Training Program for an Elite Level BoxerThe sport I will be looking to create an annual training plan for is boxing. What I

will be going over is the typical training camp for an elite level fighter who is training to

fight twice a year. These athletes prepare to fight for 10 to 12 rounds during these fights,

and it takes much more preparation. This schedule will allow for the athlete to have a

high readiness at all times along with allowing for the fighter to detrain and adequately

recharge the body and mind to dissipate accumulated fatigue. What I will cover is the

following:

1. The description of the athlete’s characteristic’s and goals for this year.

2. The actual annual plan for the year.

3. The specific assessments at each phase to ensure that the fighter is on

track.

4. Complete work out plan that will work the 4 major biomotor abilities,

which will include all the elements needed for a complete session.

5. The rationale for the training design.

6. Conclusion.

The characteristics of the fighter are 32 years old, is 5’7 ½” tall, and male. This

fighter has been a professional fighter for approximately 14 years with 40 professional

fights. This athlete has been a world champion or competing at that level for 9 years, this

athlete’s experience with fitness has been around 20 years counting his time as an elite

amateur boxer. This fighter has fought in 4 divisions starting as a light weight (135 lbs)

and currently is a junior middle weight (154 lbs), and has held major world titles in all of

these divisions. The fighter walks around between fights at 164 pounds, and is no more

then 11% body fat, and come fight night is 7% body fat, makes weight fairly easily by

cutting no more then 7 pounds during the week prior. The fighter rehydrates the 7

pounds back and is fully hydrated. This is data based off of his last 4 fights in this

1

Training Program for an Elite Level Boxerdivision. His goal this year is to defend his championship twice before moving up to the

middle weight division of the 159 pound limit.

Annual training plan is don in two training camps, the transition phase is at a

minimum 4 microcycles or 4 weeks, but it can be extended another 2 or 4 microcycles if

need be.

Training Camp

phases Preparatory Competitive Transition

Sub phases

General Specific

macro Fitness prep

Fight strategy prep

Fight strategy implementation in sparring, mitts, bag work and shadow boxing

Micro A B C D E F G HTaper/event

During the general and specific preparatory phases, I chose a 4 day, and 8

sessions a week microcycle model because the fighter would have to train, and run

separately. This model also allows for the fighter to recover from the high intensity of

the training load. This microcycle A, is focusing on general or central fatigue. The

microcycle B could begin to establish a strength program to enhance local fatigue, speed

and power. The next microcycle would look similar as this one, but there would be

plyometrics, sprints and other short maximal type exercises. The whole training camp

will have weeks where the focus is overall aerobic improvement, then the next week will

focus on power, speed and strength with endurance as a secondary focus. This microcycle

focuses on muscular endurance, foot speed and agility, and inducing the body to short

spurts of maximal work. There are two easy run days, along with two days of high

demand at maximal or submaximal pace 85%-90%. The fighter alternates between these

two microcycles will be sparring no more then12 rounds a week, this can be added each

2

Training Program for an Elite Level Boxerweek, again depending on how the fighter feels and looks. Weekly we can add more

rounds as we go along the training camp. This again depends on the preparedness and the

scheduled rounds for the fight. If the fight is 4 rounds we would not change the amount

of rounds of sparring he does per week very much. If the fighter is going 12 rounds and

obviously it’s a title fight, then we would consider when we should have his body peak to

spar 10 to 12 rounds to simulate the fight and how much. I would have the fighter peak

twice during his training camp. The first peak would be at 10 rounds, at around the half-

way point, and I would have the fighter peak again sparring 12 hard rounds roughly a 10

days to a week before the fight. The first microcycle is considered a developmental

microcycle. The idea with this microcycle is to develop skill and bio-motor abilities

(Bompa, Haff, 2009 pp.213). The second microcycle is a shock microcycle and it’s a

sudden increase in intensity, focusing on strength and competitive endurance. (Bompa,

Haff, 2009 pp.213-214)

As far as sport specific technique and strategy, the preparatory phase is designed

for general fitness preparation along with fight strategy preparation. The general

preparation is designed to reintroduce the biomechanics of boxing through moderate

intensity of running, sparring and bag/mitt work. The fight preparation is simply the

coaches looking to get the fighter back in the swing of things and introducing harder

sparring, and work load.

