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Boxing
For the assignment task given out, I have chosen the sport Boxing.
Boxing is a demanding sport and you need to be in top physical condition to achieve your best in it. There have been many famous boxes through the years, such as Muhammed Ali, the greatest boxer of all time.
Custom writing offers papers on performance improve ment
(Muhammed Ali throwing the
final punch on Antonio Inoki.)
4 Important Fitness Components
The four most important fitness components in the sport boxing are
Co-ordination
Speed
Agility
Muscular Strength
Co-ordination is used in boxing for performing blows with certain accuracy, using correct feet patterns to improve your blows.
Speed is for hitting your opponent fast enough to drain their strength and being able to block in time with your opponents movements as well as timing your punches correctly.
Agility is for moving with precise movements and trying to avoid your opponent's blows.
Muscular Strength is used for developing tension throughout the muscle and meeting up with your opponent's force.
Training Methods
The predominant training methods used in the sport of boxing are-
Continuous
Fartlek
Skill
Circuit
Continuous will improve muscular strength and speed- through weights and running.
Fartlek will improve agility.
Skill will improve Co-ordination.
Circuit will improve muscular strength.
The sport Boxing, is classified as aerobic. This sport is aerobic because your body is working at high levels and pushing hard nearly all the time. In boxing, you have to be in a highly fit physical condition to keep up with the demands the sport gives. An aerobic workout program will meet up with these demands.
Week Training Program
Week 1
Day 1
1) 50 jumps with heavy skip rope. Helps develop stamina and co-ordination
) 100 straight punches with 10-15 kg dumbbells
) 10 km jog with 4 kg weights. when jogging, use weights, throw punches, run backwards and shuffle from side-to-side.
Day
1) 50 minutes using rowing machine
) ) 50 cross uppercuts with 5-10 kg dumbbells
Day
1) 75 (10kg) medicine ball chest passes to partner
) 0 minutes skipping with heavy rope
) 60 minutes of weight training
Day 4
1) 0 minutes of crunches
) 60 minutes of speed bag. Helps develop timing of punches and speed
) 1km jog with 4 kg weights
Day 5 (warm down day)
1) 5km jog with 4 kg weights
) 0 minute weight session
The athlete will then have a day break period to rejuvenate energy and rest up for next weeks training.
Week
Day 1
1) 0 minutes of shadow boxing. Boxing into air
) Duck Walk- crouching down low and walking around in circles. Improves stamina and leg muscles.
) 40 minute session of burpees, squats and jumping jacks.
4) 8km jog with 4 kg weights
Day
1) 10 km swim
) 60 minutes on rowing machine
) 0 minutes skipping
4) 15 minutes speed ball
Day
1) 75 cross uppercuts with 5-10 kg dumbbells
) 50 jumps with heavy skip rope
) 1 km jog with 5 kg weights
Day 4
1) 0 minutes of speed ball
) 0 minutes punching bag
) 100 (1kg) medicine ball passes
Day 5
1) 150 straight punches with 1-15 kg dumbbells
) 15 km jog with 5kg weights
) 1km swim
4) 0 minutes punching bag
Through the use of this training program, the athlete will improve their skills in boxing. Through the different aspects of the training program, different areas of the athletes body will be upgraded to perform highly in boxing. This is an effective program because the body will get a full aerobic workout and it will give the athlete enhanced performance abilities.
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