Boxer’s Name___________________________________
In association with….
Contents
1. Club Goals & Useful Websites
2. Skills Matrix – Technical
3. Skills Matrix – Technical Cont & Useful Links to practice tech skills
4. Skills Matrix – Tactical & Useful links to practice tact skills
5. Skills Matrix – Physicality & Useful links to practice physical skills
6. Skills Matrix – Nutrition & Mental & Useful Links to both skills
7. General Rules
8. Boxer’s Kit Bag
9. Sparring
10. Where am I now Technically?
11. Where am I now Tactically?
12.Where am I now Physically?
13. Where am I now Mentally?
14. My Strengths
15. Mental Skills
16.Daily Programme
17.Daily Programme – How to and why?
18. Daily Programme – How to and why?
19. Flexibility and Power
20. Flexibility and Power
21. Dietary Plan
22. After weigh in
23. Swap ya food – Breakfast and Lunch
24. Swap ya food – Dinner, Snacks, Notes
25. Notes on variation of food choices
26.Notes on variation of food choices
27.Notes on variation of food choices
28. Fat Burning
29.Weight Management Graphs
30. Hard Training
31.Building Muscles (Hypertrophy)
32. Training Log
33. “A few Ideas”
34. My Competition Results
35.Know your sport – useful links to boxers past and present
Makes Notes when you see me
Useful Websites and Links
Club Website http://brightonuniboxingclub.co.uk/
Club Facebook Page
https://www.facebook.com/groups/brighton.university.boxing.club/
Club Twitter Page https://twitter.com/BrightonBoxing
Cockcroft Club Facebook Page
https://www.facebook.com/groups/404741529609843/
Southern Counties Facebook Page
https://www.facebook.com/groups/505882532782774/
England Boxing Website http://www.abae.co.uk/aba/
AASE Boxing Facebook Page
https://www.facebook.com/aaseboxing.citycollegebrighton
Amateur International Boxing Association (AIBA) http://www.aiba.org/
GB Boxing Website http://www.gbboxing.org.uk/
Adam’s Work YouTube Account = BandHBoxingAcademy
Sport Brighton http://about.brighton.ac.uk/sportbrighton/
World Anti Doping Organization (WADA) http://www.wada-ama.org/
Skills Matrix - Technical
Have I been coached these skills yet? Remember this is only to check you are aware of the
basics of how to perform these skills. You have to practice them in the club and in your own
time to develop them further.
Balance and Movement
Date when
coached
Notes
Date
When
Coached
Notes
Date
When
Coached
Notes
Date
When
Coached
Notes
Date
When
Coached
Notes
Stance
Guard
Shock Absorbing knees
Linear Movement
Lateral Movement
Circling
Pivoting
Side Step
Push Away
Range
Short Range
Mid Range
Long Range
Edge of Range (Doing Range)
Out of Range (Thinking Range)
Straight Shots
Jab to Head
Jab to Body
Backhand to Head
Backhand to Body
Screw Shot
Hand Defences (Inside & Outside)
Single Hand Block
Parry
Salute
Wedge – Body & Head
Elbow Block – Body
Close up
Bent Arm Shots - Hooks
Lead Hook Head
Lead Hook Body
Back Hand Hook Head
Over Hand Shot
Check Hook
Bent Arm Shots - Uppercuts
Lead Uppercut Head
Back Hand Uppercut Head
Back/Lead Hand Uppercut Head
(BOLO)
Trunk Defences
Date
When
Coached
Notes
Date
When
Coached
Notes
Slipping
Rolling
Sway Back
Useful Links to practice these skills
Combinations & Punch Repertoire
http://www.abae.co.uk/southern/assets/File/Combinations%20&%20punch%20repertoire%
20PAPs.doc
Feinting http://www.abae.co.uk/southern/assets/File/Feinting%20PAPs.doc
Footwork http://www.abae.co.uk/southern/assets/File/Footwork%20PAPs.doc
Guard http://www.abae.co.uk/southern/assets/File/Guard%20PAPs.doc
Rotation
http://www.abae.co.uk/southern/assets/File/Hip,%20foot%20&%20shoulder%20Rotation%
20PAPs.doc
Non Punching Hand
http://www.abae.co.uk/southern/assets/File/Non%20punching%20hand%20PAPs.doc
Range http://www.abae.co.uk/southern/assets/File/Range%20PAPs.doc
Slipping Punches
http://www.abae.co.uk/southern/assets/File/slipping%20punches%20PAPs.doc
Straight Shots http://www.abae.co.uk/southern/assets/File/straight%20shots%20PAP's.doc
Wrist Pronation
http://www.abae.co.uk/southern/assets/File/Wrist%20Pronation%20PAPs.doc
Tactics
Date
When
Coached
Notes
Leading Off
Feinting/Drawing (Many to cover)
Phases of Attack
Side Step Attacks
Switch of Attack
Countering ethos
Cutting Off Ring
Setting Traps
Holding Centre Ring
Boxing Southpaws
Boxing Come Foreword Boxers
Boxing Counter Punchers
Boxing Backfoot Boxers
Hattons
Triangles
Combination Punches - Various
Useful Links to practice these skills
Body Punching
http://www.abae.co.uk/southern/assets/File/Body%20Punches%20%20PAPs.doc
Change of
Directionhttp://www.abae.co.uk/southern/assets/File/Change%20of%20direction%20PAPs.
