Combat Conditioning In-House Movement Clinic

We have recently extended our services to in-house movement clinics, and our introductory sessions are taking place at Sheffield City ABC as part of an 8-week training intervention. The movement clinic will aim to integrate exercises into technical boxing sessions to promote key movement patterns and mobility. The program will be a combination of generic movements for athletic development, boxing specific movements and to improve individual specific imbalances. Success of the intervention will be decided by a pre-/post-testing method named the Functional Movement Screen (FMS). From the test, we can make individual recommendations and give detailed gym reports. 

Daily Mobility Sheets

Following the FMS testing, we can identify specific movement incompetencies of the individual. From this, we can create individual specific programs for the boxers to take home and work on their needed areas for improvement. The program consists of 4 specific and 4 general exercises, and the boxers are encouraged to do this 1-2 times a day. 

The Sessions

The program consists of 1 x 30 minute sessions per week and there are 4 sections to the session focussing on different areas of movement and mobility. The start of the session consists of Floor Work performing a variety of isolated exercises, mainly focussed on controlled movements of the shoulders and hips. The 'Specific' section follows, this is where the boxers will perform the individual specific exercises from their daily mobility programs - these exercises were prescribed following the FMS report. Next section named '3D', this consists of three dimensional movements challenging the whole body through a series of complex movements.  The final section is named 'Punch Specific' where we integrate movements and activation patterns for boxing. ·       

Potential Benefits of the Program

• Mobility can help the transmission of force – i.e. harder punch
• Developing key movement patterns will enable more advanced S&C training methods in the future
• Injury reduction and prevention of muscular imbalances
• Promote correct activation patterns for punching – more fluid, powerful and less chance of injury
• Can be integrated as an effective warm up

This is an exciting time for Combat Conditioning as we venture into new territory, we look forward to the next 8-weeks at Sheffield City ABC the results we can achieve together. 

If you are interested in the services we provide, please contact us through facebook, twitter and e-mail. 

www.facebook.com/shucombatconditioning

https://twitter.com/SHU_Combat

D.wilson@shu.ac.uk or 07875842917

Thanks 

Danny Wilson BSc ASCC

Combat Conditioning Junior Program

From the very beginning of Combat Conditioning, one of the main selling points used is that it is open to all Ages and Abilities. I am proud of how many junior athletes have participated in the program, mostly due to this being a sign that the importance of strength and conditioning for youth athletes is becoming well recognised.


Leon and Josh are happy to be here, its the look of deep concentration...

Our Junior program is very similar to our graduation scheme for the amateur boxers that are over 15 years of age. The Junior graduation scheme consists of 2 x 6-week programs for each of the Bronze, Silver and Gold stages. The aim of these programs are to gradually develop movement patterns to coincide with the Long Term Athletic Development (LTAD).

The LTAD model is a framework for an optimal training, competition and recovery schedule for each stage of athletic development. The model consists of 7 stages, developing a continuum guiding a young athlete from learning fundamental movements to training at an elite level. This model also coincides with the "Window of Trainability", a period of time where an increased opportunity to create physiological and neurological adaptations. The Athletes who engage in the model and its practices are more likely to produce athletes who reach their full athletic potential. 

Here are some facts that support our junior strength and conditioning programs

Movement Patterns and Mobility

During childhood, many physiological changes are related to growth and maturation. Likewise, regions of the brain develop at an accelerated rate (Casey et al. 2005), this offers a key time frame to learn and improve fundamental movement patterns. This will lead to increased muscular force production and overall motor skill proficiency.

Building a wide array pf general movement patterns will allow more advanced strength and movement programs in later maturity.

Strength

During growth, children naturally increase strength through neurological and muscular changes. There has been many studies that have reported increased muscular strength in youth athletes following various resistance training protocols; including single-set workouts, multiple-set workouts, medicine balls, elastic bands and bodyweight exercises (Faigenbaum et al. 2005; Faigenbaum et al. 2007; Symanski et al. 2007; Annesi et al. 2005; Falk and Mor 1996)

Increases in strength of adolescent and untrained youth athletes are expected to be between 30-74% (Faigenbaum et al. 2007).

