Developing a Strength-Power Program for Amateur Boxing William P. Ebben, CSCS, and Douglas 0. Blackard, CSCS, ATC/L U.S. Olympic Education Center Northern Michigan University MISCONCEPTIONS ABOUT THE principles of strength and condi- tioning have fostered several myths concerning the physical preparation of amateur boxers. ‘This is especially true for those who are taught some of the old training techniques from some boxing coaches. While boxing coaches are experienced in tacti- cal preparation and dedicated to the sport, they vary in their Knowledge of physical prepara tion. Several studies have indica- ted the benefits of strength and conditioning for amateur boxers (2-4, 9, 16, 17, 19), but it takes time for the results of research to reach the amateur boxing com- munity. This article reviews popular weight room myths we have heard from amateur boxers at the U.S. Olympic Education Center (USOEC) at Northern Michigan University in Marquette. These myths are challenged and an ap propriate strength-power training program for amateur boxers is presented. @ Physical Fitness Evaluation Before a strength-power trai ing program is developed, base- line measurements should be obtained to identify one’s strengths and weaknesses. A fitness evalua- tion verifies personal achieve- ment, stimulates research, moti- vates the athlete, and determines the effectiveness ofa strength and conditioning program (14). Fitness evaluations are con: ducted at the USOEC for each resident athlete. Data are collect- ed on age, sex, height, weight, heart rate, blood pressure, body girths, body composition, flexibii ity, aerobic endurance, agility, and muscular power, strength, and endurance, Body composition is assessed via skinfold calipers. Flexibility s assessed with a goniometer. Aerobic endurance is assessed througha 1-milerun, the McArdle step test, or YMCA submaximal bicycle test. Agility is assessed by the Edgren side-step test. Muscu- lar power is assessed with the vertical jump and the medi- cine ball vertical put, Muscular strength and endurance are mea- sured by a 5-RM test of the squat. bench press, and hip sled, a 1-min sit-up and push-up test, and an RM bench press test at 75% body weight, During their fitness evaluations and while participating in the pro- gram, the athletes often express their beliefs about strength-power programs for boxing. Many of these beliefs are based on myths. ‘These myths are refuted during the athletes’ physical fitness eval- uation and throughout their par- ticipation in the strength and conditioning program. I The Myths Myth 1: Weight training decreases flexibility. Ithasbeen assumed that weight training results in athletes being “muscle bound” and less flexible. © 1997 National Strength & Conditioning Association, 42 Strength and Conditioning February 1997However, muscle hypertrophy (enlargement) does not compro- mise the ability of muscle fiber to stretch (1). Hypertrophy is inde- pendent of flexibility, and lange muscles are physiologically as flexible as small muscles. While most boxing coaches are concerned about decreased flex {bility and limited range of motion (ROM), it is highly unlikely that boxers will achieve muscle hyper- trophy to the point of altering the pennation angle and decreasing the ROM. Newton and Kraemer (13) suggest that bodybuilders may be the only class of athletes who come close to achieving enough hypertrophy to have a negative effect on ROM. Weight training exercises done with pro- per form, through full ROM, do not decrease flexibility. ‘Myth 2: Weight training leads to weight gain. ‘Total body mass (lean body mass + fat) is not necessarily affected by weight training (8, 10). Weight training can affect overall weight, but more important, it has a de- sirable effect on body composition by decreasing fat and increasing muscle. Though muscle weighs more than fat, dietary changes can compensate for any small gain in weight. In addition to the positive effect ‘on body composition, the benefits of strength training and other methods of conditioning include substantial neural adaptations. These occur without any major increase in muscle fiber size and most likely do not result in weight gain. Neural adaptations include increased motor unit activation, increased reflex potentiation, synchronization. increased motor unit firing rates, increased activa~ tion of prime movers, and de- creased co-contraction of antago- nists (15). ‘Myth 3: Weight training slows you down. Since boxers desire speed, they often avoid weight training, un- aware of the research showingthat such training improves the speed of the boxing punch (4. 