Peculiarities of planning the last stage of precompetitive training and managing the training of the Cuban boxing team.
The methodology for training boxers of the highest qualification at the pre-competitive stage has not yet been sufficiently developed and scientifically substantiated. Coaches are mainly guided by personal experience, generalize and adopt the experience of others who have achieved good results.
In terms of training high-class boxers, the preparatory period is usually divided into two stages: I - general preparatory, II - precompetitive.
At the same time, 40-45% of the training time at the 1st stage is given to versatile and special physical training, 35-40% - to technical training and 20-25% - to tactical training.
Simultaneously with the restoration and development of basic physical qualities, the technique of combat techniques and tactical actions is being improved. Considerable attention is paid to the psychological, and in particular volitional, training of boxers. The proportion of special physical training means is increasing: 70-80% of the time is devoted to technical and tactical training - improving actions in a more difficult environment, close to the conditions of competitions, and 20-30% of the time is allocated to improving physical qualities.
In the process of volitional and psychological preparation, the main attention is paid to increasing the tolerance of training loads, individual means of training, the use of which requires the mobilization of all the forces of a boxer (Manuel Kovale, 1974; Enrique Gamuri, Lopez, 1974).
The main task of stage II is to increase the level of fitness, develop special qualities and skills of boxers in all sections of training, achieve high performance and acquire a sports form, "drawing" athletes into specific competitive activities (N. G. Ozolin, 1970; L. P. Matveev , 1972, 1977; V. V. Nelyubin, 1974).
The features of building the pre-competitive stage in practice are in reducing the volume of general physical training (GPP) and increasing the intensity of special training (SP) as we approach the competition, as well as in the convergence of special preparatory exercises with competitive ones, in bringing the structure of microcycles closer to competitive ones, etc. n. (G. O. Dzheroyan, 1970; M. I. Romanenko, 1974).
It is not uncommon for the total amount of training load to gradually decrease from the beginning of the preparatory phase to the end. At the same time, the volume of the joint venture increases gradually, while the volume of the OFP decreases. In the last week before the competition, it is usually 1.5-2 times less than in the first. This increase in the volume of SP is associated with an increase in the number of special-preparatory and competitive exercises at the last stage of training. For example, more time is devoted to conditional and free-style fights, exercises on the paws, etc.
The pre-competitive stage of training high-class boxers is a very stressful and responsible period. At this stage, all the previous training seems to be concentrated: fine planning and management of the training process is carried out, taking into account the individual abilities and characteristics of the boxer; the task is not only to maintain the previously achieved preparedness, but also to improve technical and tactical skills and abilities, physical, moral and volitional qualities.
Cuban boxers build their training somewhat differently in this period. A specific example illustrating the methodology for planning and managing a training session can be the work plan of the Cuban national team for the last stage of the preparatory period (table).
Thus, two weeks out of three, training is carried out with heavy loads in special physical training and exercises with a partner, and training booms (6-9 rounds) at a high pace are held no more than 2 times a week, and the last training fight, close to the conditions of the competition , takes place at the beginning of the last, 3rd week of preparation, after which the load is reduced both in volume and intensity until the start of the tournament.
Since boxers come to the last stage of training having achieved high performance and sports form, its 1st week is a “shock” in terms of a high level of load, volume and intensity (figure). From the 2nd week, the volume of the load decreases slightly, but the intensity gradually “increases” with fluctuations, and from the 3rd week the volume and duration of the training still decrease, and the intensity increases. In the days leading up to the tournament, both volume and intensity decrease. There are no more than two sparrings at the stage with high loads, and the last training fight, close to the conditions of the competition, is carried out at the beginning of the last, 3rd week of preparation. The task of the 3rd week is to effectively reduce the load in terms of volume and intensity, sparring with heavy loads is excluded, considerable attention is paid to exercises on shells and with shells (Manuel Cavalo, 1974; E. Garmouli, 1974).
An analysis of the methodology for planning the last stage of the pre-competitive preparation of the Cuban national team allows us to draw the following conclusions:
- 1. The method of planning and managing the training of the last stage of the pre-competitive period of preparation, used in the work with the boxers of the Cuban national team, fully justifies itself.
- 2. Cuban boxers spend two thirds of the preparatory period with heavy loads of medium intensity.
- 3. In the 3rd week, the volume of the training load decreases, and the intensity increases.
M. I. Romanenko, associate professor, candidate of pedagogical sciences. V. D. Bashen, Candidate of Biological Sciences, Enrique Gamura Lopez, PhD student, Kyiv.
Chapter 2
Construction of the training process of boxers in the annual training cycle.
Recently, more and more attention has been paid to the issues of building training. This is not accidental, since the skill level of boxers and their sports results largely depend on the ability to build a training session. The issues of the pre-competitive stage of preparation, up to the definition of the content of training, the magnitude of training loads and their dynamics in microcycles and in training sessions, have been studied in the most detail.
In our opinion, the annual training cycle has been studied to the least extent. So far, only the most general patterns of training construction are known, concerning the content of the training means used, their distribution over periods and stages of training, and training values. But this information concerns only the training of highly qualified boxers performing at the level of the national team of the country or close to it (master of sports and master of sports of international class).
At present, the annual training cycle for middle-level boxers (first-class, kms and ms) is almost not developed. This situation greatly complicates the process of planning training for a long time, which forces coaches to limit themselves in most cases to planning relatively short stages of training (usually a month). This does not allow for the systematic development of the necessary qualities and functionality of boxers, taking into account the patterns of reaching the peak of sports form by the time of participation in the main competitions of the year and turns the training into coaching athletes for each next competition with all the ensuing consequences.
Based on many years of experience and the systematic consideration of training loads, we have collected important data on the construction of training in a yearly cycle. It should be remembered that training loads were taken into account only in the main part of the lesson. Analysis of the training load performed by boxers in the annual cycle indicates that its total (total) volume fluctuates in a fairly wide range (from 7500 to 13 500 minutes of pure time). The average load intensity per year is 60 - 66%. Of the total training time, 46 - 61% (3920 - 6750 min) is allocated to special training, and 39 - 54% (2960 - 6700 min) to general physical training. It is interesting to note the following regularity: with an increase in the total volume of the load for the year, an increase in the volume of general physical activity is observed. So, if with a total load volume of 7500 - 8500 minutes OFP takes 39 - 42% of it, then with a volume of 10,000 to 13,000 minutes, it already takes 48 - 52% of the time. In other words, we can say that the increase in the total annual volume of the load occurs mainly due to the growth in the volume of the general physical production. This is probably due to the fact that even a relatively low increase in the volume of special training (and it also increases along with an increase in the total volume of the load) significantly increases the intensity of the load, and hence the fatigue of athletes, forcing them to use the means of physical training more often in order to switch to another the nature of the work, and the acceleration of recovery processes.
It is our deep conviction that the values of training loads, as well as the ratio of the means used by boxers who successfully and unsuccessfully performed at competitions, are different. This indicates, apparently, the influence of different construction of the annual training cycle on the sports results of boxers. Therefore, in the future we will only present data that are typical for successful athletes. In this case, their training can be considered as an optimal model for constructing a one-year training cycle.
The total amount of load for such boxers is 10,000 - 12,000 minutes, and its intensity varies within 60 - 63% of the maximum. The ratio of general and special training is approximately the same (50% each).
Consider the partial volumes of the load in different groups of exercises. The volume of special preparatory exercises (SPU) takes an average of 23% of the total volume of the load, which is 2500 - 3000 min; exercises on implements - 15% (1400 - 1900 min), exercises to improve technical and tactical skills with a partner (STTM) - 6% (670 - 720 min); conditional fights - 4% (370 - 420 minutes) and various competitive exercises (freestyle fights and sparring) - 2% (210 - 280 minutes). in competitive exercises). The intensity of SPL is on average 65%, STTM - 70%, exercise on shells - 72%. Thus, boxers spend about 3/4 of the entire training time on exercises with low and medium intensity (mainly general physical training and STC) during the annual training cycle, and only about 1/4 of the time they devote to exercises and maximum intensity (conditional fights and competitive exercises) . We believe that such a ratio of partial loads is quite justified, since significant deviations from the indicated values of loads increase the number of unsuccessful performances of boxers in competitions. For example, the use of overestimated volumes of physical training (over 6000 min) and SPL (over 300 min) with a relatively low intensity often manifested itself in a decrease in the stability of the performance of technical and tactical actions in extreme competition conditions. This is understandable, since the work on training and improving technique and tactics was carried out mainly at a low pace and in conditions that were very far from competitive.
