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