11, 16). Solovey (16) reported increased velocity of punches following a 6- month period of weight training exercise with dumbbells and medi- cine balls. Koryak (11) reported increased contractile speed of working muscle with the use of training loads. Dengel et al. (4) reported significant increases in punch velocity and punch endur- ance following a 2-week period of intensive strength training and interval running. The results of these studies suggest that appro- priate training increases the speed of the boxing punch, Myth 4: If boxers weight train, they should train with low loads high reps, and short rest intervals. ‘This myth stems from the belief that strength training with high loads and few repetitions will make you muscle bound, you'll gain ‘weight, and that boxing isan aero- bie sport requiring short rest in- tervals. Actually, amateur boxers should train with high loads and low repetitions (7, 21) High load training promotes significant gains in strength and power due to its recruitment of ‘Typell-B muscle fiber and forceful contractions. Although the con- traction is slower, itoffers.a better training stimulus due to the rate and frequency of neural activity firing (21). In addition, high load training does not compromise: it may enhance the athlete’s local muscular endurance (1). As for the myth about the short rest intervals, a work-to-rest ratio of 1:1 stresses the aerobic energy system. So, 30 to 60 seconds rest with 8 to 12 reps represents ap- proximately a 1:1 work to rest ratio (20). For athletes interested in hypertrophy. local muscular endurance, and aerobic endur- ance, this type of training is use- ful. Amateur boxers should place more emphasis on training the phosphagen and nonoxidative glycolytic bioenergetic systems. February 1997 Strength and Conditioning 43Myth 5: Cireuit training ts the method of choice. Circuit training has been con- sidered the method of choice be- cause many boxing coaches be- lieve that relatively low load/high repetition and short rest intervals are optimal for the sport. Circuit training is also used because it is easy to administer as a weight room workout that duplicates a gym workout of station progres- sion. However, cireuit training is merely a method of training through sequential station rota- tion. It does not require the use of low loads, high repetitions, and short rest intervals, ‘Though clr cuit training has its place in amateur boxing, it is not the only appropriate training method. Myth 6: Boxing is primarily an aerobic sport ‘Thisis not true, Amateurboxers primarily use anaerobic energy sources for muscle contraction. ‘The sport requires three 3-min rounds with I min of rest between rounds. As the boxer begins his bout, he uses the phosphagen system but increasingly taps the nonoxidative glycolytic system, ‘The intensity of his activity will dictate the proportion of energy contributed by these two systems. Ina high intensity bout, the phos- phagen system will be quickly de- pleted and the nonoxidative glycolytic system will take over. In alow intensity bout, there will be intermittent partial depletion and recovery of the phosphagen sys- tem with varying contributions as needed from the nonoxidative glycolytic system. ‘The oxidative glycolytic system is probably not significant in ama teur boxing, It can play a role in the later stages of a high intensity round, but rest periods between the rounds allow partial recovery of the other two systems—phos phagen and nonoxidative glyco lytic. The recovery of those two systems prevents oxidative glyco- lysis from becoming the major source of energy for muscle con- traction. As noted above, amateur boxers primarily use anaerobic energy sources. Our training pro grams emphasize this system with out ignoring oxidative glycolysis. Myth 7: Frequent, tong, slow, dis- tance running is imperative. Long, slow, distance (LSD) run- ning is frequently emphasized in the training program of amateur boxers, These runs help with weight control and aerobic con- ditioning. but they have three disadvantages for amateur box- ers: they have an insignificant effect on catalytic enzymes dur- ing glycolysis (8); they may inhibit strength gains (6); and they can ead to functional and structural changes in that the muscle fibers become resistant to fatigue at the expense of power (12) In addition, LSD running is a high volume training method that may inhibit recovery and contrib ute to overall training stress. LSD training may be more useful dur- ing noncompetitive periods. How- ever, low volume/high