Developing strength endurance in boxing

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In boxing, the development of an athlete's boxing endurance, along with technical training, is one of the most important factors in achieving victory. The development of a boxer is considered to be his ability to effectively withstand force and psycho-emotional stress for a long time, while the intensity of the fight he conducts should remain at the original level for as long as possible. There are many methods and exercises for developing endurance, and they are individual for all sports.

General endurance and special.

We train general endurance primarily with the help of all general developmental exercises, such as running, swimming, skiing. The main direction requires the athlete to work for a long time. We develop special exercises for a specific target area. In our case, for long and exhausting battles, both physically and emotionally. The main exercises for such training will be sparring, exercises with weights, on stuffed bags and bags, and strength training with a partner. Special strength endurance is also called anaerobic.

Directions of development

Before you begin exercises to develop boxing endurance, you need to find out what areas of endurance exist and how to strengthen the performance of each of them. Based on the methods developed by specialists, several areas of endurance can be distinguished:

Improving general endurance (aerobic) is the ability of the athlete’s body, and especially the musculoskeletal system, cardiovascular and respiratory systems, to be in a state of increased performance for a long time.

Special endurance (anaerobic) - is based on preparing the boxer’s nervous system for sudden changes in battle, on concentration, reaction speed, accuracy of a blow, the ability to withstand fatigue for a long time, maintain emotional stability and quickly replenish energy. The formation of endurance of this type involves, along with the physical abilities of the boxer, work with psychological ones. Special endurance, in turn, also has several directions, the main of which is considered to be the improvement of strength endurance.

The most common exercises for developing strength endurance.

The most common method is working with weights. This includes cuffs, belts, and dumbbells are also used. The purpose of this work is for the boxer to increase the expenditure of physical energy to perform exercises. The exercise continues until the student gets tired. During the rest, which lasts about 2-3 minutes, you should monitor your pulse; as soon as it is about 100 beats per minute, you need to resume the exercise.

Working with a bag has a good effect on the development of anaerobic endurance. Boxers perform the exercise for three minutes, while delivering a series of strong blows 5-6 times and resting between series for up to 5 seconds. This exercise must be performed until the athlete begins to lose strength. This will be noticeable in your general physical condition: the speed will become much slower and the execution technique will change. For this workout, bags of different shapes are used.

Exercises with boxing paws will be an integral training for strength endurance. The main goal is to improve striking technique, reaction, speed and sense of space. The advantage of the exercise is that it simulates a real fight and it is possible to vary the load, which makes it possible to change the tempo, strength and types of strikes. But the quality of the exercise itself is also influenced by the trainer’s ability to use his paws and work with the boxer as efficiently as possible.

There are also many exercises used in sparring.

The basis

For many years, scientists around the world have been conducting research, the most important conclusions of which have created methods for developing boxer endurance. They have developed specialized sets of exercises aimed at improving both strength and psychological qualities. In boxing, the development of endurance is shown by the force of the blow, the duration of combat activity, the speed of reaction, the ability to correctly and quickly respond to the actions of the enemy, as well as the time spent by the boxer on recovery. A boxer must have sufficient general physical training, developed fighting technique and well-trained breathing, which will give him good endurance.

Complex for developing endurance video

The main criteria for these exercises will be:

Reducing rest time between training rounds;
Increased round duration;

You can vary the intensity of work in the round itself throughout the lesson - change your partner. All these main points are controlled by the coach and makes appropriate adjustments.

In conclusion, it should be added that this is only a small part of the exercises and techniques that are used in training a modern boxer. Training with a qualified boxing trainer who will competently control the entire training process will be most effective.

Development methods

The development of general endurance is stimulated by exercises designed to strengthen the muscular system, increase motor activity, develop the chest, correct breathing, work on balance, with mandatory monitoring of the athlete’s pulse . If the goal is to develop general endurance, uniform (performing a light load for a long time) and variable (changing the intensity of exercises over a long time) methods of developing endurance are used.

