About the Cuban boxing school. Circular training method for boxers, training in the USSR What is this method?

Introduction

Chapter 1. Planning for sports improvement of boxing athletes

1 Periodization of sports training in a separate macrocycle

2 Construction of micro- and mesocycles

Chapter 2. Fundamentals of boxing techniques

1 Features of training a left-handed boxer

2 Stage of realizing the individual capabilities of martial artists

List of used literature

Introduction

Before the collapse of the Soviet Union, it was possible to distinguish the Soviet school of boxing and the closely related European (countries of the socialist camp), the American, and the Cuban school occupied a special place. In Soviet and European boxing schools, the emphasis was on standard boxing techniques, beating the opponent, acting, a large number of movements, and deceptive actions. Preference was given to long distance. Of course, there were many original boxers who did not fit into the general framework. But in general, this characterization of the Soviet school of boxing was correct and partly explained by the fact that leadership was carried out from a single center, there were common methodological approaches to teaching and training. Limited opportunities to leave the country and exchange experiences with other athletes. The athletes who are part of the main team constantly had to prove that they are the strongest. At times, the political interests of the leadership ran counter to the expediency of planning the training process. So, for example, at the annual meetings of the USSR-USA, our leadership always set the task of winning at any cost and for this purpose included the strongest boxers, while for the Americans these meetings were just part of the preparation for the main competitions of the season. The main competition was between athletes from one country and it was very difficult to get into the main team of the country. And becoming a national champion was sometimes more difficult than becoming a European champion. But alas, being the strongest in Europe, our boxers were inferior to the boxers from the island of “freedom” of Cuba.

The reasons for the dominance of Cuban boxers on the international stage are not clear and may consist of various factors. Firstly, before the revolution there was professional boxing in Cuba and the traditions, methods, attitude towards sports, etc. remained; secondly, in a poor country, isolated from the whole world, sport is the only way to “get out among the people” and make a career; thirdly, for a long time boxing was and is considered the number one sport in Cuba, because of the love of the leader of the Cuban Revolution, Fidel Castro, whom the team considers its official coach; fourthly, the Cubans invited Soviet trainers to work with the team: A. Chervonenko and V.M. Romanov, who passed on to them our, far from worse, training methodology; fifthly, the phenomenal motor talent of the Cubans themselves, excellent conditions for training, including climatic conditions; sixthly, a multi-level composition of national teams, which were given the opportunity to travel around the world, compete in competitions, based on the results of which the main composition of the national team is completed. And, finally, material incentives, the size of which entirely depends on the sports result, which is important, especially in a country with a low standard of living.

American amateur boxing has always been represented by student boxing; having made a name for himself, the boxer did not stay as an amateur and was in a hurry to turn professional. And the coach had a difficult task to prepare a new team for the Olympic cycle.

With the collapse of the Soviet Union and the socialist camp, competition increased due to teams from other countries, as well as Russian boxers competing for other countries. Additional sources of funding have appeared, the opportunity to participate more often in international competitions, hold joint training camps and, as a result of this, Russian boxers are now competing on equal terms with Cubans.

Along with positive trends, negative ones also appeared. Thus, the outflow from amateur boxing to professional boxing, kickboxing and other types of contact martial arts has increased. Some young people are reorienting from boxing to martial arts, which receive powerful advertising from the media.

Despite this, amateur boxing is developing successfully in our country. Amateur boxing is the only striking sport included in the Olympic Games program. Russian boxers perform successfully at the World Championships and Olympic Games. There is mutual enrichment of different schools of boxing and, at the same time, emphasis is placed on bright individuals. An amateur boxer must have a wide technical arsenal and, at the same time, have his favorite, signature techniques. Must be able to impose his course of the fight on the opponent, be able to change tactics during the fight, fight at all distances against boxers of various styles. A boxer must be well physically developed, have a strong punch, fight at a high pace and have a creative approach to the training process.

The purpose of the research is to study the training process of boxers of senior sports categories.

To study the features of periodization of sports training in a separate macrocycle.

Reveal the peculiarities of training a left-handed boxer.

Consider the stage of realizing the individual capabilities of martial artists.

Object of study: the training process in the preparation of boxers of senior sports categories.

Subject of research: methods for improving technique in boxing.

Research methods: analysis of scientific and methodological literature.

Chapter 1. Planning for sports improvement of boxing athletes

.1 Periodization of sports training in a separate macrocycle

The periodization of sports training is due to the fact that having reached certain peaks (peak sports form) as a result of training influences, the athlete’s body cannot work at the limit of its capabilities for a long time, and the level of performance decreases. According to scientists, an athlete can have a maximum of one or two such peaks in sports form per year. Therefore, the coach’s task is to bring the athlete to the peak of his athletic form when, according to the calendar, he has the main, most important competitions. At the same time, the trend towards a constant expansion of the calendar of competitions, including many responsible ones, distributed more or less evenly throughout the year, has caused the emergence of 2-3 or more macrocycles per year. The duration of the macrocycle depends on their number per year. So with a double macrocycle, their duration is six months, with a triple one - four, etc.

The main tasks of the general preparatory stage: increasing the level of general physical fitness, increasing the capabilities of the body's functional systems, developing sports, technical and mental qualities. The emphasis is on general developmental and special preparatory exercises. Quite a large volume and low intensity. The share of competitive exercises is low.

Training at the special preparatory stage is aimed at the immediate development of sports form. This is achieved by increasing the proportion of special preparatory and competitive exercises. The tasks of developing complex physical qualities, increasing special performance, and developing competitive techniques are being solved.

The main objectives of the competitive training period are: increasing the achieved level of special preparedness and possibly more fully using it in competitions. Namely, achieving peak athletic fitness for the main competitions. Why is it necessary to first reflect the grid of the competition calendar in the plan? In order not to “miss”, it is necessary to postpone periods of time (mesocycles) in the reverse order. Thus, immediately preceding the competition there should be a mesocycle, where the tasks of improving technical and tactical skills with a partner are solved, and before it there may be a mesocycle to improve special physical and technical training. These two mesocycles will take six weeks. A month and a half before the competition, it is advisable to take part in some minor competitions (if there are no mandatory ones). If there is nothing on the calendar, then you should plan sparring or match meetings, not forgetting to insert a small recovery microcycle after them. Mesocycles for other previous competitions are planned in the same way. It is important that the main competitions are preceded by less difficult, rough competitions. And if necessary, a number of competitions must be abandoned (if possible). Sooner or later, as a result of training and especially competitive loads, fatigue accumulates and the athlete needs rest. Rest and maintenance at a certain level of fitness to ensure optimal readiness of the athlete for the start of the next macrocycle are the main tasks of the transition period.

The duration of the transition period ranges from 3-4 to 6-8 weeks and depends on the duration of the competitive period, the complexity and responsibility of the competition, the training planning system throughout the year, and the individual abilities of the athlete. Training in this period is characterized by a small total volume of work and minor loads. Complex classes are conducted using active recreation and general preparatory exercises.

1.2 Construction of micro- and mesocycles

A training microcycle is usually called a series of classes conducted over several days and providing a comprehensive solution to the problems of this stage of training. The duration of microcycles can vary from 3-4 to 10 days. The most common are 7-day microcycles, which, coinciding in duration with the calendar week, are well consistent with the general lifestyle of those involved. Microcycles of a different duration are usually planned during the competitive period, which is associated with the need to change the activity regime and form a specific rhythm of performance in accordance with the specific conditions of the upcoming important competitions.

Types of training microcycles. The following types of microcycles are distinguished: retracting, impact, leading, competitive and restorative.

Retractive microcycles are characterized by a low total load and are aimed at leading the athlete’s body to intense training work. They are used at the 1st stage of the preparatory period; they often begin mesocycles.

Shock microcycles are characterized by a large total volume of work and high loads. Their main task is to stimulate adaptation processes in the body of athletes, to solve the main problems of technical-tactical, physical, moral, volitional, special mental and integral training. Because of this, shock and microcycles constitute the main content of the preparatory period. They are also widely used during the competitive period.

Feeding microcycles. The content of these microcycles can be very diverse. It depends on the system of leading the athlete to the competitions for which these microcycles are aimed, and the characteristics of his preparation at the final stage. In accordance with the content of the leading microcycles, they can reproduce the regime of the upcoming competitions and resolve issues of full recovery and psychological adjustment. Often, lead-up microcycles are built in the form of active rest or on the basis of methods and means that differ sharply in terms of the impact on the body and the mode of operation from the competitive exercise itself.

A series of shock microcycles usually ends with recovery microcycles. Restorative microcycles are also planned after intense competitive activity. Their main role is to provide optimal conditions for recovery and adaptation processes in the athlete’s body. This determines the low total load of such microcycles and the widespread use of active recreation equipment in them.

Competitive microcycles are built in accordance with the competition program. The structure and duration of these microcycles are determined by the specifics of competitions in various sports, the total number of starts and pauses between them. Depending on this, competitive microcycles may be limited to starts and the immediate lead-up to them, recovery procedures, and may also include special training sessions. However, in all cases, the activities that make up the structure of these microcycles are aimed at providing optimal conditions for successful competitive activity.

Chapter 2. Fundamentals of boxing techniques

.1 Features of training a left-handed boxer

Often coaches make the mistake of considering a left-handed boxer to be just a mirror image of a regular boxer and teaching him the same elements of technique and tactics. This is possible only at the stage of teaching a left-handed boxer the basics. In the future, it is necessary to remember that the technique and tactics of a left-handed boxer are significantly different from the technique and tactics of an ordinary boxer.

The main formidable weapon of a left-handed boxer is low left blows to the liver or side blows to the head. They are performed, as a rule, after a slope to the left under a left step forward - to the left. Therefore, a left-handed boxer often works as number two, waiting for an attack with his right hand or purposefully challenging the opponent to attack with his false actions. If a left-handed boxer has a strong blow, then he can use the following tactics: having accustomed the opponent over several rounds to strong blows only to the body or only to the head, he changes the target. As a rule, in such cases, the last blow always hits the target. For example: if the blows were delivered to the torso, then the opponent, trying to protect the liver area from another strong blow, reflexively lowers his hand and does not notice how he opens his head. Of course, a regular boxer can use similar tactics. At this time, a right-handed boxer is taught a direct right punch to the head with a step forward.

A left-handed boxer cannot move to the left because of the danger of missing a right-handed blow, so the direction of movement can be to the left - back. An ordinary boxer is taught to move in the main directions: forward - backward and left - right.

2.2 Stage of realization of individual capabilities of martial artists

Improving fighting tactics. The success of combat tactics directly depends on how well the athlete knows how to solve all motor problems that arise during the fight (reconnaissance, attack, defense, counterattack, recovery, etc.). Each martial artist, even at the stage of in-depth improvement, must master his own arsenal of actions that allow him to competently and effectively behave during a competitive fight with any opponent in any difficult situation. This is achieved by using the task method (Gromyko V.V., 1993, etc.), with the help of which fragments of a competitive fight are simulated in training. At the stage of realizing individual capabilities, further improvement of combat tactics is associated with the athlete being able not only to attack, counterattack, maintain and increase the advantage. It is very important to dictate the course of the fight to the enemy, as if imposing your own will on him. As a rule, this section of martial arts skill is mastered with great difficulty. Meanwhile, this line of behavior of an athlete in a competitive match is based on the ability to effectively move from one action to another. From attack to defense, from counterattack to suppressing the opponent’s initiative, from reconnaissance to overcoming his blind defense. Moreover, it is important that the athlete does this consciously. This skill is improved using the same task method, setting the athlete not one goal, but two or three consecutive goals. Moreover, ensuring that the athlete moves on to the next goal only after he reaches the previous one. This modification of the task method is called algorithmic connections or double-triple tasks. The combatant can be given the following options for double tasks: conduct reconnaissance, then carry out a successful attack; carry out a successful attack and maintain the resulting advantage; carry out a successful attack, then proceed to build it up through counterattacks; give up one or two blows to your opponent, then win them back, etc. At the same time, the partner receives the opposite task, due to which the coach complicates the training conditions.

