Intriguing. Speaks to the use of ISos in training and speed-strength

[Guest guest]

A Twist To Complex Training

By Ross Enamait - Published in 2005

Many of boxing's training philosophies have originated out of

tradition, rather than science. Trainers often refuse to change,

continuing to teach archaic techniques. Unfortunately, the failure to

accept change is just one of the problems. Many boxing trainers are

unable to implement new techniques due to insufficient funding.

Boxing is a sport that thrives in the ghetto. Many gyms are located

in city community centers that lack funding for expensive training

devices. These gyms cannot afford Olympic barbell sets or other

proprietary tools. Trainers are forced to work around their economic

situation. Many continue to promote outdated techniques, while others

implement unconventional (inexpensive) training solutions.

Consider the use of bodyweight calisthenics. I grew up boxing at a

city community center. Our equipment was limited to a ring and

several punching bags. There were no elaborate machines or weight

sets. We succeeded with little or no equipment. Bodyweight exercise

was convenient and effective.

The use of calisthenics continues today in boxing gyms across the

country. Boxers are able to improve strength and endurance through

bodyweight movements. Common exercises include pushups, pull-ups,

burpees, sprint drills, rope skipping, and more.

Many strength and conditioning " gurus " will argue that bodyweight

exercise is ineffective. Unfortunately, they are left speechless when

asked to explain how so many of today's world champions have thrived

with nothing more than bodyweight exercise. Please note that I am not

against the use of weight training, I am simply illustrating a point.

Professional boxing is unlike any other sport. How many

other " professional " athletes work full-time jobs to support their

passion? Have you ever seen an NFL player work a full day of physical

labor before heading to a 2-hour practice? Although oblivious to many

boxing fans, most professional fighters do not earn enough money to

make a living. Consider the professional who trains 6-weeks for a

$5000 payday. After training expenses and manager/trainer fees, the

fighter is left with little.

The economics of boxing is partially responsible for the sport's

inability to keep pace with the mainstream sports of today.

Fortunately, there are many ways to improve strength, power, speed,

and endurance without elaborate training equipment.

Survival of the fittest requires that one adapt to their

surroundings. If your training facility lacks equipment, you must

improvise and adjust. This article will examine one low-tech solution

to complex training. First, let's review the concept of complex

training. Complex training involves the integration of resistance

exercise followed by an explosive movement. Two common examples of

complex circuits include:

Weighted Squats followed by non-weighted squat jumps

Bench Press followed by medicine ball chest pass

The resistance work activates the nervous system (ex. barbell

squats), followed by an explosive movement (squat jumps) to target

the fast twitch muscle fibers. The goal of complex training is the

improvement of explosive strength and speed-strength.

Dr. Yuri Verkhoshansky, renowned Russian scientist, defines speed-

strength as the " ability to quickly execute an unloaded movement or a

movement against a relatively small external resistance. Speed-

strength is assessed by the speed of movement. " (1)

An old saying in boxing is that " speed kills " . Anyone who has stepped

inside the ring can attest to these words.

Unfortunately, many trainers fail to recognize the difference between

maximal strength and speed-strength. The recent trend in combat

athletics is a relentless quest for maximal strength. Coaches

overemphasize the need for maximal strength when the real need is

speed-strength and rate of force development. Sport biomechanist

Vladimir Zatsiorsky notes that " the ability to produce maximal force

and the ability to achieve great velocity in the same motion are

different motor abilities. " (2)

A boxer who throws a straight right hand does not have time for

significant force production. Rate of force development (RFD) is much

more important. As stated by Zatsiorsky, " If the time available for

force development is short, RFD is more important than maximal

strength. " (2) Verkhoshansky also noted that excessive maximum

strength training can impair speed-strength. (1)

Fortunately, we can use low-tech complex training drills to enhance

speed and explosive abilities. The equipment requirements are

minimal.

