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