Resistance Training Essay

Submitted By averagesam
Words: 3096
Pages: 13
Open Document
Resistance training: Boxer
Resistance training is the training which helps to increase and develop muscle strength and endurance by doing repetitive exercises with weights, weight machines, etc. Resistance training is also known as strength training or weight training. As my athlete is a boxer and as we all know that boxing is basically an explosive sport that requires repeated bursts of energy over time. As per that reason I am going to plan a strength training program for my athlete. I am also going to set some goals for my athlete but my main goal is to build his strength and convert that strength to power, and then convert that power to power endurance. Power endurance is a common goal for the athletes who are looking to produce high levels of force at a high rate over an extended period of time with a minimal drop in quality. This type of training is common for a wide variety of sports, including boxing, football, basketball, hockey, and tennis. Generally, there are two types of resistance training; core exercise and assistance exercise. Core exercise is the exercise that mainly focuses on large muscle areas such as the chest, back or thigh etc. Similarly, assistance exercise mainly focus on smaller muscle areas such as the upper arm and the lower arm.
Circuit training:
As we all know that, circuit training is a training that involves a series of exercise or activities. Each exercise or activity takes place at different stations. As my athlete is a beginner level with his muscular endurance or strength I have selected circuit training for him. During circuit training, each of the stations involves an exercise which is aimed at a specific muscle in the body. As we all know that, the muscle groups exchange between work and recovery. Similarly, the aim of circuit training for my athlete is to improve the muscular endurance, and respiratory fitness which is important in boxing. In order to avoid weakness/ tiredness, the circuits or the station should be organized in such a way that the repeated exercises uses different muscle groups, for example; repeated press-ups (upper body) can be followed by squats (legs) or leg press. If we want to improve the leg power or increase in progression and overload, than the boxer can make changes in his exercise by decreasing rest periods and increasing number of circuits.
Training sessions:
As my athlete is a boxer, so he need to lasting or be capable enough for lasting 4 to 5 rounds fight of each round of 3 minutes followed by 1 minute break. So, he will have to train minimum of 3 or if possible 5 times per week. Regarding this I have planed what type of training will he do and on which day will he perform those training as I know that training and exercise will affect him on achieving his goals.

Days of the week
Type of training
Monday
Gym
Tuesday
Circuit training
Wednesday
Boxing training
Thursday
Weight training
Friday
Basic muscular drills/ circuit training
Saturday
Yoga/ flexibility training
Sunday
Boxing match
Monday;I have selected gym day on Monday because I want my athlete to go to the gym and engage himself in the training session and weight training and focus more in flexibility and lifting weights, at least 3 times every week.
Tuesday; Rest day is important because if my athlete does over training that it might affect him in performing other exercise. I have selected a rest day for him because it will allow the muscles to grow and recover.
Wednesday; I have selected boxing training because he will work on his strength, speed and power which are done during the training. This means that during training he will work on different muscles group rather than focusing on just one.
Thursday; I have selected weight training because as my athlete is boxer, it will help to improve and develop his muscular endurance as it is vital if he wants to be a professional boxer.
Friday; I have selected circuit training and basic muscular drills for Friday because, it will help him
Show More

Related Documents: Resistance Training Essay

Resistance Training

INTRODUCTION Resistance training has fundamental importance in improving athletic performance as it allows the increase of muscular strength, power and speed (Kraemer & Ratamess, 2004). In strength athletes such as bodybuilders, resistance training plays a key role since it induces muscle hypertrophy. Therefore, to maximize muscle hypertrophy, bodybuilders construct training programs which involve exercises isolating specific muscles with different exercise variants or different ranges of movement…

Words 1344 - Pages 6

Resistance Training

to lose weight comes down to energy in and energy out. The best way to lose weight and maintain a healthy body fat percentage is to implement a plan that involves both nutrition and exercise. Resistance training is a needed component of an exercise program that has the goal of weight loss. Resistance training can aid in weight loss because it can increase the individuals resting metabolic rate. Resting metabolic rate is the amount of energy required by the body to maintain normal functions at rest…

Words 678 - Pages 3

Resistance Training History

concept of resistance training to improve athletic performance has been prevailing since the times of the Ancient Greek Olympians when exercises were performed with stones and metals (Ormsbee et al., 2011). In the ancient Mediterranean world, sports began with mythology. Thesus, the son of Aegus and Aethra, was recognized to developing three sports: weight lifting, wrestling and gymnastics. From mythology to fact, Philostratos (A.D. 170–249) recommended cross training by weight training, wrestling…

Words 658 - Pages 3

Resistance Training Program

focuses on using the training implemented from the pre-season as well as the off season. The training that is primarily used in this period is geared towards maintaining strength and endurance, not gaining it. Conditioning demands during this period are still very crucial. Although they are an intricate part for training during this period, they must only take place during certain periods. These periods include practices within three or more days in between games. Resistance training follows these guidelines…

Words 528 - Pages 3

Resistance Training Research Paper

Resistance training is when one’s muscles are resisting a force or weight. When resistance training is performed muscles gain nuclei causing them to get bigger and stronger. The more nuclei in one's muscle the stronger that person is. The nuclei synthesize muscle proteins which causes them to become larger. Synthesizing proteins is turning them to muscle. After a halt in training or detraining the outside appearance of the muscles begins to shrink or shrivel. One may think the nuclei added in training…

Words 452 - Pages 2

Resistance Training On Strength And Power In Upper Extremities In Wheelchair Athletes

Journal of Strength and Conditioning Effects of heavy resistance training on strength and power in upper extremities in wheelchair athletes. I chose the article Effects of heavy resistance training on strength and power in upper extremities in wheelchair athletes, because it seemed like and interesting research topic. As a professional you encounter all types of athletes, for example wheelchair athletes. It is important that you know the proper way to train them and what works to improve…

Words 778 - Pages 4

Developing Younger Athletes Essays

children prematurely do resistance training as adults, it will cause more injuries. However, there are a great deal of compelling evidence points out that young athletes can enhance physical performance and reduce injury risk when exposing to appropriate training. Firstly, we have to understand the training age and biological age in order to prescribe an accurate program. Training age refers to the number of years an athlete has been in appropriately designed formalized training, and biological age is…

Words 491 - Pages 2

Essay on Whey Islolate

were covered in order with clear factual statements. The report looks into the effects of hydrolysed whey isolate (WI) verses casein (C) on strength training, body composition and plasma glutamine level in the body. Stated in the abstract are the methods of testing, supplementation protocols, time frame, variables…

Words 2095 - Pages 9

Case Study: Box Jumps

After all the initial assessments are completed and the data has analyzed we will begin the training regimen. The first phase will begin with a warm up lasting 10 to 15 minutes and consisting of some light jogging on a track for 2 laps. Then we will begin with some resistive sprinting exercises. The first will be a 20-meter sprint with a parachute, with a 20 second break before the next set. The second set will be a 40-meter sprint with a parachute, again with a 20 second break. With the final set…

Words 728 - Pages 3

Types Of Exercise

Endurance training is a term you would use when you are running, rowling and swimming to name a few, it’s any low intensity, long duration activity. Resistance In other words, strength exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called "strength training" or "resistance training. Circuit training Circuit…

Words 326 - Pages 2