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