Isometric Punch Followed By Med Ball Punch

These drills will use isometrics to form the resistance portion of

the complex training equation. We will train each limb independently

(ex. right side, then left side). The integration of an isometric

hold followed by a dynamic movement is known as the static-dynamic

method of developing muscular strength. The athlete begins with a

brief isometric hold, followed by a dynamic movement, explosive in

nature. This style of training has been proven to be more effective

at producing speed-strength than dynamic exercise alone. (1)

The boxer will begin by holding an " isometric punch " . A right hand

boxer will assume his conventional boxing stance. He will apply

pressure with the right hand against an immobile structure such as a

wall. You can wear a training glove to protect the hand, or place a

small pillow against the wall. Two positions will be held, the

beginning of the punch motion (Figure 1) and the mid-range portion of

the punch (Figure 2). Maintain each position for 3-5 seconds with

approximately 80% of maximum effort.

It is important to limit the time of the isometric hold to

approximately 5 seconds or less. Extended isometric holds have been

shown to " decrease coordination and speed of movement and worsen

elasticity of the muscles. " (1) These potential drawbacks can be

avoided by limiting the length of the contraction.

Figure 1

Figure 2

After completing the isometric holds, you will continue with a

simulated medicine ball punch. I recommend using a very light

medicine ball for this portion of the drill. The emphasis must be

speed. In the video clip demonstration below, I am using a 5-pound

ball. The medicine ball must be small enough to fit in one hand. The

goal of this movement is to mimic the exact motion of punching. If

the ball is too large, this will not be possible.

We commonly use 3 and 5 pound medicine balls. More is not better when

training speed-strength.

It is imperative that you throw the ball with a max effort. After

throwing the ball, you will catch it from the rebounding surface and

continue for 6-8 reps. Be sure to simulate the act of punching as

closely as possible.

As you can see in the video demo, I have thrown the medicine ball

against a large punching bag. I have improvised and used the heavy

bag as a rebounding surface. You could also use a cement wall if one

is available.

Perhaps the greatest benefit of this medicine ball drill is the

avoidance of deceleration. One of the drawbacks of conventional

weight training is the need to decelerate at the end of the movement.

Consider the bench press. After lifting the bar from your chest, you

must decelerate to avoid launching the barbell into the air.

Deceleration is a not a functional component of punching.

You do not decelerate when throwing a punch towards your opponent.

Your goal is to punch through your opponent. Medicine ball release

drills can simulate the muscle actions required for punch

acceleration.

Another advantage of this drill is the development of your non-

dominant side. Many athletes possess considerable strength and

coordination differences between dominant and non-dominant sides. The

smaller medicine ball introduces a unilateral component that is not

realized during two-hand drills.

For example, as a right-handed athlete, it will feel natural to

perform a right hand medicine ball punch (simulating a right cross).

It may feel awkward when training the non-dominant side (ex. left

hand). When training the non-dominant side, you will need to reverse

your footing. For example, a right-handed athlete will assume the

southpaw stance. Your right foot will be in front when you throw the

left hand medicine ball punch. You will simulate the arm action of a

left cross. As a right-handed fighter, you will rarely throw the left

cross. This is no reason to skip this portion of the drill. Our goal

is symmetrical development. Work both sides evenly. Your coordination

will improve with regular practice.

A sample routine is listed below:

Sample Routine

Right hand (left foot is in front)

Right hand isometric punch (start position) x 3-5 seconds

Right hand isometric punch (mid-range position) x 3-5 seconds

Right hand medicine ball punch x 6

Left hand (right foot is in front)

Left hand isometric punch (start position) x 3-5 seconds

Left hand isometric punch (mid-range position) x 3-5 seconds

Left hand medicine ball punch x 6

Repeat for 3-5 sets.

Routine Notes

There is no rest between the isometric hold(s) and the medicine ball

throws. Rest 1-2 minutes after training both sides, and then continue

with another set.

These workouts are not designed to enhance endurance. Perform these

drills when the body is fresh.

These drills are convenient, yet highly effective. You can purchase a

5-pound medicine ball for less than $15.

The isometric punch exercise can also be utilized to strengthen the

hook and uppercut. Simply stand in between a doorway and tense the

beginning and mid ranges of each punch.

Perform these drills 2 to 3 days per week.