Avoiding Boxing Injuries

This Article is Sponsored by Studio 9 Fitness. The Premier Sports Performance Facility in Wokingham, Berkshire.

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The potential for injury during a boxing contest is extreme due to the high impact forces which are exerted through varying angles and speeds.

Reducing the risk of injury to the head and neck area is crucial as the high impact forces that the head and neck absorb from heavy punching demand can potentially be career ending.

Strengthening of the neck in all 3 planes of motion has been suggested as one way of helping protect the head and neck from the whiplash effect of head punches. Researchers advocate that stronger, more resilient neck muscles and connective tissue will help absorb the repetitive stress of high impact forces to the head and decrease acceleration and turning forces experienced at impact.

Flexion, extension and lateral flexion isometric exercises are recommended for neck strengthening and as neck muscles grow stronger additional resistance with weight plates can be used.

Even though a boxer’s hands are wrapped when in training and contest, they also experience high impact forces when the boxer delivers blows to the head or torso of his opponent and are therefore vulnerable to skeletal injury.

Fractures of the metacarpals are most common, with a break of the distal fifth metacarpal typically referred to as a “boxer’s fracture”. Strengthening of the hands is often overlooked, but can be achieved by stimulating new bone formation as an adaptation to anaerobic resistance training. For example, performing push ups with a closed fist contacting the floor with the knuckles of the hand will place weight bearing stress on the hands and wrists similar to punching, with much less risk of injury.

Strengthening of the trunk is also recommended as an injury prevention strategy in boxing as strong abdominal muscles will protect the internal organs and help to avoid muscle strains.

The abdominal region is vulnerable to injury as a result of the large amount of body punches a boxer may experience during a bout. With a strong core, the chance of a knock out or injury from one of these blows may be reduced!

Include flexion, rotation, lateral flexion, extension exercises as well as anti-rotation, anti-lateral flexion and anti-extension exercises. Isometric exercises will also aid the boxer’s ability to maintain a static contraction and improve overall trunk stiffness needed for a snappy punch!

Research has also shown that increasing the strength of the shoulder muscles improves a boxer’s ability to withstand acceleration and deceleration forces associated with repetitive punching. Pre-habilitation exercises for the rotator cuff and scapular stabilisers have been cited as an important ingredient to a comprehensive shoulder prehab plan.

We are Built not Born.

www.builtnotborn.co.uk

Charles Frankham

Matchroom Professional Boxer

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Reference:

M.B. Wallace, S. Flanagan. Boxing: resistance training considerations for modifying Injury Risks, 1999

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Plyometrics For Boxing

This Article is Sponsored by Studio 9 Fitness. The Premier Sports Performance Facility in Wokingham, Berkshire.

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Plyometric exercise refers to those activities that enable a muscle to reach maximal force in the shortest possible time. Plyometric exercise is a quick, powerful movement using a pre-stretch or countermovement that involves the stretch-shortening cycle.

The purpose of plyometric exercise is to increase the power of subsequent movements by using both the natural elastic components of muscle and tendon and the stretch reflex.

Functional movements and athletic success depend on both the proper function of all active muscles and the speed at which these muscular forces are used. The term used to define this force-speed relationship is power. When used correctly, plyometric training has consistently been shown to improve the production of muscle force and power.

Lower body plyometrics are appropriate for virtually any athlete and sport which require athletes to produce a maximal amount of muscular force in a short amount of time.

Data from Boxing Science how shown a strong relationship between jump height and medicine ball throw distance. This suggests the higher you can jump, the harder you can punch. The ability to jump is reliant on the amount of impulse produced from the lower body.

Lower body plyometric drills include jumping in place, standing jumps/pogos, multiple hops and jumps, bounds, box drills and depth jumps.

Rapid, powerful upper body movements are requisites for many sports including boxing.

Punching forces in amateur boxing are around 2500 N… If you weigh 70 kg (11 stone or 154 lbs), you’ll exert about 700 N of force just stood still. That makes punching force about 3.5 times body mass.

Plyometric training of the shoulder joint would not only increase punching velocity, it may also prevent injury to the shoulder and elbow joints, although further research is needed to substantiate the role of plyometrics in injury prevention.

Exercises include medicine ball throws and slams, catches and explosive push ups.

