Before you start diligently lifting dumbbells and barbells, let's consider some aspects of the training process. Having mastered them, you will make steady progress instead of stagnate in one place for months.

PACE OF EXERCISES

The pace of exercise is an important characteristic of the training process as a whole. It would seem simpler: take a barbell, start raising and lowering it. However, speed of movement is very important here, which is one of the cornerstones of future success. The fact is that the level of load on the muscle no longer depends on the weight lifted, but on the time it is in a state of tension. That is, if you exercise with an average weight, but at the same time constantly keep the muscle group tense, the effect will be much more pronounced than with a single or double lift of the maximum weight for you.

Of course, the pace of the exercise largely depends on what goals are being pursued. at this stage training process. At the very beginning of training (during the first year), the pace of exercise in the vast majority of cases should obey the “magic” combination of numbers 4-0-2-0. What does it mean?

*4 - time in seconds spent lowering the bar.

*0 — delay time at the bottom point.

*2 - time in seconds spent lifting the barbell.

*0 — delay time at the top point. Thus, the time spent lowering the projectile should be exactly twice as long as the time it takes to raise it. This principle forms the basis of some techniques that are based on slowly lowering the training apparatus.

When performing weight-bearing exercises, these time limits should be strictly adhered to, since negative phase movements are much more effective in terms of muscle load than the lifting phase.

There is no delay in the lower and upper phases for the reason that when holding the barbell at the extreme points, the muscles relax, as a result of which tension is relieved from the muscle group. And this, as you already know, is undesirable.

So, performing the exercise according to the scheme described above, in 8 repetitions, you hold the muscle group under tension for 48 seconds, this is more than enough to effectively stimulate it.

Table 1. Exercise tempo and training parameters

Unfortunately, we often see beginners—and some advanced athletes—ignoring the proper tempo of exercises, literally throwing the apparatus up and down at breakneck speed. It looks impressive, but it is useful for a set of high-quality muscle mass from such training is minimal.

REST BETWEEN APPROACHES

Rest time between sets is also a very important component of training. In this matter, much again depends on the purpose of the training process. If an athlete is training to achieve maximum strength, then breaks between approaches can last 5-10 minutes, and sometimes more than half an hour. However, in our case this is, of course, unacceptable. Pure strength training is the lot of representatives of other sports: weightlifting and powerlifting. If your goal is not to achieve maximum muscle growth and physique correction, then working with extreme weights is not a goal, but only an auxiliary tool to achieve your goals. Let's look at how rest time correlates with physiological processes (Table 2).

Table 2. Correlation between rest time and body recovery

So, in order to make muscles grow, you need to rest for at least one, but no more than two minutes. It is this pace that will allow you to tune in to perform the next approach and do it efficiently.

At the beginning of training, rest should be longer, but over time its duration should be reduced. Ideally, it should be equal to one minute.

Some novice athletes ask the question: “Why is it necessary to reduce rest time?” The answer is simple: to include more and more new fibers from the muscle group being trained. Otherwise, you will simply be wasting time.

SELECTION OF WEIGHT WEIGHTS

It is very difficult for a beginner to choose the right weight to perform a particular exercise. If an experienced athlete clearly understands what needs to be done to obtain the expected effect, then a novice bodybuilder, as a rule, does not have the slightest idea about this.

As mentioned above, weight in the process of gaining muscle mass is of secondary importance compared to exercise technique. However, this does not mean that you should take the lightest dumbbells. In no case! Try to choose the weight so that the last repetitions of the set are given with noticeable tension.

To learn this wisdom, it is recommended to start your training with small weights and gradually increase them. This way you will experience weights that can make you sweat. At the same time, of course, we must not forget about the technique of performing exercises.

The choice of weight, as well as the pace of training, plays a big role, having an important impact on one or another parameter. All recommendations are presented in table. 3.

Table 3. Correlation between the number of repetitions and trained parameters

The weight you train with and the number of repetitions you perform determines the effect on one of the two types of muscle fibers present in our body: fast or slow. Fast fibers are responsible for maximum and explosive strength, slow fibers are responsible for endurance. Let's present this pattern in the form of a table. 4.

Table 4. Muscle fiber type and number of repetitions

Number of repetitions	Type of predominant fibers	Working rep range
		65-75% of maximum	80-95% of maximum
	Very fast
5-10	Fast	9-12
11-15	Mostly slow	16-18	10-12
15-20	Slow	18-25	14-16

Tempo is the speed at which an exercise is performed. The tempo is made up of four values ​​that are inextricably linked with each other and, ultimately, form a repetition of the exercise.

Let's look at what exactly tempo consists of. Tempo is usually denoted by four numbers, for example 2/0/4/1 . The first digit indicates speed of weight lifting, second digit - pause at the top, third - weight lowering speed and the fourth - pause at the bottom of the exercise. Naturally, the unit of measurement is second.

For a better understanding, let's look at the concepts of tempo using the example of a biceps curl exercise. Pace of this exercise 2/0/4/0 : number 2 is the speed with which you lift the barbell, 0 tells us that we do not pause at the top of the exercise, number 4 is the speed with which we lower the barbell to the starting position, and the last number 0 gives us Know that there is no need to pause at the lowest point.