intensity training methods (e.g., interval training) are best during competi- tive periods. Myth 8: Most of the power from the boxing punch comes from the chest and arms. ‘The most visible aspect of box- ingis the punch. Its mechanismof action includes the obvious move- ments of the upper extremity as well as the not so obvious move- ments of the trunk and lower ex- tremity. In fact, these less obvious movements contribute greatly to power production in the boxing punch. ‘Verkhoshansky et al. (19) report that the muscle groups contribut- ing to the right-hand straight jab aretheleg, trunk, andarmmuscles at 89, 37, and 24%, respectively. In other words, the trunk and lower extremities account for 76% of the effort in delivering a straight jab. Power production isa result of coordinated movements of the entire body. Koryak (11) confirms that many boxing punches begin with a neurolo- gical impulse in the great toe of the support leg as the boxer shifts his weight prior to delivering the punch, ‘Myth 9: The amateur boxer can prepare for a bout in a few weeks, During the weeks prior to com- petition, many amateur boxers in- crease their training intensity and volume through increased gym workouts, weight room workouts, and sparring. They also try to lose ‘weight during that time. They be- lieve more training is better and that they can prepare for compett- tion in a few weeks. Boxing training must be a year- round, continuous process, not targeted to the few brief weeks prior to competition. Condition- ing programs need to follow a periodization model with specific training goals during each train- ing cycle of the annual plan. Things to consider when orga- nizing training cycles include healing injuries, remedying phy- sical deficits. improving body composition, increasing anaero- bic endurance, developing mus- cular strength and endurance, and develcping sport-specific strength-power. Also, since ama- teur boxers tend to train so inten- sively just prior to the upcoming ‘competition, they have no time for tapering. Amateur boxing often includes unpredictablescheduling, numer- 4 Strength and Conditioning February 1997USOEC Comments: General Strength Cycle--Monday and Frida} Program: Perform 10-12 repetitions for all sets. Perform the last set to "forced failure". Perform 3 sets of each exercise. Rest 1-2 minutes between sets. Date: 3 MINUTES BIKE 2. STRETCH 5-10 min stretch 3. WEIGHTS/ PLYOMETRICS Bench Press Military & Push Press Pull-Downs & Pull-Ups Squat or Leg Press Leg Curls Heel Raise/Toe Extension Back Extension Curls--Any Type Sit-Ups_Any Type 4 Way Neck 4. FOOT SPEED 9 Box Hop*** or MB** & ++ 5, STRETCH & COOL DOWN 5-10 min stretch DB=Dumbbell MB=Medicine Ball*** Both Feet, Left Foot, Right Foot [EIEN Ste cevcrt siren ote or Monday ana Fry February 1997 Strength and Conditioning 45,USOEC Comments: General Strength Cycle-Wednesda} Program: Perform 10-12 repetitions for all weight lifting exercises. Perform 10 repetitions at maximal effort for all plyometric drills. Perform 3 sets of each exercise. Rest 1-2 minutes between repetitions Date: | 5-10 mines | [10 mines DB Bench or DB Incline DB Row Tricep Exercise (Choice) Box Step Ups Leg Extensions Sit-Ups MB Upper Cuts MB Overhead Throw MB Back to Back 4. FOOT SPEED DRILL. Edgren Side 8 Sams 5. STRETCH/ COOL DOWN PDIEER sis genera ctrngan ate tr woancsday 46 Strength and Conditioning February 1997Name: Comments: Pre-Competition Cycle-Monday and Friday Program: Perform 6-8 repetitions for all weight lifting exercises. Perform near "forced failure” and achieve “forced failure” on your last set. Perform complex pairs and plyometrics for 5-10 repetitions at maximum intensity. Rest 2'minutes between sets. Perform 3 sets of each exercise. Friday - Perform complex pairs the same as on Monday. Perform 10-12 reps on all other exercises at 80% intensity. Date: 1. WARM-UP 5 min. bike 2. STRETCH Bench Press & MB Power Drops Squat & Jump Squat Hang or Power Clean Pull Ups or Lat Pull Downs MB Hamstring Exercise Curls or DB Uppereuts Sit-Ups or Sit-Up w/MB Throws MB Drill (choice) 4, FOOT SPEED DRILL. 9 Box Drill wiPartner 20 sec. max effort™** 5. STRETCH & Sample precompoltion Gls for Monday and Friday February 1997 Strength and Conditioning a7USOEC Name: Comments: Pre-Competition Cycle--Wednesda} Program: Perform 12-15 repetitions for all weight lifting exercises. Rest 30 sec. between repetitions. Perform at intensity of 80%. Perform 3 sets of each exercise 1. WARM-UP 3 minute Jump Rop. 2, STRETCH 5-10 minutes 3. WEIGHTS/ PLYOMETRICS DB Flys Military or Push Press w/DB Tricep Exercise Neider Press DB Row Bicep Curls DB Toe Extensions/ Heel Raise Back Extension MB Sit Up Drill 4 Way Neck MB Back to Back MB Uppercut Drill 4. FOOT SPEED DRILL MB Forward or Lateral Hop 2 x 30 sec. each set *** 5. STRETCH & COOL DOWN 5-10 minutes PRIEEY 6st precompetition cis fr Wotmendny. 