Special endurance consists of working with a partner in freestyle and conditional fights , setting up a strike, reducing training time with a gradual increase in loads, preparing the nervous system for intense work, etc., but first of all, in developing general physical strength. The most effective for this are interval (changing the intensity of the load over a short period of time) and repeated (working with a constant load and degree of intensity for a given time) methods of developing endurance. The calculation of the endurance coefficient in competitions is carried out according to the formula according to which it is equal to the ratio of the sum of the attack and defense efficiency coefficients in the 3rd round to their sum as a whole for the battle.

Developing endurance video

Bottom line

Physically, you will just put in the work. There is no escape from hard endurance work when you are training to become a serious athlete. Boxing is not a recreational sport that you can do twice a year when the season comes. It requires a little dedication and if you put in the effort, you will reap all the benefits. Keep practicing and thanks for reading!

Read my updated guide on: How to Increase Your Fighting Stamina

Rocking, endurance and punching power. 9 Big Questions About Boxer Training

Sports physiologist Vasily Volkov was part of Grigory Drozd's team before the boxer won the WBC belt and tested UFC fighter Alexei Oleynik. In an interview with Match TV, he talked about whether it is possible to become slower by training, whether four weeks is enough to prepare for a fight, and why boxers don’t like scientists. A text that will be useful to participants in the reality show “Fight in the City.”

The availability of the Internet, coupled with the availability of technology that shoots video, has made it possible to look at athletes differently in every sense. If earlier they were noticeable with their performances, now you can take a camera for 6,000 rubles, come to Alexander Shlemenko’s Omsk gym and film one of the five five-minute rounds of his circuit training.

And it was easy back in September 2010. Later Instagram appeared, where boxer Grigory Drozd began posting videos and photos from his training. Here he sticks his right one into the bag:

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Here he is running through the snow, which does not fall, but flies to a height of 2200 meters:

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All this was superimposed on interviews with boxing and MMA athletes, where the numbers flew by as if in rewind: 12 weeks of training camp, 100 rounds of sparring, 170 heart rate and 200 kg of weight.

We asked physical training coach Vasily Volkov to comment on the most popular statements about training in boxing and MMA.

The optimal preparation time is 8-10 weeks. This is the figure most often cited by athletes, noting that they still train during breaks between training camps.

The duration of training depends entirely on the initial functional state of the fighter, so we begin any training with laboratory testing.

To build a correct physical training plan, we must assess the state of the athlete’s basic physiological systems that ensure work in the ring, and determine all the factors limiting the growth of his performance. Depending on what the fighter has problems with, one or another period of preparation is recommended, since different so-called “physical qualities” require different times for development.

But professional athletes, as a rule, do not stop training between fights. For example, it will take you or me at least a year to go a long way from zero to some kind of sane form, so that, for example, you can go out and breathe three rounds in boxing or mixed martial arts.

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For a professional who, compared to an ordinary person, is in satisfactory shape even in the off-season, polishing and reaching the peak takes on average two to four months. Provided that its peak suits us and there is no need to reach a new level. It’s like rising from the level of a master of sports to an international athlete: perform, rest and be in the shape of a master of sports again.

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It is possible that an athlete will already arrive in good physical shape, you need to add some combat practice to him - and he is ready. If we lay the foundation according to the classics, this will be an irrationally chosen means and a waste of time. Professional sports does not forgive this. Testing is designed to evaluate the leading condition of a fighter relative to a certain ideal model of an athlete in this sport. The ideal model is a conditionally very strong boxer, wrestler or MMA fighter who never gets tired.

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Our champions, whom we regularly test, help us create such a model. We usually test endurance and speed-strength capabilities. If we talk about martial arts, it is important to obtain this information when testing the work of the muscles of the arms, shoulder girdle and torso: the main problems in the later rounds appear in these muscle regions. Unfortunately, such testing is carried out by a few laboratories, although back in the 80s of the last century my teacher, Professor Viktor Nikolaevich Seluyanov, experimentally showed and theoretically substantiated the importance of testing local muscle endurance.

In any case, you definitely need to have an idea of the composition of a fighter’s body - how much active mass he has, that is, muscles, and how much ballast mass - fat and excess water.

In addition to videos from gyms, you can find examples of reaction training in which people toss coins with the back of their hands and catch them, throw a tennis ball at a wall, and even click a mouse for a time. It's necessary?

