TRADITIONAL methods of boxing training focus on stamina and muscular endurance, and therefore ‘get the boxer fit.’ However this needs to be supported by the correct methods of strength and conditioning. Circuit-style routines are only one small part of the strength and conditioning jigsaw. There are many other pieces that are far more important, with injury prevention topping the list.
Below are 5 injury prevention strategies a fighter should employ:
1. Mobility and stretching
INCREASED range of motion, mobility and suppleness within the muscles and joints will create a far more effective boxer. More importantly a more relaxed and ‘looser’ boxer will recover quicker, therefore being able to train again. This is vital, as a boxer is often required to train more than once per day. Most importantly it is proven that increased joint and muscular mobility and flexibility will dramatically reduce the potential risk of injury. An injured fighter is not in the ring competing! A range of mobility exercises should be employed by a boxer, and many boxers are now turning towards yoga, which is an extremely positive addition to their training regime.
2. Massage
PARTICULARLY after training and on resting days, massage is a strategy a fighter should be using. Tight muscles, bruises, and soft-tissue damage are common side-effects of intense training. Massage therapy helps the recovery from this, as well as reducing muscular inflammation, dispersing scar tissue and repairing the body from any trauma. Self-myofascial release using a foam roller is a strategy that should be used daily alongside the support of a qualified massage therapist.
3. Nutrition
‘You cannot out-train a bad diet’ is the famous quote. But that’s not just for weight management. The correct nutritional sources of proteins, carbohydrates and fats are the building blocks of every living tissue in the fighter’s body. The correct nutrition feeds the blood, muscles and cells of the body, therefore keeping them healthy and functioning in an optimum manner. A healthy body is under less stress, therefore will recover and recharge, and ultimately be stronger and more stable, and able to cope with the demands of the training camp.
4. Planning
THE planning of the training camp can be crucial to the prevention of injury for a boxer. Strength and conditioning is not ‘beasting’ a boxer, training them as hard as possible using exercises you have seen on YouTube. The relevant training needs to be employed both at the right time, and when the body is ready and able to cope with the demands of that specific exercise. Sometimes the body needs progression in areas that are weak, and perhaps more importantly regression in areas that are working too hard and being placed under strain.
5. Rest
SOMETIMES less is more. A fighter needs to rest and master the art of doing nothing to allow their body to recover. There is nothing quite as demanding as a boxing training camp. Early mornings and late finishes can take their toll. My personal favourite strategy for the prevention of injuries is the good old-fashioned daytime sleep!