Why is it important?

Why is it important to know tempo and why use it? The fact is that the pace has a very serious effect on how the muscles will react to the load received. Our body contains mechanoreceptors(ends of sensory nerve fibers that respond to mechanical pressure or other deformation acting from the outside, or arising in internal organs) in joints, ligaments, tendons and muscles that respond to the speed of movement during an action, in our case, exercise. The strength of muscle contraction is not as important as the speed of the exercise. In other words, choosing the right tempo is more important than choosing the right weight.

Choosing the right tempo:

For strength training

If your goal is to train strength, then you need to use a fast pace, like 1/0/2/0 . Take advantage of something called the “stretch effect,” which is the natural reaction of muscles and connective tissues to contract into a contracted state after they have been stretched.

Due to the fact that there is no pause at the top of the exercise (between lifting the weight and lowering it), the body adapts primarily to the neuromuscular level, that is, in the environment of connective tissues, which are the opposite of muscle. Of course, if you're using heavy weights, you don't want to move too quickly, but your goal should always be to try to complete the exercise as quickly as possible.

For muscle growth

In order to build muscle mass it is better to use a slow pace, for example 2/0/4/1 . Where, as you can see, the longest stage is lowering the weight to the starting position, it is no secret that this stage is responsible for the further growth of muscle mass. The fact is that the longer you lower the weight, the more microscopic cracks form in your muscle tissue, which in turn will cause the muscle growth that occurs during the recovery period.

A short pause for a second at the bottom of the exercise will allow the connective tissues to relax, which will destroy the “stretching” effect, and thus the entire load will be placed on the muscle tissue.

To reduce excess weight

The ideal pace for those who strive to reduce excess weight, is the one 3/1/1/0 . Thanks to this pace, energy consumption increases as much as possible and, as a result, a lack of energy is formed, which will cause the burning of calories within 72 hours after training. As you can see, the longest stage is the moment of lifting the weight.

It is at this moment that muscle tension increases to its maximum, which uses a large amount of energy, which will later be compensated by fat deposits on your body. Lowering the weight should be fast enough to produce strength gains that will allow you to increase the weight more quickly.

Introduction

Chapter I. Theoretical justification for the use of the circuit training method for the development of functional training of boxers

1.1 Basic concept of functional training for boxers

1.2 Basic physical qualities boxers and methods of their development

1.2.1 Speed-strength abilities of boxers and ways of their development

Chapter II. Purpose, objectives, methods and organization of the study

2.2 Research methodology

2.3 Organization of the study

Chapter III. Experimental work on the use of the circular training method for the development of functional training of boxers

Conclusion

To improve intramuscular coordination, it is necessary to use weights within 75-100% of the maximum available to the athlete in a particular exercise. Training aimed at improving intermuscular coordination involves the formation of optimal coordination in the work of the muscles involved in movement, as well as the rational interaction of synergistic and antagonistic muscles.

When improving intermuscular coordination, the amount of weight should be close to the competitive level. Thus, when improving intermuscular coordination in boxing, it is advisable to use small weights. For example, you can perform the “shadow boxing” exercise with weights in your hands, the size of which (depending on the fitness of the athletes) should be 0.5-2.5 kg, as well as movements in cuffs (weights placed on the lower part of the lower leg), the weight of which can be 1.5-3.5 kg for each leg. The main condition when performing exercises aimed at improving intermuscular coordination is to perform movements in compliance with their coordination structure (i.e. technically correct) and at a speed equal to or exceeding competitive speed. In this case, it is mandatory to maintain the sequence of inclusion of muscle groups in the work and the ratio of their tension values.

As a means of general strength training, it is advisable to use pushing a metal stick (weighing 5-10 kg) from the chest from a frontal position. In this case, it is important that after a spring squat (amplitude of leg flexion in knee joints should be about 100-120°) pushing off the support and straightening the legs occurred as quickly as possible. The moments of straightening the legs and arms should coincide in time, as happens in a real direct right blow to the head.

A general preparatory tool that improves intermuscular coordination in boxers is also throwing cannonballs or stones (weighing 3-5 kg) while observing the striking technique.

It is advisable to perform the exercises listed above in series of 8-15 times; after this, shock movements without weights are performed for 10-15 seconds (at a fast pace), and then exercises for relaxation and self-massage of the muscles until performance is restored. One lesson can contain up to 5 series of each of these exercises.

When demonstrating dynamic force in a boxing match, the nature of the effort can be explosive And fast ( Filimonov V.I., p.128). Fast Power characterized by the ability of muscles to quickly perform movements. It manifests itself when the boxer delivers tactical blows and feints, as well as in false movements, instant defenses, and multi-punch series. Movement speed is used to quantify fast force.

To improve quick strength, exercises with relatively small external weights are used: for arms - from 200 to 500 g, for legs - no more than 1.5 kg. Particular attention should be paid to the instantaneous unexpected execution of the trained movement or series of movements.

Among the general developmental exercises, we can recommend throwing tennis balls or stones (weighing up to 500 g) at a distance, as well as for accuracy in hitting a target.

