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

Injuries are Opportunites for Callum Beardow

 
The Junior ABA National Champion 2012 has been taking part of the Combat Conditioning project for the past 15 months. His progressions in the gym has allowed him to display some impressive performances at a lower weight category of 81 kg. However, injury of the shoulder tendons during technical training has forced him to have an inactive year so far. With Callum waiting for a diagnosis, it has been a frustrating period for him. I believe I have harboured his frustrations in the right direction in convincing him that this could be an opportunity to become an even better athlete he is developing to be. With no competition and less technical training load, we can increase load on his key lifts without risking fatigue or overtraining. Increasing training load him up now will be beneficial for future training camps when he will be able to tolerate more training load, advanced training methods, percentage loadings and higher near-maximal/maximal efforts.

Here is a brief insight into Callums current training:

Lower Reps, More Weights

Due to Callums training status and overall training load, we haven't been able to hit the lower rep ranges and higher loads as this could cause CNS fatigue, muscle soreness and joint overloading. Now Callums total training load has reduced, we have gradually brought down the rep ranges to 3 repetitions eventually reaching singles with considerably higher loads. His key compound lifts are Front Squat and Deadlift - the week previous was his loading week, therefore recorded PB's of 125 and 160 kg respectively. This is strong for an 18 year old boxer, but we still have room for improvement. I believe Callum will be hitting elite standard totals for the generic athlete if he continues. 


Olympic Lifts

Callums shoulder became quite painful during sparring. This meant we laid off the overhead element of Olympic lifting for a brief period, we adaptated by using snatch pulls. Now the soreness has eased and weightlifting is not the aggrovator of pain overhead work is now part of Callum's training. We are not loading up this too much, but this can strengthen any tendon damage and improve overhead/shoulder function - if we leave it, a lot of the good work we have done on Callum's shoulder mobility/strength will have been squandered. The Snatch lift has been adapted to a power snatch from the floor, this has limited the amount of load on the shoulders due to a higher catch position and lower weight because of technical abilities. Moreover, hang cleans are introduced into Callum's program. This also have lighter loads as cleans have not been included in previous programs. This period is a vital period for Callum to learning new technical elements of lifting is important as well as to load and get strong.

Boxing Specificity

Landmine punches, medicine ball throws and isometric holds are also included in Callums program. I would normally put this into a boxers program in a lead up to a fight, but I feel that it is important to involve punching actions as this is not being technically trained. If we maintain the physical strength elements and the "stiffening" effect at end range, Callum will be better prepared when returning to full technical training and sparring.

Strength Circuits and Conditioning 

Less technical training in the week has freed up space for an extra strength session. I have decided to put in a strength circuit in here. Callum works late nights over the weekend, therefore I wanted to implement a session that is what I define as "Smash and Grab". Get in, smash the workout, create adaptations, go home! All within an hour. The strength circuit is a great tool in getting 6 near-maximal lifts in a short space of time whilst also creating increases in volume tolerance, blood lactate and heart rate. The session will finish with a high intensity conditioning finisher on the rower or treadmill. Here is the strength circuit:

5 reps each x 3 sets and 3 reps each x 3 sets

Dead Squat
DB Chest Press / Bench Press / DB Floor Press
Hang Clean / Snatch Pull
Goblet Squat
Weighted Pull Ups






I am aware of his lack of aerobic conditioning due to a reduction in technical training and sparring. Therefore a number of circuit finishers are put in place at the end of each strength session, I have given him a few options to give him ownership of the program. This will also limit any hypertrophic adaptations - we don't want him gaining too much body mass. He could go on the treadmill each time, but to avoid physical and psychological overtraining I feel that these finishers are refreshing to his program. I have even given them quirky little titles - 7s Up, Strongman and Own the fitness suite. But my favourite has to be "Sled Wars" - Heres a video and a description

10-15m Sled Push between each exercise (I haven't measure the length of the gym)
Goblet Squat 
Stiff Leg KB Swings
Battle Ropes
Frog Squat Burpees

Conditioning wise, we are focussing on improving his tolerance to large volumes in order to improve aerobic capacity. We realise that adaptations in aerobic capacity will be hard to come by due to reduction in boxing training, however increased tolerance to higher loads on the treadmill/rower will be beneficial for when he returns to full training.