The rest of the microcycles implement fight strategy that is slowly introduced in

the prep phases at a more full speed. These are labeled E through I (taper/event), during

these microcycles one week is aerobic endurance through running and the next is

focusing on speed, power and agility training until we hit the taper portion which is 7 to

10 days out from the actual fight. The yellow microcycles are the endurance weeks, and

the red is the strength weeks. The endurance microcycle is cited on the next page.

3

Training Program for an Elite Level Boxer

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

a.m. 4 mile run at a moderate pace

4 mile run at a high-moderate pace

off 4 mile run at a maximal pace

off 4 mile run at a low intensity

off

p.m. -3 rounds of jump rope. 6 rounds of shadow boxing (for technique and mechanics)-4 rounds of mitt work. -4 rounds of heavy bag work.-3 rounds of double end bag. -3 rounds of speed bag.

-3 rounds of jump rope. -6 rounds of shadow boxing (for technique and mechanics)-4 rounds of sparring. -4 rounds of heavy bag work (boxing pace).-3 rounds of double end bag,-3 rounds of speed bag.

off -3 rounds of jump rope.-6 rounds of shadow boxing (for technique and mechanics)-4 rounds of sparring.-4 rounds of mitt work (non-stop- punching). -4 rounds of heavy bag work (non-stop punching as hard as they can focusing on power). -3 rounds of double end bag. -3 rounds of speed bag.

off -3 rounds of jump rope. -6 rounds of shadow boxing (for technique and mechanics)-4 rounds of sparring.-3 rounds of heavy bag work (light pace)

off

4

Training Program for an Elite Level BoxerStrength/Speed/Power Microcycle

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

a.m. 4 mile run at a moderate intensity

¼ mile sprints at 85-90% VO2max at 3:1 rest ratio. 3 reps for 2 sets. Followed by speed and agility drills on the ladder.

off 4 mile run at a maximal pace

off 4 mile run at a low intensity

off

p.m. -3 rounds of jump rope. 6 rounds of shadow boxing (for technique and mechanics)-4 rounds of mitt work. -4 rounds of heavy bag work.-3 rounds of double end bag. -3 rounds of speed bag.

-3 rounds of jump rope. -6 rounds of shadow boxing (for technique and mechanics)-4 rounds of sparring. -4 rounds of heavy bag work (boxing pace).-3 rounds of double end bag,-3 rounds of speed bag.

off -3 rounds of jump rope.-6 rounds of shadow boxing (for technique and mechanics)-4 rounds of sparring.-4 rounds of mitt work (non-stop- punching). -4 rounds of heavy bag work (non-stop punching as hard as they can focusing on power). -3 rounds of double end bag. -3 rounds of speed bag.

off -3 rounds of jump rope. -6 rounds of shadow boxing (for technique and mechanics)-4 rounds of sparring.-3 rounds of heavy bag work (light pace)

off

Late p.m.

off 3 minutes of nonstop use of the

3 minutes of nonstop use of the

off off

5

Training Program for an Elite Level Boxer“war ropes” Then he will complete 3 sets of planks for 3 minutes each with a minute rest. Side planks for 3 sets at a minute each.

“war ropes” for 3 sets, in between sets there will be 30 seconds rest, and the fighter needs to complete 25 push ups. Then he will complete 3 sets of planks for 3 minutes each with a minute rest. 25 squat thrusters with barbell and 25 lbs plates for 3 sets

The specific assessments, I will use will be a maximal oxygen consumption test

that will see where the athlete is at during each phase. This assessment will stop roughly

10 days out from date of the fight, and we will begin tapering off training to allow the

athlete to peak for the fight. I will do this test 3 times during his training camp; one test

will happen a week prior to starting of the training camp, and this will be a run at

maximal effort for a time of 36 minutes. What I will be monitoring is his resting heart

rate, his heart rate during the run, and his walking heart rate after the run. This will give

me a good base on where we need to start and focus on during the preparatory phases.

The second test will be after the preparatory phase going in to the competitive

phase. This will happen on the last sparring day of the preparatory macro cycle, during

6

Training Program for an Elite Level Boxerthis phase the fighter will spar 6-8 rounds at a high intensity and right afterward he will

go on a maximal run for 30 minutes. This will tell me where he is at and if the nature of

the fight will be affected by his conditioning. If the athlete is at a high readiness we will

begin to slowly taper off to ensure that he doesn’t peak too early.

