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May 2011 · #71
BOXING FITNESS NEWSLETTER
BALAZS BOXING
Andy and Jamie review an old-style training method, Fartlek Training. For more Fitness and boxing tips, check out Andy & Jamie's book, 'Knockout Fitness'.
Balazs Boxing - Knock Yourself Out
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Balazs Boxing

Andy & Jamie's Fitness Tip:
Fartlek Training


Fartlek Training is one of the best training methods to prepare yourself for the varying pace and unpredictability of a boxing match. The Swedish word Fartlek means "speedplay" and it is a continuous conditioning training technique in which intensity and speed varies over a 45 minute session. Intervals can range from 30 seconds up to 5 minutes and both the aerobic and anaerobic cardio systems are challenged. Fartlek training is generally unstructured and allows you to customize your workout to how you feel. It may also though, be structured with set times or distances. A stop watch or landmarks can be used for the starting point of increased speed and then for the return back to your normal pace. Fartlek training is often used as a training technique by distance runners allowing for short bursts of higher intensity effort followed by a steady state or normal pace.

To match the stop-start movement patterns in boxing, include these Fartlek Training sessions into your workouts:

Andy and Jamie Dumas
Andy & Jamie Dumas


Sample Workout:

Roadwork:
Warm up: steady jog for 10 minutes

Workout:

  • Jog for 60 seconds
  • Run hard (3/4 pace) for 90 seconds
  • Jog for 45 seconds
  • Sprint for 10 seconds
  • Jog for 30 seconds
  • Run backwards for 30 seconds
  • Walk for 30 seconds
  • Run hard for 60 seconds
  • Repeat above workout (3-4 times)
  • Cool down: jog at a steady pace for 6 minutes

Difficulty Level:
intermediate to advanced

Sample Workout:

Jump-Rope:
Warm up: shadow boxing 3-5 minutes

Workout:

  • Jump rope moderate pace- 4 - minutes
  • Jump rope - faster pace for 60 seconds
  • Boxer's skip - 45 seconds
  • Sprint - high knees 10 seconds
  • Boxer's skip - 30 seconds
  • Sprint - high knees 10 seconds
  • Boxer's skip - 20 seconds
  • Sprint - high knees 10 seconds
  • Repeat above workout (3-4) times
  • Cool down: shadow boxing- 3 minutes

Difficulty Level:
intermediate to advanced

Reminder:

Basic Two Foot Jump

Stand on the floor with the rope behind the feet and both feet side by side. Relax the head and shoulders and keep the head straight forward. Keep the arms by the side of the body, hands holding onto the rope comfortably. Push off the floor with the feet, jumping into the air while the rotating the rope upward behind the back, over the head, in front of the body, and under the feet. Remember the arms stay by the side of the body and rotate the rope with the wrists. The handles of the ropes stay the same distance away from the floor. The feet come only an inch to 1 inch off the floor. (Avoid jumping too high or kicking the feet back.) Land on the balls of the feet, rolling through them

(continued)


Always consult your physician before starting any physical exercise program. Balazs Inc, Andy Dumas and Jamie Dumas assume no responsibility for the improper use of information contained within.
www.balazsboxing.com | 888-466-6765
 
Balazs Boxing
Product Section

Retractable H2S Wall Mount
Balazs Retractable H2S Wall Mount
The H2S Retractable Heavy Bag Wall Mount is an excellent space saver. Ideal for multipurpose rooms. When not in use, rotate the bag to the stored position against the wall as shown in the inset above. Attaches to any standard wall. Holes align for 16 inch on-center studs. Maximum recommended bag weight: 125 pounds

Dimensions:
19"W x 46.5"D x 16.5"H

Weight:
53 pounds


Includes hardware for mounting to wood stud walls.

(Fartlek continued)

and keep the knees slightly bent in order to absorb part of the impact. Repeat, varying the speed to change intensity levels.
Boxer's Skip
Start with the basic two foot-skip jump and shift your weight from one foot to the other. Keep the knees slightly bent, and push off from one

Ensure that you land softly, a slight bend at the knee. Keep the body upright, arms and hands in the proper position. Focus on the push-off phase of one foot, then the other, lifting the knees as high as possible. By practicing this jump, you will help improve the muscle power in each ankle and leg. Add direction into the jump traveling forward for eight jumps and backward for eight jumps.
Fartlek Training
 foot at a time. The feet stay close to the floor as in the basic two-foot jump. Relax the shoulders and neck. Obtain a rhythm from side to side, varying the footwork slightly. Example: right foot, left foot, two rights: then left foot, right foot, two lefts.
High Knees
Start with the boxer's skip and lift the knees higher in front. 
Conclusion:
Fartlek training includes speed, agility and endurance training all in one workout.
The Result: More muscle fibers are recruited: fast-twitch for the speed workout and slow twitch fibers that are trained for the endurance workouts, resulting in stronger and fitter muscles overall.
Knock Yourself Out ®
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