Regressions and progressions of exercises can improve muscle activation sequencing needed to build movement competency for advanced training methods.

Muscular strength supports a number of athletic movements, such as running, jumping, throwing and most importantly… punching.

Plyometric Exercise 

When performing explosive actions, such as sprinting, jumping and punching, there is a pre-stretch of the muscles before the muscular contraction. This is defined as the stretch shortening cycle (SSC) – this can be enhanced by plyometric training. 

Plyometric performance is dependent on a combination of leg stiffness, reactive strength index and force production. Lloyd et al. (2012b) reported 12-15 year olds improved in leg stiffness and 12 year olds improved in RSI following a 4-week plyometric training protocol. 

I hope you enjoyed the blog post. If you would like to get involved with the junior combat conditioning program or seek more information, please get in touch.

Thanks

Danny Wilson BSc ASCC  

References

ANNESI, L. et al. (2005). Effects of a 12-week physical activity program delivered by YMCA after school counsellors (Youth fit for life) on fitness and self-efficacy changes in 5-12 year old boys and girls. Research quartely for exercise and sport, 76, 468-476.

CASEY, B. J. et al. (2005). Imaging the developing brain: What have we learned about cognitive development. Trends in cognitive science, 9, 104-110.

FAIGENBAUM, A. D. et al. (2007). Effects of a short-term plyometric and resistance training program on fitness in boys aged 12-15 years. Journal of sport science and medicine, 6, 519-525. 

FAIGENBAUM, A. D. et al. (2007). Preliminary evaluation of an after school resistance training program. Perceptual and motor skills, 104, 407-415. 

FAIGENBAUM, A. D. et al. (2005). Early muscular fitness adaptionsin children in response to two different resistance training programs. Paediatric exercise science, 17, 162-166.

LLOYD, R. S. et al. (2012b). Effects of 4-week plyometric training on reactive strength index and leg stiffness in male youths. Journal of strength and conditioning research, 26, 2812-2819.

SZYMANSKI, D. J. et al. (2007). Effect of torso rotational strength on angular hip, angular shoulder, and linear bat velocities of high school baseball players. Journal of strength and conditioning research, 21 (4), 1117-1125.

A Winning Weekend

It's been a busy weekend for Boxing in the steel city with Coldwell, Hennessy and Dennis Hobson putting on shows at Ice Sheffield, Ponds Forge and The Octagon, respectively. These shows included some Combat Conditioning regulars. We also had some of our junior boxers competing in amateur shows across the country, meaning we had 7 regulars competing over the past few days. I am very proud to say that we had 6 out of 7 win, with impressive performances across the board. Also in action was Sheffield Super-bantamweight Kid Galahad, who added the Commonwealth crown to his already impressive CV. The current European champion has been working in the labs at Sheffield Hallam University with physiologist Alan Ruddock. Alan's role is to structure treadmill interventions and physiological assessments to optimise Barry's physical condition when preparing for his big fights. Here are some headlines from a very successful weekend: 

Steel City Assassin Does The Job 

 
After a frustrating couple of weeks, David Howe finally got his chance in the ring to continue his heavyweight journey. The Steel City Assassin fought Ladislav Kovarik from the Czech Republic, who has come against the likes of Hughie Fury, Martin Rogan, Matt Skelton and Richard Towers. Although these names contributed towards his 17 losses, the Czech had 10 wins to his record with 5 knockouts. Howe used his size and reach advantage by continuously connecting with stiff left jabs. Kovarik's offence consisted of charges at Howe whilst throwing overhand rights. Dave moved and covered up well, keeping his opponent out of reach. As the rounds passed, Howe's punches were coming nicely together started to carry a bit more sting, rocking Kovarik on numerous occasions. Dave finished the fight in the blue corner, with a series of right hands getting through and eventually flooring Kovarik with a right uppercut. A third round knockout win is what Dave deserved after a professional display.

