Punches in Bunches

It was a predicament for me… I could not even think of any quantitative data that will back up my claims that indeed, boxing training works. Many people are numbers- oriented. It’s always a question of how much or how many.

Before, I would just say that the number of rounds would determine how one has developed his stamina. That’s true but can you back it up with paperwork? Did I even bother tallying it? No! In terms of strength development, the number of push- ups was the way to determine it. However, this also has some flaws since there are extraneous variables that are being considered like the number and intensity of boxing rounds one did before doing that exercise.

The bottom line is, training in boxing WAS not measurable. Sure there’s the tale of the tape, but that is something that is inborn (expect for the weight which can fluctuate). But I thought that there has got to be a way. My good friend Tim Ayson, an expert in combat training in the Philippines came up with a measurable system to test boxing skills. I did the experiment with his help. I, then, tested it with one of my better clients, Donna Peters. Not to be cocky but I was very confident to do this test to show her progress thru my training program.

THE TEST

SAMPLE:

Boxer: Donna Peters

Age: 42 yrs young

Ht: 5’4

Wt: 112-115lbs

Stance: Orthodox

Typical workout routine: boxing twice a week and running, including the fartlek interval method, hill running, and easy running.

Typical diet: Breakfast: some type of cereal w/protein in it, plain oatmeal, or two eggs. Pre-lunch or lunch: a protein drink consisting of a scoop of whey protein powder, greens (like kale or collards), frozen berries, flaxseeds, psyllium husks, and a flax oil mixed with water. Dinner: protein carb mix- a meat, vegetable and starch. Incorporates one apple a day and a protein bar.

PROCEDURE:

For 3 consecutive Wednesdays at 1pm with light running as warm- up, Donna was asked to throw one particular punch in a span of a minute. The goal is to throw the most punches in a minute. The data obtained from the exercise will then be used in a study on what factors contribute to her increase of punch output.

THE DATA:

Punches per minute

14-Mar

jabs 111

straights 115

hooks 120

right u 99

left u 103

21-Mar

jabs 120

straights 120

hooks 115

right u 125

left u 118

28-Mar

jabs 127

straights 132

hooks 130

right u 132

left u 121

ANALYSIS and CONCLUSION:

Noticeably, her punch output increased every week. The only noticeable fluctuation is her hook from day 1 to day 2. This is due to a fatigue issue since she gave her all in throwing jabs. Or we can conclude that it is body confusion.

According to Tim, Plyometric drills do not take the credit for this improvement since these drills increase the power and speed of punches and not the output. Credit can be given to a lot of conditioning drills and muscle memory. With a lot of practice, punches become second nature. The ever- progressive conditioning drills that we do have taken her to another level of fitness. Her running routine has also helped a lot. 127 punches/ min is absolutely excellent!

Donna’s diet also plays a huge role. Have you ever tried eating fast food then working out? It does not feel right. A person who eats healthy will definitely perform better. Once this is in your system, your body performs at its peak. Get this: good food, good performance— crappy food, crappy performance.

This experiment is not 100% accurate because of the extraneous variables such as lack of sleep, the times of food intake etc… However, this is the only positive quantitative data that will prove ones development through our rigorous training program.

SUGGESTIONS:

Try this test with a partner and try measuring your progress. Remember that everything should be done in 1 minute per punch for around 10 seconds of rest in between each transition. Take note of the plateaus. Once you feel that you’ve reached your plateau, it’s time to increase the intensity of your conditioning drills (jumping rope, stairs, burpees, supersets, circuits etc)

It’s amazing what the human body can do when pushed… Keep on challenging yourself— there are no limits to improvement!