2014 - Results So Far 


Front Squat 1RM - 90 kg to 125 kg
Deadlift 1RM - 120 kg to 160 kg
CMJ - 31 cm to 35 cm
30:15 Treadmill Test - Level 21.5 to 20.5 (Happy that he has maintained aerobic capacity to an extent)

1.5 kg increase in lean muscle mass 
Whats Next?

We will develop a program that will suit his needs that are outlined from his recent results of the "Physiological Testing Battery for Boxing". Moreover, he will continue with near-maximal lifts and continued movement drills. As well as getting him strong, we look to get Callum moving as well as possible. With extended time in the gym, we can hit him with some new shapes, I think he could be a pretty good breakdancer. 

Thanks for reading. Hope its been a good insight to what Combat Conditioning can do at Sheffield Hallam University. Our group sessions have been a great success in getting young boxers fitter, stronger and moving better, here is just an example of what extended support can offer to individuals.

Any questions about my methods are welcome. Do not hesitate on getting in touch. 

Thanks. 

Danny Wilson BSc ASCC

"Houston, We Have No Problem" - Nassa Boxing Takes Off

Win for Debutant Siblings


Was a fantastic first appearance of the Professional boxing scene for Combat Conditioning regulars Pharys and Ramzy Nassa. Both brothers came away with impressive point victories, however they had very indifferent fights. Ramzy, who was second on the bill, faced the fiery Scot Chris Liddell who arrived in the steel city with 1 fight, 1 win and looking to extend his unbeaten record. Ramzy and Chris took part in an exciting match. It was a very competitive match that tested Ramzy's character on his first outing, but his slick skills and warrior mentality ensured a 59-56 points victory. 

Pharys had a more one sided affair when faced with Georgian Journeyman David Kvaratskhelia. Pharys more than showed off his silky fighting style, boxing intelligently and tactfully knocking back his opponent on several occassions. Kvaratskhelia struggled to find the answers to Pharys' attacks and to land punches. Pharys came away from the Octogan winning every round with a 60-54 desicion.

Was great seeing a successful start to the brothers career, as well being part of the Nassa Boxing army filling the stands and making noises on the Sheffield boxing scene. Looking forward to seeing the lads back in the gym with brothers - Loua, Raeid and Hakeem.

Combat Conditioning: New Chapter, New Blog

Hello and welcome to the new blog for Combat Conditioning. The blog can be seen as a new chapter for the Combat Conditioning project, giving a whole new level of service to the application of sport science in Boxing and Combat sports. The idea of the blog came during the recent fights and fitness testing down at our home Sheffield Hallam University. We want to share the success of our athletes and the progress that the project is making.

A Brief History

On a frosty Saturday morning in February, 10 young amateur boxers from Sheffield City ABC attended the first ever session of Combat Conditioning in the Strength and Conditioning suite at Sheffield Hallam University. The session was structured as an introduction to strength and conditioning and its application to boxing performance.

In the session, we also outlined Combat Conditioning's ambitions:

The Goals of Combat Conditioning

Improve Force Development through Strength and Plyometric Exercise

Accelerate Atheletic Development with Movement Patterns and Mobility

Develop Aerobic and Anaerobic Capacities Through High Intensity Conditioning Protocols

Acceleration and Speed Developed Through Sprint and Fight Specific Training Protocols

Following these pilot sessions, Combat Conditioning returned in a much warmer May but this time it was going to stay! Due to the break, the project lost a little momentum and we was low on numbers. Then the involvement of the infamous Ingle Gym gave the project a boost. We migrated to a gym hall where the main focus was movement and circuit conditioning.

Now the sessions take place back in the Strength and Conditioning suite, after coaching over 50 different Boxers from a variety of Sheffield boxing gyms ranging from 12 year old novice amatuers to British title holders. Out of these we have over 20 regulars who are making progress on their individual programs to boost their athletic development. We have come along way since February 2013, but this is just the beginning of a really successful story.

What to Expect From the Blog?

• Athlete Development Updates
• Updates on Project Progressions
• Fighting News and Reviews
• Sport Science in Boxing

We look forward to sharing the progress of Combat Conditioning.

Thanks.

Danny Wilson BSc ASCC