48, Strength and Conditioning February 1997ous competitions each year, travel, camps, athlete turnover, and ath- Iete absence. It is a challenge to organize training, and often the preparation period is limited. This limited preparation time is not good. The goal should be period- ized annual training plans. ‘Myth 10: Coaching weight train- ing is all the strength and cond tloning professional does. A lack of information about the role ofthe strength and condition- ingprofessional contributes to this myth. Also, coaches and athletes maybe territorial about their sport and resent suggestions on how to prepare for that sport from some- one who has not participated in it Strength and conditioning profes- sionals need to communicate the role of their occupation with coaches and athletes. Strength and conditioning professionals are responsible for resistance exercises, plyometric drills. interval training, hand speed training, aerobic conditioning, flexibility development, nutrition, physical testing, and aspects of injury rehabilitation. They should communicate what they do and ‘work with others to improve the athlete's performance. Here are some ways to promote an understanding of the role of strength and conditioning pro- fessionals: 1. Serve as a performance con- sultant to the coach and pro- vide feedback and informa- tion on research results. 2, Attend practices. sparring, and competitions; be willing to learn about the sport. 3. Acknowledge the coach's suc- ‘cess and areas of expertise. 4. Remember that in most set- tings the coach is ultimately responsible for the athletes 5. Be clear in expressing what you feel is or is not useful for the athletes. 6. Have the coach help you draft a manual that outlines all aspects of strength and conditioning. 7. Have a solid fitness testing program that demonstrates the efficacy of your strength and conditioning program. Include the often overlooked aspects—flexibility, aerobic conditioning, etc. 8, Keep the coach informed about the program and the athletes’ progress. 9. Do not offer opinions on things you are unsure of. 10, Be patient. Your strength and conditioning program will be implemented over time as you demonstrate your credibility. @ Program Design Four factors are emphasized in our strength-power program for USOEC resident amateur boxers: the overload principle, specific: ity of exercise, periodization, and individualization. The overload principle deals with exercise load, repetitions of a given load, fre- quency of training sessions, and rest interval between repetitions and training sessions. Specificity of exercise refers to training stimuli that utilize the appropriate biomechanics, mus- cles, contractile velocities, and Dioenergetics required for ama- teur boxing, Periodization and in- dividualization allow for logical changes in training throughout the training cycles of the annual plan, The Overload Principle Decisions about trainingload, rep- etitions, frequency, and rest are based on the physiological profile of the sport, the athlete’s physi- ological profile, and the need to increase the trainingload progres- ively. Athletes with adequate strength-power but inadequate muscular endurance use high rep- etition training. Those with too little strength-power incorporate high load /low repetition training Since most boxers we work with have deficits in strength-power. we have them progressively in- crease high load training. Amateur boxers use a variety of training methods including box- ingpractice, runningsessions, and strength-power sessions. Boxing practice and runningsessionscan be as frequent as 6 days a week. Strength-power training sessions usually occur3 daysa week, These sessions are the athlete's only op- portunity to overload the central nervous system by progressively increasing resistance. Unlike boxing practice, which offers minimal resistance, strength-power training offers overload through increasing re- sistance. The frequency and in- tensity of these training sessions must be considered in order to allow proper recovery and prevent injury. The athlete recovers and adapts to the previous strength power training sessfon during the rest between sessions and also by including low intensity training days. Rest between repetitions is im- portant and is