Atif Bangs His Way To 11-0

 
Atif Shafiq has had the perfect learning experience for the start of his career in the paid ranks, with ten wins against very experienced journeymen. His 11th bout came against a very tricky customer in Andrejs Podusovs, who was very game boxer looking for the win. Podusovs constantly came forward, challenging Atif's ability to cope with pressure. As the fight progressed, Atif gained confidence and countered Podusovs attacks with straight shots as well as left hooks. Despite Atif displaying no fear in going toe to toe, he remained disciplined by stepping back and picking his shots. A very high intensity was maintained for the duration of the fight, with Atif looking the much stronger in the closing stages. A fantastic bout, with Atif showing he has the will as well as the skill!

Successful Second Mission for Nassa Boxing

 
Pharys and Ramzy Nassa, two of the five Nassa brothers attending Combat Conditioning, were in action Saturday night at Sheffield Octagon in their second professional fights. Ramzy was up first, coming up against David Kvaratskhelia. Coincidentally, the Georgian was a former foe of brother Pharys in his debut fight. Ramzy won the bout with a points decision. The 'Fresh Prince' also recorded a points victory over another Georgian Khvicha Gigolashvili. The Nassa's are the most frequent attendee's to the Saturday sessions, and I would say the most improved in their movement and strength. They were the first boxers to reach the Gold program, we are looking forward to a productive summer making some serious progress with big lifts. 
 

Niall and Josh Are Just Two Sharp 

The Sharp cousins, Niall and Josh, have been Combat Conditioning regulars for the past 8 months. During this time, they have shown significant improvements in movement and are currently working through the Junior Silver Program on the 'Combat Conditioning Graduation' scheme. The lads both won their bouts by unaninous points decisions over the past few days. I was not present for the fights, but after seeing the lads sparring earlier on in the week I have noticed some definitive improvements. Josh's movement has become quicker and more tactful whereas Niall looks physically stronger. Well-deserved winning end to the season, keep up the good work. 

Leon's Unlucky in Liverpool

 
Yorkshire schoolboy champion Leon Moulds, who is another great example for our Junior program, boxed on Sunday in Liverpool. Unfortunately Leon did not get the points decision he hoped for against a national finalist in his own backyard. However, Leon should be proud after boxing really well against one of the best in the country. He has made great progress on the Combat Conditioning program and we look forward to a productive summer to further develop his athleticism. Enjoy the Yorkshire training camp Leon.

There's No Stopping The Kid

 
Barry Awad, famously known as Kid Galahad, added the Commonwealth super-bantamweight title to his glittering résumé with a classy display against Australia's Fred Mundraby. Following his last two fights for the British and European belts, Barry looked more than comfortable in the Oz's company, finding repeated success with combinations and smoothly switching stance. Mundraby looked puzzled by Galahad's style and eventually ran out of ideas, leading him to quit on his stool and allowing Barry to continue on his journey to the top. 

As a strength and conditioning coach, I love it when an athlete I work with sees marked improvements in strength, speed or movement etc. But there is nothing more rewarding than seeing athletes be successful at their sports, especially in Boxing when you consider the high levels of training loads and effort they have to endure. As we approach the closing stages of the season, the majority of the lads have had a positive end to the season. This momentum should be carried into summer training, making sure we have a fitter, faster and stronger start to next season. 

Thanks

Danny Wilson BSc ASCC

Muma's Strong at the Weight

In recent weeks, Combat Conditioning regular Muma Mweemba has increased the frequency of his Strength and Conditioning training whilst taking part in a MSc case study. The elite amateur wanted to increase punching force at the lighter weight category of 60-64 kg. To do this, we implemented various exercises and strategies develop Muma's maximal strength and acceleration. Write up of the case study will be finalised and published for the blog soon, but in the meantime this infograph indicates the excellent progress Muma has made during the 6 week block. He has made further progress in the gym since evaluating the program, looking in great shape for his Yorkshire title fight May 16th. We wish Muma the best of luck. 

Combat Conditioning: Saturday Sessions

Combat Conditioning started with a Saturday morning session in the S&C suite at Sheffield Hallam University. With a lot going on in regards to the Testing project, 1 on 1 support and proposed sport science packages, the Saturday morning S&C training clinic remains the heartbeat of Combat Conditioning. The lads come to the gym creating a great atmosphere that even the regular gym members that are just training on their own enjoy the vibes from the group.