After athletes have begun to cope with double tasks, they can move on to more complex ones - triple ones. For example: conduct reconnaissance, successfully attack, maintain an advantage; carry out a successful attack, increase the advantage through a counterattack, demonstrate activity; counterattack, go into defensive mode, gain an advantage through continuous attacks, etc. The set of tasks can be very diverse. The main thing is that they should be close to those that actually arise in fights in a specific type of martial arts. This form of training should be accompanied by a thorough analysis of the results of completing the assigned tasks.

An important element of combat tactics is the ability to draw up a plan, and this, in turn, is based on a deep analysis of the strengths and weaknesses, the preparedness of the opponent, one’s own capabilities and the conditions prevailing in the competition.

Mastering the tactics of participating in competitions. Since the tactics of participation in competitions is the conscious arrangement of individual behavioral complexes during the competition in a sequence leading to the achievement of the intended result, it seems important to show what specific tasks a combatant faces during the competition and what is the most rational sequence for solving them.

In competitions, martial artists implement two types of behavioral complexes. The first ones are strictly determined by the rules of the competition and tradition: weigh-in, preliminary, semi-final and final fights, warm-up. Moreover, their number, time and sequence are regulated by rules. The athlete implements the second type of behavioral complexes depending on his experience. Individual preparation for the fight (includes: warm-up and adjustment), planning of further fight (includes: analysis of the draw and completed fights, viewing of opponents’ fights, drawing up a plan for the upcoming fight), distraction from the course of the competition, restoration of strength and lost energy.

In the process of preparation, they try to create a model for the upcoming competitions, where martial artists work out the optimal sequence of implementing behavioral complexes that will allow them to successfully perform in the tournament with the least amount of effort and energy. At the end of the day of fights, together with the athletes, they conduct a theoretical analysis of the training, identify negative aspects that did not allow the athlete to achieve the final goal, in order to make adjustments to the athletes’ activities at the upcoming competitions. To study and correct the tactics of participation in competitions, it is necessary to enter the information specified in it into a special protocol. If the athlete's goal is not clear, it should be clarified through questioning.

As a result of recording all the details of an athlete’s behavior during competitions, it is possible to find out whether he prepared for the fights in the right way, whether he conducted them correctly, and whether he used the time between them rationally.

Ways to form motivation to achieve the highest sports results. The criterion for an athlete to be motivated to achieve the highest result is his willingness to perform a feat in order to win victory at major international competitions. Anyone who has been close to the ring at least once, during the finals at the Olympic Games or World Championships, will certainly be imbued with the mental tension that is emitted by the participants in the upcoming fight, who are ready to do anything to win, even, it seems, death. And in this situation, only the athlete who has that form of motivation, which is called the motivation to achieve the highest result, will not flinch, will not be afraid.

Athletes, as a rule, lose a fight before it even starts. During competitions of various sizes, immediately before the fight, the target settings of two athletes were quantitatively assessed and recorded. An analysis of the research results showed that the winners' goals are statistically significantly higher than those of the losers.

As has already been said, motivation is, first of all, an individual’s understanding of the meaning of achieving the highest result. The athlete must realize how society, himself and his loved ones will benefit from becoming a world or Olympic champion. Unfortunately, due to insufficient awareness of sports organizers, and, consequently, coaches and athletes, the meaning of sports victories is often reduced to the prize money received. At the same time, it is quite obvious that the highest achievements in Olympic and non-commercial types of sports are an objective indicator of the gene pool of the people that the athlete represents. Essentially, victory at major competitions is a clear indication of the peaceful initiatives of the state that raised him.

An important lever for creating motivation to achieve the highest results is the athlete’s family. Many outstanding trainers have used it successfully. However, there should be no formalism and incompetence here. And in order for this control lever to work, you need to work painstakingly with the athlete outside the gym. Know his needs, problems, details of family life.

It is very important at the stage of realizing individual capabilities to never deceive the athlete. And this very often happens due to the lack of contracts with equal responsibility of the parties for the final result of the activity. They are replaced by verbal agreements between the athlete and the coach or organizer, which are sometimes not fulfilled, especially in terms of rewards for winning. The detrimental impact of such actions on the motivation of this and, especially, subsequent generations cannot be overestimated.

And finally, we cannot help but mention the factor that most detrimentally influences the motivation of athletes. These are various estimates and qualifying matches on the eve of the main starts. Thus, in the history of boxing there was a sad experience in preparation for the Olympic Games in Seoul. Then the whole training camp was full of qualifying matches. The best boxers were identified in each weight category. This mistake led to one of the strongest teams in all years performing poorly. Conversations with some participants in that training camp showed that they were not motivated by an Olympic result, but only by winning the right to go to the games. To avoid such problems, the conditions for entering the World Championships and Olympic Games must be agreed upon at the beginning of the calendar year. To do this, it is necessary to strictly agree on which competition or series will be qualifying. Moreover, they should be separated from the main competition by a time period of no less and no more than one and a half to two and a half months. Moreover, it is unacceptable to leave the decision on the selection issue until the end of the final training camp. Such a decision will have a destructive effect on the motivation of athletes.

conclusions

boxer training periodization left-handed

Periodization of training in the macrocycle. With a significant loss of sports form, in the first macrocycle of the year, a boxer needs about two months to acquire a primary sports form. This period is called preparatory. The preparatory period is divided into two stages: general and special preparatory. The ratio of their duration largely depends on the type of macrocycle (double, triple, etc.) and the qualifications of the athlete. For example, with two-cycle planning, the first macrocycle is characterized by long general preparatory and relatively short-term special preparatory stages; in the second macrocycle the relationship is opposite. When preparing highly qualified athletes, a short general preparatory stage and a long special preparatory stage are planned; for less qualified athletes the opposite is true.

In a single combat between a left-handed boxer and a regular boxer, the position of the right (front) hand is of great importance. It should occupy an outside position and be higher than the opponent’s hand. This allows you to control the distance and, going behind the enemy’s back / taking a step with your right hand forward - to the right /, deliver side blows to the head through the hand. This should be taught right away, whereas ordinary boxers are taught a straight left punch to the head with a step forward.

This stage of many years of training for martial artists is the culmination of an athlete’s career. During it, the question of what the athlete is capable of is resolved. Will he write his name in golden letters in the history of a particular type of martial arts or will he leave a short memory of his own unrealized opportunities and unfulfilled hopes. In the end, at this stage, not only the abilities and purely human qualities of the athlete, but also the coaching concept of the mentor and his professionalism are tested by practice. Organizationally, the stage of realizing individual capabilities is associated with the presence of athletes in groups of higher sportsmanship ShVSM, TsOP or SDYUSHOR and can last from a year to ten or more years. The main point of this stage is to show, as far as possible, the highest results at various championships. The preparation of an athlete is becoming more and more individual, however, among the tasks being solved there are those that are of a general nature.

List of used literature

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Boxing training allows you to very quickly turn a beginner into a real fighter. This is not only a sport, but also a special training system. No system allows you to achieve results like boxing. While in other martial arts, beginner athletes only learn the basics during the first year and cannot yet fight freely, during this period a boxer can learn to successfully fight at different distances, take part in the first competitions and already represent a formidable force on the street.

Main stages of training

While in many striking types of martial arts dozens of kicks and punches are studied, boxing training polishes only a few strikes, increasing the efficiency of this application. As a result, the boxer has a smaller arsenal of striking and defensive techniques, but it has been brought to automaticity. At the same time, neither karatekas, nor taekwondokas, nor adherents of various styles can boast of such efficiency in using blows, because they have very little time left to practice each of them.

As in many sports and martial arts, boxing training includes the following stages in the plan:

1. Warm up.
2. Main part.
3. Physical training.
4. Paw work, punching bag and sparring.

Warm-up aims to prepare the body for subsequent loads and prevents the occurrence and development of injuries. It includes:

• a set of running exercises, jumps, lunges, swings;
• moving in stances, changing lanes;
• rotation of limbs, torso, etc.;
• a set of exercises for different body systems, including the ligamentous-muscular system;
• special exercises, including those for developing a reaction, such as “shadow boxing”, jumping rope, etc.

Having prepared the body for the upcoming loads, the training moves on to the main part, where the following tasks are solved:

• studying, practicing and improving the technical elements of combat;
• preparing a boxer for great psychological stress, training confidence;
• development of such qualities as speed of strikes and movements, reaction, endurance, agility, improvement of coordination of movements.

Physically, a boxer prepares during the first two stages of training by performing basic exercises. But separate training is also required, which is aimed exclusively at improving the physical qualities of a fighter. Strength training in boxing has its own characteristics.

The physical and technical development of a boxer is unthinkable without sparring. A boxer must be able to feel his opponent in the ring, keep his distance, beat him tactically and surpass him technically. Working in the air, with a bag or on the pads does not achieve what sparring develops. And above all, this concerns self-confidence. For an unprepared person who does not practice sparring, any collision with a live opponent causes a feeling of fear, he acts constrained, and forgets about the developed technique.

Boxing technical training

It was noted above that there are not many blows in boxing and this allows athletes to develop maximum efficiency in their use. But this does not mean that the development of technology is very monotonous. Despite the small number of strikes, there is a lot of work to be done.

In general, the boxing training program is divided into the following work:

• over the basic technical elements - strikes, defense, movements, escapes and dodges;
• at a long distance;
• at medium distance;
• at close range.

It is not enough to master individual technical elements. All of them must be developed in combination for different situations, both in attack and defense, at different distances. The opponents, starting the fight, begin exchanging blows from a long distance, move to the middle distance and can converge into close combat. This is not a dogma, and everything depends on the training and data of the fighters. If a tall athlete is opposed by a small fighter, it is better for the latter to enter into close combat, depriving the opponent of his advantage of longer arms. The first boxer has the opposite task - it is better for him to fight at a long distance, firing at the opponent at a safe distance.

While working on learning the basic technique, you will begin to master and develop:

• correct fist clenching;
• basic fighting stances;
• movements and movements;
• straight, side blows and uppercuts;
• combination of shock actions with each other and in motion;
• defensive actions - block, dodge, escape, stand, rebound.

It is very important that the blows are placed correctly. Group boxing training does not allow the coach to develop absolutely correct movements and reactions for each fighter - these are not individual classes. He gives general recommendations, and he can have several dozen people in his group at the same time, and everyone has their own understanding of what they saw and heard. In this training format, it is difficult to ensure that each athlete performs all elements correctly. Therefore, it is worth thinking about personal boxing training, in which the trainer will achieve clarity and correctness of technical movements in one athlete.

It so happens that during group classes, a boxing coach singles out several especially talented, promising fighters, to whom he pays the main attention and invites them to individual classes. Therefore, if you try and strive to get the most out of yourself, you can earn such attention towards yourself. It all depends on the boxing school itself and the tasks facing the coaching staff.

After mastering the basic technique, they move on to practicing technical elements from different distances. At each of them, attention is paid to the following elements:

• body position;
• single strikes;
• two-hit combinations;
• three-hit combinations;
• four-beat series;
• protective actions;
• counterattacks.

For close-range combat, attention is paid to the moments of leaving and entering close combat. Punch combinations can include straight punches, side punches and uppercuts. The series are structured so that the athlete does not experience monotony in combat. He must hit equally often with his right and left hands at three levels - upper, middle and lower.

From this approach in attack, the defense in boxing “breaks through”, and the enemy is defeated. Otherwise, if the actions in the attack are monotonous, they give the opponent the opportunity to very quickly seize the initiative and impose his own battle with counterattacking and attacking actions. As a result, he emerges victorious on points or early as a result of knockdowns or knockouts.

The combination, in addition to strikes, must include defensive actions: block, escape, dodge, stand, rebound. An important point that is forgotten or deliberately ignored. The development of technical elements at different distances is carried out for the reason that each of them imposes special requirements.