Explosive force manifests itself in the ability of muscles to develop significant tension in a minimum time and is characterized by the ratio of maximum effort to the time of its achievement. The effect of explosive force is determined by four factors: absolute, starting and accelerating muscle strength, as well as absolute speed of movement.

So, for example, in close combat, a boxer needs a high level of development of the power component, which allows him to instantly tense the muscle groups involved in the movement and actively resist the opponent’s actions, effectively use protection with pads and supports, not avoid power wrestling, clinch and deliver short blows . When delivering accented strikes from a distance, when it is necessary to show maximum effort in the shortest period of time, a significant level of development of both power and speed components of explosive power is required (Ogurenkov E.I., p. 120).

Depending on the innate characteristics of the neuromuscular system, the nature and primary focus of training, boxers develop one or another mechanism for performing striking movements, requiring different manifestations of explosive abilities. Thus, the players’ accentuated strikes are performed using the mechanism of ballistic movements and require high level development of starting force, and the blows of knockout boxers - according to the mechanism of non-ballistic movements and, accordingly, accelerating force (V.I. Filimonov, p. 132).

A special form of manifestation of muscle abilities to realize explosive force is reactivity neuromuscular system (ibid., p. 138). It manifests itself in those movements where there is a quick switch from the inferior mode of muscle work to the overcoming one, i.e. after significant mechanical stretching of the muscles, their immediate contraction occurs, accompanied by maximum dynamic efforts.

Most often in boxing, reactive ability manifests itself during various unexpected movements (sidesteps, Patterson shift, etc.), which requires specific training of the muscles of the lower extremities.

When improving explosive strength, dynamic muscle work is most effective, with an emphasis on the overcoming mode.

At the same time, the pace of performing the exercises is maximum and near the limit. Particular attention should be paid to the immediate (explosive) start of the exercise.

When improving explosive strength, the amount of weight varies depending on the athlete’s preparedness. When using general preparatory exercises, it can reach 70-90% of the maximum, and in special preparatory exercises - 30-50%. In the first case, the strength component is improved to a greater extent, and in the second - the speed component.

The duration of the exercise when improving explosive strength is 5-15 seconds, and the number of repetitions is from 6 to 12. In order to activate the recovery process, in the pauses between exercises you should use self-massage techniques and exercises to relax the muscles involved in the trained movement. The duration of rest breaks is 2-4 minutes.

To develop explosive abilities in boxers, we can recommend pushing out cannonballs or stones (weighing 5-8 kg) in compliance with the coordination structure of the blow, as well as a series of chopping blows (with a metal stick or sledgehammer) on an old car tire. The weight of the weight ranges from 2.5 to 10 kg and is determined by the level of preparedness of those involved.

In addition, we can recommend exercises on a pendulum and swing simulator, as well as a series of jumps, pushing off with both legs over an obstacle 40-80 cm high. Jumping on one leg over a gymnastic bench or a low beam (up to 30 cm high), as well as overcoming a 40-50 meter segment by jumping on one leg. An excellent effect is achieved by using the Yakut national jumps - “ystanga”, “kuobah”, “kylya”, especially in the game or competitive method, to raise the emotional mood of the training.

It is also advisable to use multi-jumps from foot to foot (8-12 times), recording the length of the area covered and the time it takes to complete it. The goal for the athlete when performing this exercise is “maximum length in minimum time.”

One of the most effective means of improving speed and strength qualities is the “impact” method of developing explosive muscle strength of Yu.V. Verkhoshansky, which is advisable to widely use in training boxers.

It consists of using the kinetic energy of the athlete’s body (or a projectile) to pre-stretch the muscles and accumulate additional elastic tension potential in them, which increases the power of their subsequent contraction in the main phase of movement. Sharp muscle stretching is a strong irritant with a high training effect, promoting the development of explosive muscle strength and their reactive ability (Verkhoshansky Yu.V., p. 278).

In boxing practice, we have tested various methods of using the striking method. Boxers should perform deep jumps from a height of 70-80 cm into the jumping pit or mats, followed by an instant jump up (or forward) and a punch. The optimal number of jumps in a series is 8-13. Pauses between jumps should be filled with exercises to relax the leg muscles and last no more than 15 seconds, and rest pauses between series should be filled with walking, ideomotor preparation for the correct execution of the next exercise and last 5-8 minutes. The volume of jumping load in one workout can be 30-60 jumps. A prerequisite is to warm up the leg muscles before performing depth jumps.

When performing exercises, it is necessary to focus the practitioners’ attention on instantaneous push-off from the support and jumping as high (or far) as possible. Specialized option striking method - jumping from the left or right side and landing in the position of the main boxing stance (60-80% of the body weight falls on the back leg). After landing, a push-off extension of the rear leg is immediately performed and a direct blow is delivered with the “back” hand while simultaneously stepping forward. To level out motor asymmetry and expand the athlete’s technical capabilities, it is advisable to perform this exercise, landing in the position of a left-sided and right-sided stance.

For improving accentuated strikes on retreat The exercise is performed in the same way, but the jump is done backwards. Moreover, when landing in a standing position, most of the body weight falls on the front leg. After landing, a sharp push-off is performed with the front foot and a direct blow is delivered with the “back” hand while simultaneously stepping back to the side.