doc
Counter Punching
http://www.abae.co.uk/southern/assets/File/counter%20puching%20PAPs.doc
Foot Defences http://www.abae.co.uk/southern/assets/File/Foot%20defences%20PAPs.doc
Hand Defences
http://www.abae.co.uk/southern/assets/File/Hand%20defences%20PAPs.doc
Leading Off http://www.abae.co.uk/southern/assets/File/leading%20off%20PAPs.doc
Phases of Attack
http://www.abae.co.uk/southern/assets/File/phases%20of%20attack%20PAPs.doc
Ring Craft http://www.abae.co.uk/southern/assets/File/Ring%20Craft%20PAPs.doc
Switch of Attack
http://www.abae.co.uk/southern/assets/File/switch%20of%20attack%20PAPs.doc
Physicality
Date
When
Coached
Notes
Aerobic Capacity
Anaerobic Capacity
Weight management Runs
Sprints
Intervals/Fartlek
Ground Work
Power Training
Strength Training
Flexibility Training
Agility Training
Rest and Recovery
More needed below.....
Useful Links to Develop your Physicality
Agility
http://www.abae.co.uk/southern/assets/File/Agility%20PAPs.doc
Anaerobic Endurance
http://www.abae.co.uk/southern/assets/File/Anaerobic%20endurance%20PAP's.doc
Balance
http://www.abae.co.uk/southern/assets/File/Anaerobic%20endurance%20PAP's.doc
Handspeed
http://www.abae.co.uk/southern/assets/File/hand%20speed%20PAPs.doc
Power
http://www.abae.co.uk/southern/assets/File/Power%20PAPs.doc
Strength
http://www.abae.co.uk/southern/assets/File/strength%20PAPs.doc
Timing & Reflexes
http://www.abae.co.uk/southern/assets/File/Timing%20&%20Reflexes%20PAPs.doc
Circuits Ideas
http://www.abae.co.uk/southern/index.cfm/news/free-posters-fordownload/?keywords=posters
Nutrition
Date
When
Coached
Notes
Safe & Effective Weight Making
Fuelling
Performing
Recovery
Hydration & Electrolytes
General Diet
Hypertrophy
Calorie Counting
Weight making
http://www.abae.co.uk/southern/assets/File/weight%20control%20PAPs.doc
Mental
Date
When
Coached
Notes
Discipline
Confidence
Dedication
Motivation
Reboundability/Handling Failure
PPR
Heart
Confidence http://www.abae.co.uk/southern/assets/File/Confidence%20PAPs.doc
Discipline & Dedication
http://www.abae.co.uk/southern/assets/File/Discipline%20&%20Dedication%20PAPs.doc
Handling Failure/Reboundability
http://www.abae.co.uk/southern/assets/File/Handling%20Failure%20PAPs.doc
Motivation http://www.abae.co.uk/southern/assets/File/Handling%20Failure%20PAPs.doc
PPR http://www.abae.co.uk/southern/assets/File/PPR%20PAPs.doc
Heart http://www.abae.co.uk/southern/assets/File/Desire%20PAPs.doc
General Rules
AIBA Boxing Rules
http://aiba.org/documents/site1/docs/Rules/AIBA%20Technical%20Rules%20%20August%2023,%202013%20-%20OK.pdf
Scoring a Bout
Each Judge will independently judge the merits of the two (2) Boxers using the Scoring System
based on following criteria:
Number of quality blows on target area;
Domination of the Bout;
Competitiveness;
Technique and tactics superiority;
Infringement of the rules.
