Two features of sports activities are qualitative and quantitative components. Qualitative is how good are your strategies, how do you reply to actual conditions, what kind of ways and methods do you apply. Quantitative is one thing you measure reminiscent of how onerous you’ll be able to punch, how briskly are you able to run, what’s your anaerobic threshold, your VO2 max, your vertical soar peak and so on.
In มวยโลก we normally do not measure quantitative components, as a substitute we depend on our progress by means of coaching and sparring. In different phrases, you get a really feel for if you find yourself in form by means of onerous work and by following the prep plan laid out by your coach. Nevertheless, you’ll be able to take out a few of the guess work of understanding your conditioning stage by utilizing a coronary heart charge monitor, the one downside is that they’re costly. You will get an honest one for round $120, however if you cannot afford one proper now then you will have to depend on checking your pulse manually. Both means you’ll no less than want a digital watch the place you’ll be able to rely minutes and seconds.
Right here is one technique to do a examine of your health for boxing utilizing run intervals, I’d advise that you’re already in first rate form and have been following a working program. Take into account, this is only one technique to check your health for boxing, it is not the one means. I might take an 800M school sprinter and he would have a whole lot of success with this train very quickly although he could not know shit about boxing. Use this as a supplementary check along with all of your work:
Run for five minutes at simple tempo to heat up
Run for three minutes onerous with punching, you do not have to punch on each single step however no less than 70%-80% of the time, you are attempting to get your coronary heart charge above 170 beats per minute (bpm) by the primary couple minutes. Inside the final 30 seconds you have to be pushing to get your coronary heart charge above 180 bpm. As soon as three minutes is up stroll at a reasonable tempo, watch your coronary heart charge and see if you will get it right down to 120 bpm or much less by stress-free and respiratory. If you will get it there then go once more for a second spherical. The spherical the place you battle with restoration and might’t get your coronary heart charge right down to across the 120 bpm mark is the place your present threshold is. It is mainly the spherical will most probably gasoline out in an all out battle.
If you’re struggling to deliver your coronary heart charge down by the third or fourth interval then you definitely want extra work. It is advisable spend extra time on run intervals, and all out full velocity shadowbox and bagwork classes the place you push the depth and velocity as much as your threshold. In different phrases you have to be working so onerous that you’re begging for the bell to ring by the 4th spherical.
For those who wouldn’t have a coronary heart charge monitor then after three minutes is up discover your coronary heart charge. Depend what number of beats you get in 10 seconds and multiply by six. For those who get round 30 beats in that point then you might have hit the approximate depth for the check. The one downside with this technique is that there’s a lag, by the point you measure your coronary heart charge manually you’ll have recovered a bit and it’ll have slowed down. As soon as a minute is up examine your coronary heart charge once more for 10 seconds, you need to get to round 20 beats in that point.