To improve accentuated side kicks and low kicks, you need to land in a front stance, evenly distributing your body weight on both legs or concentrating it primarily on one leg. Then a sharp push-off of the feet is performed, accompanied by straightening the legs and striking from the side or from below.

Given the technical complexity specialized version impact method, as well as a predominant load on one of the limbs, the height for jumping can be reduced to 60 cm.

This method is advisable to use only in the older age group of students. Impact method exercises place extremely high demands on the muscles and ligaments of the lower extremities, so they should be used only after preliminary strength and speed-strength training of the leg muscles.

The striking method can also be used directly to improve the explosive strength of the arm muscles. To do this, it is necessary to push away a load moving towards the athlete like a pendulum. You should push the load from the position of the fighting stance and at the same time strive to maintain the coordination structure of the boxing blow (for example, in pairs with a trainer on a boxing bag, when the trainer pushes the projectile onto the athlete and holds it after the athlete pushes it away).

It must be emphasized that training aimed at improving speed-strength qualities in boxers must be carried out at least 2 times a week. These means must be used in combination, as well as in combination with general developmental exercises adopted in boxing practice, and in accordance with the general methodological principles for the development of speed and strength qualities.

At the pre-competition stage of preparation, depth jumps and exercises on training devices should be used as the final means in a series of special preparatory exercises. Their use should be stopped no later than 10 days before the start of the competition.

It was previously noted that reactive ability is a specific form of manifestation of the muscles’ ability to implement explosive force, requiring special means and methods of training. In boxing practice, it is advisable to develop the reactive ability of muscles with the help of exercises in which there is a quick switch from a yielding mode of work to an overcoming one. An example of such exercises could be multi-jumps (from foot to foot, on one and both legs), performed at a landing distance and limited in time (5-10 seconds). It is also advisable to use a series of vertical jumps in place with the setting “as fast and high as possible” with or without swinging your arms. The above exercises can also be performed with weights: on the legs (up to 1.5 kg on each) and on the belt (up to 5 kg).

A series of 10-15 depth jumps, performed from top to bottom along the steps of the stadium, is effective; in this case, the height of the steps should be 20-40 cm. You can also recommend a series of jumps, pushing off with both feet, over obstacles up to 50 cm high. As obstacles, you can use old car tires dug vertically into the ground at a distance of 1 m from each other.

To develop the reactive ability of the muscles of the upper extremities, you should use flexion and extension of the arms in a lying position, performed in the form of sharp push-offs from the support with clapping of the hands in the flight phase. In addition, it is advisable to use the following exercise: one of the partners holds the other’s legs by the shins and the latter moves forward, performing jumps on his hands. In this case, the angle of flexion of the arms and elbow joints should be at least 90°. Usually used as a game method in the form of a power relay race.

It should be noted that in boxing, which is characterized by a complex manifestation of motor qualities, there is no integral strength indicator that would most fully reflect the level of physical fitness of an athlete. The success of competitive activity is largely due to the rational relationship between the levels of development of strength and speed-strength abilities, the improvement of which in the training process must be given constant attention. The ratio of these levels is different for boxers of different technical and tactical types (tempo players, gamers, knockouts, all-rounders). However, based on an analysis of scientific and methodological literature and practical experience, the following weights and number of repetitions in strength exercises can be recommended for training boxers (Table No. 1).

When performing exercises with maximum and near-limit weights (maximum effort method), it is necessary to achieve maximum muscle tension, so the load should fall on the main muscle groups.

The exercise is performed no more than 3 times. Examples of such exercises include bench press, squats, and squat jumps with a barbell on your shoulders.

Rest pauses between sets of repetitions should be within 2-3 minutes. Exercises with heavy and moderate weights are performed at a high tempo (repetitive effort method). In one case, the exercise is repeated until severe fatigue sets in and the athlete refuses to continue training work (“to failure”).

In another case, the load is dosed in such a way that the exercise can be performed at a high pace 7-11 times.

The amount of weight and the number of repetitions in strength exercises for boxers

Table 1. (According to V.I. Filimonov, p. 135)

Weight	Relative to maximum weight in %	Number of possible repetitions in one approach	Features of the exercise	Conditional assessment of the intensity of the exercise	Possible heart rate range	Formable strength abilities
Limit			Slowly, without acceleration	Maximum		Absolute Power
Near-limit				Submaximal		Absolute Power
			"Explosive" force			Explosive force
Moderate			Fast, with acceleration at the end of the movement	Moderate		Accelerating force
						Accelerating and fast force
			Fast, with acceleration at the beginning of movement			Starting strength and strength endurance
Minor			As quickly as possible	Minor		Speed ​​endurance

Exercises with heavy and moderate weights are effective for increasing muscle strength and muscle growth. It should be remembered that in the final part of the training work, performed against the background of fatigue, an additional concentration of tension occurs, accompanied by an increase in anaerobic processes in the muscles, which stimulates the growth of muscle mass.

Training with medium, small and insignificant amounts of weights (dynamic effort method), performed with near-maximal and maximum speed, improves speed-strength abilities, and also increases strength and speed endurance.