In the case of using excessive volumes of the most intense exercises, especially conditional fights (over 450 minutes), and competitive exercises (over 300 minutes) with high intensity, overwork of athletes and increased fatigue during the competition were often observed.
Therefore, it is advisable to use the given values and ratios of total and partial loads as indicative in the annual training cycle with the obligatory consideration of the level of preparedness of boxers and their individual characteristics. We have found that the training effect to a significant extent depends not only on the magnitude and ratio of loads, but also on their skillful distribution over periods and stages of the annual cycle, taking into account the tasks to be solved at each of them. Therefore, we will try to analyze the training process from this point of view. Most successful boxers during the year, and especially in the main competitions, used the so-called large-cycle planning with cycles ranging from 3 to 6 months. As the analysis shows, the selection of such cycles makes it possible to master the necessary volumes of training loads, and also makes it possible to pay more attention to the study and improvement of the technical and tactical skills of boxers, thereby creating good prerequisites for improving sportsmanship.
In each cycle, there are usually preparatory and competitive periods. A transitional period of approximately one month duration is obligatory only after a series of competitions or after the most important tournament. If there is no need for a transitional period, then the training can be built in the form of double cycles, i.e. after the final competition of the previous cycle, a slight decrease in the volume and intensity of the load follows for 1-2 weeks, and then the load increases.
The duration of the preparatory period depends on the length of the cycle and ranges from 2 to 4 months. It can be divided into general preparatory and special preparatory stages lasting from 1 to 2 months each.
The competitive period can consist of one or several tournaments. In accordance with this, its duration is also determined - from several days (depending on the duration of the competition) to 1 - 3 months (taking into account the preparation for the competition),
It should be taken into account that this form of training arrangement will be effective only if it does not conflict with the competition calendar. An incorrectly built calendar can completely distort the training schedule, which will lead to very disastrous results.
A graphic scheme for constructing a training session for highly qualified boxers (middle level).
Thus, the boxer's annual training was built in the form of double cycles. The content of the training process (by groups of exercises), as well as the values of training loads for each month of preparation, are given in the table, the data of which can be considered as indicative.
Let's follow the dynamics of the total volume and intensity of the load (see figure). Two waves are clearly observed in the dynamics of loads, and the peak of the wave of the total volume of the load is ahead of the peak of its intensity wave. At the same time, the maximum volume of the load falls on the general preparatory stage, and the maximum intensity - on the competitive period or the special preparatory stage. Such dynamics of loads, as well as their content, is typical for building training in the form of double cycles and is described in sufficient detail in the literature. Therefore, we will pay attention only to some of the distinguishing features.
First of all, it should be noted a significant increase in the volume of load at the end of the second cycle (June) in preparation for the last main competition. Moreover, the intensity of the load at this time decreased. Usually in such cases, the opposite picture is observed: a decrease in the volume of the load with an increase in its intensity.
What is the reason for such an atypical construction of training in our athlete? Apparently, the fact that the period of preparation for the last competition was quite long (about two months). After three competitions, the athlete managed to recover quickly, and in order to further improve fitness, it was decided to significantly increase the amount of load and expand the composition of training means, mainly due to physical training in the form of games, easy running and other exercises in order to actively relax and maintain the achieved level of fitness. Since the physical training exercises were carried out with a low intensity, this also led to a decrease in the average intensity of the load. However, the intensity of performing the main special exercises (STM, competitive exercises, exercises on apparatuses) remained high, which made it possible to increase the level of technical and tactical skills and reach the peak of sports form by the time of participation in the main competitions.
Attention should also be paid to the unusually long transition period (July-August). This is explained by the fact that the athlete at that time was solving two important tasks: to recover from intense competition and to defend his diploma at the university. It is known that intense mental work, combined with a sufficiently high physical load, significantly slows down the recovery process and often leads to overwork. Therefore, the training load during this period was significantly reduced, this period was in the nature of active rest, and its duration was increased, which allowed the athlete to fully recover and successfully complete the institute.
As for a more detailed description of the construction of training at different stages of preparation and in microcycles, this was done by us earlier.
Thus, the construction of a yearly training of highly qualified boxers in the form of double cycles is quite effective and can be recommended for practical use. It should be taken into account, however, that with a large number of responsible competitions, the number of training cycles can be increased to a value typical for boxers of the highest class.
Sports work planning is the basis of the entire training process management system. At present, the planning of the training process looks primarily as the creation of a system of plans designed for different periods, in which a set of interrelated goals should be implemented. The training plan is a scientifically based work based on the initial level of the planning object. The main task of planning the training of boxers to achieve high sports results is to scientifically substantiate the summing up of athletes to the state of sports form. When determining the main parameters of training loads, it is necessary to take into account the specifics of boxing, the best practices of the theory and practice of this sport, the data of scientific research in the field of physical education and sports, the condition of those involved and their sports qualifications. All parameters of training loads are divided into the following main groups:
a) parameters of quantities (volume to intensity);
b) parameters of specialization (specific and non-specific);
c) orientation parameters (aerobic, mixed, anaerobic-glycolytic, anaerobic-alactate and anabolic loads);
d) parameters of coordination complexity.
The listed parameters of the training load make it possible to fully assess the quantitative and qualitative measures of the impact of each physical exercise on the athlete's body. The whole complexity of this operation lies only in choosing the optimal parameters of training loads for a specific contingent of trainees. Moreover, the main attention should be paid to the parameters of the magnitude of the loads, since the wrong choice of the volume and intensity of influences can lead to very unfavorable consequences (the phenomena of overvoltage and overtraining). This is due to the fact that physical activity, being an environmental factor, has certain effects on the athlete's body, which are manifested primarily in changes in homeostasis. However, the allowable range of changes is very small. Therefore, in the process of fulfilling the planned load parameters, it is necessary to pay close attention to the biological, medical and medical control over the condition of those involved. The most responsible planning operation is the distribution of training loads over time.
On the correct implementation of this operation depends on the whole success of the entire work of sports training. The degree of detail and specification in the distribution of training loads depends on the duration of the stage for which the plan is drawn up. The shorter the stage, the more responsible you need to approach this process. At the same time, great attention should be paid to the distribution of training loads according to the following indicators:
a) by specialization, i.e. by the ratio of specific and non-specific means of training;
b) by direction, i.e. by distribution in a certain sequence of aerobic, mixed, anaerobic and anabolic loads;
c) in size and coordination complexity, i.e. in a certain alternation of loads and rest, complexly coordinated and relatively simple exercises.
The optimal distribution of loads, which will allow you to achieve the best results, largely depends on how much the general and specific patterns of sports training will be taken into account. Depending on the duration of the periods and stages for which plans are drawn up, they distinguish promising (long-term), current (one-year, for pre-competitive training), operational (per lesson, day, microcycle).
forward planning. In sports training, the main planning document is a long-term (group or individual) training plan for boxers for a number of years (usually for 4–8 years). The multi-year training plan covers the entire sports biography of a boxer. When compiling it, both the structure (the number of cycles, stages, their age limits, duration) and the main focus of classes at individual stages are outlined.
It is our deep conviction that the following stages can be distinguished in the long-term training of boxers:
Pre-training phase (first phase) lasting one year. The main tasks of this stage are the selection and formation of a steady interest in boxing among those involved.
The second stage of long-term training - the stage of special training - covers two years and is dedicated to providing versatile physical fitness and mastering a wide range of boxing techniques and tactics.