The last test will be just like the second test, with the exception that the fighter

will spar 10-12 rounds and run at a maximal rate for 20-30 minutes. During these

sparring sessions, the fighter will continuously spar with fresh partners every 3 to 4

rounds to keep the pressure on him. What will also be assessed is his weight during these

three phases. The goal is to get him with in 7 pounds of the weight limit, and no less then

3 pounds. If he is less then 3 pounds from the weight limit this can lead to overtraining.

(Adams, Beam, 2014 pp.163-164)

I will break down a training day during the specific preparatory phase, and the

microcycle I will use is the endurance microcycle, and it’s the Thursday of that week

which the fighter is doing everything at a maximal rate. The morning run reflects that,

and the fighter runs 4 miles as fast as they can basically. This session will be broken up

in to 3 phases: the warm up, the main body session and the cool down. (Bompa, Haff,

2009 pp 244-247)

Morning Run

Phase Exercises Time

Warm up Dynamic stretches 15 minutes

Main Body Session 4 mile run at 100% intensity 25-30 minutes (TBD)

Cool Down Walking/ static stretching 15 minutes

The morning session should take 60 minutes, with the main body session

being no longer the 30 minutes to complete. This session is designed to improve

7

Training Program for an Elite Level Boxercardiac output and power, improve aerobic capacity, and also central fatigue is

addressed as well. The athlete will go home, right after, eat breakfast that is high in

carbohydrates along with some protein to induce recovery for the after noon session.

Afternoon Endurance session

Phase Exercises/Drills Number of rounds

Warm up Jump Rope (get the Heart rate up along with warming up the muscles)

3 rounds

Shadow Boxing (for the first 5 rounds it will be at an easy pace working on mechanics with the last round working on speed to wake up the nervous system)

6 rounds

Main Body Session Sparring (At a high pace, both fighters work every minute of all the rounds- throwing lots of punches)

4 rounds

Mitt Work (Non stop) 4 Rounds

Heavy Bag (Non stop punching as hard as they can focusing on power)

4 Rounds

Double End Bag (Non stop punching working on hand eye coordination)

3 Rounds

Speed Bag (Non stop) 3 Rounds

Cool Down Static stretching 15 minutes

This training session is roughly 2 hours to 2 and half hours long depending on

certain factors. The warm up is broken down in to two phases, and is 9 rounds long.

This is about 30 minutes long, and jumping rope is so the fighter can get his heart rate up,

and warm up the skeletal muscles in the fighter’s body. The immediately after 3 rounds

of jump rope the fighter begins to shadow boxing for 6 rounds (preferably in the ring) the

first 5 rounds are geared toward mechanics and are at a moderate or easy pace. The 6th

round is used to introduce speed that the fighter is looking to incorporate during the

8

Training Program for an Elite Level Boxersparring sessions and the actual fight down the road. The fighter focuses on hand speed,

throwing 3 or more punches in combination, and fast foot work. After the shadow

boxing is complete, the fighter then gears up, putting on the gloves, head gear and groin

protector. The gloves that are going to be used are 14 ounces at a minimum. The fighter

will use 8 oz gloves during the fight, but in training he will use 14 ounces or more. The

size of these gloves are bigger because it protects the fighters from head trauma during

sparring, protects the hands, and it enhances local muscular endurance and hand speed.

After the 4 rounds are complete, the coaches will take the head gear off the

fighter, but have him hit mitts for 4 rounds with his groin protector, and sparring gloves

on. This will enhance his aerobic capacity; by having him punch non-stop during the mitt

drill keeps his readiness and adaptation centric to boxing. What is good about this drill is

it not only helps with local fatigue, it will minimize the fighter getting injured. This

happens because he is still conducting boxing related movements at a high pace, but

when the athlete is exhausted and makes mistakes, he won’t pay for it like he would if an

opponent was in front of him in sparring of the fight. This enhances his aerobic capacity,

along with his mechanics and fundamentals under high stress with out the high risk of

injury.

The heavy bag portion is 4 rounds of non-stop punching with a focus on power,

and aerobic output. This is to continue the stress that is induced through the sparring, and

mitt work. The sparring portion is 4 rounds at an 85% max rate or more and quality is

stressed here. But the mitt work and bag work is not stressing quality over quantity. The

next 6 rounds are at a lower pace, power is not emphasized like in the heavy bag portion,

but the idea here is to keep the upper body working with nonstop movement and punches.