For example, a side blow at close range is delivered so that the palm of the striking hand faces the striker when delivering it. If the hook is thrown at mid to long range, the fist is turned so that the palm of the hand is facing the floor. In both cases, the technical action requires many hours of work on how to hit correctly. Otherwise, the attacking element will be weak and can lead to injury during sparring or when working with a punching bag.

Working on movement

A boxer who moves weakly is just a bag in the ring who will be beaten. That is why during classes, whether group or individual training, a lot of time is spent on the athlete’s movements. Foot speed in boxing is as important a key to victory as a quick, powerful knockout punch. Beginning athletes literally drag their feet after every workout, because people are not used to withstanding such aerobic exercise.

In the Soviet school of boxing, which was promoted in the Youth Sports School, be it in Moscow or in the provinces, throughout the entire lesson, boxers moved forward and backward on their toes without stopping, even when they took a break from performing two- and three-punch series, they continued to move. This approach made it possible to very quickly give the boxer ease of movement.

All punches are thrown in motion, regardless of whether the boxer is moving forward or backward, left or right. He must learn to attack in all cases, not only when he goes on the offensive. Moving backwards from the attack, he must strike, thereby disrupting the enemy’s attack. Moving to the side in a circle allows you to find yourself in a winning position and change places with the attacker. But all these attacking and effective counterattacking actions are practiced in motion. But how to develop them if you need to perform tens of thousands of repetitions, and after 100-200 repetitions your legs are already tired? From the first days you have to do a lot of moving and movement, so that soon the fighter can easily move on his feet for hours.

Circuit training

Circuit training in boxing is a very important element of a boxer’s physical training, as it allows him to develop special qualities that are important in fights. A boxing fight requires good strength training and developed endurance. But it won’t be possible to develop them using traditional methods, as bodybuilders do. Such a sport with its linear training is not suitable for the ragged rhythm of combat, where the position changes every second. We need training in the same ragged mode, when the load changes very quickly.

This is achieved by performing several approaches, in each of which you need to do 4-5 exercises for different muscle groups without stopping. For example, in one approach you need to perform sequentially:

• 10-15 pull-ups;
• 20-30 push-ups;
• 25-35 body twists;
• 20 lunges with the left and right leg;
• jumping rope 100 times.

This is one approach, all the exercises in it are performed one after another without rest, without stopping. Between approaches, the athlete should rest for a minute or two, and then continue. Any exercise on this list can be replaced with another that will load the same muscle groups. For example, a pull-up can be replaced with an exercise in which a block is pulled behind your back. The main thing is that circuit training in boxing loads as many muscles as possible in one approach. Make sure you do the exercises quickly. This is not a weightlifting sport! There is no need to squeeze out a lot of weight; the load should be sufficient to perform the specified number of times.

Circuit training in boxing allows you to develop various sports qualities of a fighter such as speed, strength, endurance, speed-strength endurance and speed strength, not individually, but in combination. If individual classes are conducted, the coach selects special effective complexes for each fighter that allow them to eliminate weaknesses.

Work on shells

Work on the paws and with the bag occupies a special place in boxing. If you develop impact force with a heavy bag, then working on your paws allows you to position the equipment correctly. Individual training does this very effectively and quickly, during which the coach can pay a lot of attention to one athlete. Such individual lessons very quickly turn a beginner into a trained fighter. In group classes, the trainer will not physically have time to pay as much attention to each trainee, which is why there is such a difference in the results.

You need to work not only on heavy, but also on light pears, including pneumatic ones. Often, gyms are equipped with wall-mounted punching bags, which allow more students to simultaneously develop punching power. Equipment training can be included in the main part of the training, as well as sparring, which is an integral part of a boxer’s training. Before training, you need to check with a sports doctor - boxing requires good health!

Within the walls of the “YourRevolution1905” club, we are ready to professionally help you learn to box or improve your level as a boxer. Entire sets of exercises developed by certified specialists, nutritional recommendations, “smart” weighing, classes conducted by a Master of Sports in boxing and much more, all this will help you achieve your goal as effectively as possible. For the most effective and quick results, you can train individually (one-on-one with a trainer) or in mini-groups of up to ten people. Come to our classes and we will help you become the best version of yourself!

Cuba has always been famous for its strong boxers. The names Teofilo Stevenson and Felix Savon are known throughout the world. Soviet trainers played an important role in the development of Cuban boxing: Andrei Chervonenko and Vasily Romanenko, who were sent to Liberty Island - they shared the experience of the Soviet boxing school.

After a certain time, Cuban boxers took the leading positions in the international amateur ring. When preparing for important competitions, the first team coaches provided such daily training plan for Cuban boxers.

Training plan for Cuban boxers by day

1st day, Monday. 16-18 hours. In the hall. Warm-up - various gymnastic exercises, easy running, jumping on one leg - 25 minutes. Shadowboxing - 5 min. Special physical training (SPP) - work on apparatus - 7 rounds of 1 min. 30 sec. with minute breaks; 2 rounds of 4 min. with a minute break. Strength and simulation exercises. Gymnastic and relaxation exercises - 12-15 min. Duration of training - 85 minutes.

Day 2, Tuesday. 6 o'clock 45 min. General physical training (GPP) and SPP. Light warm-up run along the stadium track with various exercises, shadow boxing - 25 min. Cross running at the stadium - 20 laps (8 km). SFP - work on apparatus - 4 rounds of 1 min. 30 sec. with minute breaks; 3 rounds of bag work and 1 round of wall pad work. Gymnastic and relaxation exercises - 10 min. Duration - 90 min.
16 o'clock 30 minutes - 18 hours Technical and tactical training (TTP) and SFP. Work on apparatus 7 rounds of 1 min. 30 sec. with minute breaks. TTP - practicing technical positions with a partner - 3 rounds of 5 minutes each. with minute breaks; 2 rounds of 5 min. - strength exercises (hitting a car tire with a wooden roller). For some athletes - paws, equipment. Gymnastic exercises, shadow boxing, relaxation exercises. Duration - 85 min.

Day 3, Wednesday. 6 o'clock 30 min. - 7 hours. Exercises, various gymnastic and athletic exercises in a city park.
12 o'clock GPP and SFP. Warm-up exercises and easy running - 17 laps of 400 m (7 km). Work with projectiles - 3 rounds of 1 min. 30 sec. with minute breaks. Gymnastics and relaxation exercises - 10 min. Duration - 90 min.
16 o'clock 25 min. SFP and TPP. Work on apparatus - 7 rounds of 1 min. 30 sec. with minute breaks. Training training fight - 3 rounds of 5 minutes. with minute breaks. Against a straight left to the head, a straight right to the body, a left uppercut to the body and a straight right to the head. Or a straight right to the body, a left uppercut to the body, etc. - 3 rounds of 3-4 minutes. Roller strikes, paws. Shadow boxing, gymnastics. Duration - 90 min.

4th day, Thursday. 6 o'clock 45 min. - 8 hours. 15 minutes. OOP and SFP. Warm-up on the stadium track - 3-4 laps with various exercises - 22 min. Shadowboxing - 4 min. Timed run 3 x 1000 m with a minute break. SFP - work on apparatus - 3 rounds of 1 min. 30 sec. with minute breaks. Other exercises - with a roller, gymnastics, shadow boxing - 10 min. Relaxation exercises - 6-8 min. Duration - 75 min.
16 o'clock 35 min. TPP and SFP. Sparring fight for everyone - 3 rounds of 3 minutes. with minute breaks. Individual warm-up - 25 min. Fights are held in two rings simultaneously. After sparring fights, 1 round break and work on apparatus: 4 rounds of 3 minutes. with minute breaks. Some athletes work on their paws, with a roller. Duration - 85 min.

Day 5, Friday. 6 o'clock 55 min. GPP and SFP. Warm up on the stadium track - 4 laps with exercises and easy running - 25 min. Cross-country cross-country - 9 km with various exercises, running with raised arms, after the cross-country one lap - 400 m of slow running to calm down. Break - 5-6 minutes. Work with projectiles - 5 rounds of 2 minutes. with minute breaks. After this, individual lessons: paw work, gymnastic and other exercises, relaxation exercises. Duration - 98 min. After lunch everyone rests.

6th day, Saturday. 6 o'clock 50 min. Warm-up - 3-4 laps, several accelerations during the warm-up. GPP and SPP - 3 series of running 5 x 100 m for time, after each series 2 minutes. break, at the end - 7 minutes. break. Work on apparatus - 5 rounds of 2 minutes. with minute breaks. Relaxation exercises - 7-8 min. Duration - 95 min.
16 o'clock 35 min. Training battle and SFP. Athletes are divided into three groups. The first one conducts training fights, the second one worked on projectiles - 3 rounds of 3 minutes each. with minute breaks, the third - working on the paws, hitting with a roller, shadow boxing. Then the groups change roles. Duration - 90 min.

7th day, Sunday. 6 o'clock 50 min. GPP and SFP. Warm up on the stadium track - 4 laps with exercises. Cross running - 7 km with accelerations every 800 m. Work on apparatus - 6 rounds of 2 minutes. with minute breaks.
16 o'clock 40 min. The main 12-day training has almost begun. The entire team was divided into three groups: up to 57 kg, up to 71 kg and over 71 kg. Strictly individual work was carried out with each group. The first group had a sparring fight, the second group worked on apparatus - 5 rounds of 3 minutes each. with minute breaks, the third - on paws and shells - 5 rounds of 3 minutes. with minute breaks. The training ended at 19:00. 30 min., each group studied for 85 min.

8th day, Monday. 7 o'clock GPP. Warm up on the stadium track - 4 laps with exercises. Work on apparatus - 5 rounds of 2 minutes. with minute breaks. Gymnastic exercises, roller strikes, shadow boxing, etc. Only the second and third groups trained; the boxers of the first, who had sparred the day before, rested. Duration of training - 60 minutes.
10 o'clock 20 minutes. First group: individual work on paws - 40-50 minutes, work on apparatus - 5 rounds of 2 minutes. with minute breaks. Gymnastic exercises. Total - 87 min.
17 o'clock 30 min. Sparring fights for the second group - 3 rounds of 3 minutes. with minute breaks, 4 min. work on shells. The third group worked on apparatus - 5 rounds of 3 minutes. with minute breaks. Relaxation exercises - 15 min. Duration - 70 min.

9th day, Tuesday. 6 o'clock 45 min. GPP and SPP for the first and third groups. Warm-up on the stadium track - 24 min. After this, run 3 x 40 m, 5 x 10 m, 3 x 20 m, 3 x 40 m. Work on apparatus - 5 rounds of 3 minutes. with minute breaks, other exercises. Duration - 80 min.
10 o'clock 10 min. Second group training. Individual paw work - 50 min. and apparatus - 3 rounds of 3 minutes, gymnastic exercises. Duration - 110 min.
16 o'clock 30 min. Sparring fights for the third group and work on apparatus - 3 rounds of 3 minutes each. with minute breaks. The first group - simulated training, work on apparatus - 3 rounds of 3 minutes. with minute breaks and 6 rounds of 3 minutes. with minute breaks. Relaxation exercises. Duration - 80 min.

Day 10, Wednesday. 6 o'clock 50 min. GPP and SFP. Warm-up on the stadium track. Run 400m at a medium pace, 400m fast, 400m easy. The first and second groups participate. Then sprint run 5 x 40 m, run 400 m, the last 100 m - sprint. Work on apparatus - 3 rounds of 4 minutes, breaks - 50 seconds. There was a reduction in breaks and an increase in the intensity of work on the apparatus in the last 20-30 seconds. Duration - 85 min.
10 o'clock 15 minutes. GPP. Individual work on paws and implements with the third group. Run 3 x 400 m: the first lap is at an average pace, the second is fast, the third is slow. After this, sprint run 5 x 50 m. Work on the paws - 40 minutes, on the apparatus - 5 rounds of 3 minutes, breaks - 30 seconds. Duration - 98 min.
16 o'clock 30 min. Training battles for the first group and the second group - 5 rounds of 3 minutes, breaks - 50 seconds. Work on projectiles. Duration - 72 min.