The third stage is sports improvement. The main task of this stage is the search and formation of an individual style of combat on the basis of versatile general and special preparedness and individual characteristics of those involved. This entire phase spans four years. However, the first two years differ significantly from the subsequent ones not only in the modes of work, the age of those involved, but also in the direction. An essential feature of the third stage is that a large share in the preparation of boxers is given to classes in the conditions of training camps, and the structure of the annual cycle is entirely subordinate to the competition calendar, which, as a rule, is not stable.
The fourth stage is sportsmanship. This stage occurs around the age of 20 years. Its main task is to demonstrate the highest sports result and possibly preserve it for a long time.
operational planning. We should distinguish three types of operational training plans for boxers: plans for one session; plan for one training day; plan for the microcycle of preparation. In accordance with the main focus of training sessions in boxing practice, it is customary to distinguish classes in general physical training, special physical training, improvement of technical and tactical skills, and combat practice. Each of these activities has its own characteristics. General physical training classes occupy a large place in the general system of a boxer's training, especially at the general preparatory stage. They are aimed at improving the overall fitness of athletes and the development of basic physical qualities. Classes are based on the wide use of general developmental exercises from different sports. A separate lesson can be completely devoted to any one sports game - athletics cross-country, or it can consist of different exercises. In the interests of specializing the general physical training of boxers, general developmental exercises should be selected taking into account the specifics of boxing. The heart rate of boxers during general physical training varies significantly (from 130 to 190 bpm). This is due to the variety of means and methods of training used. So, running at a uniform pace with low intensity proceeds in a pulse mode of 140-160 beats / min., while cross-country competition can cause heart rate over 190 beats / min.
We should pay special attention to the regulation of the load in sports games, since they vary widely and depend on factors that are difficult to take into account in training.
We think that special physical training classes are aimed at developing special motor qualities and skills that are necessary specifically in boxing. They widely use various imitation exercises, as well as work "on the paws" and other boxing equipment. Various exercises with weights are included, aimed at developing special physical qualities and preserving the basic structure of boxing motor actions.
The intensity of such classes varies considerably depending on the originality of the means and methods used in the corresponding lesson. The lowest heart rate was observed when performing special preparatory exercises without weights, as well as with weights, but with low intensity. A significant increase in heart rate (up to 180 beats/min.) is caused by circular training for the development of speed-strength capabilities of athletes.
Exercises on the wall and bags, aimed at improving techniques, are carried out at a significantly lower pulse rate (160–170 beats/min.) than during interval work on the development of special endurance (190 beats/min.). Of all the exercises on the shells, the exercises on the suspension and pneumatic "pears" are the least intense.
Classes to improve technical and tactical skills are aimed at developing and improving purely special skills and tactical actions. The main means in these classes are exercises with a partner in gloves to study technical and tactical techniques, as well as conditional fights. Conditional fights are held at a high pace and approach the natural conditions of a boxing match. The intensity of the load in these classes is higher than in the previous ones, and its variability is less. Exercises with a partner take place at a fairly high heart rate, which usually rises towards the end of the session. In conditional battles, the pulse reaches a frequency of 175-190 beats / min.
Heart rate in exercises with a partner depends on the distance at which the exercises are performed. Exercises at long distances are usually performed at a lower heart rate than at medium and close distances.
Combat practice classes are aimed at preparing a boxer for the upcoming competitive loads, as well as consolidating skills in technique and tactics in conditions close to competitive ones.
The main exercises here are freestyle fights and sparring. In addition to them, other special exercises can be used, but all of them should help increase the effectiveness of this training session. So, after a warm-up, it is advisable to spend several rounds in a conditional fight with a partner, which will help you better tune in to the upcoming sparring and speed up the process of working out. After a free fight or sparring, you can spend 2-3 rounds on boxing equipment. The work should be intense and promote special endurance.
The microcycle consists of several training days, which constitute a relatively independent repetitive fragment of the training process. It is characterized by a certain sequence of training sessions and a periodic change in the volume and intensity of loads. The most widespread in boxing are weekly microcycles of training.
Features of building microcycles depend on the tasks that need to be solved at a certain stage of preparation. The change in microcycles at different stages is associated with the content of training in each cycle and with the dynamics of loads.
Features of building a microcycle are largely based on the patterns of connection between load and rest. The impact of physical activity on individual functions, as well as the features of recovery processes, are determined by the nature, intensity and duration of the exercise, the quality of repetition and the duration of rest pauses between repetitions, the number of muscles included in the work, and the mode of their activity.
In each microcycle, it is advisable to allocate separate classes and even days with a primary focus on solving some of the main tasks of training. This contributes to the optimal concentration of training means and helps to more purposefully solve this problem. In some cases, to increase the effect of training, it is advisable to repeat classes with the same focus for several days in a row, especially when studying and improving technique, developing speed. The load should not be too high.
Current planning. Boxers' current training planning documents include plans for pre-competition training and for the training year.
The one-year training period begins after an active rest period (transitional period) that lasts at least one month. This is followed by a preparatory period of at least two months. It consists of general preparatory and special preparatory stages. After the end of this period, the boxer reaches the “primary” sports form and participates in the first competition after the rest and the past preparatory period. Thus begins the competitive period, which lasts approximately nine months. During this period, participation in competitions alternates with active recreation and preparation for the next competition. The time interval between competitions includes micro-stages: transitional (active rest) and preparatory. The duration of the active recreation stage depends on the difficulty and intensity of the competition, and the duration of the preparatory stage and its parts depends on the scale and difficulty of the upcoming competition. The optimal time for pre-competitive preparation for a major tournament is about two months. Thus, the competitive period in boxing takes 9 months and acquires a complex structure, determined by the number and rank of competitions. The duration of individual intra-period cycles is determined by the timing of the acquisition and maintenance of sports form. Such a multi-cycle periodization of the annual cycle in boxing is generally accepted.
The main task of the preparatory period is a comprehensive and well-organized preparation for a successful performance in the upcoming competitions. In the course of training sessions, new methodological techniques and means of general and special physical training are worked out and improved, new techniques are mastered and previously acquired technical and tactical actions are improved. For a more accurate planning of educational, training and educational work, it is advisable to divide the preparatory period into two stages (mesocycles) : general preparatory and special preparatory.
The main attention at the general preparatory stage (mesocycle) should be given to versatile general physical training, which takes 40-50% of the training time, technical (30-40%) and tactical (20-25%) training. Simultaneously with the education of the basic physical qualities (speed, strength, endurance, dexterity and flexibility), the techniques of combat techniques and tactical actions are improved, strong-willed qualities are developed, and considerable attention is paid to the mental training of boxers. The main means at this stage (mesocycle): general developmental exercises, exercises on gymnastic apparatus and with objects, acrobatics, weight exercises, crosses, running on tracks, jumping, various sports and outdoor games, exercises with a partner in mastering technical and tactical skills in conditional battles. Theoretical training is aimed at acquiring and deepening knowledge that forms the basis of sports activities. The forms of training at this stage are specialized and complex classes in physical, special and technical training, in which the total volume of training loads gradually increases and, to a lesser extent, their intensity. The duration of this stage, depending on the physical condition of those involved, is 30-40 days. The most important task of the special preparatory stage (mesocycle) is to increase the level of fitness, the direct formation of a sports form, the development of special qualities and skills specific to a boxer, and leading athletes to specialized competitive work. Physical training takes 25–30% of the total time and mainly contributes to the further development of physical qualities. The proportion of special physical training is increasing. Technical training - improving technical skills in a more complex environment - takes 35-45% of the total time; tactical training - improving tactical skills in conditional battles and working with partners of different combat characteristics and style - takes about 35-40% of the total time. The main means at this stage (mesocycle): general developmental exercises, special physical training exercises for further improvement of physical qualities, special exercises in technique and tactics (conditional and freestyle fights).
In mental training, the main attention is paid to the development of the ability to endure training loads, to apply individual means of training, which require the mobilization and tension of all the forces of a boxer.
Theoretical training is devoted to the study of materials on general issues of training. Athletes of high qualification should speak at theoretical classes with reports on various aspects of the technical and tactical training of boxers.