This improves muscular endurance in the upper body and allows for the fighter to learn

how to pace himself to get through the session. Since we have a short amount of time for

9

Training Program for an Elite Level Boxerthese two major training camps a year, the endurance, hypertrophy, maximal strength and

power sessions are normally paired up of 2 or more biomotor abilities a day or week.

This sample work out has endurance aspects along with power. The endurance biomotor

ability is stressed through the morning run, sparring, mitt, and bag work. The power

motor ability is worked on through sparring and the mitt work along with the heavy bag

work in the main body session. Power for a boxer is not only the ability to conduct a

motor movement with maximal speed but also do it with maximal strength. The

dominating factor and biomotor ability that is being stressed is the endurance biomotor

ability. This endurance training is labeled and thought of as high intensity exercise

endurance. Boxing relies on anaerobic metabolism, and high intensity endurance calls

upon that energy system. (Bompa, Haff, 2009, pp. 289)

Late afternoon Strength Session is done on the same day during the strength

microcycle. This day is identical as the previous week but a short session that

concentrates on upper body strength and power along with core strength added.

Phase Exercises/Drills Duration

Warm up Dynamic upper body stretches

10 minutes

5 minute transition 5 minutes

Main Body Session War ropes non stop 3 minutes for 3 sets

30 second rest between sets of the war ropes with 25 push ups

3 sets

25 Squat thrusters with a barbell and 25lb plates

3 sets with 10 second rest between sets.

Planks front 3 minutes for 3 sets with 30 second rest

Side planks 1 minute for 3 sets

Cool Down Static upper body stretches 15 minutes

10

Training Program for an Elite Level BoxerGeneral strength is improved upon with the side plank and front planks. The

reason being is that it is a whole body exercise for time, and it is a body weight exercise

as opposed to a weighted exercise when it comes to resistance. Planks are thought to be a

core exercise and they most certainly are, but also to stabilize the body in that position to

work the trunk of the athlete, the shoulders will have to work with the trunk in order to

maintain that position for a prolonged period of time. The war ropes for time is also

under the general strength but is also a specific exercise that isolates specific muscles.

The shoulders, biceps, triceps and forearms are being specifically used during this

exercise. The shoulders, biceps, triceps, along with the forearms are dominant upper

body muscles used when performing the motor movement of throwing a punch. The

triceps, shoulders and forearms are used when throwing straight punches like the jab, and

straight right/left (cross). The shoulders, biceps and forearms are used when the fighter

throws an upper cut or pulling motion. The forearms strengthen the hands, and add to the

over all power of punches in general. More specific strength can be seen with doing the

exercise of push ups. This adds to the specific strength that the war rope exercise was

improving upon.

Squat thrusters are general strength, specific strength, and maximum strength

along with power improvement as well. To perform this exercise to proper form the

whole body and general strength of the athlete needs to be properly developed, the

specific strength is that it works the lower body primarily and secondary is the core.

Power is developed through the nature of the exercise; the athlete must thrust and explode

upward in order to perform this exercise.

Muscular endurance is achieved through all of these exercises due to the nature of

repeating contractions of these muscle groups. All of these exercises have more then 12

repetitions with multiple sets. This adds to local endurance of the fighter and will

11

Training Program for an Elite Level Boxerenhance the performance of the fighter. This is because these muscle groups are the

primary muscle groups that are used in boxing. (Bompa, Haff, 2009 pp.269)

Hypertrophy is the increase of cross sectional area of the muscle fibers. Type II

muscle fibers are thought to have greater plasticity and which has a faster rate of

hypertrophy. ((Bompa, Haff, 2009 pp.266) Type II muscle fibers generate the most force

potential when they are activated. Type II muscle fibers are essential to the success of a

boxer. This means that the fighter has speed and power, and those two components

coupled together for a fighter has been shown to have great success. This is achieved

through the exercises that are being conducted and how they are being conducted. But

also adequate recovery and rest during and after the work out aids in the rate of

hypertrophy. Hypertrophy by basic definition is the muscle’s response to stress and its

adaptation to it. This adaptation and response could be that the muscle grows and

increases in size, motor neurons and recruitment is improved thus increasing strength and

power along with speed. (Bompa, Haff, 2009 pp.267) To best maximize this, this type

of training should be done 2 to 3 times a week. Here in our training program we do it

twice per microcycle with the Thursday of the strength microcycle to be the most intense

session. One session in the beginning of the microcycle is less, which is the Tuesday

followed by an off day (Wednesday) then Thursday is the hard day to get the biggest

stress of the week going, followed by passive and active recovery. This Thursday of the

microcycle can focus on explosions of movement or just consistent contractions or both.