Speed and reaction can be tested, but this is most often an inheritance gift. In general, speed and reaction are complex, multicomponent physiological phenomena. It would be more correct to say “speed” – that is, the ability to perform a motor action at maximum speed. There are elementary and complex forms of manifestation of speed abilities. Elementary forms include reaction speed, single movement speed, and frequency of movements. The reaction begins with signal processing - for example, in running, this will be the starting pistol. In boxing, this could be the start of an arm movement.

Next comes the speed of movement of the body parts, which in turn is determined by technique and muscle composition. If there are several movements, the concept of “pace” appears - it already depends on endurance, on the ability of the muscles to quickly contract and relax repeatedly.

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Therefore, when testing speed, it is necessary to clearly understand what the result in a particular test depends on.

The speed of a single muscle contraction in an athlete is inherited, it cannot be fundamentally changed, and the remaining components of speed depend on the situation, execution technique and ability to anticipate events. That is, you can test speed, but there are few levers of influence on this physical quality.

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For example, there is a test where light bulbs are placed on a punching bag and the boxer needs to strike in the corresponding area. First he knows which light bulb will light up - this is a simple reaction. Then he doesn’t know - this is a reaction of choice, a complex one. For a coach, the results of such a test can be very important. In this situation, we see the time it takes to perform a competitive motor action. If the coach is not satisfied with it, he can begin to work on reducing it, but, as we have already said, this is a multi-component model: muscle, nervous system, technique, anticipation.

The main parameters are strength and endurance, but endurance is divided into general and special. Why?

In my opinion, the leading parameter for fighting is, of course, endurance. Against the background of boxing, the importance of the strength component increases for MMA, since there is wrestling, and as we know, it requires the manifestation of this quality to the fullest.

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But it is incorrect to simply talk about endurance. The endurance of a rower, a runner and a boxer will vary. The work of a boxer, if we take the number of intense muscle contractions, is approximately 70 percent the work of the muscles of the arms, shoulder girdle and torso, and 30 percent the work of the leg muscles. For a runner, it’s the other way around—almost all the work associated with moving along a distance is done by the leg muscles. Therefore, the question arises: the state of which muscle groups determines endurance?

Obviously, it is not very correct to evaluate a fighter’s endurance through running work. Although, of course, there will be a correlation.

Therefore, we need to talk about endurance in the context of those muscle groups that do the main work in a competitive exercise. With the work of the legs, everything is clear - we use classical methods - a bicycle ergometer and a treadmill, and for the arms we currently use a manual ergometer (a machine that looks similar to an exercise bike for the arms - “Match TV”). All our fighters are tested on this. It is important here that the lower body is completely relaxed and only the muscles of the arms and torso are tested. So far, of the guys we have tested, the best result has been shown by Alexey Oleinik (UFC fighter - Match TV). With his hands he showed the power of work that many people cannot achieve when working with their feet.

Based on the results, it is possible to determine the level of muscle performance, which places certain demands on the heart, the respiratory apparatus and the blood. Since we do not have separate lungs for the arms and legs to provide oxygen, and the athlete also has one heart, we can separate the assessment of so-called endurance for the central and peripheral physiological systems.

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The very concepts of general and special endurance are very conditional. It's more of a coaching language. In the theory and methodology of physical education, it is believed that performing cyclic exercises associated with the work of a large volume of muscle mass (such as running or cycling) is determined by a certain general endurance. And special endurance appears when performing some special exercises for a given sport - for example, boxing work on a bag or dummy throws. In fact, from a physiological point of view, we observe the same processes - there is the state of the muscles that must work, there are demands that they make on oxygen supply systems, there is a technique of execution - it can be economical or not. All these factors influence the result in any exercise. This is physiological thinking. And when you talk to coaches, you can use classical pedagogical terminology. The main thing is to understand what stands behind these terms.

"Fight in the City" is a bomb." Casting of the boxing reality show “Match TV”

Grigory Drozd said that he first prepared for the fight with Krzysztof Wlodarczyk in Tenerife, where he was just gaining general endurance: long runs, swimming, working in the gym. Then there was a stage in Tsaghkadzor, where there was altitude, intense training, and more tempo training in the boxing gym. The third stage was the training camp in Chekhov, there were sparring sessions and preparation for a fight with a specific opponent. From the outside, this looks like an ideal training model.