The Judges must apply the following criteria to score round:
10 vs. 9 – Close round;
10 vs. 8 – Clear winner with dominance;
10 vs. 7 – Total dominance;
10 vs. 6 – Overmatched.
A Boxer’s Kit Bag
Each item must be brought to every session
Every item forgotten, is progress lost
A bottle, not cups from the Canteen – a must!
Sparring
Sparring is one of the most essential aspects of your development as it is
the most specific you will get to competition. Both boxers must be
wearing fitted gum shields, headgear and no less than 16 oz gloves.
Groin guards are optional but are encouraged.
There are 3 types of Sparring.....
Technical (Tech) Sparring
Tech spars are coordinated movements which are organized, rather like
a dance. For example boxer 1 jabs and boxers 2 performs a parry and
counters. Tech spars are excellent for practicing a skill safely and without
fear but whilst maintaining a decent level of realism.
Conditioned Sparring
Conditioned spars have certain parameters placed upon them to
encourage a selected skill. These conditions can also be applied if the
weights and standards are different – for the safety of the boxers. An
example is jabs only allowed, or one comes forward, one goes back. The
skill you are looking to develop must be considered when imposing the
conditions.
Open Sparring
Open spars are essentially without conditions. They are the nearest
thing to competition. However, they should not be wars; skill should still
be the focus. But a coach can relax conditions if they believe the boxer
needs pushing and needs real scenarios to prepare them for
competition. Coaches can take their boxers to other clubs to create even
more realism and find new opponents/sparring partners with different
abilities.
Where am I now Technically?
Date of assessing____________________
Technical Attribute
1
Slipping Punches
2
Combinations
3
Footwork
4
Guard
5
Body Punches
6
Feinting
7
Punch Repertoire
8
Range – S, M, L
9
Wrist Pronation
10
Hip Rotation
11
Foot Rotation
12
Shoukder Rotation
13
Non-Punching Hand
Boxer Score
Coach Score
My strength to make a super-strength =
I will use these drills/practices to develop this......
Now
/10
To be
/10
By when?________________
My Area to Improve =
I will use these drills/practices to develop this......
Now
/10
To be
/10
By when?________________
Where am I now Tactically?
Date of assessing____________________
Tactical Attribute
1
Switch of Attack
2
Counter Attacking
3
Ring-craft
4
Hand Defences
5
Foot Defences
6
Leading Off
7
Phases of Attack
8
Body Punching as a tactic
9
Change of Direction
10
Apprentice
Score
Assessor Score
Change of Angle
My strength to make a super-strength =
I will use these drills/practices to develop this......
Now
/10
To be
/10
By when?________________
My Area to Improve =
I will use these drills/practices to develop this......
Now
/10
To be
/10
By when?________________
Where am I now Physically?
Date of assessing____________________
Physical Attribute
1
Boxing Fitness
2
Strength
3
Stamina
4
Power
5
Timing
6
Reflexes
7
Flexibility
8
Weight Control
9
Hand Speed
10
Apprentice
Score
Assessor Score
Agility
My strength to make a super-strength =
I will use these drills/practices to develop this......
Now
/10
To be
/10
By when?________________
My Area to Improve =
I will use these drills/practices to develop this......
Now
/10
To be
/10
By when?________________
Where am I now Mentally?
Date of assessing____________________
Mental Attribute
1
Desire
2
Discipline
3
Confidence
4
Commitment
5
Handle Pressure
6
Reboundability
7
Concentration
8
Dedication
9
Motivation
10
Apprentice
Score
Assessor Score
Support
My strength to make a super-strength =
I will use these drills/practices to develop this......
Now
/10
To be
/10
By when?________________
My Area to Improve =
I will use these drills/practices to develop this......
Now
/10
To be
/10
By when?________________
My Strengths – “I am a Boxer”
Understand yourself – Be Self Aware – What am I good at? – What will I impose on my Opponent?