This post is to outline actually what goes on in the hour and a half session. The boxers will come in for an 11 am start. Soon as they arrive they will foam roll for soft tissue release, this is to help their muscles to be fresh for the session whilst waiting for other members to arrive. The session will officially start with the warm-up to raise heart rate and develop movement patterns as well as mobilising and activating working muscles. 














Programs are then given out for the strength phase of the session. As the Combat
Conditioning program has progressed, so has its regulars. This meant that progressions had to be put in place in order for the regulars to accelerate their athletic development. The Combat Conditioning 'Graduation' has been put in place, where Junior and Senior attendees will go through Bronze, Silver and Gold stages. Each stage has two 6 week blocks, ensuring that progressions are made at a steady rate to improve quality of movement and strength. 

The session ends with the group back together for a high intensity interval conditioning circuit, this changes every 4th week incorporating upper and lower body strength and speed exercises. The aim of the circuit is to improve the ability to perform at high intensities and recover effectively. This is fundamental to successful boxing performance as you spend short periods performing high intensity activities in attacking situations, then recover when defending or moving around the ring ready to go again. If your ability to recover is poor, you will not be able to punch with the same venom and intensity as before.

Session Breakdown

Warm Up

• Focus on shoulder and hip mobility as these are overactive muscles/joints during boxing training. Our focus is to improve function and reduce likelihood of injury. 
• Lunge and Squat Patterns - Primal movements that can transfer to majority of athletic activities.
• Integrated whole body movements improving mobility and flow.
• Rotational mobility important for boxing as it can improve punch reach, rotational force transmission creating greater punching speed and force.
• Ballistic and Plyometric Exercises to improve Impulse and rate of force development. Also useful in recruitment of motor units to get the muscles firing.

Strength

• Key lifts include various progressions and regressions of Squat and Deadlift patterns. This is to improve lower body forces and trunk (core) strength - these are important contributors to a forceful punch.
• Assistance exercises will include compound pushing and pulling exercises. Single leg exercises are also important for leg function. 
• Punch specific exercises are implemented to activate contraction and kinetic chain sequencing as well as overloading the punch pattern for increased punching force. 

High Intensity Conditioning Circuit

• Circuits include a variety of strength exercises performed for a period of time, this is accompanied by a short rest period.
• Sequencing whole, upper and Lower body exercises to promote a peripheral effect, making the cardiovascular system work harder.
• Work to rest ratios implemented for generic adaptations and boxing speficity.

Thanks

Danny Wilson BSc ASCC

Boxing Needs You: Feedback Sessions

SESSIONS ARE NOW SCHEDULED

Feedback sessions for those boxers that tested in the Boxing Needs You project have now been scheduled. Sorry for the delay, this was due to structuring of the database, data analysis and facility availablity.

What Will The Sessions Include?

• 1 on 1 feedback
• Athlete profile to take home
• 1.5 hour S&C delivery including recommended exercises
• How Hallam can help your next steps for your athletic development

 
Who Are The Sessions For?

• Any Boxer that taken part in the testing
• Sessions are allocated for 3-5 Boxers per session
• Coaches are welcome for team reports

  Where Are The Sessions Held?

• Strength and Conditioning Suite in Collegiate Hall at Sheffield Hallam University (Near the Labs)

When Are The Sessions Held?

Monday 31st March - 9.00-10.30 and 10.30-12.00

Tuesday 1st April - 15.00-16.30

Wednesday 2nd April - 15.00-16.30

Thursday 3rd April - 9.00-10.30

Friday 4th April - 9.00-10.30

Saturday 5th April (Junior Session) - 10.15-11.00 (Tied in with Combat Conditioning)

 

How Do I Book My Session?

Get in touch - 07875842917. DM on Twitter @Wilson_SC91 or e-mail D.Wilson@shu.ac.uk

I would like you to come in groups or pairs yourself to fill the slots, but if you are booking individually don't hesitate to book a session.

This is a really exciting time for the project where we can kick start your athletic development and help you become fitter, faster, stronger.

Look forward to working with you soon.