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This looks like a logical training model specifically for Grigory Drozd. As I already said, the ideal training model is always individual and depends on the athlete’s condition, the date of the fight, and so on. There are some general principles of preparation - if you don’t have muscles, it makes sense to work on them first. The muscles are ready - make them durable and teach them to box. But there is no universal training plan - all fighters are different: functionally, technically, tactically, psychologically.

Does a boxer need 10-kilometer cross-country runs and long runs in general? Or a wrestler whose fight lasts only a short time.

It depends what we mean by cross. It all depends on the intensity of muscle work. If an athlete runs cross-country, when the terrain changes all the time, this is a very good job. If running 10 km at a calm pace around a stadium is a different situation; for a trained athlete, such work may not provide a developmental effect. There’s probably no point in going for long runs before a fight. Although someone can use them, for example, to burn all glycogen in the muscles and then reload with carbohydrates. At the initial stage, crosses can prepare the heart and lungs for further work, if necessary.

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Is it very important for an athlete to do circuit training or do CrossFit, where you need to do several exercises one after another?

Circuit training is a good method for those sports that work several muscle groups at once. Martial arts is one of the most obvious examples here. If we need to work both arms and legs in one workout, this is a good solution.

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While the legs are resting, we work on the arms, and vice versa. Plus there are great challenges to the heart and respiratory system, which also gives them development.

Is it possible to lose speed if you work with hardware? Is it true that you can “pump up”, “pump up” and “fill up”?

It should be noted that working with iron can be different. In this context, when we say “speed,” we mean the speed of a single muscle contraction.

“Pump up” - this word is more associated with bodybuilding, where the movements are smooth, slow, and the main goal is to hammer the muscle. But weightlifting is explosive work. It is difficult to blame a weightlifter for lack of speed within certain limits.

If you haven't trained for six months and your arms and legs have lost weight, there is no other option but to work out. Perhaps the speed at this moment will drop slightly, but the tasks of this stage are different. We'll deal with speed later.

Ruslan Provodnikov: “Fight in the Big City” is a real, male show. For some, this is the road to life."

If you use iron, for example, using speed-strength exercises, then it is possible that your speed will even increase.

To box, you don't need extreme muscle strength, but average strength is required. If a boxer benches 120 kg, this means that he is strong enough to punch well, then the question of technique and speed arises. In the case of MMA, the numbers should be higher, although it all depends on the weight category and battle tactics. Impact force is a combination of mass and speed. Plus, since we are talking about a person, the rigidity of the structure is important, that is, the most complete transfer of force between the joints. And technology. Lifting weights gives you mass. Stiffness is also provided by strong muscles. That is, it is obvious that the barbell press will not have a direct effect on the impact force, but if we consider the bench press as a tool for gaining mass, as a tool for structural rigidity, it will play its role, just like a number of other weightlifting exercises.

Can pre-fight anxiety burn up some of the work that has been done in training to improve endurance? When, relatively speaking, the legs that two days ago calmly boxed 12 rounds become weak and bear little resemblance to legs capable of boxing 12 rounds.

Practice shows that it is possible. Pre-start nervousness is normal, but within reason. There is such a concept - “readiness”, not to be confused with “preparedness”. Preparedness is the level of physical condition that you achieved during training, and readiness is the opportunity to fully realize this preparedness. And sometimes she fails. This is where psychology and psychophysiology begin to work. We are trying to do this - at training camps we carry out daily monitoring of readiness. But diagnosing is half the battle; then the question arises - what to do about jitters? It should be dealt with by sports psychologists.

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This is fundamentally difficult to study because the emotions that a person experiences during combat cannot be simulated. Loads are possible, but anxiety is not. We looked at our heart rate online during sparring. This is very interesting information. It is interesting to explore the dynamics of recovery between rounds. This could be useful for coaches to adjust tactics for 12 rounds. That is, you can understand earlier that your boxer is not coping or, on the contrary, is leaving a reserve.

Athletes, in principle, do not always make contact with science, and even more so at such moments. And it would be interesting to receive data on the characteristics of the psycho-emotional state of a boxer before a fight. Study, find relationships with the result, build models, look for control levers.