The method of improving speed-strength abilities in boxing involves performing movements with the “maximum strong-fast” setting from 4 to 20 times. However, it is known that prolonged exposure to a stimulus of the same strength and frequency leads to a decrease in the excitability of brain cells and, as a consequence, their response decreases. In this regard, in order to repeatedly perform the most powerful and fast movements, the athlete needs significant volitional tension or a biological stimulant, i.e. changing the magnitude of the burden (the latter does not require large expenditures of nervous energy, and is therefore more preferable).

Thus, the method of repeated efforts is ineffective for improving the speed of movement in boxers; it is necessary to use a variable method, which involves constant alternation of weights of different weights. To develop strength, the method of maximum and repeated efforts is advisable.

Different operating modes and fighting styles of boxers require a variety of manifestations of force, especially when they perform striking actions.

Thus, a “tempo” boxer needs strength that allows him to deliver a series of rapidly alternating relatively weak blows, overcoming his own inertial efforts and the opponent’s resistance.

For a “knockout” boxer, on the contrary, the main feature is the ability to deliver a strong, accentuated blow with maximum or near-maximum force of an “explosive” nature.

The manifestation of slow force, especially in direct contact with the enemy at the moment of a power struggle and physical “suppression” of the enemy, is characteristic of a boxer - a “silovik”.

The “player” boxer takes a defensive position before and after striking, and therefore his ability to carry out the most powerful blow is reduced. It achieves its effect in striking actions through fast and accurate strikes with the development of an “explosive” impulse at the beginning of the strike.

Since the nature of the manifestation of strength in boxing is different (explosive, fast, slow strength), in practical activities the athlete must use appropriate means and methods to develop each type of strength, focusing on those that correspond to his individual style.

Developing a boxer's strength should go in two directions. :

1. Widespread use of general developmental strength exercises with and without gymnastic apparatus, exercises with weights, resistance exercises with a partner, etc.

2. Developing strength through special preparatory and special exercises. These include exercises in directly overcoming the opponent’s resistance in the form of repulsion (push-push wrestling), elements of forcefully holding an opponent, wrestling, etc., overcoming inertia own body during defenses and during the transition from defenses to strikes and vice versa; training the power of impact on bags, paws, paired with an opponent, etc.

To develop the ability of a boxer's core muscles to quickly (instantly) develop efforts, up to maximum, throwing and pushing of stones, cannonballs, medicine balls of different weights, exercises with dumbbells, expanders, work with an ax, shovel, hammer, exercises with a barbell and etc.

There are two methods of developing the strength of a boxer, analytical And holistic(Shatkov G.I., Shiryaev A.G., p. 96) .

The holistic method is fundamental in developing the special strength of a boxer. It is characterized by the simultaneous improvement of both the basic power capabilities of the boxer and his special skills.

The number of exercises aimed at improving the special strength of a boxer using a holistic method within the framework of a mastered skill includes special preparatory and special exercises with weights (lead weights, light weight dumbbells, etc.): “shadow boxing”, exercises on bags, paws and other apparatus, complicated performance of simulation exercises in water, etc.

The analytical method of exercise allows you to selectively develop the strength of individual muscle groups that bear the main load. For example, effective means cultivating the strength of the muscles - the extensor arm, which bears the main load during impacts, are speed-strength exercises with weights of various weights (dumbbells, medicine balls, etc.), gymnastic exercises in quick push-ups, jerking and pushing exercises with a barbell, power blocks and so on.

The most effective means of developing explosive and fast strength in a boxer, both holistically and analytically, are exercises with optimal weights, which should be performed with the maximum possible acceleration. A boxer must select the amount of weight, taking into account the weight category and level of his fitness. When developing strength through exercises with weights, the boxer should repeat the task until the speed of movement begins to noticeably drop and the structure of the movement is disrupted. After this, the boxer needs to do exercises to relax and actively stretch the muscles involved in the previous movement. Then repeat the same movements many times with maximum speed and structural precision characteristic of a special movement, using the effect of force aftereffect.

There is a distinction between general and special speed of an athlete. General speed is the ability to demonstrate speed in a wide variety of movements, for example in sprinting, sports games etc. General speed is manifested in the rapid onset of movement, the speed of nonspecific movement of the athlete, the rapid execution of single and frequent movements, and the ability to instantly switch from one movement to another. The special speed of a boxer is manifested in the latent reaction time, the time to perform one blow, the maximum rate of execution of a series of blows, and the speed of movement. The close connection between general and special speed usually manifests itself in junior athletes in the early stages of their sports development. As the sportsmanship and qualifications of the athlete grow, the level of training from general developmental exercises to special ones decreases.

In a fight, a boxer usually faces a complex manifestation of all forms of speed (speed of single and serial strikes, movements, speed of taking defense).

There is no transfer of training between the listed forms of boxer speed.

Training aimed at improving speed capabilities in movements of one form will have little effect on the speed of execution of movements related to other forms. The conditions of a competitive fight require from opponents the maximum manifestation of speed qualities of all the listed forms simultaneously.

The basis of the analytical method of training a boxer’s speed is the selective and targeted improvement of individual forms of speed: the so-called speed of single blows, a series of blows, speed of movement, time of defensive reaction, etc.