determined by the physiological profile of amateur boxing. During our general strength cycle, relatively longer rest intervals of 1 to 2 min be- tween repetitions are encouraged as the athlete concentrates on the load and attempts to increase strength. During our precom- petition cycle, rest intervals vary from 30 sec to 2min dependingon that day’s training goals. We use 30-see and I-min rest intervals to train muscular endurance. February 1997 Strength and Conditioning 49,The 2-min rest intervals allow the amateur boxer to recover 50 he can tolerate greater loads for developing strength-power. These variations in rest in- tervals offer workouts that are specifically designed to enhance local muscular endurance and strength-power, since the boxer will need both attributes to pre- pare for the upcoming competi- tion. Specificity of Exercise Sport specificity is accomplished with exercises and rest intervals that approximate the bioenergetic systems used as well as the bio- mechanies and velocity of boxing movements. The relative contr butions of anaerobic and aerobic energy sources used in boxing are not completely understood, due to the variable intensity of any given round and the lack of research While it appears that the amateur boxer relies primarily on anaero- bic energy, aerobic energy sys- tems cannot be neglected. Fixed-repetition weight train- ing, complex training, cireuit training, and plyometrie drills all have a place in developing the general strength and strength power required for amateur boxing (1, 5. 7. 13, 18). USOEC resident amateur box- ers use high intensity, fixed mod- erate-repetition trainingand com- plex training (e.g.. bench presses followed immediately by medicine ball power drops) with 2-min rest intervals on Mondays to im- prove strength-power. Wednesday workouts include moderate in- tensity circuit training with 30- sec rest intervals to improve local muscular endurance and add variation. Friday workouts are like Monday's but with lower intensity and shorter rest for noncomplex training exercises. This providesa second weekly strength-power training stimulus while reducing overall training intensity to allow for recovery. Our training program empha- sizes strength-power development twice a week and local muscular endurance once a week. Training programs are individualized to address individual deficits. ‘An amateur boxer with above average strength-power but low local muscular endurance would train twice a week for muscular endurance and only once a week for strength-power. Since most of the USOEC resident amateur box- ers lack strength-power and par- ticipate in multiple sessions of local muscular endurance train- ing (gym workouts with the speed bag, etc.), weight room workouts emphasizing strength-power oc- cur twice a week. ‘The USOECamateurboxingpro- gram includes a variety of exer- cises such as upper body medi- cine-ball plyometric drills. lower body plyometric box drills, foo speed drills, closed-kinetic-chain lifts such as the squat or push press, sport-specific exercises suchas the Neider press ordumb- bell uppercuts, powerlifting move- ments such as the bench press, and Olympic-style lifts such as the hang and power clean. Exer- cise choices are dictated by the athlete’s physiological profile and replicate the velocity specificity and biomechanics of amateur boxing, Periodization and Individualization ‘The macrocycle for amateur box- Ing is unlike that of most sports. ‘An amateur boxer may have a competition every month or may not compete for 6 months. Occa: sionally he may have less than a month’s notice for his next com petition. The frequency of compe- titions depends on many varia- bles that are beyond the control of the athlete and the coach. For this reason, the amateur boxer must always be tactically and physically prepared. Macrocycles must be periodized and individualized for the athlete. Periodized training cycles include changes such as increasinginten- sity, varying loads. varying rest. decreasing volume, and increas- ing sport-specific exercise as competition nears, We divide the macrocycle into 4 cycles: prep- aration, general strength, pre- competition, and active rest. ‘The preparationcycleisdesigned toteach proper exercise technique, Improve body composition, rem- edy physical deficits, and allow time forinjuries toheal. After these goals have been achieved, the boxer progresses to the general strength cycle and eventually to the precompetition cycle. Active rest follows competition and al lows recovery from the precom- petition training stimulus and the competition. USOEC