Here, we have a look at the โScience behind the Pacman.โ
Has Pacman prepared right?
Manny Pacquiaoโs training is quite interesting as he is known to throw hundreds, if not thousands of punches in a fight and has two of the fastest handsย in boxing. So how canย he do this?
Good methods
ATTENTION TO THE CORE
Most of Manny Pacquiaoโs strength and conditioning exercises seem to be very focused onย developing core strength. Whether itโs the thousands of sit-ups he does in a car park, core stability exercises in the ring or throwing a medicine ball in various ways,ย โManny knowsโย its importance.
But why is the core important? Well, we found during our testing, that lean muscle of the core had a large relationship with estimated punching force.
This is because the core is an important link in theย Kinetic Chain. Remember we want our boxers to be able to transmit largeย forcesย from foot to fist and aย strong core enables thisย force transfer.
The core can transfer force in various directions. For boxers in particular the focus is inย rotation. This means that the core plays an important role in all punches, whether it be a jab, hook or uppercut.
VARIED INTENSITIES ON PADS
We often seeย Mannyย performingย explosive pad sessions. These look impressive especially when ย Freddie Roachย almost slips through the ropes!
But we also see Manny and Freddie going through slower, longer pad work where Manny seems to be going through the paces. Perhaps this is so Freddie can find the opportunity toย provide advice and motivation.
Now, we do not know the exact justification for this training method, but from the outside looking in we like the varied pad intensities for two reasons.
- Building the aerobic baseโ Tempo pads performed for longer duration can increase strain on the cardiovascular system and help develop aerobic capacity.
- Active recoveryโ But not everything needs to be at 100 mph and using slower pad work mightย act as active recovery.
Questionable methods
NO MANโS LAND RUNS
We donโt have the information to create a detailed analysis of Mannyโs aerobic conditioning. But with the videos put online, we can see his entourage and even their pets keeping up with Manny.
Running at a โsteady paceโ and long distance running is very common and aย traditional boxing training method. We often say when boxers run like this they are โrunning in no manโs landโ.
This topic warrants a post on its own but what weโre observing from the scientific literature on endurance training is that, athletes run at an intensity thatโs either too fast when itโs supposed to be slow. Or the intensity is too slow when itโs supposed to be fast. Slower intensities elicit different physiological adaptations to fast intensities. Andย training in a medium intensity zone (no manโs land) is suboptimal for inducing adaptations targeted by slow and fast intensities.
The training zones are separated by intensities determined byย rate of perceived exertion (RPE). Distributing training in to these different zones appropriately is important to optimise adaptations. This type of training quantification is important to improve physical performance and reduce the likelihood of illness, injury and overtraining. This is our guide, if you are serious about performance it is important to undergo physiological testing to determine these zones.
EXTERNAL LOAD
Manny has been an advocate for strength and conditioning with lengthy periods under current trainer Justin Fortune and old coach Alex Ariza (now with Mayweather).
As we said in our scientific verdict, this S&C work mightย not necessarily improve punching force as most of the exercises we see in the media are often bodyweight, low external load and isometric movements often performed for long periods of time or for many reps.
These training methods are not associated with improvements in maximal force production, and in turn, speed.
ARE 8 WEEKS LONG ENOUGH?
Manny Pacquiao stated that he doesnโt train for boxing between fights. So the fight for Mayweather got announced just nine weeks before May 2 and Pacquiao started camp just a few days later, meaningย his training camp will last just 8 weeks.
Periodisation of a typical training camp would consist of 3:1 volume loading pattern. Ourย Combat Conditioningย 10-week packages often use this method so a boxer canย safely increaseย training volume and โblockโ training three times per camp.
An 8-week camp limits training volume, inhibitsย overload and recovery and therefore reduces the magnitudeย of adaptationย duringย the training camp.
Although we question some of the training methods from a sport science perspective, we haveย much respect for both fighters. We especially admire their talent, hard work and dedication to reach the pinnacle of boxing.
Manny says โTrain hard, fight easyโโฆ. and we couldnโt agree more!
Click here to see Mayweatherโs training camp analysis
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