Strength training methods for boxers 1 neck training
Boxing enthusiasts should take neck training as one of the main contents in order to strengthen their fighting ability and make their fragile necks resist the heavy blow from their heads.
Bridge practice: lie on your back on the mat, with your head and feet touching the ground, your hips rising by Z, and your body bending backwards to form a bridge. When a novice practices, the range that his hands can support the ground is very small. Boxers who often practice can put their hands together on their chests and move back and forth greatly to contract or stretch the neck muscles. A group of 20 times, do 4 groups, practice 2~3 times a week.
Waist and abdominal training
The waist is a bridge of strength, which transfers the strength of the thigh to the upper body. The waist itself can also produce great strength. Although it produces less force than the thigh, it has higher utilization rate. Professional boxers should make full use of the strength of the waist in every punch.
Sandbag throwing training: Use a sandbag of 20-30 kg, 3-5 meters away from the wall, hold the sandbag with both hands and put it on the right side of your body, take a big step forward with your left foot to form a lunge, throw it forward with your back foot, pick it up, put it on the left side, take a big step forward with your right foot, and throw it in the same way. Each group does 10 times, and does 2? 4 groups, beginners can be reduced appropriately. Pay attention to the feeling of back force.
Speed training
Simple strength training is not enough, especially competitive sports-it needs more explosive power and faster strength.
Standing flat push: put the barbell on the collarbone, hold the barbell bar upward with both hands and palms, and push the barbell outward quickly while exerting force with both feet until the arms are straight, then the palms are downward and quickly retracted to the original position. This method mainly practices explosive force. Beginners practice with barbell bars, and the quantity and weight vary from person to person.
Thigh training
Leg training is one of the important contents of strength training for boxers. Mike tyson practices squats six days a week, 20 groups a day. He said, "Squat can greatly improve the power of punching, enhance the ability to punch continuously, and help all offensive abilities. It's like the sword of a Roman warrior. Although it can't be seen in the ring, every attack has its shadow. " Joe louis practices 15 squats every day. George foreman set himself a squat training standard "until he can't stand up".
Squat movement: insist on heavy weight and few times. Ordinary athletes use the weight of 1~6RM in each group, and train 3~4 times a week, with 4~6 groups each time.
Weekly training plan for boxers
Monday: Run 3 kilometers, prepare for activities, do 4 rounds of air strike exercises, 6 rounds of sandbag exercises, 4 rounds of planet exercises, 4 rounds of speed ball exercises, 4 groups of skipping rope, do 4 groups of waist and abdomen exercises for more than 20 times each, and relax and stretch.
Tuesday: Warm-up activities: 4 groups of skipping rope, 10 air raid, 4 rounds of planet practice, 4 rounds of speed ball practice, each with more than 20 groups of waist and abdomen exercises, doing 4 groups, relaxing and stretching.
Wednesday: Run 3 kilometers at variable speed, prepare for activities, do 2 rounds of air raid exercises, 12 rounds of sandbag exercises, do more than 20 waist and abdomen exercises each, and do 4 groups of relaxation and stretching.
Thursday: Warm-up activities, 4 rounds of air raid exercises, 10 rounds of hand target exercises, 2 rounds of planet exercises, 2 rounds of speed ball exercises, relaxation and stretching.
Friday: Run 2km, prepare for activities, do 4 rounds of air strikes, 4 rounds of sandbags, 6 rounds of hand targets, 2 rounds of planet rotation, 2 rounds of speed, 2 groups of skipping rope, 20 waist and abdomen exercises each, and do 4 groups of relaxation and stretching.
Saturday: Run 5 kilometers, prepare for activities, practice 2 rounds of air strikes, 8 rounds of sparring, 2 rounds of speed ball, and practice waist and abdomen more than 20 times each. Do 4 groups and relax stretching.
Sunday: All day off.
Strength training method for boxers 2 1, squat
The best action to improve core strength. Because the whole upper body is under great pressure during practice, it is also very important for boxers to practice the ability of transmitting strength from legs to upper limbs. When practicing, lift the barbell from the squat frame, press the barbell on the trapezius muscle at the back of the neck, then kneel down until the back of the thigh touches the calf and then stretch your knees to stand up. During the whole process, the feet are shoulder-width apart, the toes are 30 degrees, and the upper body remains upright.
2, half squat
Simulate the most effective action of boxing. Boxing is a moderately bent knee, similar to a half squat. However, the role of semi-squat in improving core strength is limited, mainly to transform the core strength of squat practice into the special strength of heavy boxing. Half squat is similar to squat, but when you squat to the level of thigh and ground, you stand up and straighten your knees.
Step 3 lift your legs
Effective actions to improve core strength. Because it is not limited by the bearing capacity of upper limbs, it is better to improve the ultimate strength than squat. But it can't directly improve the transmission ability of strength from legs to upper limbs. When practicing, sit on the leg lift, adjust the seat after sitting until the thigh is close to the chest, then stretch the knee and pedal the pedal obliquely upward until the legs are straight and the knee recovers.
Step 4 Squat forward
Training has greater pressure on the upper body, so it has a good effect on improving the transmission ability of strength from legs to upper limbs, but it has a poor effect on improving core strength. When practicing, cross your arms and fix the barbell on your chest and shoulders. Other movements are similar to squats.