11th day, Thursday. 6 o'clock 50 min. GPP and SFP. Warm-up at the stadium - running 3 laps and exercises. Time trial - 1000 m. First the second group, after 1 minute. third. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Other exercises. Duration - 80 min.
10 o'clock 10 min. The first group is OFP and TTP. Warm up on the stadium track - 4 laps with various exercises. Run 3 x 400 m at an average pace, fast, easy. Paw work - 52-57 min. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Duration - 116 min.
16 o'clock 40 min. Sparring fights for the second group - 3 rounds of 3 minutes, breaks - 1 minute. Break - 4 minutes, work on apparatus - 3 rounds of 3 minutes, break - 1 minute. Other exercises. Third group - training fights - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 5 rounds of 3 minutes each. with minute breaks: bag, wall pillow, cushion. Running, gymnastics, other exercises. Duration - 75 min.

12th day, Friday. 6 o'clock 50 min. GPP and SPP for the first and second groups. Warm-up on the stadium track - 5 min. Cross - 5 km. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Roller exercises and gymnastic exercises. Duration - 72 min.
10 o'clock General physical training, individual work on the paws and physical exercise for the second group. Cross - 5 km with accelerations. Work on paws - 40 minutes, work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Duration - 118 min.
16 o'clock 35 min. Sparring fights for the third group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 3 rounds of 3 minutes. with minute breaks. Gymnastics, roller exercises, shadow boxing. First group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 5 rounds of 3 minutes each. with minute breaks, work on paws. Duration - 70 min.

13th day, Saturday. 6 o'clock 50 min. GPP and SFP. Warm-up on the stadium track. Timed 1500m run. Work on apparatus - 3 rounds of 3 minutes. with minute breaks, exercises with a roller, gymnastics. After the examination, the second group worked on their paws for 30-35 minutes. and on shells.
16 o'clock 50 min. Sparring fights for the first group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 3 rounds of 3 minutes. with minute breaks. Other exercises. The second group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 6 rounds of 3 minutes each. with minute breaks. Other exercises. Duration - 85 min.

14th day, Sunday. 6 o'clock 50 min. SFP and work on apparatus. Warm-up - 4 laps along the stadium track with various exercises. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Exercises with a roller, gymnastics. Duration - 55 min.
11 o'clock Warm-up of the first group - 20 minutes, shadow boxing - 4 minutes, individual paw work - 42 minutes. and shells 3 rounds of 3 minutes. with minute breaks. Other exercises - 10 min. Duration -108 min.
16 o'clock 50 min. Slarring fights of the second group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 minutes, 2 rounds of shadow boxing, exercises with a roller. Duration - 50 min. Third group - training fights - 3 rounds of 30 minutes each. with minute breaks. Other exercises are shadow boxing, roller, gymnastics. Duration - 70 min.

15th day, Monday. 6 o'clock 50 min. The first and third groups are OFP and SFP. Warm-up - 22 min., shadowboxing - 3 min. Cross running - 4 km around the stadium with accelerations on each lap. Work on projectiles.
10 o'clock 40 min. The second group is general physical training, cross-country 4 km. SFP - 3 rounds of 3 minutes. with minute breaks. Other exercises. Duration - 65 min.
16 o'clock 35 min. Sparring fights for the third group - 3 rounds of 3 minutes. with minute breaks. Break - 4 minutes, 2 rounds of shadowboxing, roller, gymnastics. Duration - 52 min. First group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 rounds of 3 minutes. with minute breaks. Other exercises: shadow boxing, roller, gymnastics. Duration - 67 min.

16th day, Tuesday. 6 o'clock 50 min. The first and second groups are general physical fitness. Warm-up on the stadium track - 20 minutes, shadowboxing - 4 minutes. Sprint running - 60 m, 10 x 20 m, 8 times 3, 6 and 9 m, back - 2, 3 and 4 m. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Other exercises. Intensive work on projectiles with accentuated blows. Duration - 68 min.
10 o'clock 10 min. The third group is sprint running: 60 m, 3 x 20 m, 6 x 30 m. After this, increase each segment by 10 m (up to 70 m). Paw work - 40 min. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Other exercises. Duration - 110 min.
16 o'clock 50 min. Sparring fights for the first group - 3 rounds of 3 minutes. with minute breaks. Break - 3 min. Work on apparatus - 2 rounds, other exercises. The second group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 rounds of 3 minutes. with minute breaks, other exercises. Duration - 60 min.

Day 17, Wednesday. 6 o'clock 50 min. The second and third groups are OFP and SFP. Warm up on the stadium track - 3 laps. Sprint running - 5 x 40 m, 3 x 400 m at an average pace, fast, easy; 5 x 40 m, break - 3 minutes. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Increased speed of action at the end of rounds. Other exercises. Duration - 65 min.
10 o'clock 10 min. The first group - sprint running - 2 x 60 m, 5 x 40 m. Work on the paws - 45 min. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Duration - 100 min.
16 o'clock 30 min. Sparring fights for the second group - 3 rounds of 3 minutes. with minute breaks. Gymnastic and relaxation exercises. Duration - 42 min. Third group - training fights - 3 rounds of 3 minutes. with minute breaks. Work on apparatus - 2 rounds of 3 minutes. with minute breaks. Gymnastics. Duration - 55 min.

18th day, Thursday. 6 o'clock 50 min. The first and third groups are general physical fitness. Running - 400 m easy, 1000 m timed. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. At the end of the rounds, the speed of action increases. Other exercises. Duration - 60 minutes;

A lot of attention is paid to physical training in professional boxing. It is considered basic for achieving high sports results. Without good physical training in combat, it is impossible to use technical and tactical skills and psychological techniques effectively and for a long time. If a boxer does not pay due attention to general physical exercises, then his development will be one-sided, his performances will become unstable and he can forget about continuing his sports career. Looking at leading professional boxers, we admire their physical strength and athletic physique. Athletes like Mike Tyson, Chris Bird, Frank Bruno and Evander Holyfield were often mistaken for bodybuilders before they became household names.

When our domestic boxers came to America in the early 90s of the last century, they were surprised by the high level of physical fitness of the professionals.

This is what seven-time USSR champion and three-time European champion Viktor Rybakov said about what he saw:

“I remember in Miami for the first time we entered the gym where the stars train. There are two people in the ring wearing masks. They fight hard, clearly, well, cool. And my friend asks me:

– What weight do you think they are?

I speak:

– Probably on average (up to 71 kilograms).

– No, in yours it’s 139 pounds (about 63 kilograms).

From this you can understand how physically strong they were... To box as a pro, you need physical strength. That’s why, by the way, in Canada and America we worked a lot on simulators.”

Over the past hundred years, the physical training of professional boxers has changed significantly. At the beginning of the 20th century, fights between high-class athletes lasting 40–45 rounds were common. The intensity of the battle was somewhat lower than modern, but still not small. But the toughness of the fight and concern for the safety of the athlete’s health differed significantly from modern requirements. In those years, the rules of professional boxing did not provide for stopping the fight due to facial injuries, in which the boxers’ eyes literally closed, their noses were broken, their ears were torn off, their teeth were knocked out, and blood flowed from numerous small wounds. To successfully complete such a multi-round “distance,” the main physical quality was endurance. Therefore, boxers did a huge amount of work and trained almost all day long. The imperfection of the rules of combat, along with the enormous willpower developed, sometimes became the cause of the death of boxers in the ring.

To achieve the necessary qualities in combat, Robert Fitzsimmons ran 30-kilometer marathons. James Corbett, the day before the match with him, ran 13 kilometers in the morning, 6 in the afternoon, practiced shadow boxing for an hour, played two games of handball and worked in the gym for an hour. To maintain a good pace, cross-country racers often ran behind a galloping horse.

Welsh flyweight boxer Day Dower was a miner by profession. Two months before the fight, he took a vacation from the mine and began training, which lasted 7–8 hours. They always started with a two-hour run at a low pace, then an hour of work on apparatus. After this, sparring partners arrived at the agreed time, with whom Dauer spent, depending on the time remaining before the fight, from 8 to 30 rounds. This was followed by training aimed at developing strength. To develop speed-strength endurance – long jumping rope at intervals. It all ended with gymnastic exercises.

To develop endurance and strength, boxers engaged in traditional hard physical labor: chopping wood, chopping wood, carrying logs. Jack Dempsey was digging ditches before the fight with Willard, Benny Leonard was plowing a field on a farm, and Robert Fitzsimmons was working in a blacksmith shop. By the way, Freckled Bob actually used a lot of unusual exercises. For example, he trained with animals. First, he enraged the donkey or mule with something, then stood behind it. The animal immediately began to kick with its hind legs. Needless to say, if hit by a hoof, Fitzsimmons would be deeply knocked out? However, he always dodged the blows. Moreover, Bob not only managed to stay close to the animal’s rump, but also performed air strikes himself. In addition, Fitzsimmons wrestled lion cubs and cubs for training. Anyone could pay $2 to attend his training and watch him fight with his pet lion. He parried the quick attacking blows of the predator's paws, after which he tried to knock it down. Robert Fitzsimmons had a very strong punch with both hands. He was able to knock out many opponents who significantly outweighed him. So, weighing only 71 kilograms, he knocked out the world champion in the open weight category James Corbett, twice knocked out Tom Sharkey, from whom even such a giant as James Jeffries snatched victory with great difficulty.

James Jeffries himself was also a very gifted and hard-working athlete. In training, he ran the 100-yard dash in 10.2 seconds, which equates to 11.1–11.2 seconds in the 100-meter dash. And this despite the fact that the Olympic champion of those years ran a hundred meters in 11 seconds! Weighing about 94 kilograms, Jeffries jumped almost two meters in height.

For speed-strength training, boxers of that time worked a lot on a skipping rope. For example, Johnny Dundee jumped 2000 times without a single failure, and James Jeffries jumped 1500-2500 times in each training session. Shadow boxing with a rubber expander, exercises with medicine balls (medicine balls), pull-ups on the bar and exercises on the floor were also widely used: push-ups, raising legs and torso, working on a wrestling bridge, etc.

Jess Willard used the system of old fist fighters when training. He ran a lot. The crosses were so grueling that after them there was simply no energy left for quality work with sparring partners. To strengthen his joints, he pounded a sandbag for a long time, and took baths to recover.

To avoid cuts, boxers would wipe their faces with saline or alcohol (Jack O'Brien did this at least 20 times a day). The use of a helmet was not practiced in sparring. During training, boxers paid a lot of attention to the ability to enter into close combat, avoiding cuts from head collisions.

After the duration of the fight became a maximum of 15 rounds, the training method changed. “Short” battles no longer placed such high demands on endurance. But the role of speed-strength qualities has increased significantly, and in general, training has become more rational and thoughtful. For example, while running, it was recommended to carry a cane or squeeze tennis balls to develop the hands. The cross-country athletes began to run with a special instructor, who, if necessary, gave the command to accelerate. For example, Gene Tunney had Olympic marathon winner Johnny Hayes as his physical training coach. Hurdling was very popular among boxers of those years.

The exercises in the gym have also changed somewhat. Sparring became more intense, but less long. In training, much more time was devoted to the art of defense, the ability to quickly move around the ring and make unexpected spurts. Lighter bags began to be used. So, Jack Dempsey’s bag weighed “only” 45 kg. Some boxers climbed trees to develop strength and agility. They also began to pay much more attention to the development of dexterity: games and acrobatic exercises were widely used. World heavyweight champion Max Baer usually performed a somersault when entering the ring.

Below I bring to your attention Jack Dempsey's training regime as he prepares for his fight with Jess Willard.

1. 6.00 – rise.

2. Morning jog 11–16 kilometers.

3. Contrast shower.

4. Massage.

5. 10.00 – breakfast (meat and vegetables).

6. 10.30–11.30 – sleep.

7. 12.00 – sprint run 3–5 kilometers.

8. 12.30 – training in the gym: sparring 10–20 rounds (depending on the stage of preparation), exercises with a boxing bag, imitation of blows, strength exercises, gymnastics. Sometimes after sparring, sprinting was performed again.

