to this installment of Balazs Boxing's newsletter. In this issue,
Andy and Jamie, offer advice on how running can be added to
improve basic fitness to significantly advance performance in the
boxing ring. They continue the discussion on flexibility and
address specific techniques for stretching. Finally, they address
one reader's concern about reducing body fat and improving
The Balazs Team
#8: Benefits of Roadwork - i.e. Running for Aerobic Conditioning
|A proper running program
will enhance the conditioning that you get from other forms of
boxing training such as sparring, working various bags, target mitts
A boxer's training regimen is one of the most
demanding exercise routines and involves all aspects of physical
fitness. Roadwork conditions the aerobic system, increasing the
ability of the heart and lungs to deliver oxygen to the working
muscles. Roadwork is specific for each individual and you will find
your preferred routes, time of day, speed and tempo.
Effective running technique:
- The head stays upright with the chin in a
- The shoulders are relaxed, down and back.
- Keep your elbows bent at 90 degrees and hold
the hands partially open or in a relaxed fist. Arms swing
straight, forward and back. Minimize your arms crossing the
- The hips tip upwards, with the torso or core
muscles held tight giving support to the lower back.
- The knee should move as horizontally as
possible; avoid excessive up-and-down movement.
- For proper foot plant, let your foot fall
directly below your knee, and then swing it forward.
- Minimize the contact time your foot has with
the ground. Strive for a quick turnover.
Begin a running program starting at an easy pace
for at least 6 to 8 weeks. Train with very little intensity and
increase the distance you run by not more than 5% a week.
As you become more adapted to the distance and
pace of the roadwork, your fitness level will improve. More demands
can then be placed on the body during training in order to develop
an even higher level of fitness.
|Andy and Jamie's Health
and Fitness Tip: Flexibility 2: Stretching Techniques
|Daily stretching promotes the proper
alignment of the muscle tissue, lengthening out muscles that are
tight, inflexible and overused. As the range of motion is increased
at the joint area, performance can be optimized and the risk of
injury is greatly reduced.
A pre-activity stretch or warm-up stretch is aimed
at taking the muscle and joints through a full range of motion
imitating the movements of the activity to follow. This stretch can
be held for 10 to 15 seconds, reducing muscle tightness and warming
up the muscle tissue for activity. The purpose is not to increase
the muscle in total length.
The post-activity stretch is aimed at relaxing the
muscle and lengthening the working muscles to normal length after
the activity. Slow static stretching is effective in reducing the
localized muscle soreness after exercising.
This stretch is held for 30 to 40 seconds, holding
the stretch at a point where tension is felt, relaxing and then
moving a fraction further into the stretch.
Remember that stretching is non-competitive and
should be performed in a relaxed environment. Do not over stretch or
bounce into a stretch. Using force will not increase your
flexibility. It is far better to under stretch than over stretch a
muscle. Try to find the point where you feel the stretch and able to
relax at the same time. Relaxation of the muscle tissue and
performing the stretches on a regular basis are the two most
important factors in improving your flexibility.
|Ask the Trainer:
|"I am a kick boxer and I
will be fighting in hard contact competition this coming July and
November. I need to reduce overall body fat and increase endurance.
I weight lift three times a week and train in kickboxing two times a
week. I watch what I eat. You mention running the treadmill for at
lease thirty minutes. Are there any other excises that a person like
myself going into hard contact competition can do to reduce overall
body fat and increase endurance? And, how often should I do them?"
addition to your coach's training schedule, countless types of
cardio training will increase your endurance in the ring and
consequently reduce overall body fat. Here are some of the best
activities. Roadwork, at least three times per week, at a minimum of
30 minutes increasing to 50 minutes. Skipping for 15 - 20 minutes 3
to 5 times per week. Riding a stationary bike with increasing
interval tension for 30 minutes 3 times per week and/or
incorporating sprint workouts on the heavy bag...3-5 Sprints of 20
to 30 second sessions at the end of your heavy bag workout. All of
these activities will challenge and condition the heart muscle and
reduce body fat.
Send your questions for Andy to info@BalazsBoxing.com
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