BoxingScience

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DESCRIBE THE AIR BIKE WITH ONE WORD 😅🔥 Keep it clean 🤣 @Fabio Wardley smashing out 30 sec max effort sprints 🔥 but what do they do? 📊 30 seconds MAX effort 🔥 Hit Maximum Intensity in 10 secs 📉 Aim to retain 60% of max speed 🥵 Rest 3 Minutes 📊 Repeat 4-6 Reps 🔬 WHAT DOES THIS DO? When oxygen is extracted from the blood to the muscle cell it needs to be utilised by oxidative enzymes. The more oxidative enzymes we have and the better they function provides us with a better chance to produce energy for high-intensity performance. 30 s max effort sprints provide a strong signal for rapid changes in oxidative enzyme capacity and function as well as having beneficial effects on neuromuscular force generation, coordination at high speed and mental toughness. If you need a serious kick at the start of camp these sessions provide you with a kick like no other. #boxing #boxingscience #boxingtraining #strengthtraining #strengthandconditioning

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7️⃣ Exercises to Strengthen Your UPPERCUT 🥊💥 Here is a range of specific exercises you can integrate into your training to add some SNAP onto the uppercut The success of an uppercut is dependant on technique and timing ... so It can be quite difficult to do specific strength exercises for such a technical move... Therefore we focus on ISOMETRIC exercises to help develop the snap of the uppercut. Some of these exercises are punch specific to improve activation patterns of the whole body during the uppercut We can also use a range bicep curls as the biceps play a huge role in keeping the arm flexed during the uppercut. We incorporate isometrics to transfer to the snap 💥 of an uppercut, whilst also using exercises such as cheat barbell curls to improve length tension relationship during uppercuts 1️⃣ Banded Uppercuts 📊 3 second holds x 5 reps each side 2️⃣ SlingShot Uppercut - Repeated 📊 2 x 5 reps each side 3️⃣ Slingshot Uppercut Isometric Holds 📊 3 second holds x 5 reps each side 4️⃣ Uppercut Isometric Holds 📊 3 second holds x 3 reps each side 5️⃣ Bicep Curl to Pins 📊 8 reps with 3 second holds 6️⃣ Barbell Cheat Curls 📊 8-10 reps 6️⃣ Isometric Bicep Curls 📊 3-5 seconds x 5 reps #boxing #boxingscience #boxingtraining #wardleydubois

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INCREASE YOUR PUNCH POWER 🥊💥 Try this 2-exercise power complex 👊🔥 We use Punch ISO Holds immediately before the throwing exercise to create a short-term potentiation effect, while reinforcing the technical position and forceful drive needed to produce maximum power through the Med Ball Punch Throw. 👊 PUNCH ISO HOLDS 3 sec hold × 3 reps each side 🔥 MED BALL PUNCH THROW 3 explosive reps each side Complete 3 sets total. Quality intent. Maximum force. Every rep with mean intentions. 💥 #boxing #boxingtraining #punchpower #strengthandconditioning #boxingskills