The Warm Down - Boxing Training Foundation

No timed-point for the introduction of the warm down. I decided not to do an introduction video because quiet reflection is an important part of a warm down, particularly if you've had a 'bad day at the office.' You'll find all the background you need here without the accompaniment of my droning voice. The timed-point is where it should be, on the demonstration section.

Introduction

Do not, whatever you do, underestimate the benefits of Phase 7 of the Boxing Training Foundation, the warm down. In simple terms, the warm down is a set of static stretching exercises working down from the top of your body through the various muscle groups, to finish at the bottom of your body. But why do I need a warm down I hear you ask? Well, here are some key reasons to ensure that you do not overlook the warm down:

1. After a tough training session, it is important that the rate at which your body returns to a natural operating state is a steady rate. This is particularly important when you work out in a cooler environment, and is a key reason why on the video you see that I add a layer of clothing in the form of the tracksuit top.

2. The warm down gives you some 'down time' to reflect on the hard work that you've done during the session. The 'feel good' hormones are rushing around your body and it is important to take some time to really enjoy them.

3. The warm down lets you massively improve the flexibility of your body. Just as in Phase 6 we discussed the importance of developing core strength and muscle endurance in order to develop and maintain

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punching power, likewise flexibility is a key aspect of the 'punch power' formula. Flexibility (also described as suppleness) increases your range of movement throughout your entire body. Increased range of movement equals increased leverage. Increased leverage = increased punching power potential. Remember this when patiently working though your warm down!

4. Finally, but no less importantly, if you are flexible then you are much less likely to pick up the kind of injuries that really get in the way of good fitness. If you tear a muscle, depending upon the location and severity of the tear you are looking at several weeks of inactivity. Lengthy spells of inactivity and fitness are not two phrases that go hand in hand.

What I am going to do for the written accompaniment of the video is provide the scientific names of the muscles that we are working. This does not mean that you need to memorize those names (heaven knows I couldn't), but it does allow you to undertake some further research if you are that way inclined. Better to know the names of the muscles and not need to know than the other way around; knowledge is power.

Some simple rules before we get into the demonstration:

If you are in a cooler environment, put on an extra layer of clothing.

Breathe slowly and steadily throughout the activity.

Do not over-stretch, go only to the point of tension then hold it there. As time progresses you will notice improvements in when the point of tension is hit.

Keep your movements smooth. Jerky movements are absolutely not acceptable. This is intended to be a mellow, relaxed part of the session, not a mission to damage the muscles that you have worked so hard to develop.

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Have a drink to hand. Use the warm down to aid in the process of re-hydrating your body after the 'toughing it out' of your session.

Check out Annex 13 for a complete list of the body areas that we stretch during the completion of the warm down.

Associated Resources:

Punching Power – The 5 Building Blocks

Page 125 Demonstration

Video Timed-point

6 14:47

Here's the complete list of the 14 static stretches that form our warm down. I hope that you enjoy them and find them useful!

1. Body Area: Neck (Sides) Timed-point: 14:51

Muscles: Scalene muscles (anterior and middle), sternocleidomastoid, omohyoid, levator scapulae

From the standing position with your feet no more than shoulder width apart and your back straight, place the palm and fingers of the right hand on the left side of your head (hand coming over the top of your head.) Gently pull your head towards your right side. To intensify the stretch a little, drop your left shoulder at the same time. When you feel the stretch, hold for 8 to 10 seconds then repeat for the other side.

2. Body Area: Shoulders/Neck Timed-point: 15:26

Muscles: Deltoids (posterior and middle), trapezius, levator scapulae, sternocleidomastoid, splenius capitis.

From the standing position with your feet no more than shoulder width apart and your back straight, place your right arm behind your back at a 45^o angle.

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With your left hand, grasp your arm at the wrist and gently pull down and to the left. To intensify the stretch a little, drop your right shoulder slightly as the pulling action is taking place. When you feel the stretch, hold for 8 to 10 seconds then repeat for the left arm.

3. Body Area: Chest/Shoulders/Arms Timed-point: 16:07

Muscles: Pectoralis major, external intercostals, anterior deltoid, biceps brachii, brachialis, brachioradialis.