9. 16.00 – lunch.

As you can see, Dempsey used two-time training sessions. This made it possible to make classes more intense and shorter in duration.

Rocky Marciano has always been considered one of the strongest and toughest boxers. Perhaps nature did not fully endow this man with boxing talents, but this was more than compensated for by unlimited willpower, courage and amazing ability to work. Marciano trained like a man possessed. He wore down his more technical and tactically competent opponents with a frantic pace and continuous pressure.

Over time, training has become even more varied. So, Mohammed Ali collected a pile of stones every morning. After that, he invited his brother and asked him to throw them at him. At first Ali walked around with bruises, but then he got the hang of dodging. Maybe this is where he had such a phenomenal sense of distance and impact?

I invite the reader to familiarize himself with the daily routine and training program of Muhammad Ali, who trained 6 days a week.

1. 5.30 – rise.

2. A little stretching. Morning jog – 10 kilometers (running in heavy army boots). After running, stretch and do some gymnastic exercises.

4. 8.00 – breakfast: natural products, orange juice and water.

5. Free time and communication with the press.

6. 12.30–15.30 – training.

Training program

1. Warm up. Side bends, body turns, jumping on toes to warm up - 15 minutes.

2. Imitation of impacts. Work on movements and speed of strikes: 5 rounds of 3 minutes (after each round a break of 30 seconds).

3. Exercises on a heavy bag. Work on combinations of punches and speed endurance: 6 rounds of 3 minutes (after each round a break of 30 seconds).

4. Sparring. The number of rounds depends on the stage of preparation.

5. Gymnastic exercises on the floor to develop the abdominal muscles – 15 minutes. The total number of exercises is 300: lifting the body from a lying position with alternating lifting of the knees (“riding a bicycle”), leg lifts.

6. Exercises on a pneumatic bag – 9 minutes.

7. Jump rope exercises – 20 minutes. When working with a jump rope, Ali always moved around the hall: forward, backward, in a circle. He used a variety of movements and never jumped in one place. His trainer, Angelo Dundee, argued that standing in one place was bad for the heart.

8. Imitation of strikes – 1 round. Impacts when walking at an easy pace.

9. 15.30 – massage, shower.

10. 16.00 – lunch: chicken, steak, green beans, potatoes, fruit, juice and water.

11. Free time, communication with the press.

12. 20.00 – dinner: chicken, steak, vegetables and fruits, juice, water.

13. Lights out (at different times, depending on how you feel).

In the 1960s, boxers began to widely use weightlifting exercises from weightlifting to develop strength. However, Ali was an exception: he never used such exercises.

In the 90s of the 20th century, the physical training of boxers became even more selective. While athletes in the first half of the 1900s did one very long workout per day, by the mid-20th century the training load began to be divided into two parts. Modern professionals train two to five times a day.

Here is the daily routine and training program of the young Mike Tyson. Trainings were held five days a week: from Monday to Friday. Saturday and Sunday are days off.

1.5.00 – rise.

2. Morning jog of 5 kilometers. Shower.

3. 6.00–9.30 – sleep.

4. 10.00 – breakfast: steak, pasta and orange juice.

5. 12.00 – training: sparring 10 rounds.

6. 14.00 – lunch (products are the same as for breakfast).

7. 16.00–19.00 – second training, consisting of two parts: special physical training (SPP) and general physical training (GPP).

8. 16.00 – SPT: paw work, pneumatic bag and stretch bag, bulk (heavy) bag, exercise bike.

9. 17.00 – General physical training.

First option. 2000 sit-ups, 500-800 dips, 500 push-ups, 500 reps – 30kg shrugs. Shrugs (from the English “shrugs” - “shrug”) are exercises for the development of trapezius muscles. They look like a shrug. Do these exercises with a barbell, dumbbells, or on a block. Tyson performed shrugs in the following series: 25-40 dips, 50 push-ups, 25-40 dips, 50 shrugs. After this, the series was repeated. This was followed by exercises to develop the neck muscles - 200 lifts (10 sets of 20 times) or 200 swings on a bridge without arms.

Second option. 10 rapid series: 200 squats, 25–40 sit-ups with weights on toes, 50 loaded presses, 25–40 sit-ups, 50 shrugs. The total amount was 2000 squats, about 600-700 weighted calf raises, 500 weighted abdominal exercises and 500 shrugs. After this, 10 minutes to develop the neck muscles.

10. 19.00 – dinner (same as for lunch).

11. 20.00 – third workout: 30 minutes on an exercise bike.

12. 21.30 – tactical training: watching video materials and discussing them with the coach.

13.22.30 – lights out.

As you can see, a modern professional boxer does a tremendous amount of physical training. Young Mike Tyson, not counting tactical training classes, trained 4 times a day: a morning jog and three workouts. The total time spent on training in one day is about 5 hours. Of these, 3 hours were spent on general physical training.

The reader will probably ask the question: what about exercises with weights? What place does “iron” occupy in the training of professionals?

If you noticed, Muhammad Ali and young Mike Tyson did not use “work with iron” in training, that is, exercises with heavy weights. This is apparently explained by the fact that both were natural heavyweight boxers. In addition, they were afraid of losing speed. Another trainer of Tyson, Kevin Rooney, said that Mike never touched the “iron” while he was with him: “If Mike worked with weights, he would become much slower.”

Over time, Iron Mike changed his training methods, began training six days a week, and began to devote a lot of time to working with weights. He performed the bench press very quickly, almost “with an explosion.” But squats with heavy weights were done smoothly and without pauses. Despite the fact that Tyson began to use hardware, when watching his fights it is clear that if he lost in speed, it was only slightly. Let's say that his strikes, defenses and movements became somewhat slower, but we should not forget that Tyson had become much older by this time. And as you know, speed and years do not go well together.

Research by scientists has shown that in modern boxing the importance of physical qualities and their hierarchy are as follows: 1) strength and speed - 45%; 2) endurance – 30%; 3) agility (coordination abilities) – 25%. From these data it follows that for a professional boxer the main physical qualities are strength and speed. And therefore, the main time in physical training (45%) must be devoted to their development. The only question is: how to combine the development of such contradictory qualities as strength and speed? As you know, once a boxer begins to “swing,” he becomes strong, but loses speed. To answer this question, let us again turn to history.

Evander Holyfield, who won the throne of the absolute world champion in the heavyweight category, was not a real heavyweight. First, he received all three titles: in the first heavyweight division (up to 86.2 kilograms) according to the WBA, WBC and IBF versions. When there were no worthy opponents left in this weight category, Holyfield moved to the second heavyweight. In 1988, he debuted as a heavyweight against James Tillis, whom he knocked out in the fifth round. At that time, Evander had already gained weight and weighed 91.6 kilograms. But this was not enough for a fight with a really large opponent. And Holyfield began to swing. And in order not to lose speed, he turned to specialists and assembled a unique team. It included bodybuilding trainers, nutritionists, aerobics instructors and even a ballet teacher. They laughed at Holyfield a lot back then. When he left the locker room in ballet tights, his sparring partners who remained there, very “big” guys, simply laughed. Subsequently, it turned out that this boxer was simply ahead of his time, and the results were not long in coming.

In 1988, Holyfield knocked out Pinklon Thomas, in 1989 he defeated former world champion Michael Dokes and in the same year he knocked out heavyweight Edilson Rodriguez in the second round. It turned out that Holyfield has a pretty decent knockout punch. In 1990, he knocked out the champion, Mike Tyson's winner, Buster Douglas, in the third round. At that time, Evander already weighed 93.4 kilograms, but was still light for a heavyweight. Although he looked very athletic.

After starting weight training, Evander Holyfield gained significant weight and strength, but did not lose speed. He was able to achieve this by combining weightlifting training with training for coordination, speed, flexibility and plasticity.

I won’t talk much about the development of physical qualities in this book. Many textbooks have been written about this, not only on boxing, but also on other martial arts. I’ll tell you only in general terms about exercises with which you can develop “explosive” (speed-strength) qualities.

To develop speed and strength indicators in boxing, the following groups of exercises are used: jumping, throwing and throwing objects, running accelerations and speed exercises with weights.

I offer the reader exercises, the use of which allows you to develop the “explosive” abilities of a boxer.

Training program for developing explosive abilities

The program consists of three sets of jumping exercises. Each of them is performed twice a week: Monday, Wednesday - complex No. 1, Tuesday, Thursday - complex No. 2, Wednesday, Saturday - complex No. 3. All of them are performed at the beginning of the main part of the workout.

Set of jumping exercises No. 1.

2. Jumping up with alternating push-off with legs – 20 times.

3. Jumping up with scissors (strong flexion and extension at the ankle joints) – 20 times.

4. Running with raised knees (the knee rises quickly and high) – 60 times (30 times with each leg).

Three series of exercises are performed. Rest between series – 1–2 minutes. Rest between exercises – 2 minutes. All exercises are performed with medicine balls weighing (depending on the weight category) 3–7 kilograms.

Set of jumping exercises No. 2.

1. Jumping up from a squat or half-squat position (the angle between the thigh and shin before the jump is 130–140°) – 20 times.

2. Jumping up from a deep squat (straight back): step – squat – jump – 20 times.

3. Jumping over a barrier with a push of both legs from a deep squat (jump - turn to face the barrier - jump - turn, etc.) - 20 times.

During rest between exercises, decrease your heart rate to 130 beats per minute. Rest between series – 2–3 minutes.

Set of jumping exercises No. 3.

1. Jumping up with straightened knees at the expense of the ankle joint - 25 times.

2. From the fighting stance, step forward and jump as far as possible. Jumping is performed alternately from a half squat and a deep squat. Only 25 times.

3. Running jumps with a push with both legs as high as possible – 25 times.

During rest between exercises, decrease your heart rate to 130 beats per minute. Rest between series – 2–3 minutes. Only 5 episodes.

Exercises to develop motor speed and explosive strength

Exercises with a weight that is 15–20% of a boxer’s weight develop motor speed. Working with weights of 70–80% of a boxer’s weight helps develop “explosive” strength. You just need to make sure that during exercises with such a weight the speed of the exercises does not decrease. This can be achieved by allowing the athlete sufficient time to rest and recover between exercises.

1. Squats, jumping ups with a load (or barbell) on one or two legs with the weight mentioned above.

2. First, quick steps (pacing) without weights, forward, backward, left, right - from 30 seconds to 1 minute (2-3 steps each). Then the same thing, but with a weight of 25–30 kilograms.

3. Quick steps without weights forward, backward, left, right with your favorite combination of blows at each change of direction - 1 minute (2-3 steps each).

4. The same exercise, but before performing a series of blows, touch the floor with your hand.

5. High starts at a distance of 5–10 meters at a signal - in pairs, triples, selected by weight, height, speed. Performed forward with your face, then forward with your back.

6. Low starts at a distance of 5–10 meters. Performed in the same way as in the previous exercise, but after 5–10 push-ups from the floor.

7. Running for a distance of 10–20 meters with a high hip lift, turning into acceleration for the same distance.

8. Running with the shin touching the buttocks for a distance of 10–20 meters with the transition to acceleration for the same distance.

9. Running with jumps alternately on the left and right leg for 20–30 meters with the transition to acceleration for the same distance.

10. Jumping forward on two legs (legs together) at a distance of 20–30 meters with the transition to acceleration at the same distance.

11. Running with straight legs thrown forward (without bending the knees) up to 40 meters with the transition to acceleration for the same distance.

12. Dash 15–40–60 meters with a medicine ball in your hands.

13. Passing a medicine ball in pairs during high-speed running. One boxer runs forward with his face, the other forward with his back.

14. Ascend and descend stairs as quickly as possible, taking into account the frequency of movements. It is held as a competition between two or three boxers.

15. Juggling two or three tennis balls with one and two hands.

16. Juggling two or three medicine balls.

17. Two athletes, lying on their stomachs at a distance of 2–3 meters from each other, pass 1–3 game balls for a period of 30–40 seconds. You can hold a competition between pairs of boxers for the number of passes.

