FLOYD MAYWEATHER is a money machine. He’s also an endurance machine. Indeed, we mentioned in our scientific prediction how much time Mayweather spent training and how on many levels his training is typical of an endurance athlete.
But pro boxing isn’t an endurance sport. The only slow-plodding boxers do is during the ringwalk.
It’s a high-intensity intermittent-impact sport. It requires red-zone dominance and adaptability.
What does this mean? ‘Athlete B’ has the capability to perform at higher intensities than ‘Athlete A’. This allows ‘Athlete A’ to control the contest at an intensity that is greater than the opponents.
This will induce cumulative fatigue in the opponent and lead to a favorable judges view or stoppage.
In general by writing intensity I mean ‘fitness’. The equation is simple to calculate but the physical components take years to develop.
So what do you need to do to develop intensity?
First of all, measure your fitness, like we do here with a valid test of intermittent exercise capability.
Then you get to work:
To improve your intensity you’ll need to be able to deliver and use more oxygen in your muscle. Over a 12 week camp this simple three phase approach might be a sensible approach:
1) Extraction & utilisation phase – 0 to 3 weeks – Sprint interval training
30 second, maximum efforts, on a cycle (if you’re way off fighting weight), treadmill, or hill. Rest 4 min. Repeat 4 to 6 times.
Aim: exercise as hard and as fast as possible.
Why? Research has shown that training sessions like this activate enzymes that turn on switches to create mitochondria (our metabolic energy plant).
2) Delivery phase – 3 to 10 weeks – high intensity interval training
4 to 8 min efforts at 90% maximum heart rate or 9/10 effort. Rest half of exercise time. Repeat 4 to 6 times.
Aim: spend as much time >90% maximum heart rate as possible.
Why? Research has shown this type of training places strain on the heart and the cardiovascular system such that you can deliver more blood carrying oxygen to the muscle.
3) Taper – 10 to 12 weeks
20 seconds maximum effort, 10 seconds recovery, repeated 6 to 8 times. Rest 3 to 4 min. Repeat twice.
Aim: Exercise as hard and as fast as possible.
Why? Research shows us that maintaining intensity but reducing volume in the final 2 weeks of training can have beneficial effects on performance.
Do this either at the end of the week before a fight or at the start of fight week.
Why? Because “if you’re not assessing… you’re guessing!”
Your training could look a little something like this….
Avoid building your fitness using long-slow plods. You’ll need to adapt to anything in the ring but you’ll also need to control the ring with your intensity. Take our methods and adapt them to your needs to improve your fitness and intensity.
Alan Ruddock is one of the founders of Boxing Science