{"id":6690,"date":"2016-08-11T12:20:04","date_gmt":"2016-08-11T12:20:04","guid":{"rendered":"https:\/\/fitproblog.mysites.io\/my-session-charity-boxing\/"},"modified":"2016-08-11T12:20:04","modified_gmt":"2016-08-11T12:20:04","slug":"my-session-charity-boxing","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/my-session-charity-boxing\/","title":{"rendered":"My Session: Preparing a client for a charity boxing match"},"content":{"rendered":"
Top Image: iStockphoto.com<\/em><\/h6>\n

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Every session with a client needs to be structured\u00a0<\/strong>to their individual needs and goals. However, there\u00a0<\/strong>may be elements of this sample training session by\u00a0<\/strong>Charlie Quinn that can be incorporated into your\u00a0<\/strong>session preparations.<\/strong><\/p>\n

Client goals<\/strong><\/h4>\n

Kyle\u2019s main goal was to get his body\u00a0ready to compete in a charity boxing event.\u00a0Having never taken part in the sport before,\u00a0he was essentially going from zero to boxer\u00a0in the space of two months. I tailored Kyle\u2019s\u00a0programme over the course of eight weeks,\u00a0once per week, to be based on cardio and\u00a0function training, so that he could endure the\u00a0boxing match and be able to cope with the\u00a0effort required.<\/em><\/p><\/blockquote>\n

Considerations<\/h4>\n

Kyle works in sales and marketing for a\u00a0business landscaping company but, despite\u00a0his day job, as the weeks grew, so did his\u00a0effort levels, and his recovery times from the\u00a0circuits greatly reduced, so that he maintained\u00a0a constant higher energy output for longer. As\u00a0the competition loomed, the training intensified\u00a0to allow for greater cardio, working mainly on\u00a0local muscular endurance and, ultimately, speed\u00a0bag work, which is a staple in the workout of\u00a0every boxer to develop punching technique and\u00a0other attributes, such as hand speed, hand-eye\u00a0co-ordination, timing and shoulder endurance.\u00a0<\/em><\/p>\n

\"\"<\/a>

Pictured: Kyle (Left) and his personal trainer, Charlie Quinn (Right)<\/p><\/div>\n

Improving endurance and stamina was\u00a0the main consideration for Kyle. We kept\u00a0high-impact training to a minimum and made\u00a0sure he could \u2018go the distance\u2019 in his first ever\u00a0boxing match. We always avoided exercising\u00a0until failure. With new clients, I see how they\u00a0deal with a 1.5-mile run and we have incredible\u00a0equipment at Ponds Forge, Sheffield, such as\u00a0the new function zone. This includes an escape\u00a0frame, which includes battle ropes, a rope\u00a0pulley, monkey bars and a sled push\u00a0area. This is on top of the top-of-the-range\u00a0treadmills, cross trainers, bikes\u00a0and an Olympic weights area. We\u2019d also\u00a0have a weigh-in. I would liken what I did\u00a0with Kyle to military-style fitness tests,\u00a0which is what I was\u00a0used to when I was\u00a0operating at a very\u00a0high level of fitness.\u00a0<\/em><\/p>\n

Kyle drew his\u00a0first fight: a great\u00a0result. Although his\u00a0opponent had fought\u00a0before, Kyle gave\u00a0a good account of\u00a0himself and worked\u00a0hard. Kyle had got the\u00a0bug, however, and\u00a0managed to get another fight scheduled. We\u00a0have intensified his routines, making him work\u00a0even harder than before.\u00a0Nutrition was a key part of Kyle\u2019s workout,\u00a0too. I\u00a0needed to make sure he was taking in\u00a0<\/em>the right amount of carbohydrates \u2013 something\u00a0I always kept an eye on when I was in the\u00a0armed forces.<\/em><\/p><\/blockquote>\n

Rationale<\/h4>\n

Normally, we work through a HIIT-type circuit\u00a0<\/em>to simulate what he would endure during a\u00a0<\/em>boxing match. TRX suspension training was\u00a0<\/em>born in the Navy SEALs and develops strength,\u00a0<\/em>balance, flexibility and core stability \u2013 all crucial\u00a0<\/em>traits for boxers of any level. Starting with all the\u00a0<\/em>bodyweight exercises to give the main muscle\u00a0<\/em>groups a full workout, the HIIT circuit lasts 40\u00a0<\/em>minutes. We go through a push\/pull weight\u00a0<\/em>training programme, training the pectoral,\u00a0<\/em>latissimus dorsi, triceps and biceps muscle\u00a0<\/em>groups in a single weight-training session.<\/em><\/p><\/blockquote>\n

Session in brief<\/h3>\n

1. Basic warm-up. Five minutes on the rowing machine at two minutes, 40 seconds per\u00a0500m to get the heart rate going, as Kyle\u2019s programme features a lot of cardio work.<\/h4>\n

2. Dynamic stretching to warm up all the major muscle groups and joints that we use\u00a0during the session \u2013 pectoral, latissimus dorsi, triceps and biceps.<\/h4>\n

3. HIIT-type circuit, lasting 40 minutes. This includes all bodyweight exercises using TRX\u00a0to include plyo jumps, using pull-push movements. For pulling, we return to the rower\u00a0and, for pushing, we generally use the chest press. We then go through the legs too,\u00a0doing exercises such as squats.<\/h4>\n

4. Additional bodyweight strength and resistance training with TRX suspension straps,\u00a0and cardio either on the treadmill, bike or rower. We also do a lot of work on body\u00a0function. Ponds Forge has features such as escape training in what we call \u2018the\u00a0octagon\u2019 \u2013 this is essentially a frame that allows you to deliver accelerated results to\u00a0clients using short, fast, effective, whole-body 360\u00b0 workouts. It\u2019s like a personal\u00a0trainer\u2019s paradise and offers so much more than just weights and cardio like\u00a0conventional gyms. Function and cross training, I believe, is the future. We use the sled\u00a0pull, pull ropes and battle ropes, which work well for Kyle\u2019s needs.<\/h4>\n

5. As opposed to doing a certain amount of reps or sets, I get him working out for\u00a0different lengths of time and aim to improve within those times, so he does as many\u00a0reps as he can of each exercise in 30 seconds. This is normally around three sets of 12\u00a0reps for each and Kyle progresses gradually each session.<\/h4>\n

6. We then finish with a traditional cool-down and stretches as normal, stretching all\u00a0major muscle groups \u2013 quads, hamstrings, calves, back, chest and shoulders.<\/h4>\n

This article first featured in Fitpro<\/em> magazine, summer 2016. Don’t miss the autumn edition of Fitpro<\/em>, out on 1 September and free to all members!<\/p>\n

About the\u00a0author<\/h3>\n

\"\"<\/a><\/p>\n

Charlie Quinn served as an RAF physical\u00a0<\/strong>training instructor and was a parachute\u00a0<\/strong>jumping instructor for 22 years. He played\u00a0<\/strong>squash at elite level, coached squash at\u00a0<\/strong>advanced level and has been a triathlete. He\u00a0<\/strong>specialises in functional bodyweight, circuits,\u00a0<\/strong>boot camps and Boxercise.<\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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