Tom Yum

I got this from a website written by Dr.Fred Hatfield, http://www.sportsci.org/news/news9709/hatfield.html

Is there a place for periodization, force-velocity curves, and even plyometrics in the often archaic world of professional boxing? Fred Hatfield convinced Evander Holyfield that there is. Here, Dr Hatfield describes the conditioning program that prepares Holyfield for all the physical demands of a championship fight, all except biting.

Training Strategy for Evander Holyfield

The time-honoured -- but unfortunately ill-conceived -- practice of long, slow distance work as a conditioning regimen for boxers is what Evander learned from the training dinosaurs of his youth, and had continued with for years. When I was brought aboard his team, prior to his fight against Buster Douglas in 1990, Evander was in sad physical condition considering the specific demands of his sport. I immediately tested Evander's responses to three minutes of boxing specific total body work (see the 3-minute drill description below), which brought his heart rate above 180 bpm. He needed a full 7 or 8 minutes to recover back to 120 bpm after this single bout, analogous to one hard boxing round. What was worse, after doing five of the 3-minute drills with a one minute rest between, his heart rate remained above 150 between bouts. In short, he did not have the capacity to sustain a high performance level for even half of the duration of a professional fight.

My responsibilities were limited to the physical conditioning component of Evander's training, which had to be integrated into his skills and sparring training. Boxers require not only agility, speed and strength in short, explosive bursts, but also a high level of anaerobic strength endurance in order to perform these bursts over and over for ten rounds or more. I designed Evander's training regimen and nutritional protocol to reflect these all-important elements. The road work ended promptly and completely.

The conditioning program described below was the program I personally supervised Evander through prior to the Buster Douglas fight. He also used the same training cycle in preparation for his most recent fights against Mike Tyson, but I was not there personally to oversee his training. This preparation was supervised by a friend of mine in the strength coaching profession who assures me the Evander followed the prescribed program precisely.

General Points of Conditioning for Boxers

There are several general concepts which helped to shape the specific program that I designed for Evander. First, the work profile of boxing is repeated 3-minute rounds of activity, often with very high intensity bursts within a round. The rounds are separated by one minute rest intervals. Thus, the relative contribution of anaerobic energy release pathways is considered extremely important, with aerobic capacity playing an important role in terms of facilitating rapid recovery. Extreme conditioning is required to fight effectively for ten intense, 3-minute rounds and anaerobic endurance is a key aspect that cannot be overlooked. Short of an early round knockout, boxers cannot afford to win only the early rounds of a fight. They must maintain an intense, but measured pace throughout a long and competitive bout. So conditioning counts almost as much as skill for boxing success. Optimal physical conditioning provides the platform from which the skills can be used. The best way to simulate the demands of boxing is to use conditioning methods which mimic the work/rest ratio and integrated bursts of power that typify boxing.

Boxing is a highly individual sport. Fighters possess unique styles that create specific physical demands. Some rely on explosive strength ("power"), for others it's starting strength ("speed"), and for most a combination of the two ("speed-strength"). True champions alter their style in a way that will make them more able to attack the weaknesses of any given opponent. Improvements in specific capacities can be made, but they are only helpful if integrated into the fighter's style. For example, extensive footwork exercises may not benefit the power puncher who fights stationary and looks to deliver a blow that starts with the legs and drives right through the opponent (and wins that way). Similarly, a fighter who relies on punching speed and fast footwork should not put all his training hours into heavy bag work and muscle mass development. So, the program designed must not only be specific to boxing, but also specific to the boxer.

Ideally, the boxing punch consists of a synchronization between arm, leg, and trunk actions. The punching movement of a boxer consists of leg extension, trunk rotation, and arm extension, in succession. The more effective the coordination between arm, leg and trunk movements, the greater the impact force of a punch. The leg muscles play a vital role in the power developed in this sequence. Increasing leg force development and coordinating it with trunk and arm action is probably the most effective way to increase punching power.

Because boxing is an explosive sport, ballistic training methods are especially effective during weight training for boxing. This kind of training method requires the athlete to perform each repetition explosively, with maximal intended velocity. Finally, in my view, the best way to weight train for competitive boxing is via a cycled training schedule. This type of training schedule integrates workouts and exercises that will meet all the basic performance demands of boxing, strength, power, speed, agility, and strength endurance.

Evander's Conditioning Plan

Weeks One, Two and Three
1. Maximize muscle mass -- Evander needed to increase his body mass from under 210 to 220 pounds.
2. Minimize fat accumulation during hypertrophy phase (dietary strategies including "zig-zag" diet were employed).
3. Improve general strength and fitness foundation, including moderate aerobic threshold intensity training.
4. Begin training to increase anaerobic threshold.
5. Introduce light plyometrics.

Weeks Four, Five and Six
1. Maximize limit strength of muscles/movement used in boxing (emphasis on legs).
2. Increase anaerobic strength endurance (maximum force output time after time).
3. Begin training specific skills (weaknesses) in earnest.
4. Concentrate on between-workout recovery.
5. Introduce explosive strength and starting strength with moderate plyometrics.

