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 1 2 3 4 5 6 7 8 9 1 0 1 1 1 2 1 3 1 4 1 5 1 6 1 7 1 8 1 9 2 0 2 1 2 2 2 3 2 4 2 5 2 6 2 7 2 8 2 9 3 0 3 1 O C T N O V D E C J A N F E B M A R A P R M A Y J U N J U L A U G S E P 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