The holistic method is aimed at comprehensively improving these speed qualities of a boxer when performing complex technical actions in conditions of direct contact with the enemy.

1.2.2 Endurance and ways to develop it

Let us move on to consider the functional abilities of a boxer, the high level of development of which is manifested in his general and special endurance. The physiological basis of general endurance is the athlete’s aerobic capabilities, and special endurance is primarily anaerobic capabilities. To expand the respiratory capabilities of boxers, cross-country running, cross-country skiing, swimming, rowing, basketball, hand ball, exercises with a skipping rope, “road work”, etc. are used.

The main condition for performing these exercises is moderate intensity. The heart rate when performing aerobic exercises should be in the range of 130-150 beats/min and not exceed the threshold of anaerobic metabolism (150 beats/min).

To improve endurance in boxers, mixed aerobic-anaerobic exercises are very effective. Examples of such exercises are sports and outdoor games performed with variable intensity. The heart rate during these exercises can reach 190 beats/min.

According to research by experts, aerobic-anaerobic exercises actively contribute to improving the athlete’s cardiac activity, which, in turn, increases maximum oxygen consumption (VO2), which is the main indicator of the athlete’s overall endurance.

The functional training of a boxer should occupy a significant place in the first stage of the preparatory period; At this time, the foundations of the athlete’s overall endurance are laid. Highly qualified boxers should be able to run a 6-10 km cross-country race relatively easily at a steady pace. Long continuous running develops in athletes the “ability to endure”, i.e. It also helps to train the strong-willed qualities of a boxer. At the general preparatory stage, it is advisable to widely use “work on the road” - long running at different speeds over rough terrain (preferably in the forest) and alternating running with various general developmental and special exercises. This type of training is aerobic-anaerobic in nature.

Research has established that the respiratory capabilities of athletes have relatively little specificity and do not depend on the type of exercise performed. However, it should be taken into account that the transfer of general endurance is possible only in exercises that are similar in the nature of the training work.

Under special endurance in sports we understand the endurance of an athlete in relation to a specific (competitive) activity. In boxing, special endurance is determined by strength and speed endurance.

A boxer's speed endurance is manifested in the ability to repeatedly perform rapid movements throughout the fight. The development of speed endurance depends on the body’s ability to provide alactic and glycolytic support for muscle activity under anaerobic conditions. Based on this, to develop speed endurance in boxers, it is advisable to use the interval method.

To increase alactate capacity, short-term periods alternate repeatedly. spurts(accelerations) performed at maximum speed, and work at a medium and low pace. So, for example, when performing exercises on light apparatus or with a jump rope, 10-15 second accelerations are performed every 20-25 seconds.

At the end of the round, the pulse should be in the range of 150-180 beats/min, and after a 1-2-minute rest - no lower than 130 beats/min.

Depending on the level of preparedness of the trainees and the tasks of the preparation stage, 3-6 such “interval rounds” can be carried out in one training session. In this case, spurts are performed with a focus on the maximum number of strikes and movements.

Such short-term exercises, performed at maximum intensity, primarily develop the athlete's anaerobic alactic capacity. To develop glycolytic ability, the duration of spurts should be increased to 25-45 seconds, and rest intervals filled with low-intensity training work should be gradually reduced from 50 to 10 seconds. During such work, the pulse rate should increase with each spurt.

The methods for developing speed endurance described above differ as follows. In the first case, short spurts of intense work are performed, and the rest intervals between them are short. In the second case, spurts are longer, and longer rest intervals are gradually reduced in time.

Strength endurance a boxer is manifested in his ability to resist fatigue and not reduce the power of speed-strength efforts throughout the fight.

To improve strength endurance, you can use both of the training options described above, but you should hit heavy projectiles with the setting “as hard and fast as possible.”

Training on equipment with heavy gloves (12-16 ounces), as well as hitting a bag with weights in your hands (weighing 350-500 g) are very effective.

It is advisable to perform exercises with a skipping rope in weighted shoes, and the imitation exercise “shadow boxing” with weights on your feet and hands.

When developing strength endurance in boxers, shortened rounds (1.5 minutes) can be used, during which blows on heavy projectiles are performed with intensity and power close to the maximum. Such exercises develop in a boxer a stereotype of high-intensity speed-strength work and teach him to “give his best” within a limited time, simulating the situation of “endings” in competitive rounds.

When using 2-minute rounds in training (to improve strength endurance), strikes should be performed with varying intensity and power. It is advisable to gradually reduce the rest intervals between rounds - from 1 minute to 20 seconds. Due to the fact that large volumes of special-purpose training work often lead to increased mental tension and fatigue and, as a consequence, a decrease in the boxer’s capacity, it is necessary at the special preparatory stage to purposefully use general preparatory training means that correspond in terms of the energy supply mechanism to special means.

Taking into account the above, in the training of boxers it is necessary to widely use running exercises, performed by repeated and interval methods.

Let us recall that in the interval training method, repeated exercises with short rest pauses do not provide complete recovery before the next repetition, rest pauses are strictly dosed, and the training effect on the body occurs both during work and during rest periods. In the repeated method, rest pauses are arbitrary, i.e. Before each new exercise, the athlete rests until performance is restored. The training effect on the body is provided mainly during periods of work, as well as through the summation of trace processes from each repetition.