Traditional resistance training exercises may be combined with plyometric movements to further enhance gains in muscular power. For example, performing a squat jump with a load of 30% of 1RM as an external resistance further increases performance. This is an advanced form of complex training that is appropriate only for athletes who have previously participated in high intensity plyometric training programmes.

We are Built not Born.

www.builtnotborn.co.uk

Laura Pain

Team GB Representative Boxer

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Reference:

https://boxingscience.co.uk/explosive-training-boxing/

NCSA Essentials of Strength Training and Conditioning

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Velocity Based Training for Boxing

This Article is Sponsored by Studio 9 Fitness. The Premier Sports Performance Facility in Wokingham, Berkshire.

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Velocity Based Training is when you record the speed of lifts to monitor performance and structure programmes. Here at Built Not Born we use the PUSH Band as a training tool for improving an athlete’s strength and speed.

A forceful punch is dependent on the amount of force produced in a short amount of time. Velocity based training helps us to produce a load-velocity profile of the athlete and set specific velocity targets at different loads depending on the goal i.e. strength, power, speed.

Why do we use VBT?

Training intensity can be difficult to monitor.

Typically, intensity has been calculated as a percentage of 1RM. An athlete’s 1RM is determined at the start of a training programme by testing their maximal strength, and then again at the end of the training programme to monitor progress.

This can be difficult to measure when we take account of daily fluctuations in strength. When fatigue develops, velocity slows.

Technology such as the PUSH Band measures movement velocity as a marker of intensity rather than % of 1RM. It also enables us to reduce the effects of fatigue during strength training as we can use the technology to estimate metabolic stress and neuromuscular fatigue when data is collected and average values of each athlete are taken and compared.

We can also identify and target specific training qualities.

The Strength-Velocity Continuum and associated velocity ranges are shown in the table below for illustration. It shows that when the load gets heavier and the percentage of 1RM reaches closer to the athlete’s 1RM, the velocity slows. It also displays the physical qualities being trained when an athlete is training at a particular percentage of their 1RM and the corresponding velocity.

The distinguishability of traits on the continuum using the velocity of movement has been one of the major advantages of velocity based training.

 If we want to develop an athlete’s “absolute strength” in the back squat, we might prescribe a load which equates 90-110% of their 1RM, or a maximum velocity of 0.5 m/s or less. Likewise, if the athlete wishes to enhance their “speed-strength”, we may prescribe a load relative to 30-40% of their 1-RM or 1.3-1 m/s.

Velocity based training can add real value to a training programme provided proper technique of exercises is always prioritised.

We are Built not Born.

www.builtnotborn.co.uk

Olympic Youth Medalist Hassan Azim

1RM Testing on The Bench Press

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References:

https://boxingscience.co.uk/velocity-based-training-for-boxing/

https://www.scienceforsport.com/velocity-based-training/

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Training for the Metabolic Demands of Boxing

This Article is Sponsored by Studio 9 Fitness. The Premier Sports Performance Facility in Wokingham, Berkshire.

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Boxing contests can last 3-12 rounds of 2-3 minutes separated by 1-minute recovery in between rounds. The total fight duration depends on level of competition and weight category of the athletes, and the intensity is dictated by the tactics and strategies of boxers involved.

Boxing is an individual sport involving high-intensity intermittent energy systems demands, both aerobic and anaerobic (Smith, 2006). Boxing is estimated to be 70-80% anaerobic and 20-30% aerobic, with a work to rest ratio of 2:1 (A.K. Gosh, A. Goswami, A. Ahuja - Heart Rate & Blood lactate responses in amateur competitive boxing, 2003). This emphasises the need to integrate into a boxer’s training programme specific sessions aimed at increasing a boxer’s lactic acid tolerance. Interval work such as 8 x 1 minute rounds on the focus pads with 1-minute recovery between rounds has been shown to be an effective method of stressing the anaerobic glycolytic energy system (Smith, 2006).

In the research article by Marcus S. Smith in 2006, “physiological profile of senior and junior England international amateur boxers” it was found that:-

·       High post-competition blood lactate values highlighted the need for a well-developed anaerobic capacity and the importance of not entering the ring in a glycogen depleted state.

·       The aerobic challenge of competition was demonstrated by maximum heart rate values being recorded during sparring.

·       It was concluded that boxing performance is dependent on the interplay between anaerobic and aerobic energy systems.

Davis et al examined VO2 in a sample of boxers during a 3x 2 minute simulated amateur boxing contest using a breath-by-breath gas analyser and observed that the metabolic profile of amateur boxing is mainly aerobic. It follows that the more rounds in the contest, the more challenge on the aerobic system.

