Medicine and Health
Introduction
The advanced
exercise programs are essential workouts that are routinely carried out so as
enhance the trainer efficiency and best performing. Boxer is a sport person who partakes in
combat matches (Fink & Sugar, 1997). The match involve two people challenging
for their strength, reflexes endurance, will and speed. Boxers engage in
throwing punches to their contester with an aim of weakening and knocking down
the opponent. In amateur boxing sport winning boxers compete up to the world
cup level. The referee gives out the results when he finds that either one of
the competitor is incapable to punch, or breaking the rules or even resigns by
the act of throwing in the towel, or when winning the game or losing depending
on the rule of the score cards (Pierce, Reinbold, Lyngard, Goldman &
Pastore, 2006). If the boxers score the same points, then the fight is ruled
out as a draw. Boxing has a historical trend which is known from the Greek
Olympic game back in BC 688. (Fink & Sugar, 1997)
Functional
movement screening is a Pre-participation and pre-season athletic screening
measures that are well designed mechanisms of international sport programs. They
seizures the fundamental movements patterns, the knowledge of basic activities.
It is useful in determining the essential areas of movement deficiency, showing
the disadvantages and finally correlating these with the result achieved .FMS
are employed to recognize the likely risk influences that are thought to drive
to injury and illness (Fink & Sugar, 1997). Screening measures are also
employed in preventing injury occurrences. These procedures are sensitized to
the boxers through counselling processes to these individuals with certain
sport functional shortfalls, establishing rehabilitation programs and enhancing
sporting performance. Formerly, screening measures were meant to be sport
specific. They were used in identifying factors that would eliminate
an individual partaking in certain boxing activities and also were used to
pinpoint the specific boxing talent. In contrary there is mistaken belief that
screens by prevent injury. This has been confronted because they give only individual
information that is grounded on standardized exercise endorsements, hence
risking the boxer’s specific needs. (Fink & Sugar, 1997)
The problem is
currently evaluated through shifting screening to a more functional
methodology. The noticeable biochemical deficits in movement patterns are
assumed to limits boxer performance hence causing injuries. The essential
fundamental movements gives the opportunity in establishing a best training
program. The newly designed evaluating movement patterns on screening assessments is the Functional Movement Screen TM (FMSTM
).it is a screen that inconclusively has
pre-season and pre -participation screen that test on seven movements
that disables the athlete to perform in his grounded movement patterns that
involve combination of muscles strength , balance and coordination (Pierce,
Reinbold, Lyngard, Goldman & Pastore, 2006) . Screening is therefore an
instrument measuring the rate and ranking of such movements. FMSTM
it core objective is to assess the body’s kinetic chain system (Baird et al.,
2010). It gives information that determines whether the boxer has challenges
that affect stabilization and mobility. Its use has grater positive impact on
reducing the injury risk towards the boxer and also putting in place the
preventive measure on such injury. (Fink & Sugar, 1997)
.
The establishment of a normative data set with a contracted confidence interval
provides the athlete trainers with a reference standard to compare their
self-data inside a young heath group. More so, further studies can be a source
of reference to the young sport groups towards participating in their boxing
career hence reducing injury rates. While running the FMS, there are key
careful bony structure that need to be considered. The boxer therefore should
be careful on the tibial tuberosity, anterior superior iliac spines, lateral
and medial malleolus, the most distal wrist crease and the joint line of the
knee when training (Frederick, 2012). The two things to be considered when
observing the movement of the screening are the distance and the movements. The
distance need to be an average far away standing so as to allow a more global
focus and clear evident to be tested. The boxer has three attempts to perform
in each test hence the constant moving around for instance the in the Grey
cook’s 7 test.
The most appropriate fitness
test for evaluating a boxer fitness level. Fitness is a very significant
towards the boxers being excellent in fighting (Noonan, 2015). The fitness
level should equip the boxer with best stamina speed, agility, and power.