Classic – 11 workouts per week. Two on weekdays, one on Saturday, a bathhouse and a day off. Can you think of anything better?

To answer this question, you need to understand what kind of training we are talking about. There are trainings for technique, speed, strength, and then there is combat work. Depending on the intensity, the athlete’s body pays a different physiological price for all this.

For example, in sports there is the concept of control training, in martial arts it is sparring at full strength. If you do ten such workouts a week, you may not even make it to the fight. And if a person practices boxing in front of a mirror, then he can train like this all day long.

As a physical training coach, I cannot put mitt training, where a boxer calmly practices a specific combination, on the same level as, for example, interval running training.

In Brazilian jiu-jitsu there is the concept of “happy roll”, when people simply fiddle around easily, bringing movements to automatism through repeated repetitions; for a good-level athlete this will be training in terms of time spent: he came, changed clothes, worked out. From the point of view of technical excellence - yes. But this will not have a developmental effect on his body.

Therefore, when we talk about the number of training sessions per week, it is necessary to understand the functional state of the fighter and the detailed characteristics of each training session.

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Text: Vadim Tikhomirov

Photo: RIA Novosti/Alexander Vilf

Psychological Aspects of Combat Endurance

Psychological Relaxation

The more you panic, the more energy you waste, and the more tired you become. Fear often casts a large shadow over small worries. I don't know how to say this emphatically, but still: LEARN TO RELAX during your beating.

Next time you lose a fight, try your best to CALM DOWN. Relax! Block what you can, but relax when you miss it. Breathe, don't panic. Keep your mind calm and count down the seconds if necessary. *Just ____ seconds and the fight will be over.* You can relax, enjoy the fight, and learn something. Or you might panic, become even more tired, and make your beating seem longer than it actually is. It's up to you.

Increased psychological relaxation

It is difficult to remain mentally relaxed in boxing due to its physical and adrenaline-pumping nature. But nevertheless, it is possible. Psychological relaxation is associated with self-esteem. You have to know your level and accept it and stay within your limits. Push yourself forward, but be smart. Don't get yourself into bad sparring situations that you obviously can't handle. Being 100% intimidated and concerned for your safety is not a good approach to training. And this is definitely not how the professionals train!

The ability to relax in a stressful environment allows you to make smart decisions and benefit from the situation. Slow down and look around so you can absorb everything. If you're always pushing yourself beyond your limits, you'll eventually force yourself to quit, and that mindset will show through in everything you do. You are your own worst enemy. By the way, this is a good lesson that could be applied to life.

Evaluating things objectively will relax your mind. Let your expectations inspire you, but then accept yourself. You are here to learn and be the best version of yourself. Learn to accept that you always have room to grow! Nobody is perfect!

Try to enjoy the fight because everything becomes exhausting if you don't enjoy it.

How to increase endurance in boxing without doping drugs?

In conclusion, we will tell you how to increase your endurance in boxing without resorting to the use of illegal drugs. Any athlete who wants to achieve significant success in their sport, sooner or later faces the temptation to help themselves by any means possible. Drugs that increase endurance are freely available, the only question is which of them can be used so as not to undermine your health and not ruin your sports career.

Now we can say with complete confidence that such means have been found. Domestic specialists from the Moscow Scientific and Practical Center for Sports Medicine have developed innovative drugs for increasing physical endurance, “ Elton Forte ” and “ Leveton Forte ”. They contain natural plant adaptogens Eleutherococcus senticosus and Leuzea safflower, as well as apiproducts known for their unique biological properties: drone homogenate, royal jelly and bee pollen.

Arm endurance exercises

Interval exercises. Of great importance for the development of endurance is the prohibition on going beyond the limits of “relaxed performance”. For example, if you make blows with greater force and speed than usual, then fatigue will not keep you waiting. The extent of your “relaxed performance” depends on your “peak performance.” For many boxers, their "relaxed performance" is so weak that they cannot fight well until they activate their "peak performance" mode. This leads to the rapid onset of fatigue. However, if the level of “best performance” is increased, the level of “relaxed performance” will also increase.

