Principles of Exercise Design
Principles of designing exercises for boxers Principles of Exercise Design
mohammad habibzadeh boxing coach in iran
How to make a long-term schedule for designing our exercises?
Well, friends, for long-term exercise planning, you first need to know if you are a beginner or intermediate-level boxer, which we described in the previous chapter.
Training schedule for beginner boxers:
Dear coaches, you should know the best time to solve the fitness problems of a beginner boxer
As well as to prevent joint injuries and muscle weakness,
It starts from the time you register and you can work on your boxer!
This means that you spend the first 30 minutes learning the basics
And in the continuation of the training, you should work on the physical fitness of the boxer,
Now a boxer who has been taught basic concepts and is a beginner and the date of his matches is not known
And with daily exercise, he intends to improve and increase endurance and physical strength,
He should do bodybuilding exercises twice a week (which we will explain below) with weights
And spend the rest of the days practicing technique and tactics, bagging and kicking.
Remember that when you are tired, the beginner boxer does not learn any technique and when the boxer is not tired yet.
And at the beginning of the training, teach the basic movements and tell your boxer between training.
Drink water for a few minutes, rest and do not get tired
To learn basic movements much faster and easier with a high concentration.
So the result
but This means that the beginner boxer should do boxing exercises twice a week
Three more days to seek technical troubleshooting. Remember you do not want everything together!
but You can not seek the beauty of your body and work on your strength at the same time
And improve the speed. In the following I will explain how you can ratio
Schedule your goals and priorities and start practicing.
Well, but now I offer a full body program for beginner boxers to better understand the subject.
Principles of Exercise Design
Full body gymnastics (twice a week) for beginner level boxers:
(50% power weight) + (rest between sets 1 half minute in motion)
So but the choice of weight has a great impact on the quality of training and choose the
weight according to the rest between sets and the number of sets. and
Schedule 1
Heat
Barbell chest press and open hand swimming 8 – 8 – 10 – 12
Forearm squat with dumbbells in combination 6 – 6 – 9 – 15Deep with a weight of 6 – 6 – 9 – 15 – 21
Front thigh + back thigh of the device 12 – 15 – 21
Katif on the sides of the dumbbell 45 seconds 4 repetitions
Single hand dumbbell release from the front 45 seconds 4 repetitions
Publishing bending dumbbells 15 – 15 – 15
Cool
Schedule 2
Heat
High chest press and swimming positive slope 6 and 6and 9 and 15
Reverse Length Front Arm Combined Dumbbell 6 and 6 and 9 and 15
Squat jump with weightless barbell 30 seconds 4 sets
so Parallel 6 and 6 and 9 and 15
Front release with 15 * 3 weight plate
Shoulder from the one-sided side of the wire 9 – 9- 15 – 15
Reverse impeller machine 15 * 3
Cool
(This is a small part of the boxing training file, click to buy it in full.)
About abdominal movements: work one day
diagonally, one day below the abdomen and one day on the central day of the abdomen
And do a rotation week and change or make the movements harder every two weeks)
Training schedule for mid-level boxers:
Well, mid-level boxers usually know
the history of their games
Or they almost know who is playing
and they know their weaknesses much better than other novice boxers.
Well, the training schedule depends on the goal of the boxer and the coach!
When you realize that your game date is more than three months away
And you have a weakness in the beauty of
your body,because go to the gym very easilyAnd work on your beauty for a month and
work on the technical side of Boxton so that you do not lag behind technically,
If you do not have a particular problem in
terms of beauty and it is not your priority
You can define 40-day exercises to increase
your strength, endurance and physical fitness.
These exercises should be such that the first
week of a full body (whole body)
It is normal to set the body with bodybuilding
exercises and in the second week, because start with
strength and heavy exercises,
Continue for up to two weeks, work on your
aerobic capacity at the same time and do
not look for speed during this time,
At the end of the 40-day period, your speed
returns and it is already about 10% higher,
These exercises are done 4 times a week
and you will recover for another two days with light exercises.
At the end of 40 days you can test your
boxing and see how far you have come in terms of physical fitness.
I will give you an example of the design
of these exercises, and by reading this and checking
the program that I am presenting to you now, I hope you have understood the subject.
Principles of Exercise Design
This program is an example to understand the design of
exercises. because You need to choose the time and amount of weights
that are right for you so that you will not be harmed and
you will be able to complete the exercise.
mohammad habibzadeh boxing coach
to purchase the full boxing training file with a discount.
to see our store
Click to get a boxing fitness or diet plan
Click to read free boxing training materials.
Boxing training
mohammad habibzadeh boxing coach