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 A Twist To Complex Training By Ross Enamait

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Nombre de messages : 8092
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Date d'inscription : 28/05/2005

A Twist To Complex Training By Ross Enamait Empty
04122007
MessageA Twist To Complex Training By Ross Enamait


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 Many continue to promote outdated techniques, while others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.


A Twist To Complex Training By Ross Enamait Isopunch1


Figure 1







A Twist To Complex Training By Ross Enamait Isopunch2
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)

  1. Right hand isometric punch (start position) x 3-5 seconds
  2. Right hand isometric punch (mid-range position) x 3-5 seconds
  3. Right hand medicine ball punch x 6

Left hand (right foot is in front)

  1. Left hand isometric punch (start position) x 3-5 seconds
  2. Left hand isometric punch (mid-range position) x 3-5 seconds
  3. 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.






Works Cited


  1. Verkhoshansky, Y. (1986). Fundamentals of Special Strength Training
    in Sport . Livonia, MI: Sportivny Press. (Original work published in
    1977, Moscow, Russia: Fizkultura i Spovt)
  2. Zatsiorsky, V.M., Science and Practice of Strength Training, Human Kinetics 1995











A Twist To Complex Training By Ross Enamait Sledross1
About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several comprehensive training manuals, designed for athletes participating in combat sports such as boxing, wrestling, and MMA.
http://www.rossboxing.com/thegym/thegym25.htm


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