The main forms of training at the second stage (microcycle) are special and complex classes in physical, technical, tactical training using individual and group methods of work. The proportion of competitive and interval methods of work is increasing. The total volume of the training load stabilizes and the intensity of exercise continues to increase.
Methods of education of physical qualities acquire a complex character and are mainly aimed at the development of speed, speed-strength qualities, coordination of movements and special endurance.
The use of these means leads to an increase in the level of general and special fitness and creates a basis for acquiring a high level of special fitness in the main (competitive) period.
In the main period, athletes prepare for the most significant and responsible competitions of the year. As already mentioned, the competitive period in boxing takes 8-9 months. It should highlight the stages of preparation for the most important competitions, to which athletes must approach in the state of the best sports form (peak sports form). In addition, the boxer participates in a number of major competitions, which can be considered as preparatory to more responsible tournaments. Intervals between competitions of the year and their duration may be different. During the period of preparation for the main competitions, there is a regular fluctuation in the level of fitness depending on the time of the main competition and the tasks of performance in intermediate competitions and the increase in the level of various aspects of fitness associated with these tasks.
Practice shows that the optimal time for preparation for the largest international tournaments (European and world championships, Olympic Games), which are held after important competitions and are essentially qualifying, is about two months after the previous performance and subsequent active (week or ten-day) rest.
Such preparation consists of two stages (mesocycles);
1. General preparatory, generally repeating the content of the special preparatory stage (mesocycle) of the preparatory period of training, but with a greater emphasis on the use of general and special physical training: the general preparatory stage (mesocycle) is especially effective when it is carried out in mid-mountain conditions.
2. Special preparatory stage (mesocycle). Preparation for the championship of Russia can be carried out according to the same scheme. However, another option is often practiced: after the end of the competition, the regional leaders who apply for participation in the national championship undergo a three-week training, carried out according to an abbreviated scheme of the special preparatory stage (mesocycle). The same system of preparation is applied between other, smaller competitions, which are filled with the main period of training.
For each competition, athletes reach a high level of sports form, which, after the end of performances, it is advisable to artificially reduce for some time. Maintaining a state of sports form at a high level during three weeks of pre-competition training would require too much physical and mental energy, while a temporary decrease in sports form gives the prerequisites for achieving a higher level of state later.
The need for a gradual rational achievement of a high level of fitness by the end of training requires the distribution of its tasks and means as follows: the tasks of the first week are to reduce the negative consequences of a competitive tournament and prepare the athlete's body for maximum loads of a special nature. Volumetric training and positive emotional general physical preparation are used both for active recreation and for improving the functional state. For the development of special performance, specialized work is carried out on apparatus and multi-round work in pairs separately in high-speed and high-speed-strength modes. Various technical and tactical tasks are given at an average pace for the development and improvement of the sensorimotor, perceptual and intellectual spheres (exercises for "boxing tricks", etc.). The task of the second week is to increase the level of physical and mental performance of the boxer. For this, maximum loads of a special nature are used in combat and sparring conditions, which alternate with outdoor activities. General physical training is carried out with high intensity. Exercises to improve "explosive" and tempo motor skills, reaction speed, thinking, endurance should be highly intense and applied taking into account the individual characteristics of boxers. Special physical training is carried out in speed and speed-strength modes. The tasks of the third week are to restore and improve the special performance of boxers. To do this, active recreation is alternated with exercises to develop speed and agility, improve special individual technical and tactical actions; this week is the final adjustment of weight, requiring great effort and caution. In the process of training, a high level of development of all aspects of performance is achieved. Experimental studies have confirmed the opinion that in the competitive period, an integral part of the preparation process are recovery microcycles after the end of tournaments.
In this regard, preparation for the next competition, in contrast to the generally accepted point of view of a gradual transition to greater loads, should begin after a week of active rest. A variant of preparation for competitions is proposed, according to which, in the first week after the competition, the load is planned based on daily morning warm-ups and three or four game training sessions.
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Cuba has always been famous for strong boxers. The names of Teofilo Stevenson and Felix Savon are known throughout the world. Not the last role in the development of Cuban boxing was played by Soviet coaches: Andrei Chervonenko and Vasily Romanenko, who were sent to Freedom Island - they shared the experience of the Soviet boxing school.
After a certain time in the international amateur ring, Cuban boxers took the lead. When preparing for important competitions, the coaches of the first team were provided with such Cuban boxers daily training plan.
Daily training plan for Cuban boxers
1st day, Monday. 16-18 hours. In the room. Warm-up - various gymnastic exercises, light running, jumps on one leg - 25 min. Shadow boxing - 5 min. Special physical training (SFP) - work on shells - 7 rounds of 1 min. 30 sec. with minute breaks 2 rounds of 4 min. with a minute break. Strength and simulation exercises. Gymnastic and relaxation exercises - 12-15 min. Duration of training - 85 min.
2nd day, Tuesday. 6 o'clock 45 min. General physical preparation (GPP) and SFP. Light warm-up run along the track of the stadium with various exercises, shadow boxing - 25 min. Cross running at the stadium - 20 laps (8 km.). SFP - work on shells - 4 rounds of 1 min. 30 sec. with minute breaks 3 rounds of bag work and 1 round of wall cushion. Gymnastic and relaxation exercises - 10 min. Duration - 90 min.
16 o'clock 30 min.-18 h. Technical and tactical training (TTP) and SFP. Work on shells 7 rounds of 1 min. 30 sec. with minute breaks. TTP - working out technical provisions with a partner - 3 rounds of 5 minutes. with minute breaks 2 rounds of 5 min. - strength exercises (hitting with a wooden roller on a car tire). For some athletes - paws, shells. Gymnastic exercises, shadow boxing, relaxation exercises. Duration - 85 min.
3rd day, Wednesday. 6 o'clock 30 min.- 7 o'clock Charging, various gymnastic and athletic exercises in the city park.
12 o'clock OFP and SFP. Warm-up exercises and easy running - 17 laps of 400 m (7 km). Work with shells - 3 rounds of 1 min. 30 sec. with minute breaks. Gymnastics and relaxation exercises - 10 min. Duration - 90 min.
16 o'clock 25 min. SFP and TTP. Work on shells - 7 rounds of 1 min. 30 sec. with minute breaks. Educational training fight - 3 rounds of 5 minutes. with minute breaks. Against a straight left to the head, a straight right to the torso, a left uppercut to the torso, and a straight right to the head. Or a straight right to the torso, a left uppercut to the torso, etc. - 3 rounds of 3-4 minutes. Roller blows, paws. Shadow boxing, gymnastics. Duration - 90 min.
4th day, Thursday. 6 o'clock 45 min.- 8 h. 15 minutes. OOP and SFP. Warm-up on the track of the stadium - 3-4 circles with various exercises - 22 min. Shadow boxing - 4 min. Running for time 3 x 1000 m with a minute break. SFP - work on shells - 3 rounds of 1 min. 30 sec. with minute breaks. Other exercises - with a roller, gymnastics, shadow boxing - 10 min. Relaxation exercises - 6-8 min. Duration - 75 min.
16 o'clock 35 min. TTP and SFP. Sparring fight for everyone - 3 rounds of 3 minutes. with minute breaks. Individual warm-up - 25 min. Fights are held in two rings at the same time. After sparring fights 1 round of break and work on equipment: 4 rounds of 3 minutes. with minute breaks. Some athletes work on their paws, with a roller. Duration - 85 min.
5th day, Friday. 6 o'clock 55 min. OFP and SFP. Warm-up on the track of the stadium - 4 circles with exercises and easy running - 25 min. Cross-country - 9 km with various exercises, running with arms raised, after cross-country one lap - 400 m of slow running to calm down. Break - 5-6 min. Work with shells - 5 rounds of 2 minutes. with minute breaks. After that, individual lessons: work on the paws, gymnastic and other exercises, relaxation exercises. Duration - 98 min. After lunch, everyone rests.