Mental Skills - Nervous? Do something about it....
“Firstly – accept it. Anxiety makes Adrenaline. Adrenaline makes you act
positively – you need to be nervous.”
The 5 breath technique
• This exercise can be performed while you are standing up, lying down or
sitting upright. You should inhale slowly, deeply and evenly through your
nose, and exhale gently through your mouth.
• Take a deep breath and allow your face/neck to relax as you breathe out
• Take a second deep breath and allow your shoulders and arms to relax
as you breathe out
• Take a third deep breath and allow your chest, stomach and back to
relax as you breathe out
• Take a fourth deep breath and allow your legs and feet to relax as you
breathe out
• Take a fifth deep breath and allow your whole body to relax as you
breathe out
• Continue to breathe deeply for as long as you need to, and each time
you breathe out say the word 'relax' in your mind's ear
Write down as many positive experiences from your diary, a bout and
from sparring on a ‘Positive experience sheet’. Or record them on
video/Dictaphone on your phone.
Ever felt in a slump?
Nervous about an upcoming bout?
....Reflect upon your positive experiences!
If you feel you need a confidence boost to help you perform or even to
make yourself feel better.......read the list or watch the video.
This evokes positive, successful memories in your brain = endorphins!
What about editing a video of you training/sparring like this one....
https://www.youtube.com/watch?v=H4efIRLvOgg
Have a look at the links on page6
for other mental skills
Daily Programme
To compete as a boxer, you must live the lifestyle. This includes Daily
exercises you do own your own. The plan below must be followed before I
will allow you to box! No excuses – your time must be managed effectively.
Safety is my prime concern – if you are not fit and on weight, you won’t box.
Fitties, no fatties! You Don’t PLAY at boxing!
Day
Exercises
Runs
Monday
Ground work
Tuesday
Ground work
3 Miles fast
(Timed)
Lamp Post
Sprints
Wednesday
Thursday
Skipping/Flexibility
Ground work
Friday
Ground Work
Saturday
Rest
Lamp Post
Sprints
4-5 Miles steady
state
Rest
Sunday
Rest
Rest
Club
Training
Notes
Light tech
work if feel
good
Ground Work – 3 Circuits of; 20 press ups, 20 crunches, 20 burpees, 1 minute plank, 1
minute plank on both sides, 20 dorsal raises. 100 doorstep calve raises x 2,
Skipping/Flexibility – Skip 5 minutes in varied intervals. 10 minutes of stretching. 30
seconds per stretch. Hamstrings x2, Turtle x2 (left, right, middle), Happy/sad cat x2,
knee to chest rolls x 2, cobra x2, hip flexor dangles x1, calf stretches x2.
3 Miles Fast – Steady state run but at a fast pace – should be uncomfortable. (Write
times down overleaf)
Lamp Post Sprints – anaerobic endurance - Seafront. Sprint one, jog other, sprint one
etc (for 10 lamp posts). X 3 times. (Variation = 2 posts, 2 jog etc)
4-5 miles Steady State – Weight management/aerobic conditioning
Rest – It’s vital that the hard work you do has the chance to re-synthesize in your
muscles, respiratory system etc.
How to and ‘Why?’
An all round body workout – possibly the best
exercise there is! Will engage so many muscle groups
that you will burn calories quicker. Excellent for
raising metabolism and making weight.
The back is part of the core. Trunk defences depend
on a strong core. This exercise is also vital in avoiding
injury to the lower back which is very common in
boxers.
Calf raises – Do them explosively but controlled. The
first area to activate when punching. Add Weights to
this as you progress.
Vary up the plank for core stability. This will make
you resilient to shots and more explosive in
delivering your own. There are many progressions to
make it harder.
Using a dumbbell, manoeuvre your hands in all
directions. This will stabilise your wrist, increase
power delivery when you land a shot and most
importantly, avoid hand injuries which are extremely
common.
Explosive Press ups are specific to throwing straight
punches. Progressions can be from knees on floor,
to feet on floor, to on a med/Swiss or Bosu ball.
Push off the floor. Use wide, medium and narrow
hands to target different areas of the pectorals.
Bread and Butter for a boxer.
Upper back strength is vital as these muscles stop
your shots from over committing and also help recoil
quickly to the en-guard position. They balance out
your Pecs. Essentially most movements pushing your
shoulder blades together will achieve this. The one
pictured is fantastic.