resident amateur boxers spend most of their time in the general strength and precompetition cycles. USOEC resident amateur box- ers use the general strength cycle (sce Figure 1) when they do not have a competition for at least 6 weeks. The purpose of this cycle is to improve body composition and develop muscular strength and endurance through the use of broad-based weight trainingexer- cises (including some machines), low-intensity lower body plyo- metric drills, and low-intensity medicine balll drills. The amateur boxer switches to the precompe- tition eycle prior to a competition. USOEC resident amateur box. ers use the precompetition cycle when they have a competition in 6 weeks or less, or when they think their next competition date will occur soon. This cycle ex pands upon the variables of the general strength cycle and devel 50 Strength and Conditioning February 1997ops muscular power through in- creased use of upper and lower body plyometric drills, weight training exercises such as the push press, hang clean, and power clean, and sport-spe ments, ‘The precompetition cycle (see Figure 2) continues until the athlete travels to the competition site. Power cleans, additional plyometric drills, and complex training are taught and progres- sively integrated during this cycle. Amateur boxers who do not have the necessary functional strength do not progress to the precompetition cycle even if competition is pending, = Summary Many venerable boxing coaches have their own thoughts on condi- tioning. However, scientifically based principles of strength and conditioning should be used in a training program for amateur boxers. The USOEC resident amateur boxing strength and conditioning program is designed to develop sport-specific _strength-power through periodized training strat- egies. This program can be used as a guide; however, it should be individualized to meet the needs of your amateur boxers. In closing, it is worth noting that 3 of the 12 members and 2 of the 12 alternates of the 1996 U.S. Olympic Boxing Team were USOEC resident amateur boxers. Together, excellence in the tacti- cal and physical preparation of the amateur boxer encourages a winning program. & @ References 1. Bompa, T. Theory and Methodol ogy of Training: The Key to Ath: letic Performance (2nd ed). Du- Duque. IA: Kendal/Hunt. 1990. 2. Conditioning camp for junior 10. 12, 4. 15, boxers shows results. Boxing USA 7(5):16. 1989. Cordes, K. Reasons to strength tain for amateur boxing, NSCA Journal 13(5}:18-21. 1991. Dengel, D.R.. T.W. George. C. Bainbridge, SJ. Fleck, PJ. Van Handel, andJ.7. Kearney. Train- Ing responses in national team boxers. Med. Set. Sports Bvere: 19:277. 1987. Dengel, D.R. J-T. Kearney, and Sil. Fleck. Performer readiness for amateur boxing. In: USA Safe ty Awareness Manual. Colorado Springs: USA Amateur Boxing Fed. 1989. pp. 31-43, Dudley, G.A., and S.J. Fleck Strength and endurance train- ing: Are they mutually exclusive? Sports Med. 4:79-85. 1987. Fleck, SJ., and J.T. Kearney. Physical conditioning for amateur boxing. 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Sale, D.G. Neural adaptations to resistance training, Med. Sci.Sports Exerc. 20:S135-S143. 1988. 16. Solovey.B.A. Exercises with weights as a means of improving hitting speed in young boxers. Soviet Sports Rev. 18(2}:100-102. 1983. 17, Stolbitsky, V.V. Variations in al- ternating resistance when devel: oping speed-strength in young boxers. Teoriya iPraktika Piziches: koi Kultwy 7:43-44. 1986. 18, US. Amateur Boxing, Inc. Coach ing Olympic Style Boxing. Carmel IN: ILL, Cooper, 1995. 19, Verkhoshansky, Y.V., Vl. Fil- monov, Z.M. Husyainov, and AL Garakyan. The dynamics of punching technique and speed- strength in young boxers. Soviet Sports Rev. 26(4): 160-161, 1991. 20. Wathen, D. Rest periods. In: Es- sentials of Strength Training and Conditioning. TR. Baechle, ed Champaign, 1L; Human Kinetics, 1994. pp. 451-454. 21. Young, W.B. Training for speed/ strength: Heavy vs. light loads NSCA Journal 15(5):34-42. 1993. Ebben ‘William P. Eben is an assistant pro- fessor at Northern Michigan Univer- sity and also serves as the strength and conditioning coordinator at the U.S. Olympic Education Center. Douglas 0. Blackard is a certified athletic trainer at the U.S. Olympic Education Center at Northern Michi- gan University. ‘Acknowledgment: Tisarticleis dedicated to the memory of Michael Nunnally. Mike wasa USOEC resident amateur boxer for s, eam captain, andthe. 2nd ranked 156-Ib amateur boxer. Mike drowned in Sept. 1996. February 1997 Strength and Conditioning 51