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A boxer
has to have super-strong abdominal muscles
in order to fight well. After all, taking
shots in the midsections for 6 to 10 rounds
will pulverized even the most fit stomach if
it isn’t protected by iron abs. In order for
the abs to get stronger, there first must be
sufficient stimulus for them to do so. As a
result, the boxer must be exposed to
stronger and stronger exercise stimulation
in order to continue to see results.
You
needn’t be a boxer to utilize their training
secrets. In this case, you can easily
measure your progress at home by using time
to measure your results. Take the leg raise
static hold described on this page, for
instance: At first, you may only be able to
hold your legs up for 10 seconds, but by
week six that might increase to 60 seconds,
while in three months 90 seconds could be
possible.
There is a direct correlation between how
long you can perform the exercise and how
strong your abs will be. You can bet
that your abs will be a lot stronger by
month three when you are holding your legs
motionless off the floor for 90 seconds than
they were when you began with 10 seconds.
The science is very simple here, but your
muscles fibers fire in a certain order. In
other words, as you begin the exercise, your
slow-twitch muscle fibers begin to fire. But
as the exercise begins to become more
stressful, you move on to the fast-twitch
muscle fibers. The longer the exercise
continues, the faster the fast-twitch muscle
fibers fire. If you stop the exercise when
it burns, rest and continue again, all you
are doing is starting over with your
slow-twitch muscle fibers. If you succumb to
feeling tired, you’ll have no chance of
penetrating deep into the fast-twitch muscle
fibers – which are responsible for
stimulating your body to get stronger.
In basic terms, it is a stronger stimulus to
hold your legs out for 50 seconds and do one
set, rather then do a 30-second hold rest
and repeat it for three sets or even 100
sets, for that matter. Remember, each time
you begin again you are a little more tired
and your fast-twitch muscle fibers will not
be able to be deeply penetrated.
All of the exercise in this abs routine
should be done with one set to failure.
Muscular failure is defined in strength
training as the point where you are not able
to perform another rep utilizing good
technique, despite your greatest effort.
For best results, keep a training chart and
record your results each and ever abdominal
workout. Your goal is to beat the previous
workout in time or in reps. Begin by
training your abs 2-3 non-consecutive days
per week. You may begin to plateau in 6-12
weeks. In this case, reduce your abdominal
training to only once per week in order to
beat your previous workout.
Continue to do the accompanying boxing bag
workout in the meantime. Remember not to
train with poor technique when you are tired
– avoid boxing in a “lazy style.” Always
breathe when you hit the bag and use your
whole body behind each punch. You should
notice your abs getting tighter every 2-3
days in the beginning. You will also notice
your pants getting loose around the waist
and your midsection musculature getting a
lot harder.
Remember that it is important to test out
the exercises by recording your results.
Write a goal on an index card in which you
double your performance on each exercise by
a specific date written in the present
tense. For example, if you did a static hold
crunch for 10 seconds your first workout,
you might write: “I will do a 20-second
static hold on (pick a date in 30 days).”
Place the index card in your training room
or keep in your gym bad so you can always
see your goal. When you achieve that goal,
set another one.
You are
only in competition with yourself and you
will get stronger and stronger abdominal
muscles as you go. It doesn’t matter where
you start, only where you want to be and
where you end up. Work hard and let boxing
help you reach that goal. |