Boxers need to be careful in keeping their body fit and modifying their
training to maintain their best potential. The relevance boxer’s fitness
techniques include the following;
Body fat- in determining the boxer’s body fats the
skinfold measures are used. The skinfold calipers equipment units in mm is used
in different skin fold site on the body and the average measurement is
determined. The boxers should be cross check the site sampling average
measurement against the standardized interval of units. Table 1.below shows the
interval unit
Boxer
|
Gender
|
excellent
|
good
|
average
|
Below average
|
poor
|
Male
|
40-60
|
61-80
|
81-100
|
101-130
|
130+
|
|
Female
|
50-70
|
71-85
|
86-110
|
111-130
|
130+
|
It is recommended that the boxer should have a
lean body as possible to maximize the muscles for his weight category. (Fink
& Sugar, 1997
The
aerobic fitness. The boxer should have a successive enduring fitness. The beep
test is employed to estimate the aerobic fitness. It involves continuous
running between two lines 20m apart in time so as to record beeps. The initial starting speed is 8.5km/hr. and
after every one minute the speed increases by 0.5km/hr (Baird et al., 2010). Recording the beeps and the test is stopped
when the boxer fails to reach the line at a distance of 2m at repeated ends
after warning of the recorder (Bledsoe, Li & Levy, 2005). The score of
evaluation is determined for the successive 20m run before stopping. More so
factors like running skills, turning method, aerobic capacity, and motor skills
should be put in place (Noonan, 2015). The boxers norm is based on his/her
experience on the beep test. The beep test for standardized score is
highlighted in the following norm table 2.
Female
|
Male
|
|
Excellent
|
>12
|
>13
|
Very Good
|
10-12
|
11-13
|
Good
|
8-10
|
9-11
|
Average
|
6-8
|
7-9
|
Poor
|
4-6
|
5-7
|
Very Poor
|
<4 o:p="">
|
<5 o:p="">
The
importance of boxers having higher aerobic fitness is to reduce the impact if
fatigue when fighting and thus helping them to have concentration and
maintaining the skills when under pressure.
(Frederick, 2012).
Agility
and balance- Boxers are subjected to agility jump test. Also quadrant jump test
and quick feet tests are important. The 45 sec agility hurdle jump is carried
out with recorded times of jumps. The score is determined by the number of
total jumps. The balance and the agility jump test have significance on the boxer’s
quickness when fighting and regulating their movement around the ring.
Flexibility
- The shoulder flexibility test and the sit and the reach test are very
important for the boxers especially for the lower back and hamstring.it is
aimed to prevent injury to the shoulders especially when punching (Pierce,
Reinbold, Lyngard, Goldman & Pastore, 2006). A tape measure is used to
determine the best rating score for both shoulders. It is rated fair when the
in between fingers distance is less than 5cm and poor when it is more than 5cm
along the shoulders blade. Therefore the flexibility test should be specific to
the actions of boxing.it should include the trunk and the shoulder region.
(Frederick, 2012).
Speed
fitness – Boxers quick punching speed should be determined. The striking speed
can be measured directly though the peak punch on the 100 pound heavy punching
bag against recorded time. This will enable to measure the sustained striking
power. Boxers need to have speed around the ring and when fighting the
opponents for them to win. . (Frederick, 2012).
Boxers
punching power is also evaluated. It is a component of the SPARQ rating systems
for the boxer. Boxer maximum punching power on the punching bag is usually
evaluated. Boxer’s average power score is given in units of force/surface area
that is pound per square inch (Murphy & Sheard, 2006). The upper body power
and strength is tested using the upper body arm crank ergometer (Shum, Komura
& Nagano, 2007). The score is evaluated as the peak and the average upper
body power recorded which is divided by the boxer’s body weight resulting in
relative scores. The power and the strength increases the boxer’s chance of
winning the fight. (Grabowski, 2004).