One method of increasing your maximum is to improve your punching power. You can also make your shots faster. To do this, you need to perform a sprint exercise to make shots at intervals.

This exercise is recommended to be performed on a bag. If your coordination is well developed, you can use the stretching bag. In the last half minute of each round, hit the projectile non-stop, as quickly as possible. Focus specifically on speed.

Typically, during the sprint phase, athletes kick in a straight line. Some trainers make sure the hand returns completely to the face before restarting. Some are satisfied if the hand returns at least half. There are several arguments regarding this detail. Trainers who require a full return of the arm emphasize muscle training. Other coaches are not against partial return of the arm, as this makes it possible to hit faster and improve coordination. Some coaches also look for knee lift during the sprint phase of running coordination (the right knee goes up when the left hand hits, and vice versa).

As for the intervals for performing the exercise, you can use the following options:

do the exercise in the last half minute of each round (work three to six rounds on the bag);
fifteen seconds practice, fifteen seconds pause. Repeat this ten times (change with your partner alternately, one holds, the other hits);
half a minute practice, half a minute pause. Repeat this ten times, changing with your partner.

Resist the urge to make your shots stronger. You need to focus on developing pure speed. Exhale with each beat. Try not to use intervals longer than thirty seconds. The arms will most likely not be able to strike at top speed for more than thirty seconds. An example would be a sprinter who trains by running as fast as he can for a mile. Of course, he is capable of exerting maximum effort, but he will never be able to run the entire distance at a consistently high speed. By using small intervals you can work on pure speed. This will give your muscles a chance to get used to throwing fast punches. You will also have enough time to relax.

There are many methods for performing this exercise. Try all the methods, determine which one is more effective than the others.

Working out on a pneumatic bag. This exercise is an excellent method of increasing arm muscle endurance and developing coordination for high-speed contractions. The pneumatic bag also teaches you to set a rhythm in your own movements, forcing you to perform them smoothly, and not abruptly. When practicing on a pneumatic bag, you need to keep your hand moving. This promotes relaxation of the hand and productive expenditure of energy. If your hand stops working on a pneumatic bag, it will quickly get tired.
Strike the top of the bag. An excellent method for developing shoulder muscle endurance is to hit the top of the implement. Try to hit a point at face height. Inexperienced boxers often hit the projectile only at chest level, and then get tired in the ring when they need to raise their hands a little higher to hit their opponent in the face. Because of this, most coaches tell students to hit a point at face level.

After achieving a certain degree of comfort, you will get rid of the problem of tired muscles and will be able to practice strikes in the way that is most convenient for you.

Pear on stretch marks. This projectile is optimal for training in delivering quick strikes to a moving target and returning gloved hands back. There are many benefits of the stretch bag that are worth checking out. First of all, many boxers' arms get more tired when they have to hit a meaningfully moving target. This is due to the increased level of relaxation when practicing strikes. The projectile does not move, does not move to the side, so there is no need to think about how best to hit in order to hit the target. However, in a real fight, the relaxation and naturalness of the strikes disappear. A punching bag will allow you to minimize the difference between hits on the projectile and on the real enemy.

The stretch bag forces you to strike quickly. In addition, the muscles responsible for returning the hand in case of a miss develop.

A fight with a shadow. This is one of the best exercises for improving arm and shoulder endurance. Since shadowboxing takes place with bare hands, you can strike at maximum speed. This in itself is good, because you learn how to deliver fast combination strikes. If you don't practice shadow boxing, you will get tired much faster than doing a similar exercise. Shadow boxing also develops coordination well, which is of great importance in the ring.

Another reason why shadowboxing is considered a great exercise is because it trains the reflex muscles. Usually, when practicing punches on the apparatus, you will notice that the bag seems to spring back into your hands. Because of this, the recurrent muscles do not develop. When you get into the ring and throw a punch that misses your target, your arms will quickly get tired because they are not used to having to make a return force.

Jump rope. Jumping rope will definitely contribute to the comprehensive pumping of your arms and shoulder muscles. This is one of the most common exercises among boxers, both beginners and professionals. In addition, jumping rope improves the general condition of the body. A respiratory system trained by jumping rope will allow you to last in the ring for the maximum number of rounds without getting out of breath.