Weeks Seven, Eight and Nine
1. Maximize explosive strength.
2. Specific event skills must predominate all skills training sessions.
3. Continue anaerobic threshold training.
4. Maximize between-workout recovery.
5. Incorporate weighted plyometrics and hill/stairs running.

Weeks Ten, Eleven and Twelve
1. Maximize ballistic strength (starting strength) using "shock" plyometrics (built on a 9-week base of plyometrics progression).
2. Heavy emphasis on anaerobic threshold.
3. Maximize between-workout recovery ability.
4. Heavy emphasis on skills.
5. Emphasize speed, agility, ballistic movements.
6. "Overspend" drills in final preparatory period.
7. Begin "complex training" (description below) as a replacement for normal weight training.

Evander's Training Techniques and Sequences
(abbreviated terms are described after the table)

Mesocycle One

Session
Training Mode
Frequency

Morning workouts
Boxing Skills
Daily


LBE
Mon, Wed, Fri


UBE
Tues, Thurs, Sat


Versaball
Mon, Wed, Fri

Noon workouts
3 Minute Drill (4-6 sets)
Mon, Wed, Fri


Plyometrics
Tues, Thurs, Sat

Evening workouts
Weight Training
Mon-Fri


Mesocycle Two

Session
Training Mode
Frequency

Morning workouts
Sparring/IE
Daily/twice weekly


LBE
Mon, Wed, Fri


UBE
Tues, Thurs, Sat


Versaball
Mon, Wed, Fri

Noon workouts
3 Minute Drill (7-9 sets)
Mon, Wed, Fri


Weighted plyometrics
Tues, Thurs, Sat

Evening workouts
Explosive weight training
Mon-Fri


Mesocycle Three

Session
Training Mode
Frequency

Morning workouts
Sparring
Daily


LBE
Mon, Wed, Fri


UBE
Tues, Thurs, Sat


Versaball
Mon, Wed, Fri

Noon workouts
3 Minute Drill (10-12 sets)
Mon, Wed, Fri


Shock plyometrics
Tues, Thurs

Evening workouts
complex training
Mon-Fri


Explanation of Training Terms and Details

Boxing Skills & Sparring Evander's personal boxing skills regimen is up to him and his coach. However, Evander's coach and I communicated to establish precisely what physical and mental capabilities this form of periodized conditioning would provide Evander. In this way, Evander's boxing skills were in perfect sync with his fight strategy and his conditioning efforts right up to the fight.

IE Impulse/Inertial Machine. This machine is used to develop starting strength in jabs, uppercuts, hooks. It is tough and requires total body coordination. This training apparatus was employed to help Evander develop this motor sequence and use his legs more when punching.

UBE Cybex Upper Body Exerciser (upper body exercycle)

UBE load setting/intensity
Work Duration
Rest Duration
Repetitions

Mesocycle One
max
1 minute
1 minute
5

Mesocycle Two
max
90 seconds
1 minute
8

Mesocycle Three
max
2 minutes
1 minute
12

LBE Lower Body Exerciser (exercycle)


UBE load setting/intensity
Work Duration
Rest Duration
Repetitions

Mesocycle One
max
1 minute
1 minute
5

Mesocycle Two
max
90 seconds
1 minute
8

Mesocycle Three
max
2 minutes
1 minute
12


VersaBall This is a more comfortable variation of the old medicine ball. Upper body plyometrics teaches explosive and starting strength in all punches and requires total body coordination. VersaBall throws were made from the following positions.

right and left jab positions (single arm)
between legs (double arm, for back)
overhead (double arm, for midsection)
chest pass (double arm)
Weight Training Initially (during mesocycle one), Evander followed a modified bodybuilding and basic strengthening program using a "variable split" format. A, B and C specify whether the workout is to be a very easy one (A), a moderately difficult one (B), or a high intensity one (C). This part of Evander's program was monitored by Lee Haney, multiple "Mr. Olympia" bodybuilding champion, and a former student of mine.

Evander's Variable Split Exercise Listing

The precise schedule of when to do an A, B or C workout was matched to Evander's recuperative abilities.
Chest
A workout
bench press


B workout
add dumbbell bench press


C workout
add incline dumbbell bench press

Shoulders
A workout
seated dumbbell presses


B workout
add frontal dumbbell raises


C workout
add lateral raises

Back
A workout
bent rows, back extensions


B workout
add modified pull-ups


C workout
add pull-downs

Arms
A workout
EZ curls, pushdowns


B workout
add hi, moderate and low rep system


C workout
add dumbbell curls, dips

Legs
A workout
safety squats, keystone deadlifts


B workout
add lunge walking, glute-ham raises


C workout
add twisting squats, leg curls

Midsection
A workout
Russian twists


B workout
add pre-stretched crunches


C workout
add sidebends


In mesocycle two, Evander switched to a sports-specific weight training program.

In mesocycle three Evander switched to "complex training." This form of training targets limit strength, explosive strength and starting strength/amortization in one "set" of exercises. The exercises are performed back to back and include jumps, bar exercises, and depth jumps--in that order. The function of the complex method is to peak the athlete. My experience has been that it is a better peaking program than simple bar exercises or plyometric exercises alone.