6th day, Saturday. 6 o'clock 50 min. Warm-up - 3-4 circles, several accelerations during the warm-up. OFP and SFP - 3 series of running 5 x 100 m for a time, after each series 2 minutes. break, at the end - 7 min. break. Work on shells - 5 rounds of 2 minutes. with minute breaks. Relaxation exercises - 7-8 min. Duration - 95 min.
16 o'clock 35 min. Training fight and SFP. Athletes are divided into three groups. The first one conducts training fights, the second worked on shells - 3 rounds of 3 minutes each. with minute breaks, the third - works on the paws, blows with a roller, shadow boxing. Then the groups switch roles. Duration - 90 min.
7th day, Sunday. 6 o'clock 50 min. OFP and SFP. Warm-up on the track of the stadium - 4 circles with exercises. Cross-country run - 7 km with accelerations every 800 m. Work on shells - 6 rounds of 2 minutes. with minute breaks.
16 o'clock 40 min. The main 12-day preparation has practically begun. The whole team was divided into three groups: up to 57 kg, up to 71 kg and over 71 kg. Strictly individual work was carried out with each group. The first group conducted a sparring fight, the second - worked on shells - 5 rounds of 3 minutes. with minute breaks, the third - on the paws and shells - 5 rounds of 3 minutes. with minute breaks. The training ended at 7 pm. 30 min., each group practiced 85 min.
8th day, Monday. 7 o'clock OFP. Warm-up on the track of the stadium - 4 circles with exercises. Work on shells - 5 rounds of 2 minutes. with minute breaks. Gymnastic exercises, blows with a roller, shadow boxing, etc. Only the second and third groups were engaged, the boxers of the first, who had sparring fights the day before, had a rest. Duration of training - 60 min.
10 o'clock 20 minutes. The first group: individual work on the paws - 40-50 minutes, work on apparatuses - 5 rounds of 2 minutes. with minute breaks. Gymnastic exercises. Total - 87 min.
17 o'clock 30 min. Sparring fights for the second group - 3 rounds of 3 minutes. with minute breaks, 4 min. projectile work. The third group worked on shells - 5 rounds of 3 minutes. with minute breaks. Relaxation exercises - 15 min. Duration - 70 min.
9th day, Tuesday. 6 o'clock 45 min. OFP and SFP for the first and third groups. Warm-up on the track of the stadium - 24 min. After that, run 3 x 40 m, 5 x 10 m, 3 x 20 m, 3 x 40 m. Work on shells - 5 rounds of 3 minutes. with minute breaks, other exercises. Duration - 80 min.
10 o'clock 10 minutes. Second group training Individual work on paws - 50 min. and shells - 3 rounds of 3 minutes each, gymnastic exercises. Duration - 110 min.
16 o'clock 30 min. Sparring fights for the third group and work on shells - 3 rounds of 3 minutes. with minute breaks. The first group - simulated training, work on apparatuses - 3 rounds of 3 minutes. with minute breaks and 6 rounds of 3 minutes. with minute breaks. Relaxation exercises. Duration - 80 min.
10th day, Wednesday. 6 o'clock 50 min. OFP and SFP. Warm-up on the track of the stadium. Run 400m at an average pace, 400m fast, 400m easy. The first and second groups participate. Then sprint run 5 x 40 m, run 400 m, the last 100 m - sprint. Work on shells - 3 rounds of 4 minutes each, breaks - 50 seconds. There was a reduction in breaks and an increase in the intensity of work on shells in the last 20-30 seconds. Duration - 85 min.
10 o'clock 15 minutes. OFP. Individual work on paws and shells with the third group. Run 3 to 400 m: the first circle at an average pace, the second - quickly, the third - slowly. After that, sprint run 5 x 50 m. Work on the paws - 40 minutes, shells - 5 rounds of 3 minutes, breaks - 30 seconds. Duration - 98 min.
16 o'clock 30 min. Training fights for the first group and the second group - 5 rounds of 3 minutes each, breaks - 50 seconds. Projectile work. Duration - 72 min.
11th day, Thursday. 6 o'clock 50 min. OFP and SFP. Warm-up at the stadium - running 3 laps and exercises. Running for time - 1000 m. First, the second group, after 1 min. third. Work on shells - 3 rounds of 3 minutes each, breaks - 50 seconds. Other exercises. Duration - 80 min.
10 o'clock 10 minutes. The first group - OFP and TTP. Warm-up on the track of the stadium - 4 circles with various exercises. Run 3 x 400 m at an average pace, fast, easy. Paw work - 52-57 min. Work on shells - 3 rounds of 3 minutes each, breaks - 50 seconds. Duration - 116 min.
16 o'clock 40 min. Sparring fights for the second group - 3 rounds of 3 minutes, breaks - 1 minute. Break - 4 minutes, work on shells - 3 rounds of 3 minutes, break - 1 minute. Other exercises. The third group - training fights - 3 rounds of 3 minutes. with minute breaks, work on shells - 5 rounds of 3 minutes. with minute breaks: bag, wall cushion, roller. Running, gymnastics, other exercises. Duration - 75 min.
12th day, Friday. 6 o'clock 50 min. OFP and SFP for the first and second groups. Warm-up on the track of the stadium - 5 min. Cross - 5 km. Work on shells - 3 rounds of 3 minutes each, breaks - 50 seconds. Roller exercises and gymnastic exercises. Duration - 72 min.
10 o'clock OFP, individual work on paws and SFP for the second group. Cross - 5 km with accelerations. Work on the paws - 40 minutes, work on shells - 3 rounds of 3 minutes, breaks - 50 seconds. Duration - 118 min.
16 o'clock 35 min. Sparring fights for the third group - 3 rounds of 3 minutes. with minute breaks, work on shells - 3 rounds of 3 minutes. with minute breaks. Gymnastics, roller exercises, shadow boxing. The first group - training fights - 3 rounds of 3 minutes. with minute breaks, work on shells - 5 rounds of 3 minutes. with minute breaks, work on the paws. Duration - 70 min.
13th day, Saturday. 6 o'clock 50 min. OFP and SFP. Warm-up on the track of the stadium. Running 1500m against the clock. Work on shells - 3 rounds of 3 minutes. with minute breaks, exercises with a roller, gymnastics. After the examination, the second group worked on the paws - 30-35 minutes. and on projectiles.
16 o'clock 50 min. Sparring fights for the first group - 3 rounds of 3 minutes. with minute breaks, work on shells - 3 rounds of 3 minutes. with minute breaks. Other exercises. The second group - training fights - 3 rounds of 3 minutes. with minute breaks, work on shells - 6 rounds of 3 minutes. with minute breaks. Other exercises. Duration - 85 min.
14th day, Sunday. 6 o'clock 50 min. SFP and work on shells. Warm-up - 4 laps on the track of the stadium with various exercises. Work, on shells - 3 rounds of 3 minutes each, breaks - 50 seconds. Roller exercises, gymnastics. Duration - 55 min.
11 o'clock Warm-up of the first group - 20 minutes, shadow boxing - 4 minutes, individual work on the paws - 42 minutes. and projectiles 3 rounds of 3 min. with minute breaks. Other exercises - 10 min. Duration -108 min.
16 o'clock 50 min. Slurring-fights of the second group - 3 rounds of 3 minutes. with minute breaks, work on shells - 4 minutes, 2 rounds of shadow boxing, exercises with a roller. Duration - 50 min. The third group - training fights - 3 rounds of 30 minutes. with minute breaks. Other exercises - shadow boxing, roller, gymnastics. Duration - 70 min.
15th day, Monday. 6 o'clock 50 min. The first and third groups - OFP and SFP. Warm-up - 22 min., shadow boxing - 3 min. Cross-country run - 4 km around the stadium with accelerations on each lap. Projectile work.
10 o'clock 40 min. The second group - OFP, cross 4 km. SFP - 3 rounds of 3 min. with minute breaks. Other exercises. Duration - 65 min.