‘Road work’ again is an essential part of a boxer’s
make up. This improves their ‘Aerobic base’ – the
ability to take on oxygen and recover. This develops
more capillaries to the muscles to feed them with
oxygen. However, do not over do aerobic work as it is
not as specific as anaerobic sprints. They are also
used for weight management and keeping the
metabolism high. Vary your aerobic work by cycling
and swimming too.
Lamp post sprints (intervals) will ensure you are
developing anaerobic endurance as well as type
2a/2b muscle fibres which are essential for boxing.
Vary the number of lamp posts you run to and then
vary the jog (recovery) until the next burst. E.g.
sprint 1, jog 1, Sprint 3, rest 2. Sprinting on the
sand/stones is also excellent in building stable,
strong joints, thus power.
Skipping is an excellent way of raising metabolism,
developing an aerobic base and conditioning the
lower limbs. It IS NOT for footwork as it is not
specific! It can also develop speed in the legs. Do
not always use this to warm up because you see
others do it. You can warm up also by doing skills
based warm ups such as shadow boxing.
Flexibility & Power
Increases your range of motion at a joint and elasticity of your muscles –
therefore POWER! Prevent injuries common in boxing.
Perform these stretches daily after your workout etc.....
Upper back extension.
Neck side flexion
Triceps
Supraspinatus (top of
Then into happy/sad cat
Sides
Hamstrings
shoulder blade)
Biceps
Quadriceps
Adductor (groin)
Iliotibial band (outer
thigh area from hip to
knee)
Soleus (deep calf)
Hip flexor (front of hip)
Gastrocnemius (calf)
Tensor fascia (outer hip
area)
Static stretching Hold for 30 seconds. Use partner assistance
to increase where necessary.
or
Proprioceptive neuromuscular facilitation (PNF) stretching
(2 times/week max only)
Dietary Plan – Boxing
Pre-run
Breakfast
Mid morning
Lunch
Pre
training
Post
Training
Dinner
– eat within
20-30 mins
of finishing
Banana.
½ litre
water
Porridge – water.
Small drizzle of
honey.
2 Slices of
wholegrain toast –
low fat spread. ½
pint
Orange/cranberry
juice
½ litre water.
Small piece of
fruit, carrot or
lentils/unsalted
nuts.
Half plate
chicken/tuna
salad. – heavy
on lettuce,
cucumber,
lentils
Cup of
pasta/rice
with small
amount of
tuna.
Banana. ½
pint water
Banana.
Protein
recovery
bar. ½
pint
water
(aim to
be same
weight as
before
session
Cous Cous, lean
Chicken, or oily
fish, vegetables.
1/2 pint water.
(lots of
vegetables)
Or
Choose from - Quinoa rice,
wholemeal pasta, cous cous
with chicken, lamb, pork.
With lots of veg eg peas,
broccoli, carrots, cauliflower,
Kale, spinach
Choose from wholemeal Pasta and
chicken
Choose from - Porridge
and drizzle of honey
Blueberries – handful
only or banana
Tuna pasta (wholemeal)
Cous cous and lean chicken
Wholegrain toast – low
fat spread
Fish – e.g. mackerel (high in
omega 3 brain food!)
With lots of veg e.g. peas,
broccoli, carrots,
cauliflower, Kale, spinach
Cereal i.e. Bran flakes –
no sugar. Red top milkskimmed
Beetroot/Coconut water
Pint of water
Pint of water
Pint of water
Pint of water
Handful of nuts
e.g. walnuts,
almonds,
pistachios
Raisins, nuts, small
pasta and meat
Tupperware tub
Post
training
snack
(Fuel for training)
Small tub of pasta with chicken and small energy drink within 20mins
After Weigh In
Once you have weighed in, the key is to now rehydrate and refuel your muscle
glycogen levels. This can depend on how intensive it has been to make weight
though. Preparation should have made this process easier.
Get water on board. Keep slowly sipping. This will help restore equilibrium in
your body and enable you to cool your body temperature. It will also help in
energy release amongst many other things! Also have a ½ bottle of Lucozade
to help replenish glycogen levels. Sip, not neck!