Repeated running of 100-meter segments with the setting “as fast as possible”, rest intervals - 45-90 seconds, significantly increases the volume of the heart and improves aerobic metabolism in tissues. The optimal heart rate after performing exercises is 180-190 beats/min. The duration of rest pauses filled with shadow boxing and relaxation exercises should be such that before starting a new exercise, the heart rate is no more than 130 beats/min. The number of repetitions of exercises is 10-12. The training is stopped if at the end of the rest pauses the heart rate exceeds 130 beats/min.

Running short distances enhances anaerobic transformations in tissues. On the other hand, the accumulation of anaerobic breakdown products stimulates the processes of aerobic metabolism during the rest period. Thus, the highest rates of cardiac activity and oxygen consumption are observed during rest pauses. With this form of training, the maximum level of aerobic function is maintained longer than with continuous work.

Interval training for middle distance running (400m and 800m)

The intensity of running should ensure an increase in heart rate to 180-190 beats/min; during rest pauses, the pulse should not be lower than 130-140 beats/min. The mechanism of adaptation of the body to these exercises is similar to that discussed above, however, it should be noted that this form of training is preferable to short-term training in terms of developing general endurance (aerobic abilities). The number of repetitions of exercises in one workout for boxers is 10 x 400 m or 5 x 800 m.

Serial interval training.

Running short segments at maximum speed - 5-10 spurts in one series. We can recommend the following exercise scheme: 10 spurts of 10 m each; 10 to 15 m; 10 x 20 m or 5 x 10 m; 5 x 15 m; 5 x 20 m; 5 x 15 m; 5 to 10 m. Intervals between spurts - 3-5 seconds. Rest intervals between series (3-4 minutes) should be filled with relaxation exercises, breathing exercises, imitation of striking and defensive movements. It is necessary to ensure that the pulse at the end of the rest pause is within 110-120 beats/min.

This form of training primarily improves regulatory mechanisms that ensure rapid adaptation of the aerobic functions of the body during work. Can be used as an independent workout, as well as as a warm-up.

Interval sprint

Running at maximum speed for 30-60 meter segments (with short rest intervals). To improve strength endurance (anaerobic alactic abilities), rest intervals between exercises should be 2-3 minutes, and the series should consist of 3-5 repetitions. It is advisable to perform up to 5 series of such exercises with rest intervals between series of up to 5-6 minutes. It is advisable to fill rest pauses with “boxing school” exercises.

To improve speed endurance (anaerobic glycolytic abilities), it is necessary to increase the number of repetitions in a series to 6-10. At the same time, with each repetition, traces of under-recovery will accumulate and the glycolytic process will intensify.

Repeated Interval Training

Running at maximum speed over a distance of 1000 m. The number of repetitions in a series is 3-5, the duration of the rest interval between exercises is up to 10 minutes. The latter is selected in such a way that each repetition provides the opportunity for increasing effects on anaerobic glycolytic functions.

Taking into account the principles of interval and repeated training, we offer specialized option application of running exercises as a comprehensive means of developing the functional abilities of a boxer.

The technique for performing the exercises is as follows: after a 10-15-minute warm-up, athletes run five 100-meter segments; rest intervals (1.5-2 minutes) are filled with relaxation exercises and imitation of striking and defensive movements. In this case, the result of running each segment should be within 12.8-13.6 seconds (12.8-13.0 seconds - excellent; 13.1 - 13.3 seconds - good; 13.4-13.6 seconds - satisfactorily). Then, after resting (5 minutes), the kickboxers run three 800 m segments with 1 minute rest intervals.

In this case, running results should fall within the following ranges:

first segment - 2 min 30 sec - 2 min 40 sec;

second segment - 2 min 40 sec - 2 min 50 sec;

third segment - 2 min 50 sec - 3 min.

To achieve a high level of endurance, a certain system for selecting exercises and their organization is necessary. Experimental studies have shown that a boxer's overall endurance improves if the training uses specific exercises that cause the greatest energy shifts and are performed at a significant "pulse value" of approximately 180 beats/min. (sparring, freestyle and conditional fights, work in pairs to improve technical and tactical skills, work on bags). An effective means of increasing endurance in training is to increase the round to 5 minutes or more.

To improve special endurance, which manifests itself in a boxer’s ability to perform intensive work of maximum power, special and specially preparatory exercises are mainly used (sparring, conditional and freestyle fights, exercises on apparatus, spurts, “shadow boxing”, exercises with a partner in pairs without gloves, with medicine balls, while moving, etc.).

The main way to improve special endurance through the selection of special training exercises is to intensify the boxer’s activity in exercises in freestyle and condition fights (due to frequent changes of partners, close combat, increasing the difficulty of tasks, etc.), in exercises with a bag the boxer performs with maximum speed and intensity during one round of 10 - 15 explosive short series (lasting from 1 to 1.5 s each), and in the intervals between series (10 - 15 s) - actions at a calm pace. This is followed by a rest of 1.5 - 2 minutes, after which the boxer again performs the exercise with the bag (3 rounds in total),

To improve the other side of endurance, exercises are used during which continuous intense work (hitting the bag, paws, pear for 20 - 30 s) alternates with work at a slow pace (for 40 - 60 s).