16 o'clock 35 min. Sparring fights for the third group - 3 rounds of 3 minutes. with minute breaks. Break - 4 min., 2 rounds shadow boxing, roller, gymnastics. Duration - 52 min. The first group - training fights - 3 rounds of 3 minutes. with minute breaks, work on shells - 4 rounds of 3 minutes. with minute breaks. Other exercises: shadow boxing, roller, gymnastics. Duration - 67 min.
16th day, Tuesday. 6 o'clock 50 min. The first and second groups - OFP. Warm-up on the track of the stadium - 20 minutes, shadow boxing - 4 minutes. Sprint run - 60 m, 10 by 20 m, 8 times by 3, 6 and 9 m, back - 2, 3 and 4 m. Work on shells - 3 rounds of 3 minutes. 50 sec. with minute breaks. Other exercises. Intensive work on projectiles with accented strikes. Duration - 68 min.
10 o'clock 10 minutes. The third group - sprint run: 60 m, 3 x 20 m, 6 x 30 m. After that, an increase in each segment by 10 m (up to 70 m). Paw work - 40 min. Work on shells - 3 rounds of 3 minutes. 50 sec. with minute breaks. Other exercises. Duration - 110 min.
16 o'clock 50 min. Sparring fights for the first group - 3 rounds of 3 minutes. with minute breaks. Break - 3 min. Work on shells - 2 rounds, other exercises. The second group - training fights - 3 rounds of 3 minutes. with minute breaks, work on shells - 4 rounds of 3 minutes. with minute breaks, other exercises. Duration - 60 min.
17th day, Wednesday. 6 o'clock 50 min. The second and third groups - OFP and SFP. Warm-up on the stadium track - 3 laps. Sprint run - 5 x 40 m, 3 x 400 m at an average pace, fast, easy; 5 x 40 m, break - 3 min. Work on shells - 3 rounds of 3 minutes. 50 sec. with minute breaks. Increased speed of action at the end of rounds. Other exercises. Duration - 65 min.
10 o'clock 10 minutes. The first group - sprint run - 2 x 60 m, 5 x 40 m. Work on the paws - 45 min. Work on shells - 3 rounds of 3 minutes. 50 sec. with minute breaks. Duration - 100 min.
16 o'clock 30 min. Sparring fights for the second group - 3 rounds of 3 minutes. with minute breaks. Gymnastic and relaxation exercises. Duration - 42 min. The third group - training fights - 3 rounds of 3 minutes. with minute breaks. Work on shells - 2 rounds of 3 minutes. with minute breaks. Gymnastics. Duration - 55 min.
18th day, Thursday. 6 o'clock 50 min. The first and third groups - OFP. Running - 400m easy, 1000m timed. Work on shells - 3 rounds of 3 minutes. 50 sec. with minute breaks. At the end of the rounds - an increase in the speed of action. Other exercises. Duration - 60 minutes;
Taken from the internet. The original source was not found.
Champion training is the best that exists in the world of boxing theory and methodology. If the fights of the best boxers can serve as an excellent teaching aid for boxing tactics, then the training programs of champions are excellent teaching aids for the general and special physical preparation of a boxer. Of course, not everyone can become a world boxing champion. But any boxer - from a beginner to a master - can afford to train as selflessly and persistently as the best of the best - world boxing champions among professionals.
The article "Training of Champions" presents individual training programs for world stars of the professional ring: Dempsey, Tani, Ali, Foreman, Norton, Bruno, Tyson, Holyfield, Lewis, Byrd, Valuev, Jones, Tarver, Vargas, Wright, De La Hoya, Mayorga , Morales, Benn, Eubank, Hamed, Barrera, Tszyu, Hatton, etc.
Training Mode Jack Dempsey while preparing for the fight with Willard:
Wake up at 6 am
Running 7-10 miles (11-16 km)
Hot and cold shower
Massage
Breakfast, meat and vegetables
Nap
Sprints, a few miles
Training in the gym, sparring (everyone who paid $ 2 could see)
Sprints
Dinner
Rest
Jean Tunney said he ran 10 miles several times a week, a lot of walking and exercise, plus work in the boxing gym is enough for a "modern boxer" (1927) to be in good shape. Fleischer writes, "It's well known that modern fighters don't train as hard. This is probably one of the main reasons longtime boxing fans insist that modern fighters can't compare to the best fighters of the past."
In order to go a distance of 40 or more rounds and throw as many or more punches per round as the fighters in the current fights, plus withstand much tougher conditions, when no one stopped fighting because of closed eyes and torn ears, the boxers performed a huge amount of work and trained almost the whole day. Bob Fitzsimmons ran 30-kilometer marathons; Corbett the day before the match with Fitz ran 13 km in the morning, 6 in the afternoon, shadowboxed for an hour, played two handball games and worked an hour in the gym. To maintain a good pace, the crosses ran behind the galloping horse.
As now, with long breaks between fights, the fighters gained weight, only they worked on losing weight and getting into shape much harder. For example, for a fight with Jack Johnson, which was supposed to last 45 rounds, Willard trained from November to April, dropping from 320 (Valuev's weight), according to Fleischer.
With the transition to "short" fights, training methods have changed. The workouts became less strenuous, with Tunney and Dempsey running "only" 10 miles a day, but they didn't gain weight between fights. While running, it was recommended to carry a cane or squeeze tennis balls to develop the hands. Cross-country runs were usually coached, Tunney, for example, had Olympic marathon winner Johnny Hayes as his fitness coach. The fighters usually did interval work and hurdling was also very common. After the cross-country, the standard exercises were pull-ups and/or simple tree climbing.
The fighters engaged in traditional heavy physical labor to develop strength and endurance: they chopped wood, carried logs, Dempsey dug ditches before the fight with Willard, Benny Leonard plowed a field on a farm, and Fitzsimmons worked as a blacksmith.
Traditional work was going on in the hall
stretching, shadow boxing with rubber bands, jump rope (Johnny Dundee, for example, jumped 2000 times without a single failure, and heavyweight Jeffreys jumped 1500-2500 times in each workout), bag trapping, bag work (Dempsey bag weighed 100 pounds , 45 kg, like standard bags now), sparring (during preparation for the fight, Dempsey sparred 10-20 rounds a day), medicine ball exercises, floor exercises
push-ups, press, etc.
In order to avoid cuts, the fighters wiped their faces with saline or alcohol (Philadelphia Jack O'Brien wiped his face with alcohol at least 20 times a day). In addition, the sparring was without helmets and the fighters worked a lot on close combat and trained to enter the close combat correctly. avoiding cuts from clashing heads.
Daily regime Muhammad Ali
What time did you get up in the morning? Very early, about half past five in the morning, and sent a run.
Did you stretch before your morning run? Yes a little.
How far did you usually run?
About 6 miles, which took about 40 minutes (I always run in army boots).
What did you do after running? A few exercises, stretching, and home in the shower.
What did you eat for breakfast? Natural products, orange juice and water.
What did you do after breakfast? I have always been busy meeting and talking to the press. I loved interacting with people.
What time did you come to the gym? At 12.30.
What time did you leave the room? At 15.30.
What did you do after training? Massage, then shower. Further, perhaps, I spoke with TV reporters, "went out in public", then ate.
What did you eat for lunch? I have always eaten well: chicken, steak, green beans, potatoes, fruit, juice and water.
What did you do after dinner? I liked to go for a walk and watch TV.
For dinner, chicken, steak, vegetables, fruits, juice, water.
What time did you go to bed? Depending on how I feel.
What exercise did you enjoy the most?
Shadow boxing and rope work. I really enjoyed working in the gym.
How many days a week did you train? Six days.
Mohammed Ali training program
WARM-UP
A FIGHT WITH A SHADOW
HEAVY BAG
SPARRING
FLOOR EXERCISES
leaning to the side
torso twists
toe jumps to warm up (15 minutes total)
work on movement and speed of punches: 5 rounds of three minutes (after each round there is a break of 30 seconds)
6 rounds of three minutes, work on endurance and combinatorics of blows (after each round, a break of 30 seconds)
increase in sparring time as the training cycle develops
total execution time 15 minutes (total number of repetitions of all exercises 300)
torso lifts from a prone position with alternate knee lifts ("cycling")
body lifts from a prone position
leg raises
WORK 9 minutes (after exercise, rest 1 minute)
ON A SPEED PEAR
ROPE ROPE
SHADOW FIGHTING
20 minutes (when working with a rope, Ali always moved around the hall: forward, backward, in a circle, mixing different movements, never jumping in one place). Dundee says standing in one place is bad for the heart
1 minute, at an easy pace or half step while hitting
Ali never used weights in his workouts.