Pasta with meats such as ham or chicken, even tuna. The protein in the meat
will help with repair but also stabilise the sugar going in to your blood stream
so you don’t spike high and low. Eat a bit of a banana every ten minutes as
well. This has fructose which will add to your blood sugar levels without
making them plummet after. The fibre in the banana helps do this.
Ok so now you have restored the sugary mass on the muscles (glycogen) which
is where your energy is coming from. So now we need to ensure we are still
sipping water to help with cooling, energy release and general body system
regulation (sip, not neck!)
About tens mins before the bout we can start to slowly introduce glucose. Jaffa
cakes or jelly babies have a glutinous property which also stops the spike and
drop in the blood sugar levels. Eat one every 2 mins or so between final pad or
shadow rounds. Sip Lucozade and eat small parts of a banana.
Everyone is different so it is worth logging how energised you felt before and
after the bout to see if anything needed changing nutrition wise.
Recovery – Lucozade sports drink and a few more Jaffas/jelly babies. This will
refuel your glycogen stores in your muscles.
DO WITHIN 20 MINS AS YOU ARE STRETCHING!
A small tub of nuts will help with muscle repair which can be quite significant
in terms of muscles damaged. Again, nibble within 20 mins whilst stretching.
Swap ya foooood!
Breakfast
Switch this
for that
Puffed grain cereals
Kellogg’s Sustain with low fat milk
Wheat based cereal biscuits
Kellogg’s Guardian with low fat milk
Muesli
Morning Sun Natural Style Muesli- Apricot &
Almond
Porridge
Home brand Rolled Oats with
low fat milk and sweetened
with yellow box honey and
cinnamon
English muffin
Burgen Oat bran & Honey bread
with sliced banana, cinnamon and
a drizzle of yellow box honey
Fruit juice
Fruit Smoothie: Low fat milk,
banana and a drizzle of yellow box
honey
Lunch
Switch this
for that
Salad sandwich on white
2 slices Burgen Soy-lin with canned
tuna, mayonnaise and salad
Wholemeal roll with ham and salad
Burgen Soy-Lin with leg ham and salad
Takeaway Thai with Jasmine rice
Takeaway Indian with Basmati Rice
Salad Wrap
Mission Foods White Corn Tortilla
with smoked salmon and salad
Burger and chips
Sushi
Fried Rice
Noodles
Switch this
Fish and chips
Dinner
for that
Grilled fish with salad and baked Carisma™ chips
Roast chicken with large potato and vegetables Roast chicken with Carisma™
potato, butternut pumpkin
and sweet corn
Sausages and mashed potatoes
Kangaroo sausages with
mashed sweet potato,
chickpeas, carrots and green
peas
Steak and chips
Lean steak with baked Carisma™ potato chips
Beef stir fry
Pasta with bolognaise sauce using
half lean mince meat and red kidney
beans
Snacks
Switch this
for that
Rice cakes
Ryvita
Soft drinks
Apple juice or orange juice
Sugar
LoGIcane low GI cane sugar
Notes
Aim for 2-3 litres of water a day. Always have your own marked bottle
with you to drink from especially when sitting through lectures. A
hydrated body will aid your liver to burn fat stores quickly and
consistently.
Eat fruit but not too much due to the high levels of fructose sugar. –
keep your blood sugar levels consistent. If picking, pick at vegetables
such as carrots, tomatoes.
After a workout/run etc, take your carbs/protein on within 20-30 mins.
Your body will replenish damaged muscles and restore glycogen levels
quicker.
Note the amount of calories you take in daily and go online to workout
your energy expenditure in comparison. Essentially if you are consuming
more calories then you are burning you will put on weight and vice
versa.
After HARD workout such as weight sessions, circuits, plyometrics etc
ensure you adjust your calorie intake accordingly, adding more protein to
your recovery meal and more carbs to your pre-workout meal.
A small glucose drink helps repair glycogen levels in the muscles quicker
just after too.
Ensure you have prepared the food before – even the night before. This
will mean you are not rushed and therefore forget vital things.
Preparation is vital.
The correct food containers such as Tupperware boxes not only keep your
food fresh, but ensure you have the right calorie intake depending on
your workout you will have.
Notes on Variation of food choices
Proteins
A mix of animal and plant proteins are a good idea due to containing
varied amino acids.