Thanks

Danny Wilson BSc ASCC

 

Boxing Needs You: Progress and Future Directions

If you are one of my twitter followers or facebook friends you will be more than aware that we have been running some Boxing specific fitness tests recently, I apologise if I took over your news feeds. This is all in aid of my MSc project at Sheffield Hallam University:

Physiological Testing Battery for Boxing

This is brilliant for Boxing as it will outline values for various physical characteristics needed for successful boxing performance, allowing accurate analysis on a Boxers physical performance by comparing to normative data. The validity of the testing battery will be determined by the relationship between age and competitive level of populations with the respective test.

With 31 boxers already tested, the project has made great progress over the past month. I have acquired enough data to make powerful statistical analysis for a good thesis, aswell a strong application for future publication and research oppourtunies. However, with my deadline finishing in July and a huge passion for the project, I am continuing to drive the recruitment process to extend the project. I am aiming to double participant numbers - this will improve the quality of data, allowing further analysis of data by creating more categories (e.g. weight class, competitive level) and increasing sport science delivery in Boxing. This is a great opportunity for some free testing and feedback for individuals to find out their strengths and areas for improvement, as well as the coaches to see who are the best physical performers in their gym.

Below is a mini picture collage / presentation showing the story so far and our future intentions for the project. If you are interested, get in touch with myself or Alan Ruddock for more information on testing dates and procedures. Contact details are at the bottom of the collage. 

Also follow the trend #BoxingNeedsYou on twitter for updates on the project.

Thanks

Danny Wilson BSc ASCC

Made of Steel: James and Muma Win at Varsity

Sheffield Varsity - a battle of the 2 Sheffield universities across 42 different sports, and the Boxing by far my favourite event of previous years. The Sheffield Octagon was full to capacity, with two rival tribes of Hallam and "Uni of" students creating an electric atmosphere. The Varisty bouts at the end were a frantic affair - with the "8-count" nearing double figures accross the 3 fights. Hallam came short of completing the hat-trick losing 2-1.

An approximate 1000 in attendance makes the Varisty show one of the biggest amateur shows in the country. This creates a great opportunity for other amateur boxers in the region to compete on a big stage. Muma Mweemba, James Linley and Niall Sharp representing Sheffield City ABC, also Combat Conditioning regulars, took to the ring on a great night of boxing. After a valiant effort, Niall lost by unanimous decision, but left the ring with his head held high after a good display of skill and determination. James Linley won his bout by split decision, however many thought he won it quite convincingly. James was the clear aggressor of the bout, dominating the ring for round 1 and 2 by pressuring his opponent to the ropes for the majority of the fight unleashing some good shots in a flurry of combinations. The 4th round was a closer affair, however James showed his fitness by maintaining his high work rate to battle through for the win. 

 

Muma was next up in an elite contest, therefore the use of head guards were prohibited. At a lighter weight category of 65 kg, Muma looked the stronger and quicker from a very game boxer from Grimsby. His opponent was full of confidence throughout the bout, but Muma's skills made sure he was on top over the 3x3 minute rounds. Muma was docked a point by the referee for a clash of heads in the third round, making it a nervy split decision reading from the MC. Despite a differentiation in perception of the fight, Muma came away with the win following a convincing display.







Following his win in the Yorkshire final the previous week, Leon Moulds was also in action at the weekend, competing in the quarter-finals of the National Schoolboy Championships. Leon performed really well and was the more active in the 37 kg contest, but unfortunately did not get his hand raised by the referee. Leon should be proud of what he has achieved in the past few months, becoming Yorkshire champion at his first championships and making huge steps in the boxing gym and weights room. He also smashed the testing a few weeks ago, showing potential in his physical capabilities as well as his technical ones.

Overall, a great weekend for Combat Conditioning. We had a quieter session in the gym due to competition but this allowed more 1 to 1 time with members of the group. The regulars have made substantial improvements in their movement and mobility, therefore have started to load up on key compound lifts allowing for some strength gains.

I should be arranging feedback sessions for the individual testing results this week. So stay tuned for available times and dates coming up in the next few weeks.

Thanks

Danny Wilson BSc ASCC