3-Minute Drill: 3-minutes of combinations of forward and backward sprints, skipping, hopping, jumping and "carioca" (football) drills for both upper and lower body.

Start out with only three, 3-minute drills with one minute rest between each gradually (over the first mesocycle) work up to six 3-minute drills with one minute rest between Take pulse after each drill (target: 180 bpm), and again after one minute rest (target: 110 bpm). Below are the instructions given to the trainer responsible for monitoring Evander's 3-minute drill training and plyometrics sequences.

Bear in mind that this drill is NONSTOP -- pushing him to the absolute limits of his anaerobic tolerance. Keep pounding it into him "CHECKMARK! CHECKMARK!" on all of his movements, including every step he takes, every jump, hop, skip and start/stop. "Checkmark" is a phrase known to all of the athletes I work with. It reminds them to keep the amortization phase (transition from down to up or backward to forward) of each movement pinpoint sharp, the way a "checkmark" looks.

The 3-Minute Drill Sequence:
Jog or step-ups to warm up, then

sprint 40 yards
stop and sprint backwards
stop and sprint backwards
jump in place high ten times
get in a pushup position and give me your legs
run forward on your hands
run backward on your hands
run left
run right
jump up and down on your hands 10 times
stop... get up... carioca left 40 yards
carioca right back to me
skip 40 yards
skip backwards back to me
Each 3-minute drill is performed on verbal commands from the trainer. Evander must go for a solid 3 minutes at a heart rate of 180 beats per minute (minimum). After a one minute rest (getting his heart rate back to 110-120) repeat, rest, and repeat again.

Notice that jumps, hops and skips should be performed with "checkmark" intensity, as should every single move Evander makes -- POUND that thought into his head every minute of these drills. Always tape Evander's wrists and wear gloves (protection from debris and potholes)!

Plyometrics This is a way of improving starting strength, explosive strength and amortization (the "checkmark") through total concentrated force output in every move Evander makes. The Plyometrics Sequence

1. jog or do stepups to warm up
2. easy (not "all-out") jumps, hops, skips, and then
3. do 20 yards of skips
4. again
5. hops like a kangaroo
6. again
7. repeat 3, 4, 5, and 6 backwards
8. one-legged hops 30 yards (both feet)
9. hops on hands 10 yards
10. repeat 9 backwards
11. repeat 9 left and right

In second mesocycle, do all of the above with a weighted vest.

In third mesocycle, incorporate bench hops, 10 reps.

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terry

Very good post. Thanks, Tom Yum.

Terry

ryanhall

Wow. That was great. Thanks for posting it.

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Tom Yum

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.

5.

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terry

Tom Yum, what does your yearly calendar look like? How many fights do you have in the coming year and how far away are they spaced? The reason why I'm asking is that you may need to concentrate on healing and recovery during the off season rather than building up an anaerobic threshold. Conventional wiseom is that strength training, physical rest, psychological rest and the avoidance of overtraining should be part of your off-season plan.

Terry

Tom Yum

I have one fight coming up toward the year's end in November (amateur boxing). During the spring 2004 (March/April) there's a kickboxing tournament (amateur kickboxing). The rules allow leg kicks, but no knees/elbows (Thank God). The challenge will be in fighting several full-contact fights, due to the tournament format. My MT coach had to move for his job, but there are several good Thai guys here in Houston.

I've been taking it fairly easy for the past 3-weeks. Sticking with 10 min steady rope work, 3:00 interval runs (@ 65-70%) with 1:00 coasting for 2 miles on one day and shadow boxing followed by circuit training (30 reps per excercise). I train 2 days on, 1 off.

As far as boxing skills off season, do you recommend I just stick with pad work & defense? Or take a break from it?

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Tom Yum

The competitors in the kick boxing tournament come from a variety of styles - muay thai, TKD, and karate.

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Lost Ronin

Some good stuff up there... tell me Tom, what kind of cardio are you doing on a typical training week? The cardio that Evander was doing is known as H.I.I.T (High Intensity Interval Training), it is probably the best form of cardio for any combat athlete. Also, have you adopted the Plyos as part of your training regimen? I've been curious about them but haven't had the time to check them out. Thanks for posting, the info is really good.

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Tom Yum

Right now I'm in my off season.

I run 3x a week (instead of 5-6).
I cover about 2-3 miles, doing 3 minute intervals at 60-70% of my max speed and 1 minute of coasting. Before I run I stretch and skip rope for 10 min straight at a light, quick pace. I would like to increase my distance to 4-5 miles by August 4x per week and then get back to 2-3 miles at 70-80% max, increase the distance until September up to 85% 5x per week and then October switch over to Sprint intervals.

I shadow box on the off days. I have a similar plan for hitting the pads, bags and sparring.

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SpecOpsScout

Hey Everyone,
I'm not familiar with the training apparatus mentioned in the article. Does anyone have a link where the items can be seen?
Thank you for your time.
Respectfully,
Harry

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