This is where the coach each week will see fit on what to focus on. If we can effectively

match the resistance training to meet the demands of the sport, the nature of the

movements and couple it with the right kind of endurance training the fighter will be in

top shape come fight night. The days that are working toward endurance and strength

training will vary in the zone intensity of II and III which is 76%-95%, and the zone I

12

Training Program for an Elite Level Boxerdays are active recovery days and those days are normally 65%-75% max heart rate.

When it is time to taper down training for the fighter to peak, that is when the max heart

rate intensity will systematically decrease to 30% two days before the actual fight.

(Butulis, M., 2013, September 23)

The rationale for my program design is that the fighter has 10 weeks to train and

get ready for a fight. The fighter fights twice a year yielding a 5 month period of training

and the rest of the year is left for detraining, recovery and added preparation to each

camp. The detraining and preparatory phases, the general phase in particular can be

added to by a few microcycles depending on time, goals and where the athlete is in their

career and fitness level. The preparation phase of the training camp is the first half of the

camp. It has two macrocycles that are two microcycles long.

There is the general preparation and the specific preparation. The general

preparation phase is used to get the athlete back in top the swing of things. The first

microcycle will focus on basic endurance on the conditioning portion, as well as basic

boxing fundamentals. Then the second microcycle goes on to rest that bioenergy system,

and works on strength, power and muscular endurance. These two microcycles will be

alternated and tapered how the coach sees fit. How we matched up the endurance and

resistance exercises is due to the nature of the sport. Boxing again, is repeated bout of

intense exercise with rest in between intervals. There is central fatigue (lungs and

circulatory system) and local fatigue (local muscles used) to consider. The over all

fitness of the fighter is based on the central fatigue, and the endurance microcycle. This

has maximal intensity on some days of the microcycle, but it also has lower volume and

duration along with intensities, this is active recovery. This microcycle looks to improve

aerobic capacity. During the strength microcycle, endurance is still stressed because of

the number of repetitions each exercise has to be performed. During that week there

13

Training Program for an Elite Level Boxeragain is harder days then others, there is a weekly form of tapering according to the days

they spar and the days they don’t. This microcycle is used to improve speed, power and

strength in a general fashion.

During these two microcycles of the general preparation, the fundamentals of the

fighter are being introduced. This means that there is a general preparation of the skills

needed in the sport. Everything from the sparring to the bag work will be geared to

general boxing technique and fundamentals.

The specific preparation will introduce the strategy that the coach is looking to

implement during the fight. The technical aspects of the training will focus on that. But

during this preparation phase, the athlete will learn the strategy at a slow and medium

pace to make it second nature. Say the fighter is facing a pressure boxer, a pressure

boxer moves forward, cuts the ring off, throws lots of punches and stays busy. The coach

will offer a game plan to the style of the fighter they are facing along with the mistakes

their opponent makes. The game plan can be that our fighter will use the jab, create

distance and use the ring. Also the fighter will work on fighting going backwards or “off

the back foot” the whole camp. This phase of specific preparation is where this is

introduced. During the preparation phase, the fighter will most likely spar 4-6 rounds no

more, and no less. This is to prevent injury during sparring and accumulated fatigue.

The competitive phase is where the fighter by day and microcycle increases the

tempo of the fight strategy and implements it at full speed during the mitt work, bag work

and in sparring. The sparring partners are now either imitating the opponent’s style or

movements as best they can or the coach calls in fighters that move and fight similarly to

the opponent they are preparing for. The preference by most coaches is to bring in

fighters that have similar or the exact same qualities that the opponent will offer their

fighter during the fight. If a fighter like Roberto Duran were to prepare for Sugar Ray

14

Training Program for an Elite Level BoxerLeonard, it would make no sense for him to train with Julio Cesar Chavez sr. Chavez sr.

is 5’6” tall and is a pressure fighter that is shorter then both Duran and Ray Leonard. Ray

