Heavy Hitter Boxing Training
Heavy hitter boxing is about a professionally designed boxing training program devised to enhance the performance power of top boxers. A common misconception is engaging in specific exercises to build power however, it is not true. Some exercise will only give out the desired results of building power when they are programmed accordingly. In simple terms, as time progresses, the exercises and intensity levels will definitely change; scientifically, this is a fact and when it is incorporated to the daily exercise routine, it will be beneficial for the boxer.
Concerning the short specific exercises included in the program, you will discover that most exercises are closely patterned after the sport of boxing. It is unfortunate that most coaches that are not familiar with fight science will have you engage in conventional exercises like doing dumbbell punches thinking that the exercise is fight-specific. In reality, it is important to note that dumbbell punches should be avoided at all costs since the exercise will impair the structural stability of the shoulder girdle.
Engaging in compound exercises is another effective plan the heavy hitter boxing training. Most athletes will opt for lunges, squats and probably deadlifts to improve strength on parts of their lower body; it is not a wrong choice of exercise but some other variations of the same exercises are helpful for combat sports. For example, Phil Daru incorporates Zercher squats among many other techniques for that are useful for fighters.
All the exercises in the training program cover all your conditioning requirements. The body normally works with the support of three energy systems in which each performs differently from the others; they are completely unique. The anaerobic systems enable the fighter to punch hard or sprint while the other aerobic energy system gives you the ability to perform for longer distances. All the energy systems are intertwined and important for combat sports; you need to pay attention to each system and condition all of them perfectly.
It is a normal tendency for every individual to have some strengths as well as weaknesses. Typically, it is natural to lean towards the strengths and stay back from weaknesses. Human bodies are wired to behave this way without the knowledge of a person and some times, the root cause of the formation of the worst and most incapacitating injuries is through compensation. The advantage of the heavy hitter boxing training program is the process, which Phil uses to assess every athlete; the process is outstanding and it will keep your body fired on all cylinders.
The 8 to 6 weeks out is aimed at the athletes who are serious about elevating the punching power. The program includes speed strength, strength with high volume weights, A-lactic conditioning and aerobic power. The first stage is the strength with high volume weights; with the power equation Power = force x velocity, this part of the camp places the primary focus on building force by increasing the overall muscle mass. After dealing with force, velocity is improved by speed-strength; this section of the program is arranged to create a very particular form of strength, which moves with speed like a punch. They achieve this outcome by lifting the lighter weights with high velocity. Other exercises for this section will include exercises, which increase the strength-speed in certain regions, which are the most vital in boxing like the hips, hamstrings, back muscles, and the glutes among many others.
Focus on the aerobic power is also part of the 8 to 6 weeks out training program. Any activity that will require more than three minutes is always aerobic. 3 minutes are enough in every boxing round, but the activity qualifies as an aerobic activity because of the 8 to 15 rounds. Nevertheless, there are occasional bursts of energy needed to give out punches. With ‘aerobic power’ you will be able to improve your capability to perform all the burst of energy with the heart rate maintained at a steady pace.
The last step is A-lactic conditioning that enables you to carry out extreme bouts of exercise with minimal fatigue. During fights, there are times when the game becomes intense. In such moments, it is recommendable that the heart rate should fluctuate in the minimal possible way for the fighter to feel invigorated and ready to win.
The 5 to 1 week out is the second training program. The initial step, Post Activation Potentiation has the main objective of increasing punching powers of the fighter 1 to 5 weeks out of every fight; it is a very special and underutilized kind of training.
Speed strength is quite different from the earlier mentioned strength speed. In this phase, we use prime sources of integrated resistance using chains and bands to force you to exert extra force all through the movements using the most speed attainable.