Your welcome.
Dr. Hatfield points out that the training methods should match the athletes work profile...boxers (and muay thai) need to maintain anaerobic stamina with occasional bursts of power for 3 minutes and then rest for 1 minute.
I'm going to try and re-tailor my 3-month offseason to include:
1. Improve general strength foundation
2. Max limit strength for boxing specific movements
3. Light Plyomertrics
4. Increase anaerobic strength endurance (maximum force output time after time).
5. Improve moderate aerobic threshold and fitness.
1. General Strength: I intend to use basic strength excercises for 8-12 repetitions to workout multiple muscle groups: Bench Press, Bent over rows, military press, arm curls, squats and deadlift.
2. Max limit strength for boxing: I will use excercises that involve push off from the legs, rotation of the hips, shoulder/back extension and tricep work. Limit strength will be from 5-7 reps.
3. Light plyometrics: basic side by side box jumps, vertical leaps, squat stadium hops, clap push ups.
4. Anaerobic strength endurance: non-stop straight punching 15 secs, non stop hooks 15 secs, non stop uppercuts 15 secs; rest one minute- 30 of each etc.
5. Moderate aerobic threshold: 4:00 minute interval runs at 70-75% of max speed, 1:00 minute slow pace - repeat for 12-15 times.
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