From the standing position with your feet no more than shoulder width apart and your back straight, place your arms behind your back (holding them straight) and grasp one hand in the other. Gently push the hands back and raise your arms, at the same time pushing out your chest and pulling back your chin.

When you feel the stretch, hold for 8 to 10 seconds.

4. Body Area: Shoulders Timed-point: 16:34

Muscles: Posterior deltoids, infraspinatus, teres minor.

From the standing position with your feet no more than shoulder width apart and your back straight, place your right arm across your chest. Place your left wrist on the elbow of the right arm and and use it to gently pull your right arm toward you. When you feel the stretch, hold for 8 to 10 seconds then repeat for the left arm.

Page 127 5. Body Area: Triceps and Lats

Timed-point: 17:09

Muscles: Triceps brachii, teres major, latissimus dorsi.

From the standing position with your feet no more than shoulder width apart and your back straight, lift your right arm so that the upper arm points directly upwards at the side of your head. Allow the right forearm to either point to the left forming an 'L' shape with the arm, or to drop behind your head forming an upside down 'V' shape with the arm. Use the palm of the left arm to gently pull the elbow of the right arm to the left. When you feel the stretch, hold for 8 to 10 seconds then repeat for the other arm.

6. Body Area: Forearms (Flexor Muscles) Timed-point: 17:47

Muscles: Flexor carpi radialis, palmaris longus, supinator, flexor carpi ulnaris.

Note: If you place your arm out directly in front of you and palm down, the flexor muscles are those located on the bottom of your forearm. From the standing position with your feet no more than shoulder width apart and your back straight, put your right arm straight out in front at chest level with your hand at a right angle to your forearm and your palm facing away from you. Place your left hand into the palm of your right hand and use it to gently pull your right hand toward you. When you feel the stretch, hold for 8 to 10 seconds then relax.

Repeat for the other arm.

Page 128 7. Body Area: Forearm (Extensor Muscles) Timed-point: 18:22

Muscles: Extensor carpi radialis lingus, extensor digitorum, extensor carpi radialis brevis, extensor digiti minimi, extensor carpi ulnaris.

Note: If you place your arm out directly in front of you and palm down, the extensor muscles are those located on the top of your forearm. From the standing position with your feet no more than shoulder width apart and your back straight, put your right arm straight out in front of you at chest height with your hand at a right angle to your forearm and your palm facing toward you.

Place the palm of your left hand onto the back of your right hand and use it to gently pull your right hand towards you. When you feel the stretch, hold for 8 to 10 seconds then relax. Repeat for the other arm.

8. Body Area: Chest Timed-point: 18:57

Muscles: Pectoralis major.

From the standing position with your feet no more than shoulder width apart and your back straight, stand aside a solid object such as a wall. Put your left arm out to your side at shoulder height and fixed against the wall. Rotate your upper body slowly in a clockwise direction ensuring that your left hand remains fixed against the wall. Rotate enough to feel the stretch across your chest, then hold for 8 to 10 seconds. Repeat for the right side.

Page 129 9. Body Area: Torso

Timed-Point: 19:42

Muscles: External Obliques

Warning: If you suffer with lumbar problems (you have a bad back), it would be wise to avoid this exercise. Also, if you find the first part of the exercise too difficult, simply start from the prone position.

Stand with you feet no more than shoulder width apart and your back straight.

Bend over and allow the palms of your hands to reach the floor, gradually allowing your body weight to transfer to your hands. Slowly "walk" forward on your hands to the point where your legs and pelvis are in full contact with the floor. Straighten your arms and tilt your head back slightly, gently arching your back - be careful not to over-stretch. At the point of feeling your stretch, hold for 8 to 10 seconds, then make your way back to the starting position.

10. Body Area: Buttocks Timed-Point: 20:16

Muscles: Gluteus Maximus

Sit upright on the floor with your legs straight and your toes pointing away from you. Your hands can be placed on the floor in order to support your upper body.

Lift your right leg over your left leg and place your right foot flat on the floor on the left side of your left knee. Place your left elbow on the right side of your (bent) right knee and gently use the elbow to push to the left until you feel a stretch in the right buttock. Hold for 8 to 10 seconds and repeat for the other side.