Leonard is 5’10” tall with long arms and likes to move and box. So Roberto Duran’s

coach Ray Arcel would have to choose sparring partners and a game plan that would best

suite not only how Roberto Duran fights, but also how Ray Leonard fights. The

conditioning aspect of the training camp still has these two different weekly focuses from

endurance and strength, but both have high intensity days to improve the endurance of

the fighter to be able to go 12 rounds at a high pace if need be. During this phase the

fighter will spar 8 to 12 rounds. Each week the fighter will have two days of sparring

where it is less then the high intensity day. So that Tuesday he may spar 4 rounds, rest

the next day, then spar 8 rounds that Thursday, then rest the next day and spar 4-6 rounds

on Saturday. This will increase until the fighter hits 10 rounds or more at a time,

depending on how far out the fight is. The two days of shorter sparring will be no more

then 6 rounds and no less then 4 each week.

Tapering is an important factor in combat sports. Depending on the load, and

how intense the camp was along with assessing the fighter the tapering will take place

anywhere from 10 days to 7 days out. The last day of sparring will be no closer then 7

days from the fight to reduce injury and accumulated fatigue. The week before the fight

is called “fight week” and normally that week is reserved for press conferences, and

weight cutting. Also this week is used to dissipate accumulated fatigue by tapering by

60% to 90% two days from the fight. These two days are reserved for rest and recovery

along with the athlete to cut weight. (Bompa, Haff, 2009 pp.191)

The detraining phase is used to allow the fighter to rest, and between camps, the

transitions between detraining and preparation of another training camp is used to work

on imperfections or imbalances seen in the previous camp and fight. During this phase

15

Training Program for an Elite Level Boxerthe fighter will be tested to see where his fitness is at and how much the fighter detrained.

If the fighter is still in good shape then they can take the time to work on strengthening

balance and stabilizing muscles that can improve fundamentals along with performance.

(Balzarini, Dolobowski, Twist., 2012).

In conclusion, boxing has a massive amount of training that is involved with it.

For a fighter to improve on fundamentals, it has to be out side the actual training camp to

really improve on skills. So the basic idea that skills are improved and refined in the off

season is also correct in boxing. There is a two week or short macrocycles that allows for

the fighter to get in the swing of things in the beginning of camp, but is not long enough

to really refine skills. Training camps are used to enhance what the fighter has to offer,

and build on their endurance along with a game plan based off of what the skill set the

fighter has. The fighter goes through 8-10 weeks of training that is intense and complex.

To mitigate accumulated fatigue, rest days during the microcycle are important just like

the work days. Tapering is another important factor in training, due to the sheer volume

of training, tapering should be considered by the fighter’s performance during camp and

his progression. Some sports taper 14 to 8 days out, but because the typical schedule of a

training camp, the tapering has to be 10-7 days out and the tapering should be scaled back

enough to adequately dissipate the possibility of accumulated fatigue.

16

Training Program for an Elite Level BoxerSource:

Adams, G., & Beam, W. (2014). Chapter 15: Maximal Oxygen Consumption. In Exercise

Physiology Laboratory Manual (7th ed., pp. 163-175). New York City, NY:

McGraw-Hill.

Baldwin, K., Brooks, G., & Fahey, T. (2005). Exercise Physiology: Human Bioenergetics

and its Applications (4th ed.). New York City.

Balzarini, D., Dolobowski, D., & Twist, P. (2012, June 1). “Why is tapering important

before competition? How do you help clients taper their workouts during this

time?”. Retrieved December 9, 2014, from http://www.ideafit.com/fitness-

library/ldquo-why-is-tapering-important-before-competition-how-do-you-help-

clients-taper-their-workouts-during-this-time

Bompa, T., & Haff, G. (2009). Chapter 7: Peaking for Competition: In Periodization:

Theory and Methodology of Training (5th ed., pp.188-202). Champaign, IL

Bompa, T., & Haff, G. (2009). Chapter 8: Training Cycles. In Periodization: Theory and

Methodology of Training (5th ed., pp. 190-194). Champaign, IL

Bompa, T., & Haff, G. (2009). Chapter 9: Work Out Planning. In Periodization: Theory

and Methodology of Training (5th ed., pp. 236-256). Champaign, IL

Butulis, M. (2013, September 23). Advanced Program Design: Optimizing performance

by matching resistance and cardiovascular programs - NASM Blog. Retrieved

December 9, 2014, from http://blog.nasm.org/training-benefits/advanced-

program-design-optimizing-performance-matching-resistance-cardiovascular-

programs/

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Training Program for an Elite Level Boxer 18