18. The same as in the previous exercise, but in a sitting position.

19. Jumping on straight legs with arms raised 3-4 times for 1 minute. The time spent pushing off the floor is minimal.

20. The same as in the previous exercise, but the push and landing are performed from the left foot to the right and vice versa - alternately (feet slightly wider than shoulders). The same back and forth at the distance of a normal step - “pendulum”.

21. Jumping with a 180 and 360° turn with arms raised up.

22. Squat jumps (useful for strengthening the muscles not only of the lower leg, but also of the hips and back). Can be performed in pairs - with their backs to each other, hands clasped at the elbows. Moving sideways, back and forth.

23. High jumps over a loaded bar. The height of the bar depends on the individual capabilities of the boxer.

24. Jumping over a gymnastic bench on one or two legs.

25. Jumping over a regular rope on one or two legs for up to 5 minutes.

26. Jumping onto an obstacle 50 centimeters high (then jumping off it) by pushing your ankles, without bending your knees. In series of 23–30 jumps in a row.

27. Serial jumps with knees pulled up to the stomach. The boxer performs jumps while simultaneously holding an object in his arms extended above his head. Series of 30–35 seconds.

28. Serial jumps on two legs reaching a certain high mark on the wall. Series of 20–25 seconds. The height of the marks depends on the height of the boxer.

29. Jumping over a gymnastic horse with a ball in your hands. The horse can be positioned along or across the direction of the jump.

30. Catching and passing medicine balls (2 pieces) in pairs in one jump.

31. Jumping back and forth with a jump length of no more than 50 centimeters. The exercise is performed as a timed competition: who can do the most jumps in 1 minute.

32. Serial jumps with weights in the form of a barbell, weights, medicine ball. Performs within 25–30 seconds.

The topic is especially popular among novice boxers knockout blow. Indeed, having a strong punch in professional boxing provides a number of advantages. Among high-level professionals, the vast majority have it in their combat arsenal. But still, you should not focus on the force of the blow; its importance cannot be overestimated. Oddly enough, the boxers who supposedly had the biggest one-time punch in boxing history - Earnie Shavers, David Tua, Donovan Ruddock - never ascended the throne of world champion. But the boxers, who were significantly inferior to them in this indicator, turned out to be more fortunate. A striking example of this is Mohammed Ali. He had a strong shot, but far from the best. But he more than made up for it with accuracy and timeliness. That is why with one of his right crosses he often sent his opponents into a deep knockout. And do not confuse a strong blow with an effective one - they are not always the same thing.

However, a boxer with dynamite in his hand always has a spare trump card. It’s not for nothing that the old boxing saying goes: “The puncher always has a chance.” Such great professionals as Billy Conn and Tommy Farr never rose to the top of the boxing Olympus because they lacked a strong blow at the decisive moment.

A boxer who wants to have a strong punch needs to understand what this power depends on.

Three main muscle groups are involved in the formation of a blow: legs, torso and arms. The share of participation of these muscle groups is unequal. Scientists have found that the optimal contribution of body muscles to the striking movement has the following ratio: leg muscles - 42.2%, torso muscles - 39.1%, and arm muscles - 18.7%.

In addition, the force of the blow depends on the consistency in the work of the listed muscle groups (intermuscular coordination). A correct strike should have this sequence.

1. Pushing leg extension.

2. Rotational-translational movement of the body.

3. Impact movement of the hand towards the target.

Thus, the force of a boxer's blow is the result of the addition of the velocities of individual parts of the body - legs, torso and arms. In this case, parts of the body accelerate from bottom to top, that is, each subsequent organ begins to move when the speed of the previous one reaches its maximum value. This mechanism for increasing speed can be compared to the movement of a whip. A blow with a whip also begins with a jerk of the handle, then the impulse is transferred to the whip, and the blow itself is directly performed by the metal knob located at the end of the whip. Even a light blow with a whip, executed correctly, has great destructive power and can penetrate a 10 mm sheet of plywood. In a boxing punch, the fist plays the role of the knob.

It goes without saying that the total sum of speed-strength indicators of all muscle groups depends on how large the indicators of each individual group are. If any individual link turns out to be weak and “underperforms,” then the overall result worsens.

If you are not lazy and try to experiment with striking with a whip, you will quickly become convinced that the force of the blow of the knob depends not only on how hard you pulled the handle. It will matter how sharply (quickly) you perform this movement. This means that the force of the blow depends on the starting and “explosive” strength of the muscles, that is, on the ability to apply great effort at the beginning of the movement.

Imagine a car rushing at high speed. Braking. What happens to the passenger? He experiences a sudden jerk and is thrown forward. The sharper the braking, the stronger the jerk. The same thing happens with a good blow with a whip: first we accelerate the handle, and then sharply brake it. Conclusion: the force of an impact depends on the pre-impact braking of the body organs, which starts from the legs and ends with the hand.

Do you think that if you rotate a whip over your head, the destructive force of the flying head will be greater when it moves in a large radius or in a small one? Of course, the force will be greater if we accelerate it in a large circle. This means that the greater the radius of movement of the fist relative to the vertical axis of the body, the greater the force of a fist strike. For example, when striking with the right hand, the axis of rotation of the boxer’s body can pass through the right leg of the same name, through the middle of the body (along the line of the spinal column) and through the opposite left leg. It turns out that the maximum radius of movement of the right fist will be on the extremely distant axis of the body - passing through the left leg.

Try sticking a knife into a tree trunk. This is easiest to do if the knife moves perpendicular to the surface. The same thing happens upon impact. The blow is stronger if the forearm is at a right angle at the moment of contact with the target.

And finally, as noted above, the force of the blow depends on the rigidity of the striking lever - the hand. The less movement in the joints of the hand, the greater the severity of the blow. To increase rigidity, you need to tense the muscles that perform rotation and flexion-extension in the joints of the hand at the moment of contact of the fist.

So, let's draw conclusions.

The strength of a boxing punch depends on the following factors:

1. the degree of participation of three main muscle groups in the impact;

2. consistency in the work of muscle groups. A correct strike should have the following sequence:

Pushing leg extension;

Rotational-translational movement of the body;

Impact movement of the hand towards the target;

3. level of development of speed-strength abilities of the muscles of the legs, torso and arms;

4. starting and “explosive” muscle strength, that is, from the ability to exert great effort at the beginning of the movement;

5. pre-impact braking of body parts, in which sequential braking occurs from the leg to the fist of the striking hand;

6. radius of movement of the fist relative to the axis of rotation of the boxer’s body. The further the fist moves from the axis of rotation of the body, the larger the radius of its rotation and the stronger the blow;

7. position of the forearm relative to the target. The blow is stronger if the forearm is perpendicular to the target;

8. rigidity of the kinematic chain. The less movement in the joints of the hand, the higher the rigidity of the striking lever and the greater the impact force.

Below I offer to your attention training program aimed at developing a knockout punch, developed by Z. M. Khusyainov.

The most significant results in increasing the strength and speed of blows are obtained by exercises with dissected weights. They are selected in such a way as to maximize the development of separate leg muscles, torso muscles and arm muscles.

To develop the leg muscles involved in push-off extension in boxers, exercises with a barbell on the shoulders are used - half-squats and “step-ups”. To develop the muscles of the torso that perform rotational-translational movements, rotations of the body with the barbell on the shoulders are used. In order to develop the muscles of the arms that perform the extension movement, the exercise “bench press” is used.

The program lasts 30 days. Three times a week (Monday, Wednesday and Friday), after a 15-minute warm-up, exercises are performed with a wall pad, which is struck for 10 rounds. The pace of execution is one beat every 3 seconds. In total, 500–600 blows are delivered during training (50–60 per round). The blows are performed with maximum force. Rest between rounds – 1 minute. On Tuesday, Thursday and Saturday there is a barbell workout that includes the following exercises.

1. Half squats (“spreads”) with a barbell on the shoulders, the weight of the barbell is 70% of the athlete’s weight. Half squats followed by straightening the legs and stepping onto the toes are performed in series - 5, 20 repetitions each. Rest between series – 1–2 minutes.

2. Torso rotations with a barbell on the shoulders: 5 series of 20 repetitions each. The weight of the bar depends on the weight category of the athlete (bar 15 kilograms for boxers up to 71 kilograms, 20 for boxers over 71 kilograms). Rest between series – 1–2 minutes.

3. After warming up with a light weight, perform a bench press (5 series, each of which has the maximum number of lifts (until “failure”)). Series 1 uses a weight that is 70% of the maximum weight of the barbell lifted by the boxer; in the 2nd series – 75%; in the 3rd – 80%; in the 4th – 85% and in the 5th – 90% of the weight. Rest between series – 1–2 minutes. The duration of the workout with a barbell is 60–80 minutes, and the heart rate should be in the range of 140–160 beats per minute. During the rest between series, relaxation exercises or simulating blows are performed.

In parallel with the implementation of the proposed program, the boxer should under no circumstances give up technical and tactical training. Sparring, exercises on paws, equipment and in simulations do not stop. Trainings of this nature are conducted separately.

After completing a training program aimed at developing punching power, boxers should have greater range of motion in both striking and defensive movements. Impacts after training with a barbell will be performed with greater power, will become more united and coordinated. At the same time, the speed of punches and all other movements of the boxer will decrease significantly. There is no need to be alarmed by this: such sensations are temporary and will disappear 15-18 days after completing the weight training program. Reaction speed, ease of movement and speed of striking will return on the 18th-20th day after stopping barbell exercises.

21 days after the end of the proposed program, a significant increase in all special speed-power indicators of impacts will be observed. Therefore, when preparing for competitions, you must stop barbell exercises at least 20 days before the fight. The remaining time should be primarily used to develop speed, speed endurance and technical and tactical training.

In conclusion, I suggest one more a set of exercises to develop punching power and the “explosive” strength of a boxer.

Barbell

Complex No. 1.

1. Half squats with a barbell on the shoulders, followed by straightening the legs and stepping onto the toes.

2. Torso rotations with the barbell on the shoulders.

3. Push the bar from the chest from the front rack.

Complex No. 2.

1. “Step-up” with a barbell on the shoulders.

2. Rotations of the torso with hands holding a vertically standing barbell, one end of which is fixed to the floor.

3. Pushes of a vertically standing bar from a fighting stance with the left and right hands.

Complex No. 3.

1. Multi-jump with a barbell on the shoulders.

2. Bend the body forward.

3. Bench press.

Sets of exercises with a barbell should be stopped no less than 20 days before the fight.

Medicine balls, cannonballs

Complex No. 1.

1. Push a medicine ball with your left (right) hand from a sitting position.

2. Push the medicine ball with a rotational movement of the torso and an extension movement of the arm from a sitting position.

3. Medicine ball pushes from a boxing stance with accentuated extension of the back leg.

Complex No. 2.

1. Throwing the ball up from a half-squat position, followed by straightening the legs.

2. Torso turns with the ball in your hands (arms parallel to the floor).

3. Push the ball with both hands from the chest.

Dumbbells

Complex No. 1.

1. Delivering direct (side, bottom) strikes with dumbbells in hands from a fighting stance position.

2. Applying direct (side, bottom) blows with dumbbells in hands from a sitting position on a bench due to the rotational movement of the torso and the extension movement of the arm.

3. Delivering direct (side, bottom) blows from a sitting position on a bench due to the extension movement of the arm.

Complex No. 2.

1. Jumping up from a half-squat position with dumbbells in your hands.

2. Rotations of the torso with arms spread to the side, holding dumbbells.

3. Extension and flexion of the arms at the elbow joint with dumbbells.

Exercises with medicine balls, cannonballs and dumbbells can be performed even after 20 days are left before the start of the fight. However, for this it is necessary to reduce the weight of the equipment used and increase the number of classes. In addition, exercises should be performed with an “explosion” mindset, that is, as quickly as possible. It is rational to completely abandon classes no later than 5 days before the fight.