Animal – lean chicken, tuna (ideally not canned), salmon, oily fish like
mackerel – high in Omega 3 which helps burn fat and enhances brain
function.
Plant – Cous Cous is an excellent measure of protein and carbs. Get lots
of this! When needing to pick at foods, have nuts on hand unsalted.
These are cheap from the supermarket and help suppress hunger/eating
undesirable foods.
Synthetic – Protein shakes/bars are good if used correctly. Use for
recovery only as a way to get the protein/carbs in after a workout. Do
not rely on these – rely on your calorie intake form your diet mainly.
Carbs
You will need a high level of carbs to sustain your blood sugar and
muscle/liver glycogen stores. Ensure to consume around 60% of carbs
(of your meal) before training. Pastas, rice, (wholemeal not brown or
white) baked potatoes (good fibre), Quinoa rice is excellent. Vegetables
contain natural carbs which will make you feel full but have low calorie
levels. These are great for making weight and contain vital vitamins and
minerals.
Simple sugars are great for a burst of energy but will ultimately bring you
down with a bump (rebound hypoglycaemia).
Water 2-3 litres a day (lighter the boxer = the
lower range. Heavier= later range)
Vital for healthy living and weight making safely. If you have a bout
coming up, you should consistently be hydrating yourself as water
present in your liver will hydrolyse fat quicker and more efficiently.
Water loss 2-3% of your total body weight can have massive effects on
your brain function – reaction times, decision making
and on your performance in general. Your body is too
pre-occupied on cooling itself with little water to do
so – the vital organs take priority away from the
muscles.
Ensure your urine is a straw colour. If it is white you are too hydrated, if
dark yellow, orange or brown – you are under hydrated. Keep an eye on
this.
This may make you use the bathroom more often. Try to manage your
fluid intake so you are not disturbing your sleep patterns (i.e. getting up
in the middle of the night to urinate) try not to drink too much near to
bedtime.
Alcohol
You are students and I expect you
to have a drink and enjoy yourself.
But, strictly no drinking 3 weeks
prior to a bout. I will not let
anyone box who does not abide
by this. Alcohol dehydrates,
upsets the chemistry of the body and ensures the body is focussed on
homeostasis rather then progression. It affects the quality of your
technical and physical development. If you have prepared correctly for a
bout – you are mentally prepared also. Again we do not do things halfarsed in boxing!
Vitamins and minerals
Most of these essential will come within your diet. However, monitor
your body and health. There are some tell-tale signs that you may be not
getting your RDA of vitamins and minerals. Fatigue levels, chapped lips,
changes in your skin are but a few symptoms. If you notice anything,
look it up online. It could well be a deficiency.
Fats
Stay away from saturated fats. These are
globular and will store themselves within
your skin and vital organs. Essentially these
are for warmth and protection. Fats are
however vital to a boxer’s diet and
performance – but the correct ones. Oily
fish contain fats essential to actual weight
loss and brain function. Stay away from
processed foods especially fast foods!
FAT BURNING
BREAKFAST
LUNCH
AM SNACK
DINNER
PM SNACK
SU
Carbohydrates
Protein
Protein
Protein
Veg
& very little
Low G I Carbs
Vegetables
Protein
Protein
KEY POINTS /GOALS
Reduce portion sizes and take small frequent meals! At least 6 protein feeds per day!
Limit High GI Carbohydrates intake to only to support recovery after training!!
Take Low GI or No CARBS at all other times. Like Vegetables at dinner. Plenty of them!!
Increase Protein and Vegetables intake
Cut out the Crap!!
Protein
Weight Management Graphs
Those who need to manage their weight effectively and with a goal
should use one of these graphs. They are on an excel spreadsheet and
can be used to plot your current weight versus target weight over a
period of (safe) time.
Here you can see a 60kg boxer coming down from 63kg in 6 weeks.
Weigh yourself in every Monday and Thursday morning after using the
toilet and before breakfast. Plot your weight on the graph. The line is
where you need to be to be on target. I can email you this excel sheet.
63
Weight Management Tracker. You must lose 0.5 kgs a week maximum to remain
healthy and strong. Any more and you will not box! You must never be over 5% of
your competition weight.
