Olympic Boxing Training Methods
Boxing is different from other sports in that the actual competition is very limited and most of the athlete's time is spent on training. The goal for the boxer must be in excellent physical condition when it comes time to compete. Olympiad boxers must have a number of sports skills to be competitive. They should develop both aerobic and anaerobic capacity, as well as reflexes and flexibility, during training.
Aerobic Boxing Training
Aerobic resistance in boxing it is necessary to last in the ring. The race consists of three rounds of three minutes with only one minute of rest between rounds. Aerobic endurance should include many routes. Try to complete four long running runs a week and average at least five miles per route. To help with good breathing technique when boxing, incorporate swimming on a weekly basis. You swim with a variety of techniques throughout the workout to train different muscles, while helping to develop cardiovascular health. Finally, almost every boxer owns the art in jump rope. Rope is not only an ideal aerobic activity, but also improves your speed and reflexes.
Anaerobic Boxing Training
Anaerobic boxing training consists mainly of strength development and fitness. That means working with weights. Program
for strength training at least four to five days a week, with each workout lasting about two to three hours. Some boxers may spend twice as much time on strength training. The boxer can not overlook any part of the body when lifting weights. Growth in the arms, shoulders and chest is extremely important as they provide most of the energy when throwing punches. The torso should be strong to withstand the punches and help stabilize your body as it throws punches. The feet should be able to react quickly when you place yourself in a punching position. They should also be strong enough to help you stay upright when your opponent lands a punch.
Reflexes / Boxing Reflexes
A boxer's remarkable reflexes set him apart from other athletes. The boxer must be able to dodge an oncoming punch and throw one CounterPunch within fractions of a second. To develop such rapid reflexes, they regularly perform exercises aimed at improving reaction time. The Jumping rope (σχοινάκι) is one of the most traditional and effective exercises that develops your coordination, balance and reflexes. Another basic exercise is hitting a speed bag at a fast pace. The speed bag trains your timing and hand-eye cooperation. Finally, sparring (friendly match) allows you to test and improve your reflexes against an athlete who moves and hits unexpectedly.
Boxing Flexibility
Being competitive in boxing is almost impossible if you are not flexible. Your body is severely tested for flexibility during a fight, and your muscles will need to warm up and stretch properly. Just stretching just before a fight is not enough. Stretching should be an essential part of your overall training to acclimatize your muscles to the wide range of maneuvering movements that boxing contains. Never stretch cold muscles, as this increases the risk of injury. Perform a light aerobic warm-up, then the upper and lower body can be stretched.
REPUBLICATION FROM:http://www.livestrong.com/article/466645-olympic-boxing-training-methods/