Interval training is a method that emphasises bioenergetic adaptations for a more efficient energy transfer within the metabolic pathways by using predetermined intervals of exercise and rest periods. Christensen, EH, Hedman, R and Saltin, B. Intermittent and continuous running (A further contribution to the physiology of intermittent work) 1960 showed how more training can be accomplished at higher intensities with interval training.

More research is necessary to provide evidence-based recommendations for optimal work-to-rest ratios but NSCA Essentials of Strength Training and Conditioning Fourth Edition provides some general guidance for work to rest ratios for interval training. Those particularly relevant to boxing are:-

90-100% maximum power – primary energy system is phosphagen – typical exercise time of 5-10 seconds – work-to-rest ratios of 1:12 to 1:20

75-90% maximum power – primary energy system is fast glycolysis – typical exercise time of 15-20 seconds – work-to-rest ratios of 1:3 to 1:5

30-75% maximum power – primary energy system is fast glycolysis and oxidative – typical exercise time of 1-3 minutes – work-to-rest ratios of 1:3 to 1:4

Buchheit and Laursen stated that HIIT “is today considered one of the most effective forms of exercise for improving physical performance in athletes”.

To optimise HIIT training adaptations for athletes, HIIT sessions should maximise the time spent at or near VO2 max. The active portions of the intervals should equate to several minutes above 90% of VO2 max.

Data by Boxing Science taken from 6-12 round spars of 3 minute rounds and 30-60 seconds recovery showed that the total time spent in more than 90% of max heart rate was 65% and the average time spent in the “red zone” was 18:16 minutes. Boxing is NOT an endurance sport! It requires repeated high intensities and red zone adaptability.

30 second max effort sprints are 100% sprint efforts for 30 seconds, repeated a minimum of 4 times, with 3 minutes recovery between each 30 second effort.

They help you train your ability to rapidly produce and sustain high-forces that are important to the success of combat sports performance and because your performance is dependent on your aerobic energy system, and although these look like anaerobic efforts, they have a strong aerobic demand, especially as the session continues – and it is this aerobic demand that helps you to improve the way your cells utilise oxygen – therefore helping aerobic performance capability.

Try 30 second max effort sprints on the Skillmill, Prowler or Wattbike.

We are Built not Born.

www.builtnotborn.co.uk

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Reference:

https://boxingscience.co.uk/boxing-fitness/

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Royston Barney-Smith

Two-Time Schoolboy & European Gold Medalist

Strength Training for Boxing

This Article is Sponsored by Studio 9 Fitness. The Premier Sports Performance Facility in Wokingham, Berkshire.

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Strength training is the optimal way to develop force production. At Built Not Born, we focus on the main strength exercises in order to maximise force through the Kinetic Chain.

Research shows how the relative contribution of the arm muscles has been found to be only 24% as compared with 37% and 39% for the trunk and legs when generating punching force. This means that boxers need a strong lower body in order to generate power through the entire body!

Data from Boxing Science has shown a strong relationship between jump height and medicine ball throw distance. This suggests the higher you can jump, the harder you can punch. The ability to jump is reliant on the amount of impulse produced from the lower body.

Squats are a compound exercise which load the quads, hamstrings and glutes. The squat is a versatile exercise – for those new to strength training we would start with the goblet squat to develop the correct movement pattern and muscle recruitment, and then progress to the back squat with loaded barbell.

Boxers also need a strong upper body to transfer force and to deal with high impact forces. However, boxers are susceptible to upper body injuries. Due to the repetitive nature of training and competition, the muscles and tendons surrounding the shoulder and elbow joints tend to be injured due to overuse and poor mobility. This is why correct technique and mobility drills are so important for strength training.

Horizontal and vertical press exercises should be used for boxing. Horizontal push strength exercises include push ups and dumbbell chest press. Vertical push strength exercises include landmine shoulder press and dumbbell overhead press.

Vertical pulls are an effective way to develop the lats and muscles in the upper back that support the shoulder. This can help support the shoulder when delivering fast punches. The lats are also important during combination punching to pull back the arm quickly before delivering another punch.

Horizontal and vertical pull exercises should be used for boxing. The primary vertical pull strength exercise is the pull up (assisted if the boxer cannot perform the required repetitions with their bodyweight). Horizontal pull exercises include the TRX Row or single arm bent over row.