Page 130 11. Body Area: Thighs (front)

Timed-Point: 21:07

Muscles: Quadriceps, tensor fasciae latae

A solid object such as a wall may be used to provide support during this stretch.

From a standing position with your legs no more than shoulder width apart, bend your right leg and grasp the top of your right foot with your right hand.

Gently pull your foot into your buttocks until you feel the stretch on the front of your right thigh, then hold for 8 to 10 seconds. Repeat for the left leg.

12. Body Area: Thighs (inner) Timed-Point: 21:50

Muscles: Adductor longus, adductor longus, pectineus, gracilis.

From a standing position, spread each leg to an angle of about 45^o to the ground.

Keep the soles of your feet flat on the floor at all times. Slowly and gently bend your left leg, shifting your body weight to the left side. Continue this until you feel the stretch in your inner thigh, then hold for 8 to 10 seconds. Repeat for the left leg.

13. Body Area: Thighs (back) Timed-Point: 22:30

Muscles: Biceps femoris, semitendinosus, semimembranosis

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From a standing position with your legs no more than shoulder width apart, cross the right leg over the left leg. Both feet should be alongside each other.

Bend over aiming to touch your toes with your fingers. When you feel the stretch at that back of your right thigh and knee, hold for 8 to 10 seconds then relax.

Repeat for the other leg.

14. Body Area: Calves Timed-Point: 23:11

Muscles: Gastrocnemius, soleus, peroneus longus, peronius brevis

From a standing position with your legs no more than shoulder width apart and your back straight and your feet flat on the floor, take a step forward with your right leg. Both feet should be pointing ahead and both should be flat. Gently allow your body weight to move forward, bending your front leg and keeping the feet flat. Go to the point where you feel the stretch in your left calf and hold for 8 to 10 seconds. Repeat for the other leg.

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The Way Forward

Video Timed-point

6 23:55

Well done! I know that you've been exposed to lots of information with the Boxing Training Foundation, but you should not think that this is all there is to know...it isn't! One of my principles in creating the Foundation was that I did not want to make over-inflated claims about this being the ultimate reference of all you need to know about boxing. I don't believe that it's possible to incorporate all there is to know about boxing into a single product or indeed a range of products, it's a sport where there is always something else to learn and understand. In fact, I'll go a step further here. The Boxing Training Foundation is your road map to future learning, and boy is there a lot to learn.

So, the fact that you have built your training sessions around your lifestyle is something to be very proud of, but you must not see that as the end game. There never will be an end game. Use it as a launch pad to continued learning and improvement, getting fitter, faster and stronger and developing that power to weight ratio in line with your technical and physical development. Ensure that you introduce variations into each phase of the Foundation, using the tips located throughout the document to keep a varied and interesting training regime. Some examples of how you can vary your approach:

As your fitness improves, consider increasing the number of rounds completed or the duration of the rounds. During Phase 4 – Heavy Bag, don't forget the tips on mimicking aspects of the style of your favourite fighters.

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When undertaking your skipping (Phase 5), why not switch the 3 x 2 minutes for a 10-minute split? A 10-minute split is where you skip for 10 minutes, with the last 15 seconds of each minute being a flat-out sprint, followed by 10 reps of an exercise of your choosing from the ton-up (Phase 6). For the remainder of the minute before your next sprint focus on recovery by breathing deeply, in through the nose and out through the mouth.

For a speed-focused session (and only when you've reached a reasonable level of fitness) drop your boxing drills and substitute the 3x2 minute framework for one of 6x1 minute rounds with 15 second rest intervals. Aim for maximum speed and maximum number of shots. In the 15-second interval breathe deeply. This is a session that will improve your anaerobic fitness, that is the body using it's reserves of energy rather than a steady oxygen supply; all fighters need great anaerobic fitness.)

Really, there are years worth of information here and there is real potential for boxing training to play an important part of your life. Keep checking out the site for more relevant videos, articles and products to improve further your knowledge and options. And as importantly as anything, be sure to email me with any questions, requests or observations about the Boxing Training Foundation at [email protected].. I will do my absolute best to respond personally and will absolutely include your input as the site develops.

Thank you and good luck!

The Boxing Training Foundation

In document Boxing Training Foundation (Page 122-134)