last one landed on a woman s average level of 9cm. It is necessary to push on this exercise for this will improve her flexibility.Sit-ups (1 min)This test is measure muscular endurance. The client did pretty well, with 41 non-stop sit-ups for a period of one minute. Bike (500m)Another speed test that also measures quadriceps muscle strength. The client managed to finish the 500m cycling in a span of 1 minute and 26 seconds, which is quite impressive for a beginner.Horizontal JumpThe client did a very poor job on this test, which measures power level. Among the three trials, she only managed to increase her distance on the third try by 5cm. She measured 130cm on the first two and 135cm on the last. This one is going to be on top priority.
The classification of the results was based on a three-point scale where one ranks as an outstanding result, followed by a satisfactorily met one and the third being the poorest among the others. In cases where the results are equal, a clincher will determine the best record.
RECOMMENDATION
According to an article in Women 2000 and Beyond, women are frequently segregated involuntarily into different types of sports, events and competitions specifically targeted to women. But through the years, the female population didnt let discrimination stop them from aiming and getting their selves involved on what they want. And establishing an enabling environment for gender equality and the empowerment of women they include improving womens capabilities
Boxing is one of the sports that have been meant to cater the male population but in the past events, more and more women take the plunge into the sport and succeed. A lot of females have established themselves in this arena thus, inspiring others to do the same and aim to do well in it.
The client that we are dealing with is one of those who aspire on becoming a good boxer. Not only that she wanted to prove that she can dominate the mans world, but shes doing this for her personal gain as well.
Training is an essential preparation for providing strength and endurance needed for boxing. Based on the results of the initial exercise, its safe to conclude that the client needs to focus on improving her power level and flexibility. The previous mentioned ranked the lowest consecutively. Her speed, endurance and muscular strength wouldnt take long as compared to the prior enumerated since she was able to establish a good starting point with those.
On increasing the low points
Punching power and flexibility are the two components that our client has to focus on. To increase such, the suggested program will be a bit heavier on weight and flexibility training.
Based on Joe De Franco, maximal strength builds the foundation for all other forms of strength, including explosive power. You cant throw a powerful punch if you dont possess a base level of maximal strength. The best way to get maximally strong is to lift heavy weights and do lots of sets. Following the above mentioned, he suggested a two strength training days per week which is composed of the following
Day 1
Maximal Strength Complex Training (Rest for 10 secs in between sets)
14-inch barbell bench press with chains, six sets of three reps
Heavy bag straight punches, six sets of 15 secs Throw straight punches (alternating between the right and the left hand) for 15 secs. Do three sets from a right-handed stance and three sets from a left-handed stance. Rest after each superset.
Supplemental Upper Back External Rotator Work (Rest for 10 secs in between sets)
Chest supported rows or bent-over dumbbell rows, three sets of 12 reps
Seated external rotation, elbow on knee, three sets of 15 reps. Rest 90 secs between supersets.
Supplemental Posterior Chain Work (Rest for 60 secs in between sets)
Reverse hyperextensions, four sets of ten reps
Day 2 (23 days after day 1 client can choose either of the two)
Power snatch, six sets of two reps, rest 23 min between sets
Box squats withbands(parallel), 68 sets of two reps, and rest 3045seconds between sets
To finish day two, do extra external rotator work and keep upper arm on the side. Varying the upper arm positions will ensure full development of the external rotators.
Free Motion, on the other hand, suggests on including the following activities to improve flexibility. The programs exercises target priority muscle groups thus, hinders muscle tightness or imbalances.
IT-Band. Use body weight and a foam roller to prepare upper leg muscles and tissue to work out. The IT band warm-up will help reduce the pain and tension in thighs. Do it for 45 secs on each leg.
Piriformis. This stretches upper leg and hip. Pressure from the foam roller also helps to warm the area. Hold this stretch for 45 secs on each hip.
Pec Stretch. This focuses on lengthening the muscles of the upper, middle and lower chest while engaging the muscles of the middle back to retract and stabilize. Do the stretch for 30 secs on each side.
Hamstring Stretch. Stretch each leg for at least 30 secs.
On improving the good points
As for the clients good result on the speed, endurance and muscular strength test, the obvious way to do is a good follow through. Stepping another notch on exercises that would improve her skills on the given three will definitely produce great results.
Ross Enamait suggest on doing the Jump Rope Training. It will not only enhance ones quickness, but it is also proven to be beneficial on the coordination, agility, footwork and endurance. Focusing on the skills then followed by conditioning is the key for this program. To do this, the trainee will have to start with 20 second intervals on the rope. Keeping the intervals brief and stopping before fatigue accumulates is the key. Once you get the hang of this, the client will surely move with 1 up to 3 minute rounds. Do the reps with 30-60 seconds interval each.
For strength and endurance, Richard Seymour suggests on doing the following activities
Squats. Perform and master squats for a good free weight strength builder for the lower body. Squats increase the overall lasting power and strength of the legs, abs, hips, glutes and lower back--all important areas for a boxer. Hold a pair of dumbbells against your chest or a barbell across your upper back. Work your way through a full range of motion and do not cut the exercise short by stopping your descent too early. Sit onto a bench or box about knee height to help serve as a depth target for beginners. Stand with your feet slightly wider than shoulder-width apart and your feet facing forward or pointed out slightly. Bend at the hips and knees, sitting back as though you are descending into a chair. Stop when your thighs are parallel to the floor and reverse the motion, using the strength of your lower body and core to push the weight back to the starting position. Choose a conservative weight to begin, performing three or four sets of eight to 10 reps, increasing the weight as your leg-strength increases.
Overhead Press. Perform dumbbell overhead presses to further increase the strength and endurance of your shoulders. Grab a pair of dumbbells and hold them in both hands against your chest. Initiate the movement by pressing them both overhead simultaneously and explosively, allowing the sides of the dumbbells to touch together as your elbows lock out. Take one to two full seconds to lower the weight slowly back to your chest under complete control. Repeat this exercise for two to three sets of eight to 10 reps, increasing the weight of the dumbbells as your muscles become stronger.
As long as the client is able to dedicatedly follow each and every procedure mentioned in the recommendation above for a good two to three months, and of course coupled with proper diet, she will be able to ace her objectives and will be able to aim for the next level.
With all the experts advices and a good training program, the most important thing is that one knows what he wants and does something to achieve it. There is no hindrance too big for a determined soul.
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