Strength
that a boxer have is another determinant that need to be evaluated. The two
test a boxer undergoes are the hand grip strength test and the maximal strength
tests in their training exercises. Equipment like hand grip dynamometer are
used to measure the maximum isometric power of the fore arm muscles and the
hand. A boxer’s score is cross checked against the tabulated rated score. Table
3
Male
|
Female
|
|||
Rating
|
lbs
|
kg
|
lbs
|
kg
|
Excellent
|
>141
|
>64
|
>84
|
>38
|
Very good
|
123-141
|
56-64
|
75-84
|
34-38
|
Above average
|
114-122
|
52-55
|
66-74
|
30-33
|
Average
|
105-133
|
48-51
|
57-65
|
26-29
|
Below average
|
96-104
|
44-47
|
49-56
|
23-25
|
Poor
|
88-95
|
40-43
|
44-48
|
20-22
|
Very poor
|
<88 o:p="">
| |||
<40 o:p="">
<44 o:p="">
<20 o:p="">
It is useful in
determining the strength levels so as to observe the changes encountered during
boxing training programs.
Another
fitness evaluation is the strength endurance .The abdominal strength are
measured by sit up tests while the upper body strength is evaluated and
measured the push up test. Following the right procedure, a boxer tests the
abdominal endurance strength and the score is determined as a count of a
complete sit up to in the time set up to level of fatigue (Murphy & Sheard,
2006). The strength endurance help in assessing the abilities a boxer has in
performing the repeated strength movements. It also have greater importance on
the back and abdominal stability. Push up score relies on the number of the
complete push up a boxer undertakes. (Grabowski, 2004).
The
reaction time -The boxers usually undergo a light board tests to evaluate the
reaction time, hand-eye speed, and coordination. The equipment used in this
activity are the BOSUTM ball and the instrumented light board. The boxer score is the number of lights that
are pressed during the test out of the possible 90. Reaction time fitness have
significant for the evasion skills of a boxer. (Hickey, 2006).
Movement assessment
There
are a lot of movement that boxer needs to be aware of and helps him acquire
excellent performance during fighting (Cantu, 2006). Boxing movement can be
described as the leg and the upper body and the feet being static. The
importance of these basic movement is help the boxer have the defensive tactics
to the incoming punches (Armstrong, 1996). A boxer can roll or duck or slip in
a proactive defensing setting or block or parry if he is not reactive. Boxing
movement also acts as a deceitful tactics to the opponent and more so
generating leverage for their punches especially hook shots. Punching is a
basic trained movement that should be evaluated on the basic rules and types
(Shum, Komura & Nagano, 2007). A boxer should be able to understand both
the displacing and stationary movements. Displacing movement should be used
when a boxer wants to move around the ring in a relaxed way especially the
upper body, while the stationary should be used when he wants to generate power
or direct power at different positions (Frederick, 2012). While punching it
should always be in static movement because it does not waste much energy as in
displacement movement hence becoming exhausted easily. Boxers should not engage
themselves in jumping moves so as to conserve striking energy and allow feet to
be in a more stable position to counter attack. The rotation movement should be
adopted to enhance concentration and able to create power (Cordes, 1991). A
boxer should be able to control his body movements and develop skills to
measure his reach distances in the ring. The core, back and legs body muscle
should be power enduring and flexible and quick, and have accurate coordination
(Murphy & Sheard, 2006). Movement should be effective and should be
confused with displacement. Boxers should concentrate on the techniques that
seem easy to them so as to have ease in movement. They should be able to punch
accurately and powerful and skills in jab, cross, hook and uppercut punch
types.
Over all goals.
A
boxer should always maintain a whole body agility to enhance excellent
participating and prevent injury through the match and training sessions. He
should have quick moves and able to sustain speed and power while punching
(Baird et al., 2010). The body of a boxer should be as lean as possible so as maintain
a masculine body. They should also have an aerobic fitness so as not getting
fatigue while fighting. (Hickey, 2006).
Program design.
