THE fourth key role of the strength and conditioning coach is the area of weight management. Whilst in this series of articles it may be the last, in terms of it’s importance, weight management is by no means the least.
Boxing like all other combat sports is a weight dependent sport, and making weight is a delicate and fine art. Done incorrectly, the results can be catastrophic. Yet if the weight management process is handled correctly, the fighter can gain a sizeable advantage over their opponent.
Extreme methods of making weight are still commonplace amongst many boxers which is extremely worrying. Methods such as severe dehydration, extreme caloric reduction and mass overload of training are a daily occurrence. Not only is this scientifically proven to effect performance on fight night, clear evidence shows that extreme techniques of making weight can also put the health of a boxer in jeopardy.
As we know a boxing bout is 12 x 3 minute rounds which will test the fitness and endurance of the fighter to the limit. With that in mind making weight has to be a careful, planned and patient process, and is a major role that should be managed by the strength and conditioning coach.
So how do you get it right? Here are three key processes. Click below to read on.
1. Nutrition
Bodybuilding style high protein nutrition plans and caloric reduction are the two most common nutrition pathways used to achieve weight loss, and these can be disastrous for a boxer.
Protein provides many benefits such as muscle recovery and decreased hunger whilst amino acids play their part in energy supply. However due to the high demands of the training camp and the energy needed, carbohydrates must be included. Performance, recovery, and cognitive function will all be dramatically impaired if they are not.
The key to carbohydrate inclusion is choice and timing.
The golden rule is that alongside some protein a fighter should eat carbohydrates that are high on the Glycaemic Index within the first hour of a hard training session.
At all other meals, carbohydrates should be those that are lower on the G.I scale.
Caloric deficit should never be used. This makes the body turn into what is known as a catabolic state. During catabolism, the body will break down and feed of its muscle. Put simply, if you starve yourself, you will lose your muscle and ruin both your energy and performance levels.
Lastly choice is crucial, and common sense would tell us that fresh fruit and vegetables and things such as organic meats should be the only food of choice for any boxer or athlete.
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2. Body Performance Checks
Weight checks are important throughout the camp. However they do not give the full picture.
We need to ensure that the ‘weight’ that is being lost by the boxer is body fat, rather than lean muscle tissue or excess water.
Testing of the boxer using calliper readings can help identify the volume of fat lost, but more importantly can give indications of the health of the fighter. Higher readings of body fat at certain sites can indicate hormonal unsettlement or that the body is under unhealthy stress. An example of this is when a boxer appears slim in general appearance, yet has a ‘spare tyre’ of fat around their lower abdomen, an indicator that inflammation is high in their body. A body that is highly inflamed is known to store fat, and hold onto water, therefore making weight becomes more difficult.
Other checks such as the volume of ketones in the urine of a boxer, tell us that the body is breaking down muscle tissue rather than fat. These tests are crucial as the strength and conditioning coach can monitor the results, then make the necessary adjustments to keep the boxer on track to make the weight, whilst being fit, healthy and strong, rather than weak and unhealthy.
Click below to read on.
3. Exercise Choices
The common myth amongst many fighters and coaches is that ‘weight training makes you slow’. Weight training for vanity should not form part of a training camp. However strength and power training have to be included. Due to scientifically proven reasons such as the utilization of the stretch shortening cycle, strength and power training will actually increase the physical strength, punch power, and punch speed of the boxer.
The second common myth, and the one that worries the boxer most is that weight training ‘makes you put on weight’.
And yes it can. However like with nutrition, the key to preventing this is the choice of exercises, and the timing of them during the training camp.
Pure strength training takes place in the early stages, to build the foundations and prevent injuries. This progresses into strength – speed, and strength – endurance as the fight draws closer. The loads being lifted, as well as the repetitions and sets are altered. Most importantly the type of lifting done by the boxer is changed, meaning the fighter will not gain weight from this style of training as long as the plan is executed correctly.
As the fight approaches the boxer will have increased fast twitch muscle fibres, a lean and athletic body, increased performance, and most relevant to this article the boxer will have an increased metabolic rate. This means their body is burning fat in an optimum manner, giving the boxer the best chance possible of making the weight required for fight night.
