Fight prep
Here at Alliance we have just wrapped up the strength and conditioning sessions for our sponsored boxers.
We are proud to work alongside Paul Charlton who is their boxing coach and does an amazing job with them.
At Alliance I have focused on building GPP, (general physical preparedness) Strength and explosive power. We have done this through the conjugate method made popular in mma by the late great Louie Simmons of Westside Barbell.
The lads come down to the gym for their strength and conditioning once a week. I have them do a max effort variation teaching them to strain which builds absolute strength. This is rotated on a weekly basis, one week being an upper body variation the following week being a lower body variation. We then move on to a dynamic exercise this builds explosive power which is definitely needed in the sport of Boxing. This is short repeated bouts of explosive reps in a timed period. This is also rotated on a weekly basis (upper/lower). Then we finish with some accessories which will aid their Boxing and keep them injury free.
A sample workout would look like-
max effort lower-
Ssb box squat
Work up to a 3 rep max
Dynamic upper
Banded close grip benchpress -
9sets of 3 reps
60 sec rest
Towel grip pullups 3x Amrap
Neck exercises
As you can see the sessions are built to the needs of the sport. The following video is our last session before they fight so I want to keep the same principles of training but I want to lower the intensity and increase the sport specificity.
As you can see in the following video we worked up to a max effort box jump, then did dynamic med ball throws using the same kinetic chain that you would throwing a punch. This keeps weight off their back and this is easier to recover from.
I have had a great time working with the lads and would like to say a big thank you to them and Paul Charlton for letting us work together. I look forward to the future.
Go out and do the business boys.
Good luck
Tom Thorpe
Kingsley Ashton
Oscar Cosgrove
Paul Charlton
Ewan Cunliffe
Owner/coach
Alliance S&C/ barbell clube