Boxing
training programs must emphasize on the reaction power, muscular stability,
anaerobic and aerobic endurance and the power sustaining. The preparation training should help a boxer
to be physical fit for the match and therefore periodization of boxing somehow
looks different (Shum, Komura & Nagano, 2007). The VO2max and the anaerobic
threshold enhances the boxers to perform best in the ring. The boxing training
programs should be designed in such a way that the aerobic and anaerobic energy
systems are incorporated in them (Armstrong, 1996). The current set programs
are very specific on the training work outs of every sport activity. They have
a complete boxing plans and meal plan and designed on the training cycles. The
programs are structured in a way that boxing work outs are based on the cycles
of 24 weeks (Dunzendorfer, 2013). There cycles known as macrocycle which
involves a predetermined period of 24 weeks. Then the macrocycle are broken up
into eight equal periods known as the mesocyles of three weeks each. The mesocycles
emphasizes on speed conditions and agility skills. The mesocycles are designed
prior to the skills on the other past one. By the end of the macrocycle speed
phases the boxer will have best improving work out and excellent performing
(Frederick, 2012). The mesocycles on the speed progressively gets harder as a
boxer continues practicing. This give the best fit of a boxer body and acts on the
facets affecting the boxer. This can be schedule as;
24
Macro cycle for a boxer
session
|
Type of exercise
|
weeks
|
Type of work out
|
First mesocyle
|
Physical
|
Week one
|
Push up, chin up,
vertical extension
|
coordination
|
Week two
|
One leg balance and
wean in weave out
|
|
Isometric
|
Week three
|
Plank and squats and
chest isometric
|
|
Second mesocycle
|
plyometric
|
Week 4
|
Double leg bound and
side hop
|
isometric
|
Week 5
|
Planks, squats
shoulder and chest isometric
|
|
Coordination
|
Week 6
|
Walking while
punching and one leg balance
|
|
Third mesocycle
|
physical
|
Week 7
|
Throwing the ball and
parallel bar grip
|
plyometric
|
Week 8
|
Squats jumps and side
hop
|
|
isometric
|
Week 9
|
Plank and squats
|
|
Fourth mesocycle
|
coordination
|
Week 10
|
Weave in weave out
and one leg balance
|
Physical
|
Week 11
|
Dips, push-ups and
chin up
|
|
plyometric
|
Week 12
|
Medicine ball twist
and side hop
|
|
Fifth mesocycle
|
isometric
|
Week 13
|
Chest ,planks and
squat (Baird et al., 2010)
|
coordination
|
Week 14
|
One leg balance and
arm swing
|
|
physical
|
Week 15
|
Vertical
extension and throwing the ball or
push up
|
|
Sixth mesocycle
|
plyometric
|
Week 16
|
Double leg bound and squats
jump
|
isometric
|
Week 17
|
Plank, shoulder and
chest
|
|
coordination
|
Week 18
|
One leg balance and weave in weave out
|
|
Seventh mesocycle
|
physical
|
Week 19
|
Throwing the ball ,
dips and chin up (Shum, Komura & Nagano, 2007)
|
plyometric
|
Week 20
|
Side hops and squat jumps
|
|
Isometric
|
Week 21
|
Plank and squat
|
|
Eighth mesocycle
|
Coordination
|
Week 22
|
Arm swing and weave
in weave out
|
physical
|
Week 23
|
Push up and chin up
|
|
plyometric
|
Week 24
|
Plank and squat jump
|
Monitoring and evaluation
The
sessions should be evaluated based on each mesocycle activities. This should
emphasize on the abilities and techniques acquired after the macrocyle period
(Armstrong, 1996). In the macrocycle, the four exercises are repeated six times
hence the boxer trainer is able to determine the improvement and effectiveness
of every work out under every exercise for the whole 24 weeks macrocycle. For
the physical work out the couch should evaluate the speed, strength and
endurance (Armstrong, 1996). The couch should also observe the tactics a boxer
has especially when heavy bag punching, watch the distance and the accuracy and
head movements. (Mason, 2011)
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