Each described set of exercises with weights is performed from 40 to 80 minutes. The intensity is moderate, the pulse should not exceed 140–160 beats per minute. Exercises with weights are performed in 5-6 series, each with 10-12 repetitions. The rest time between series depends on the degree of recovery of the boxer and ranges from 2 to 5 minutes. During this time, you can perform relaxation exercises and striking the air quickly. Of great importance in this case is monitoring the correctness of striking, as well as performing self-massage during the rest period of the muscles that bear the main load. You should try to perform all exercises with weights as quickly as possible. After completing a set of exercises with weights, it is advisable to practice signature punches on boxing equipment for 3–5 rounds, while paying attention to the technique of their implementation.

Chapter 2. Methodological foundations of the management system for educational and training competitive activity of boxers.

Construction of the training process of boxers in the annual training cycle.

Recently, increasing attention has been paid to the issues of training design. This is not accidental, since the skill level of boxers and their athletic results largely depend on the ability to organize training. The issues of the pre-competition stage of preparation have been studied in most detail, up to the determination of the content of training, the magnitude of training loads and their dynamics in microcycles and in training sessions.

In our opinion, the annual training cycle has been least studied. So far, only the most general patterns of training structure are known, relating to the content of the training means used, their distribution over periods and stages of training, and training values. But this information concerns only the training of highly qualified boxers who perform at the level of the national team of the country or close to it (master of sports and international master of sports).

Currently, the annual training cycle for mid-level boxers (first-class, master's degree and master's degree) is almost not developed. This situation greatly complicates the process of planning training for a long time, which forces trainers to limit themselves in most cases to planning relatively short stages of preparation (usually a month in duration). This does not allow the systematic development of the necessary qualities and functional capabilities of boxers, taking into account the patterns of achieving peak sports form by the time of participation in the main competitions of the year and turns training into training athletes for each next competition with all the ensuing consequences.

Based on many years of experience and systematic recording of training loads, we have collected important data on the construction of training in a yearly cycle. It should be remembered that training loads were taken into account only in the main part of the lesson. Analysis of the training load performed by boxers in the annual cycle indicates that its total (total) volume fluctuates in a fairly wide range (from 7500 to 13,500 minutes of pure time). The average load intensity for the year is 60 - 66%. Of the total training time, 46 - 61% (3920 - 6750 min) are allocated to special training, and 39 - 54% (2960 - 6700 min) to general physical training. It is interesting to note the following pattern: with an increase in the total volume of load over the year, an increase in the volume of general physical training is observed. So, if with a total load volume of 7500 - 8500 min GPT occupies 39 - 42% of it, then with a volume of 10,000 to 13,000 min it is already allocated 48 - 52% of the time. In other words, we can say that the increase in the total annual volume of load occurs mainly due to the increase in the volume of general physical training. This is probably due to the fact that even a relatively low increase in the volume of special training (and it also increases along with an increase in the total volume of load) noticeably increases the intensity of the load, and therefore the fatigue of athletes, forcing them to use physical training means more often in order to switch to another nature of work, and acceleration of recovery processes.

In our deep conviction, the magnitude of training loads, as well as the ratio of the means used, are different for boxers who performed successfully and unsuccessfully in competitions. This apparently indicates the influence of different structures of the annual training cycle on the sports results of boxers. Therefore, in the future we will present only data typical of successful athletes. In this case, their training can be considered as an optimal model for constructing a yearly training cycle.

The total load volume for such boxers is 10,000 - 12,000 min, and its intensity varies within 60 - 63% of the maximum. The ratio of general and special training is approximately the same (50% each).

Let's consider partial load volumes in different groups of exercises. The volume of special preparatory exercises (SPE) occupies an average of 23% of the total load volume, which is 2500 - 3000 min; exercises on apparatus - 15% (1400 - 1900 min), exercises to improve technical and tactical skills with a partner (STTM) - 6% (670 - 720 min); conditional fights - 4% (370 - 420 min) and various competitive exercises (freestyle fighting and sparring) - 2% (210 - 280 min). The average intensity of partial loads varies in a fairly wide range (from 55% in general physical training to 84% in competitive exercises). The intensity of SPU is on average 65%, STTM - 70%, exercises on apparatus - 72%. Thus, during the annual training cycle, boxers devote approximately 3/4 of the total training time to exercises with low and medium intensity (mainly general physical training and SPT) and only about 1/4 of the time devote to exercises of maximum intensity (conditional fights and competitive exercises) . We believe that this ratio of partial loads is completely justified, since significant deviations from the indicated load values ​​increase the number of unsuccessful boxer performances in competitions. For example, the use of inflated volumes of general physical training (over 6000 min) and SPT (over 300 min) with a relatively low intensity often manifested itself in a decrease in the stability of technical and tactical actions in extreme competition conditions. This is understandable, since the work on training and improving technique and tactics was carried out mainly at a low pace and in conditions very far from competitive ones.

In the case of using excessive volumes of the most intense exercises, especially conditional fights (over 450 minutes), and competitive exercises (over 300 minutes) with high intensity, overwork of athletes and increased fatigue during competitions were often observed.

Therefore, it is advisable to use the given values ​​and ratios of total and partial loads as approximate ones in the annual training cycle, with mandatory consideration of the level of preparedness of boxers and their individual characteristics. We have found that the training effect to a significant extent depends not only on the magnitude and ratio of loads, but also on their skillful distribution over periods and stages of the annual cycle, taking into account the tasks to be solved at each of them. Therefore, we will try to analyze the training process from this point of view. The majority of successful boxers throughout the year, and especially in the main competitions, used the so-called large-cycle planning with cycles lasting from 3 to 6 months. As the analysis shows, the allocation of such cycles allows one to master the necessary volumes of training loads, and also makes it possible to pay more attention to the study and improvement of the technical and tactical skills of boxers, thereby creating good preconditions for improving sportsmanship.

In each cycle, there are usually preparatory and competitive periods. A transition period of approximately a month is required only after a series of competitions or after the most important tournament. If there is no need for a transition period, then training can be built in the form of double cycles, i.e. after the final competition of the previous cycle, there is a slight decrease in the volume and intensity of the load for 1 - 2 weeks, and then the load is increased.
The duration of the preparatory period depends on the length of the cycle and ranges from 2 to 4 months. It can be divided into general preparatory and special preparatory stages, each lasting from 1 to 2 months.

The competitive period can consist of one or several tournaments. In accordance with this, its duration is determined - from several days (depending on the duration of the competition) to 1 - 3 months (taking into account preparation for the competition),

It should be noted that this form of training will be effective only if it does not conflict with the competition calendar. An incorrectly constructed calendar can completely distort the training schedule, which will lead to very disastrous results.

Graphic diagram of training for highly qualified (mid-level) boxers.

Thus, the boxer’s yearly training was built in the form of double cycles. The content of the training process (by groups of exercises), as well as the magnitude of training loads for each month of preparation, are given in the table, the data of which can be considered as indicative.

Let's follow the dynamics of the total volume and intensity of the load (see figure). Two waves are clearly observed in the dynamics of loads, and the peak of the wave of the total volume of the load is ahead of the peak of the wave of its intensity. In this case, the maximum load volume occurs at the general preparatory stage, and the maximum intensity occurs during the competitive period or special preparatory stage. Such dynamics of loads, as well as their content, are typical for constructing training in the form of double cycles and are described in sufficient detail in the literature. Therefore, let us pay attention only to some distinctive features.

First of all, it is necessary to note a significant increase in the volume of load at the end of the second cycle (June) in preparation for the last main competition. Moreover, the intensity of the load decreased at this time. Usually in such cases the opposite picture is observed: a decrease in the volume of the load with an increase in its intensity.

What causes such an atypical structure of training for our athlete? Apparently, because the preparation period for the last competition was quite long (about two months). After three competitions, the athlete managed to recover quickly and to further increase fitness, it was decided to significantly increase the volume of the load and expand the composition of training tools, mainly through general physical training in the form of games, light running and other exercises for the purpose of active rest and maintaining the achieved level of fitness. Since general physical fitness exercises were carried out with low intensity, this also resulted in a decrease in the average intensity of the load. However, the intensity of performing the main special exercises (STTM, competitive exercises, apparatus exercises) remained high, which made it possible to increase the level of technical and tactical skill and reach the peak of sports form by the time of participation in the main competitions.

You should also pay attention to the unusually long transition period (July - August). This is explained by the fact that the athlete was solving two important problems at that time: recovering from intense competitions and defending his diploma at a university. It is known that intense mental work combined with fairly high physical activity significantly slows down the recovery process and often leads to overwork. Therefore, the training load during this period was significantly reduced, this period was in the nature of active rest, and its duration was increased, which allowed the athlete to fully recover and successfully graduate from college.

As for a more detailed description of the structure of training at different stages of preparation and in microcycles, we did this earlier.

Thus, building a year-long training for highly qualified boxers in the form of double cycles is quite effective and can be recommended for practical use. It should be taken into account, however, that with a large number of important competitions, the number of training cycles can be increased to a value typical for boxers of the highest class.

Sports work planning is the basis of the entire training process management system. Currently, planning the training process looks primarily like creating a system of plans designed for various periods in which a set of interrelated goals must be realized. A training plan is a scientifically based work based on the initial level of the planning object. The main task of planning the training of boxers to achieve high sports results is to scientifically ground athletes in a state of sports form. When determining the main parameters of training loads, it is necessary to take into account the specifics of boxing, the best experience of the theory and practice of this sport, data from scientific research in the field of physical education and sports, the condition of the athletes and their sports qualifications. All training load parameters are divided into the following main groups:

a) parameters of quantities (volume to intensity);

b) parameters of specialization (specific and non-specific);

c) directional parameters (aerobic, mixed, anaerobic-glycolytic, anaerobic-alactate and anabolic loads);

d) parameters of coordination complexity.

The listed parameters of the training load allow us to fairly fully assess the quantitative and qualitative measures of the impact of each physical exercise on the athlete’s body. The whole complexity of this operation lies only in choosing the optimal parameters of training loads for a specific contingent of students. Moreover, the main attention should be paid to the parameters of the magnitude of the loads, since the wrong choice of volume and intensity of impacts can lead to very unfavorable consequences (the phenomena of overexertion and overtraining). This is due to the fact that physical activity, being an environmental factor, has certain effects on the athlete’s body, which manifest themselves primarily in changes in homeostasis. However, the acceptable range of changes is very small. Therefore, in the process of fulfilling the planned load parameters, it is necessary to pay the closest attention to biological, medical and medical monitoring of the condition of those involved. The most important planning operation is the distribution of training loads over time.
The overall success of all sports training work depends on the correct implementation of this operation. The degree of detail and specification in the distribution of training loads depends on the duration of the stage for which the plan is drawn up. The shorter the stage, the more responsible you need to approach this process. In this case, great attention should be paid to the distribution of training loads according to the following indicators:

a) by specialization, i.e. by the ratio of specific and non-specific training means;

b) by direction, i.e. by distribution in a certain sequence of aerobic, mixed, anaerobic and anabolic loads;

c) in size and coordination complexity, i.e. in a certain alternation of loads and rest, complexly coordinated and relatively simple exercises.

The optimal distribution of loads, which will allow you to achieve the best results, largely depends on how much the general and specific patterns of sports training will be taken into account. Depending on the duration of the periods and stages for which plans are drawn up, there are long-term (long-term), current (annual, for pre-competition preparation), and operational (per lesson, day, microcycle).

Forward planning. In sports training, the main planning document is a long-term (group or individual) plan for training boxers for a number of years (usually 4–8 years). A long-term training plan covers the entire sports biography of a boxer. When compiling it, both the structure (number of cycles, stages, their age limits, duration) and the main focus of classes at individual stages are outlined.

In our deep conviction, the following stages can be distinguished in the long-term training of boxers:

Pre-training stage (first stage) lasting one year. The main tasks of this stage are the selection and formation of a sustainable interest in boxing among those involved.