62.5
62
K
61.5
g
61
60.5
60
1
2
3
4
Weeks
5
6
7
HARD TRAINING
BREAKFAST
LUNCH
DINNER
AM SNACK
PM SNACK
SU
Carbohydrates
Protein
Carbohydrates
Protein
Protein
Veg
Vegetables
Carbohydrates
Protein
Carbhydrates
Protein
Protein
KEY POINTS /GOALS
Focus energy & Carbohydrate intake around training, to support hard graft & recovery!!
Take a high carbohydrate & protein snack within 30 min of completing each training session!
Taper your carbohydrate intake at night and away from training to maintain good body fats.
BUILDING MUSCLE
BREAKFAST
LUNCH
DINNER
AM SNACK
PM SNACK
SU
Carbohydrates
Carbohydrates
Carbohydrates
Protein
Protein
Protein
Vegetables
Vegetables
Carbs
Protein
Carbs
Protein
Carbs
KEY POINTS /GOALS
Provide enough energy to grow!!
An extra 500 cal per day = 0.5k gain per week!!
Spiking blood sugar before, during and after training with carbs will increase insulin, Testosterone,
Growth & other pro Hormones!
Eat Regularly
6 protein feeds per day will promote lean mass development.
Protein
Training Log - Check off your dates you have trained
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R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R
Note down a few ideas you have for
improving your training.......
My Competition Results
“Make your strength a super-strength.”
“The are no mistakes, only lessons.”
Date
Vs
Result –
How?
To Improve and to
Maintain
How? (Action Plan)
My Season Goal is.....
Know Your Sport
Here are some example of styles of boxers past and present.
Study them and how they move/operate.
Joe Frazier – Superb head movement and bent arms shots
https://www.youtube.com/watch?v=0vUuXvAHlLQ
Muhammed Ali – Footwork, movement and straight shots
https://www.youtube.com/watch?v=1lvkeUjEMlA
Sonny Liston – Power/Strength and jab
https://www.youtube.com/watch?v=7Suu4IfMVJg
Diego Corrales – Heart and Courage
https://www.youtube.com/watch?v=imZaiGJgbsw
Amir Khan – Hand Speed
https://www.youtube.com/watch?v=T_m3psiUiVc
Andrew Selby – Variation and Flare
https://www.youtube.com/watch?v=0SfwNWshIvU
Left Hook Bangers - Various
https://www.youtube.com/watch?v=0dL3_dN5ry4
Thomas ‘The Hitman’ Hearns - Switch of attack (changing levels)
https://www.youtube.com/watch?v=0dL3_dN5ry4
Marvellous Marvin Hagler - Switch Hitters (both stances)
https://www.youtube.com/watch?v=TZHIo5ylQA8
Manny Pacquiao/Joe Calzaghe – Southpaw
https://www.youtube.com/watch?v=LpE0P-eP8xU
https://www.youtube.com/watch?v=9fz1qOHh0MM
Ricky Hatton – Body Punching
https://www.youtube.com/watch?v=3k48tBMj0Z8
Vasyl Lomachenko – Pressure Fighter (all-rounder too!)
https://www.youtube.com/watch?v=5hVEgJFeY7Y
Roy Jones Jnr – Reflexes/countering
https://www.youtube.com/watch?v=nR3qbQeo8nY
Sugar Ray Leonard – Combinations/hand speed
https://www.youtube.com/watch?v=tobeGwAOTZw
Gatti v Ward - Fight of the Decade (IMO)
https://www.youtube.com/watch?v=UM0bpk6pSBw
Luke Campbell – Point Scorer
https://www.youtube.com/watch?v=khs4IpzoKFQ
Evaldas Petrauskas - Compact, Tight Guard
https://www.youtube.com/watch?v=DE2tSjuOkbE
Mike Tyson – Defence to attack – rolls/slips to counters
https://www.youtube.com/watch?v=R2RxpsS639I
Teofilo Stevenson – “Boxer”
https://www.youtube.com/watch?v=4uBF-PFAf8M
Chris Eubank – Overhand Right. (especially 0.27 in)
https://www.youtube.com/watch?v=SOBs-e9DK-8
Wladimir Klitschko – Holding centre ring
https://www.youtube.com/watch?v=kOjrfL3Hu_8
Larry Holmes – Right Cross
https://www.youtube.com/watch?v=HV7mbqDIl5U