Daily regime George Foreman
Wake up: at 4.15 am.
Did you stretch before your morning run? Yes, I did stretching exercises for all the muscles of the pelvis.
How far did you usually run? Approximately 3-8 miles, depending on the stage of the training program.
Comes to the hall at 1 o'clock in the afternoon. Leaves at 15:30.
Goes to bed at 10.30 pm.
What exercise did you enjoy the most? I loved all the exercises.
How many days a week did you train? Six days, Sunday was a day off.
George Foreman Workout
WARM-UP
A FIGHT WITH A SHADOW
SPARRING
HEAVY BAG
WORKING ON A SPEED PEAR
WORK WITH A PEAR ON STRETCHES BETWEEN THE FLOOR AND CEILING
A FIGHT WITH A SHADOW
20 minutes of stretching exercises for all muscles of the body
3-9 rounds of three minutes (after each round, a break of 30 seconds), after every three rounds change of partner
3 rounds of three minutes (30 seconds break after each round)
FLOOR EXERCISES
END WORKOUT
250-300 torso lifts from a prone position
250 leg lifts
stretching exercises (30 minutes total)
shower and rest
Daily regime Ken Norton
When did you get up? 4.15 am.
Did you stretch before running? Yes, full stretch.
How much did you run? From 3 to 8 miles, depending on the stage of preparation for battle.
What did you do after running? I lay down for 15 minutes, then shower and food.
What did you eat for breakfast? 9 eggs, 7 slices of bacon, 8 toast, a bowl of cereal, 2 cups of orange juice, and 2 cups of milk.
What did you do after breakfast? I would go for a 3 mile walk, come home and sleep.
When did you come to the hall? At one o'clock.
When did you leave the room? At 3.30.
What did you do after training? He let my body rest and relaxed.
What did you eat for lunch? I ate around 5:30. Two large steaks, beans and lots of vegetables.
What did you do after dinner? I loved watching movies, as well as recordings of the fights of my future opponent.
When did you go to bed? At 10.30.
What was your favorite exercise?
All.
How many days a week did you train?
6 days, Sunday off.
Did you have a job before you won the world title?
Ken Norton training program
Warm up
20 minutes of stretching all parts of the body Shadow boxing
3 rounds sparring
3-9 rounds with 3 sparring partners, depending on the stage of preparation. Pear
3 rounds Airbag
3 rounds Stretched Pneumatic Bag
3 rounds Shadowboxing
3 rounds Exercises on the floor
250-300 body lifts
250 leg lifts
stretching (total 30 minutes) End of workout
Shower, rest
Training program Frank Bruno
Frank got up at 6am for a run at 6:30am.
Before running, he did a full stretch, which took about 15 minutes. Usually ran 5-6 miles. The route included several hills, I accelerated up and slowed down at the top.
After running, I always jumped rope for 6 minutes, followed by stretching and calisthenics. Then George Francis made me jump into the pond.
For breakfast, I ate fruit juice, cereal, fruit, and yogurt, and drank plenty of water. After breakfast I went for a walk, then went to bed. I also participated in charity events and promotions. Then I had a snack at noon.
Around 2.30 I went for a pre-workout massage.
I left the room at 5:30. I always ended up with a massage, then a shower, and then went home for dinner.
For lunch, I always ate healthy, nutritious food: chicken, rice, vegetables, pasta, fruits, lots of water. It is very important to have a balanced diet.
After dinner I liked to go for a walk, then I watched TV or read. I also love music.
Went to bed at 10.
I trained 5 days a week, plus an easy run on Saturday mornings. On Sunday I had a day off.
- Did you have a job before you won the title of world champion?
- Some. I worked as a bartender in a lotto parlor.
Frank Bruno Workout:
Warm up. - 15-20 minutes stretching all parts of the body
A fight with a shadow. - 3 rounds, work on combinations
Pear. - 4 rounds (Frank sometimes replaced the pear with sparring)
Paws. - 3 rounds, practicing combinations or learning new ones
Pneumatic bag. - 3 rounds
Exercise bike. - 18 minutes (listening to the player)
Trainers. - Chest press sitting, from the shoulders, fast paced
- Cable trainer, arm retraction, fast paced
- Light weights, high reps at a fast pace
- Cable trainer, seated chest row
- Seated shoulder press, fast paced
Press exercises. - 100 slopes
- 3 x 20 medicine ball leg raises
- 3 x 20 medicine ball drops on the press
- Body raises with standing up
Neck. - Frank hangs weights on a special head strap, then raises and lowers his head.
End of workout.
- Walk, drink water, massage.
Daily regime Mike Tyson
Monday - Saturday - "working" days, days off - days off.
So, the daily training regimen:
5 a.m.: Wake up and run three miles
6 a.m.: Mike returned home, took a shower and went to bed to fill up
10 a.m. Wake up for breakfast steak and pasta (Italian pasta) and fruit juice (orange)
12 noon: Mike enters the ring and does 10 rounds of sparring
2 p.m.: same lunch as breakfast
4 p.m.: ring work including bag work, heavy bag last, shadowboxing and exercise bike
5 pm: Mike did 2,000 sit-ups from a prone position, 500-800 dips, 500 floor push-ups, 500 reps of 30kg shrugs, and then 10 minutes of neck work. Exercises to the neck were done in 10 sets - 200 lifts, respectively, 25-40 on the bars, 50 push-ups, 25-40 on the bars, 50 shrugs, and then again.
<Шраги (shrugs) - это упражнение на развитее трапецивидных мышц. Выглядит как пожимание плечами. Делают со штангой, гантелялми, на блоке">
<Хотя: как отметил, Ramon, если взять все упражнения выше, то Тайсон делал 2000+500+500+500=3500 повторений, плюс 10 минут на шею. Рекорд по подъемам туловища за час - 2201, установлен 3 июня этого года, до этого рекордсменом был какой-то индус с результатом в 1448 раз">
7 p.m.: Dinner same as lunch (Mike is not a gourmet)
8 p.m.: exercise bike again, 30 minutes.
9-30: telly and crib
Mike did it in 10 fast cycles: 200 squats, 25-40 sit-ups, 50 presses, 25-40 sit-ups again, 50 shrugs. And so 10 times. And also 10 minutes on the neck wiggles.
At this rate, by the age of 20, he was already able to do 2000 squats in 2 hours.
Neck training was conducted by Mike, in principle, like wrestlers, that is, more precisely, he used one of the elements of wrestling training, since there are several types of neck exercises in wrestling. Mike did a bridge without hands with uniform rocking on his head.
Mike used a variety of training bags: for example, a small, tear-shaped, sandbag that wobbled in front of Mike and he had to make constant slips to avoid touching that slip-bag.
Mike hit a heavy bag last, the bag constantly swayed (if it stopped, then Mike swayed it), that is, without stopping it, he breaks through certain series, hits hard, quickly, as it should, very quickly returns his hands and immediately after the series makes slips with his body , all this in constant motion around the pear.
Rooney: Mike's punching power was developed through hitting heavy bags for a long time, before turning pro he hit a 350 pound 84 inch bag, but he injured his hand a few weeks later and we didn't use that bag again.