Hinge exercises are excellent for developing the posterior chain in boxers. The posterior chain is important for the Kinetic Chain, particularly extension of the hips. Coaching cues are very important when deadlifting as this exercise can easily lead to injury if not performed with correct technique.

The Romanian deadlift, conventional deadlift and trap bar deadlift are all variations that we would utilise with boxers dependent on their needs analysis and factors such as hip and shoulder mobility.

Boxers spend so much time in a split stance that they can have imbalances between leg size and strength, resulting in movement and mobility issues. Unilateral (one-sided) exercises are important for developing both legs in isolation.

Walking lunges, step ups and deficit reverse lunges are all effective unilateral lower body exercises. We would also use unilateral exercises for upper body to develop those muscles in isolation.

Core training for boxing should focus on anti-rotation, anti-lateral flexion and anti-extension. These exercises will all help to resist forces on the lumbar spine and help boxers to develop punching force! Exercises such as palloff press, landmine rotations, side planks, banded dead bugs and suitcase deadlifts should all be used.

We are Built not Born.

www.builtnotborn.co.uk

Amar Kayani

Undefeated Professional Boxer

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Reference:

https://boxingscience.co.uk/boxing-training-stronger/

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The Kinetic Chain

This Article is Sponsored by Studio 9 Fitness. The Premier Sports Performance Facility in Wokingham, Berkshire.

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Power from a punch is generated from the muscles of the arm – right?

Wrong.

The relative contribution of the arm muscles has been found to be only 24% as compared with 37% and 39% for the trunk and legs and as with most other sports it is the coordinated, sequential summation of forces that ultimately dictate the impact of the force delivered (M.B. Wallace, S. Flanagan. Boxing: resistance training considerations for modifying Injury Risks, 1999).

Biomechanical analysis of one of the most commonly used techniques in boxing; “the straight rear- cross” reveal that most of the power is generated by a movement that is a combination of ankle plantar flexion, knee and hip extension, trunk rotation and arm extension, often termed “Kinetic Linking”.

Research by Wallace and Flanagan 1999 clearly identifies the importance of leg extension at the ankle, knee and hip actions involving the gastrocnemius, rectus femoris and biceps femoris muscles are required if the boxer is to deliver forceful punch techniques. Maximum punching force and speed starts with the recruitment of muscles in the legs and a pathway of force travels through the human body to the point of impact (R. Dyson, M.Smith, C.Martin, L.Fenn - Muscle Recruitment During Rear hand Punches Delivered at Maximal Force and Speed by Amateur Boxers, 2006).

So now we know where force is generated from, we need to know how to generate that force!

To deliver hard, fast punches, the lower body must produce a large amount of force extremely quickly. The core and hip muscles must be strong enough to transfer this force through the mid-section and to the shoulders and then arms, which must be mobile enough to efficiently deliver the fist towards the target. This must all be performed with solid technique.

Tightness, weakness or dysfunction at different parts of the kinetic chain can negatively affect force transmission, and can also increase the risk of injury as other areas are forced to compensate.

Boxers should focus on improving lower body rate of force development, hip mobility, core strength, rotational/shoulder mobility, and most importantly technique to improve the effectiveness of their kinetic chain.

Key points for the strength and conditioning programme of a boxer:-

· Lower body strength training is particularly important to generate force through the ground

· Efficient transfer of power from the lower body to the upper body occurs at the abdominals

· The abdominals’ role in this force transference provides an insight into how they should be trained - primarily with anti-rotation/anti-extension exercises to train stiffness in the region

· As the force is transmitted to the upper body, a powerful contraction of the chest, shoulder and triceps muscles is coupled by a contraction of the pulling muscles on the opposite side to create shoulder flexion and internal rotation to deliver the impact

· As the lower body must overcome the inertia of the ground to begin generating momentum, heavier loads are perhaps more appropriate

· For the upper body the focus is on applying force to the target as rapidly as possible, and as such, lighter loads moved more quickly may have a greater carryover to functional performance

· Include exercises that utilise multiple segments of the kinetic chain to build functionality into the movement pattern

We are built not born.

www.builtnotborn.co.uk

Royston Barney-Smith

Two Time European Champion

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References:

http://www.thescienceofstriking.com/training/the-biomechanics-of-a-knockout-punch/

https://boxingscience.co.uk/science-behind-punch/

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