Development of special strength endurance!
Sometimes boxers, demonstrating good technique and speed, outplay their opponents in the first rounds, but they cannot withstand the intense power struggle and completely lose the subsequent rounds and with them the whole fight. These are the facts.
Strength endurance is, in essence, the body’s ability to resist fatigue during prolonged strength work. It is characterized by high efficiency and a particularly well-developed resistance to local fatigue.
How, where, and when to develop special strength endurance in boxing?
First of all, in free fights, on a bag, a stuffed bag, a wall cushion, in various exercises with a medicine ball, wrestling in a standing position, resistance exercises in pairs, with weights, with a barbell, work on “paws”, on wall blocks, striking hammer on the tire.
The main condition in strength endurance training is the maximum volume of loads with a higher resistance than in competition conditions.
Special exercises, performed in complicated conditions with various weights, or, as they are also called, “brakes”, have become widespread. Here, the athlete is simply forced to significantly increase the applied efforts, at the same time, without departing from the conditions of the combat exercise.
This also entails a positive psychological effect: leaving after the heavier training conditions for the competition, the athlete sets himself up for a higher result.
Analysis of the means of developing strength endurance over long distances shows that cross-country running, swimming, rowing (i.e. everything that is usually used to develop strength endurance) are NOT suitable for increasing special strength endurance in boxing!
The reason is low compared to the combat load.
Interval running, in which jerks of 20-50 meters alternate with accelerations and pauses in the form of light running or walking, is closer to the conditions of a boxing match.
On the other hand, you can be tough on the run, but not in the ring!
Apparently, running, like other physical exercises, simply does not have a big effect on the boxer’s nervous system, while even a not very intense fight in the ring imposes a great load on it.
Does it mean that freestyle fighting is the best way to develop special strength endurance?
Perhaps, if fights are carried out in difficult conditions with strong blows at least three times a week, 3-4 rounds in one lesson, which, as you know, is not practiced in the interests of the health of athletes.
So how, by what means, can you simulate a load that meets the requirements of a fight in the ring?
We tried to develop special strength endurance on the bag.
Boxers were given the task throughout the round to deliver a series of 5-7 very strong punches with pauses of 5-6 seconds.
The boxer should try to tune in to a fight with a real opponent and, during the 5-second pause between the series of punches, perform movements, defending against imaginary punches.
This is what gives the most tangible effect in the development of special endurance!
The work should be continued until the boxer gets tired.
As soon as his movements become technically incorrect, take a 1-2 minute break, and then continue the exercise.
The loads when working on apparatus are increased gradually, based on the individual characteristics of the athlete: age, level of preparedness, etc.
The time of work on the apparatus and the time of rest in these experiments were regulated on the basis of the pulsometer data. Regular exercises on the apparatus began only after the pulse was restored to 100-120 beats per minute.
As a rule, classes for the development of special strength endurance are held no more than 3 times a week. It is not recommended to conduct classes more densely – nevertheless, they make very high demands not only on the athlete’s body but also on his nervous system.
Auxiliary means for the development of special strength endurance are usually medicine ball work, hammer blows on a tire, push-ups from the floor, jumping with weights, pull-ups on the bar, etc.
Usually, all of these exercises use a circular training method.
After the general developmental warm-up, the boxers take their place at the “stations” arranged in advance in a circle. At the signal of the coach, athletes begin to perform exercises at a given pace.
Rest is the transition from one shell to another.
The coach only gives commands to the beginning of work and to its end. This continues for 30-40 minutes. No explanations during work, no pauses – everything is explained before the start of classes.
Circuit strength endurance training is based on the maximum number of repetitions. It is possible to increase a load of trainees by decreasing the lap time or increasing the number of repetitions of each exercise.
As already noted, classes for the development of strength endurance have a very large load on the body and the nervous system of an athlete.
Therefore, each next lesson should be carried out only if the athlete is fully recuperating after the previous one so that Acute doses of fatigue did not stack on top of one another.
Let’s summarize some of the results:
– develop special strength endurance only after mastering the basics of boxing technique;
– a lesson on the development of special strength endurance should be carried out only after a lesson on the development of speed and dexterity;
– it is necessary to observe the principle of a gradual increase in loads, to conduct classes only during the period of direct preparation for the competition.