(Cus said that the weight of the bag increased and Mike's punching power grew)
Everyone knows that Mike used a digital punching system in training and in fights. This system was developed by Cus D'Amato. Its essence is that the boxer works like an automaton, he does not need time to think about names, only numbers, and the boxer becomes a machine. When Damato was training Puerto Rican José Torres, he developed a punching tool called the Willie Sack, after Willie Pastrano, whom Torres defeated in a title fight. Willie was made from five mattresses wrapped around a frame. A profile of a person was drawn on the front of the mattresses, on which the zones that were the target for strikes were marked, the zones have a digital designation:
1 left hook to the jaw
2-right hook to the jaw
3-left uppercut
4-right uppercut
5 left hook to the body
6-right hook to the body
7-jab to the head
8-jab to the body
It should be noted that these numbers denoted zones, not strikes. That is, 2 - can be either a right hook or a right straight or cross, etc.
Cus recorded his commands with combinations of numbers on tape, and the fighter listened to them and punched combinations. During the fight, the coach could always easily tell the boxer how to beat the boxer, quickly and efficiently. For example: 1,1,1,1,1,1,1.
The parade is commanded by Rooney:
This mode is given for Mike, who was trained by Cass, Rooney.
Under Rooney, Mike did not work much with iron, he did strength exercises three times a week and usually after a workout.
Rooney said: Mike never touched the scales (iron) when I was with him. If he worked with them he would become a lot slower, you can't get faster hands than Ali with weights.
After Rooney, Mike worked with iron regularly. He does the bench press very quickly, one might say with an explosion.
Squats are also smoothly without pauses.
I also read somewhere, I don’t know whether to believe that Tyson’s brother was about 196 cm tall and his father was also very tall. Cus knew this and made young Mike run with 50 pounds of weight on his back in the morning, because he did not want Tyson to grow, because he believed that his style and height were perfect for each other" Shuba.
Daily routine of post-jail Mike Tyson
Wake up: 9 am.
stretching before your morning run? No never.
Runs 5-7 kilometers over rough terrain.
He comes to the hall at 2 o'clock in the afternoon. Leaves at 4.
Goes to bed at 9.30 pm.
Favorite exercise - I really enjoy doing punching and sparring.
How many days a week does he train. Six.
Mike Tyson's post-jail training program
A FIGHT WITH A SHADOW
4 rounds of three minutes (30 seconds break between rounds)
PAW WORK 6 rounds of three minutes (30 seconds break between rounds)
SPARRING
WORKING WITH A PEAR ON STRETCHES M1ZhDUPOLOM AND CEILING
JUMP ROPE
in the weeks leading up to the fight, Mike devotes more time directly to sparring, gradually increasing the number of rounds from 3 to 12 for three minutes each (30 seconds break between rounds)
9 minutes followed by a 30 second break
20 minutes (1 minute break at the end of the exercise)
HEAVY BAG 6 rounds of 3 minutes (30 seconds break after each round)
WORKING ON A SPEED PEAR
5 minutes (after work break 30 seconds)
FLOOR EXERCISES
END WORKOUT
5 sets of 20 push-ups (between sets a break of 30 seconds) 15 sets of 20 torso lifts and; lying position (30 seconds break between sets)
massage, shower, drink water
Recently, more and more often I have to read articles, publications in Russian sports magazines, newspapers, comments on them that it is necessary to adopt the experience of Cuban boxing coaches, and even better, invite a coach from Cuba to work with the Russian team. Perhaps some fans of Cuban boxing will not find my point of view convincing enough. However, having lived in Latin America for almost 20 years, working with boxers from many countries of Central and South America, I have repeatedly had to be convinced that the work of Cuban trainers in other countries is not always as effective as in Cuba.
Without detracting from the achievements of the Cuban School of Boxing, I will try to analyze the reasons for the lack of results in the most important tournaments (Olympics and World Championships) of the boxers of the national teams of the countries where Cuban coaches work (and they work in all countries of Latin America and in many countries of Africa and Asia).
In general, in my opinion, the “Cuban school of boxing” is based on 6 “pillars”:
1. Good "basic" training, the foundations of which were laid by Soviet coaches, which, in turn, is based on the advanced school system of physical education (also Soviet experience).
2. Excellent physical natural data of the Caribbean Negroes "Moreno", their physiological capabilities.
3. The highest authority of the Cuban Boxing Federation in the International Federation (AIBA) and the support of the judiciary (most of the judges in AIBA are representatives of the “developing” countries of America, Africa and Asia).
4. Psychological advantage based on confidence in one's superiority over the enemy (a consequence of victories in the international arena).
5. Lack of this in the opponent (in boxing the role of psychology is extremely high). Most opponents enter the ring against the Cubans demoralized.
6. There is another reason for the impressive victories of Cuban Olympians: there is no professional boxing in Cuba that "sucks" young talent from amateur boxing.
But it is precisely these factors that explain the lack of results in the work of Cuban coaches abroad (they work in all countries of Latin America and Africa, and most of them are far from the best representatives of the Cuban coaching corps).
It is quite obvious that blind repetition of the Cuban training system in isolation from these 6 factors cannot lead to success in modern combat. As a confirmation of my words, I will give the following argument: In Cuba, the ratio of whites to Caribbean Negroes is moreno, in a percentage ratio of about 70 to 30. In gyms - including boxing - the ratio is about the same. As you can see, there are even more white athletes. Why is the Cuban national team 100% composed of "moreno"? There can be no talk of any discrimination. This means that the Cuban system of training boxers is entirely focused on the natural "physiological" features of the Caribbean blacks (endurance, immunity to blows, rapid recovery of combat capability after the strongest blows received, and others).
It is quite obvious that white boxers who do not have these qualities from birth and who have received the SAME technical and tactical training as their dark-skinned comrades simply cannot win in an open, “total” fight and cannot break into the national team of the country. But you can beat the Cubans! This is proved by Russian, Asian and European boxers who do not follow the Cuban tactics of "total" boxing and win through reliable defense, competent movement and counter punches. Unfortunately, the sports leaders of the boxing teams are under the hypnosis of the impressive victories of the Cuban boxers and instead of looking for their own ways to achieve victory, they are trying to make some kind of "little Cubans" out of their boxers with the help of Cuban coaches.
I remember that I happened to attend a seminar for trainers of the All-Union Central Council of Trade Unions in Voskresensk around 1969-70 (I was sent from the Boxing Federation of the Krasnodar Territory). The authority of Soviet boxing in the world was undeniable at that time. Let me remind you: Soviet boxers won two Olympics in a row. Despite the fact that many of our coaches were working in Cuba at that time, the Cubans were not then our main rivals. And so, one of the future Head Coaches of the USSR National Team took the floor. He had just returned from Cuba and was still under the impression of what he saw. In his speech, he said something like this: “The future is for Cuban boxers. We must completely reorient our boxing, make it more aggressive, “total” (then this word came into fashion, denoting the ability to fight at the highest pace throughout all three rounds - it is this style of fighting that corresponds to the physiological capabilities of the Cubans - “moreno”) ... These words sparked a heated discussion. One coach, very respected by me, took the floor: “Listen, we are beating the Cubans! Due to technology, defense, tactics, finally! Why should we lose our established school?”… To which he received an arrogant answer: “You don't understand anything. We must keep up with the times!” After this seminar, the ship of Soviet boxing made a sharp turn - the judiciary was instructed: in all fights, even in junior youth competitions, only those boxers who "moved forward, without fear and reproach" began to receive victory. Moreover, it reached the point of absurdity - a different boxer, meeting a maneuverable opponent, simply "ventilated the air", received oncoming, retaliatory blows, "failed", lost his balance and ... got a victory! In our boxing, they literally “shot” original boxers, followers of Great Technicians, such as V. Yengibaryan, V. Ageev, L. Sheinkman, Alois Tuminsh, Vilikton Barannikov and others who knew how to hold entire tournaments without getting a single one, any a serious blow, feeling like a fish in water in a whirlwind of chaotic, aimless, stupid blows ... They simply did not get a victory! We have not yet overcome the consequences of these "historical experiments" in Soviet boxing...
It seems to me that Russian Boxing, the heir to the Great, "Soviet School of Boxing", has a huge, completely unused, both practical and theoretical potential, which, if realized, allows us to count on achieving high results in the main competitions of the planet - the World and Olympic Championships. Games. We need to stop blindly following established stereotypes and pay more attention to finding new ways to win.