The second stage of long-term training - the stage of special training - covers two years and is dedicated to ensuring versatile physical fitness and the mastery of a wide range of boxing techniques and tactics by those involved.

The third stage is sports improvement. The main task of this stage is the search and formation of an individual style of combat based on the versatile general and special preparedness and individual characteristics of the trainees. This entire stage spans four years. However, the first two years differ significantly from the subsequent ones not only in the modes of work, the age of those involved, but also in the focus. An essential feature of the third stage is that a large share in the training of boxers is given to classes in the conditions of training camps, and the structure of the annual cycle is entirely subject to the competition calendar, which, as a rule, is not stable.

The fourth stage is sportsmanship. This stage occurs around the age of 20 years. Its main task is to demonstrate the highest sports results and possibly maintain them for a long time.

Operational planning. We should distinguish three types of operational training plans for boxers: plans for one lesson; plan for one training day; plan for the microcycle of preparation. In accordance with the main focus of training sessions in boxing practice, it is customary to distinguish between classes in general physical training, special physical training, improvement of technical and tactical skills, and combat practice. Each of these activities has its own characteristics. General physical fitness classes occupy a large place in the general training system of a boxer, especially at the general preparatory stage. They are aimed at increasing the overall fitness of athletes and developing basic physical qualities. Classes are based on the widespread use of general developmental exercises from different sports. A separate lesson can be completely devoted to one sports game - athletics cross-country, or it can consist of different exercises. In the interests of specializing the general physical training of boxers, general developmental exercises should be selected taking into account the specifics of boxing. The heart rate of boxers during general physical training exercises varies widely (from 130 to 190 beats/min.). This is due to the variety of training tools and methods used. Thus, running at a uniform pace with low intensity occurs in a pulse mode of 140–160 beats/min, while cross-country running using the competitive method can cause a heart rate of over 190 beats/min.

We should pay special attention to regulating the load in sports games, since they vary widely and depend on factors that are difficult to take into account in training.

We think that special physical training classes are aimed at developing special motor qualities and skills needed specifically in boxing. They widely use various simulation exercises, as well as work “on the paws” and other boxing equipment. Various exercises with weights are included, aimed at developing special physical qualities and preserving the basic structure of boxing motor actions.

The intensity of such activities varies significantly depending on the uniqueness of the means and methods used in the corresponding activity. The lowest heart rate was observed when performing special preparatory exercises without weights, as well as with weights, but with low intensity. A significant increase in heart rate (up to 180 beats/min) is caused by circuit training to develop the speed-strength capabilities of athletes.

Exercises on the wall and bags, aimed at improving technical techniques, take place at a significantly lower pulse rate (160–170 beats/min.) than during interval work on developing special endurance (190 beats/min.). Of all the exercises on apparatus, the least intense exercises are exercises on suspended and pneumatic “pears”.

Classes to improve technical and tactical skills are aimed at developing and improving purely special skills and tactical actions. The main means in these classes are exercises with a partner wearing gloves to study technical and tactical techniques, as well as simulated battles. Conditional fights are carried out at a high pace and are close to the natural conditions of a boxing match. The intensity of the load in these classes is higher than in previous ones, and its variability is less. Exercises with a partner take place at a fairly high heart rate, which usually increases towards the end of the session. In conditioned battles, the pulse reaches a frequency of 175–190 beats/min.

Heart rate in exercises with a partner depends on the distance at which the exercises are performed. Long-distance exercises are usually performed at a lower heart rate than mid- and short-distance exercises.

Combat practice classes are aimed at preparing a boxer for upcoming competitive loads, as well as strengthening skills in technique and tactics in conditions close to competitive ones.

The main exercises here are freestyle fighting and sparring. In addition to them, other special exercises can be used, but all of them should help increase the effectiveness of this training session. So, after warming up, it is advisable to spend several rounds in a mock fight with a partner, which will help you better tune in to the upcoming sparring and speed up the process of getting used to it. After a free fight or sparring, you can spend 2-3 rounds on boxing equipment. The work must be intense and promote special endurance.

A microcycle consists of several training days, which constitute a relatively independent repeating fragment of the educational and training process. It is characterized by a certain sequence of training sessions and periodic changes in the volume and intensity of loads. Weekly microcycles of training are most widespread in boxing.

Features of constructing microcycles depend on the tasks that need to be solved at a certain stage of preparation. Changes in microcycles at different stages are associated with the content of training in each cycle and the dynamics of loads.

Features of the construction of a microcycle are largely based on the laws of the relationship between load and rest. The impact of physical activity on individual functions, as well as the characteristics of recovery processes, are determined by the nature, intensity and duration of the exercises, the quality of repetition and the duration of rest pauses between repetitions, the number of muscles involved in the work, and the mode of their activity.

In each microcycle, it is advisable to allocate separate sessions and even days with a primary focus on solving any main training task. This promotes optimal concentration of training funds and helps to achieve a more targeted solution to a given task. In some cases, to increase the effect of training, it is advisable to repeat classes with the same focus for several days in a row, especially when studying and improving technique and developing speed. The load should not be too high.

Current planning. Current boxer training planning documents include pre-competition and training year plans.

The one-year training period begins after active rest (transition period), which lasts at least one month. This is followed by a preparatory period that takes at least two months. It consists of general preparatory and special preparatory stages. After this period ends, the boxer reaches “primary” athletic form and participates in the first competition after rest and the past preparatory period. This begins the competitive period, which lasts approximately nine months. During this period, participation in competitions alternates with active rest and preparation for the next competition. The time interval between competitions includes micro-stages: transitional (active rest) and preparatory. The duration of the active rest stage depends on the difficulty and intensity of the competition, and the duration of the preparatory stage and its parts depends on the scale and difficulty of the upcoming competition. The optimal time for pre-competitive preparation for a major tournament is about two months. Thus, the competitive period in boxing takes 9 months and acquires a complex structure, determined by the number and rank of competitions. The duration of individual intra-period cycles is determined by the timing of the acquisition and maintenance of sports form. Such a multi-cycle periodization of the annual cycle in boxing is generally accepted.

The main task of the preparatory period is comprehensive and well-organized preparation for successful performance in upcoming competitions. During training sessions, new methodological techniques and means of general and special physical training are practiced and improved, new techniques are learned and previously acquired technical and tactical actions are improved. For more precise planning of educational, training and educational work, it is advisable to divide the preparatory period into two stages (mesocycle) : general preparatory and special preparatory.

The main attention at the general preparatory stage (mesocycle) should be paid to versatile general physical training, to which 40–50% of training time is allocated, technical (30–40%) and tactical (20–25%) training. Simultaneously with the development of basic physical qualities (speed, strength, endurance, agility and flexibility), the technique of fighting techniques and tactical actions is improved, strong-willed qualities are developed, and considerable attention is paid to the mental preparation of boxers. The main means at this stage (mesocycle): general developmental exercises, exercises on gymnastic apparatus and with objects, acrobatics, exercises with weights, cross-country runs, track running, jumping, various sports and outdoor games, exercises with a partner in mastering technical and tactical skills in conditional battles. Theoretical training is aimed at acquiring and deepening knowledge that forms the basis of sports activity. Forms of training at this stage are specialized and complex classes in physical, special and technical training, in which the total volume of training loads and, to a lesser extent, their intensity gradually increases. The duration of this stage, depending on the physical condition of the trainees, is 30–40 days. The most important task of the special preparatory stage (mesocycle) is to increase the level of training, the immediate development of sports form, the development of special qualities and skills specific to a boxer, and leading athletes to specialized competitive work. Physical training takes up 25–30% of the total time and mainly contributes to the further development of physical qualities. The proportion of special physical training is increasing. Technical training - improving technical skills in a more complex environment - takes up 35-45% of the total time; Tactical training - improving tactical skills in simulated battles and working with partners of different combat characteristics and styles - takes approximately 35-40% of the total time. The main means at this stage (mesocycle): general developmental exercises, special physical training exercises for further improvement of physical qualities, special exercises in technique and tactics (conditional and freestyle fights).

In mental preparation, the main attention is paid to developing the ability to endure training loads, to use individual training means, which require the mobilization and tension of all the boxer’s forces.

Theoretical training is devoted to the study of materials on general training issues. Highly qualified athletes should speak at theoretical classes with reports on various aspects of the technical and tactical training of boxers.

The main forms of training at the second stage (microcycle) are special and complex classes in physical, technical, tactical training using individual and group work methods. The share of competitive and interval methods of work is increasing. The total volume of the training load stabilizes and the intensity of exercise continues to increase.

Methods for developing physical qualities are becoming complex and are primarily aimed at developing speed, speed-strength qualities, coordination of movements and special endurance.

The use of the listed means leads to an increase in the level of general and special preparedness and creates the basis for acquiring a high level of special training in the main (competitive) period.

During the main period, athletes prepare for the most significant and important competitions of the year. As already mentioned, the competitive period in boxing takes 8–9 months. It should highlight the stages of preparation for the most important competitions, which athletes must approach in the best possible condition (peak sports form). In addition, the boxer participates in a number of major competitions, which can be considered as preparatory to more important tournaments. The intervals between competitions of the year and their duration may vary. During the period of preparation for the main competitions, there is a natural fluctuation in the level of fitness depending on the time of the main competition and the tasks of performance in intermediate competitions and the increase in the level of various aspects of fitness associated with these tasks.

Practice shows that the optimal preparation time for the largest international tournaments (European and World Championships, Olympic Games), which are held after important competitions and are essentially qualifying, is about two months after the previous performance and subsequent active (week or ten-day) rest.

This preparation consists of two stages (mesocycles);

1. General preparatory, generally repeating in content the special preparatory stage (mesocycle) of the preparatory period of training, but with greater emphasis on the use of means of general and special physical training: the general preparatory stage (mesocycle) is especially effective when it is carried out in mid-mountain conditions.

2. Special preparatory stage (mesocycle). Preparation for the Russian Championship can be carried out according to the same scheme. However, another option is often practiced: after the end of the competition, regional leaders who qualify for participation in the national championship undergo three weeks of training, carried out according to an abbreviated scheme of the special preparatory stage (mesocycle). The same training system is used between other, smaller competitions that fill the main training period.

For each competition, athletes reach a high level of sports form, which after the end of performances it is advisable to artificially reduce for some time. Maintaining a high level of athletic fitness during three weeks of pre-competition preparation would require too much physical and mental energy, while a temporary decrease in athletic fitness provides the prerequisites for achieving a higher level of fitness later.

The need for a gradual rational achievement of a high level of fitness by the end of training requires distributing its tasks and means as follows: the tasks of the first week are to reduce the negative consequences of a competitive tournament and prepare the athlete’s body for maximum loads of a special nature. Volume training and positive emotional general physical training are used for both active recreation and functional improvement. To develop special performance, specialized work on apparatus and multi-round work in pairs is carried out separately in speed and speed-strength modes. A variety of technical and tactical tasks are given at an average pace for the development and improvement of the sensorimotor, perceptual and intellectual spheres (exercises on “boxing cunning”, etc.). The goal of the second week is to increase the level of physical and mental performance of the boxer. For this purpose, maximum loads of a special nature are used in combat and sparring conditions, which alternate with active rest. General physical training is carried out with high intensity. Exercises to improve “explosive” and tempo motor skills, reaction speed, thinking, and endurance should be highly intense and used taking into account the individual characteristics of boxers. Special physical training is carried out in speed and speed-strength modes. The tasks of the third week are to restore and increase the special performance of boxers. To do this, active rest is alternated with exercises to develop speed and agility, improve special individual technical and tactical actions; this week the final weight regulation takes place, requiring great effort and caution. During the training process, a high level of development of all aspects of performance is achieved. Experimental studies have confirmed the opinion that during the competitive period, recovery microcycles after the end of tournaments are an integral part of the preparation process.

In this regard, preparation for the next competition, in contrast to the generally accepted point of view about a gradual transition to heavy loads, should begin after a week of active rest. A variant of preparation for competitions is proposed, according to which in the first week after the competition the load is planned based on daily morning warm-ups and three to four game training sessions.

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