Step 5 sit and squat
The action is similar to half squat, but the intensity is smaller. When practicing, put a solid stool behind you, squat down until you sit on the stool, then stretch your knees and stand up.
Step 6: Step forward and squat down.
After the barbell is lifted, one leg stretches forward, then bends down and squats in a lunge, and the center of gravity falls on the stretched leg.
7. Leg flexion and extension
Sit on the leg flexion and extension device, build a support plate with your feet, and lift your calf up hard until your legs are straight. The thigh remained motionless during the whole process.
8. Sit-ups
Lie face down on the sit-up ramp with your feet hooked on the support plate. Hold the barbell piece with your arms around your chest, and then bend your upper body upward until it is perpendicular to your legs. The thigh remained motionless during the whole process.
9. Lift your legs and put them on your back.
Lie on the sit-up ramp with your head up and hook the support plate with your hands. Tie the barbell piece to your legs, and lift your legs up hard until your upper body is perpendicular to your legs. During the whole process, the upper body remains motionless, and the legs and legs always keep a straight line.
Strength training methods for boxers 3 1. Boxing strength training is for special training, and it is necessary to highlight the key points. Therefore, boxing strength training should focus on the core strength items with the highest value and minimize training items.
2. "Do 8~ 12 times in each group" means to use the weight that each group can only do 8~ 12 times at most, which is called 8~ 12RM. This weight is the most effective weight range for developing muscles. But in order to increase the absolute power, we need to use a larger weight, that is, 1~4RM.
3. Boxing is expressed by upper limb movements, but this is not the same as exerting force. Through the analysis of various boxing methods, we can see that core strength is the key to boxing strength. When punching, you mainly push the ground by stretching your knees and transfer it to your shoulders and arms by turning your hips. If you deliberately increase the strength of upper limbs, it will destroy the "power chain" of heavy punches. Therefore, boxing strength training should focus on core strength projects, such as squats and leg lifts.
4. Strength training needs to gradually increase intensity. In other words, the number and importance of training groups are constantly improving. At the beginning of strength training, the number of groups should not be too much, so as to avoid excessive fatigue and affect other training. For example, arrange two events for each training, and do 4~5 groups for each event. With the growth of strength, the number of groups should be gradually increased. For example, Tai Sen has to complete 20 sets of squats and leg lifts in each training session.
5. After each strength training, we should warm up with light weight to let the muscles adapt gradually. The warm-up group can use a small weight of 15~20RM. When you are in a formal group, because of the heavy weight, you should concentrate and arrange assistants to protect you. The rest time between each group is based on the fact that muscles can eliminate short-term fatigue, which is generally between 20 seconds and 120 seconds. At least one set of impact limit weight should be arranged for each training. Before the impact limit weight, each group does not need to complete the limit number of times, so as to maintain physical strength for the impact limit weight, for example, the weight of 4RM can be completed 2~3 times. After reaching the limit weight, each group should complete the limit number of times to improve the training intensity.
6. We can neither avoid strength training nor blindly carry out strength training.
7. There are two steps to improve boxing strength. First, increase the basic strength through strength training, and then transform the basic strength into punching strength through heavy sandbag training. Most boxers only pay attention to the second link, without strong basic strength. Even if 100% basic strength is converted into heavy punch strength, they will not become champions.
8. The thighs and buttocks are the main parts of the complete works, and strength is the only requirement for this part. A strong thigh means a powerful punch. Shoulders and calves are the most frequently used parts in the whole set of movements, because you always have to keep the boxing frame and keep the boxing movements. The training standard of these two parts is endurance. Abdomen and forearms, the former should always bear the blow, while the latter should always bear the reaction of punching, so developed muscles are needed. The contribution of other parts to boxing is relatively small, which can be ignored when training according to the fourth principle mentioned above. It is worth noting that the waist. It is not a part of the main power that many people think, but a part of force transmission. So don't train too much to avoid confusing the order of strength. In addition, the vertical force mode of strength training waist is not consistent with the horizontal force mode required by boxing.
Strength training methods for boxers. Training method of upper limb muscle strength
Upper limb muscles play the most important role in boxing, including upper arm muscles, shoulder strap muscles, forearm muscles and hand muscles, and mainly practice explosive force and support. Athletes should pay attention to strength exercises in all parts, especially in small muscle groups.
Exercise 1: back bend of neck. The maximum weight is 40%-70% of the load strength, 8- 15 times in each group, 3-6 groups, and the interval is 1-2 minutes. The training speed should be determined according to the training objectives.
Exercise 2: Continuous clean and jerk. With a weight of 25-50kg barbell, each group should practice 3-6 groups 15-20 times with an interval of 1-2 minutes, and it is required to be completed as quickly as possible.
Exercise 3: snatch. Under the load intensity of 50%-80%, each group should practice 8- 12 times, and the interval between 3-6 groups is 1-3 minutes, which requires consistent, fast and crisp movements.
Exercise 4: Lift the barbell to shoulder height. Do 10-30 times for each group at 30%-50% load intensity, and do 4-6 groups at intervals of 1-2 minutes, and complete at medium speed.
Exercise 5: Stand and sit with a barbell behind your hands. When the maximum load intensity is 30%-60%, each group should do 10-30 times, and exercise for 3-6 groups with an interval of 2-3 minutes, and the required speed is moderate.