When training boxers' endurance great importance has a production correct breathing. The boxer's breathing must be continuous and deep enough. It has been found that a breathing mode with an emphasis on exhalation during strong impacts is the most effective. This not only promotes better ventilation of the lungs, but also increases the force of the blows.

1.2.3 Methods for increasing the functional training of boxers

At different stages of boxer training, it is necessary to vary the volumes intense And low-intensity loads. In the practice of training boxers, the following distribution of training means by intensity zones is used:

Zone I - heart rate up to 150 beats/min;

Zone II - up to 180 beats/min;

Zone III - over 180 beats/min.

Let's consider special methodological techniques that help increase the level of physical performance in boxers:

· decreasing the duration of rounds with increasing intensity;

· increasing the duration of training rounds;

· reduction of rest intervals;

· multiple repetitions of competitive segments (for example, perform work 3-4 times in 5 rounds of 2 minutes each with a break between rounds of 1 minute and rest pauses between segments of 4-6 minutes);

· dividing the round into intervals of intense work and active rest;

· conditional combat exercises with two opponents at the same time;

· frequent change of opponent in the round and in training;

· modeling of competitive fights in training conditions;

· spurt work at the beginning, middle and end of the round;

· multi-round work (15-20 rounds) on apparatus, with a partner, with a jump rope;

· exercises on heavy equipment at a constantly changing pace;

· long-term performance of special-preparatory exercises in rhythm-speed modes corresponding to competitive ones.

At the same time, when using spurts and shortened rounds, it is necessary to take into account the following: training tasks lasting up to 20 seconds, performed with maximum intensity, improve the alactic mechanism of energy supply; training maximum work lasting from 30 seconds to 1.5 minutes - lactate (glycolytic) mechanism.

When learning and improving boxing technique, it is necessary to pay more attention to training the speed-strength abilities of the leg muscles, which are an important factor in the effectiveness of the strike and the formation of a rational technique of striking movements.

In this regard, in the process of speed-strength training of novice boxers and highly qualified athletes, it is necessary to more widely use the method of conjugate influence, which allows you to simultaneously form (improve) motor skills and physical qualities. At the same time, to improve the rational sequence of including body parts in the striking movement, it is possible to recommend dividing the striking movement and training its individual phases (push-off with the leg, rotation of the body, movement of the arm). For these purposes, you can use pushing cannonballs and stones (weighing 3-5 kg) from the position of a fighting stance, artificially increasing the drop on the back (push) leg while improving direct strikes. It is advisable to practice side impacts and blows from below with weights attached to the belt or shoulders (in the form of a sandbag weighing 3 - 10 kg), as well as with dumbbells in the hands (weighing 1 - 2 kg). To train the muscles of the upper shoulder girdle, the following set of exercises is effective: after a 10-15 minute warm-up of the muscles, climb a rope (pole) without using your legs - 3-5 m; relaxing the arm muscles - 5-10 seconds and delivering direct blows with the left-right hand with the “maximum fast-strong” setting from a sitting position: 20 blows with free hands, 20 blows with weights (weighing 0.5-2 kg) and 20 blows with free hands hands; the rest pause (3-5 minutes) is filled with relaxation exercises and self-massage of the arm muscles.

If there is no rope (pole), climbing can be replaced by pulling up on the crossbar, performed in the following mode: slow pull-up (for 3-5 seconds), dismount; repeat 10-15 times. The complex is repeated twice, but in one case, after climbing, punches are performed from below from a kneeling position, and in the other, kicks from the side are performed from a sitting position. The training ends with final gymnastics (15 minutes), including relaxation exercises, stretching the arm muscles (hanging on rings and the crossbar) and breathing exercises.

As preparatory and general developmental exercises that help improve the speed-strength and explosive abilities of the leg muscles, we can recommend the Yakut national jumps “Ystanga”, “Kuobakh”, “Kylyy”, jumping over sleds, various jumps (for distance from a standing start and from a running start) , multi-jumps on toes (on one leg, from one leg to another and on both legs), jumping up (from a crouching and half-squatting position), deep jumps over obstacles, jumping in place with a quick change of legs back and forth, jumping and squats with weights on the belt or shoulders and without weights, a series of jumps into a car tire lying on the floor and back, etc.

In a weekly cycle it is permissible to include in training (2-4 times) different kinds jumps, the number of which in one lesson can range from 20 to 60. It is advisable to perform jumps in series: 10-15 times - to improve fast strength and 18-25 times - to improve strength endurance. Rest pauses between series (5-8 minutes) must be filled with relaxation exercises and self-massage of the leg muscles.

A good effect is achieved by pushing forward and upward from the chest a metal stick or bar from a barbell, performed from a front stand position, after a spring squat.

Of great importance in this case is the explosive push-off extension of the legs in the knee joints, coinciding in time with the accentuated extension of the arms in the elbow joints (i.e., synchronous extension of the arms and legs). This exercise should be performed in series of 3-5 approaches: 5-10 push-outs of the stick (bar) - to improve quick strength, 15-20 push-outs - to improve strength endurance. After completing a series of push-outs, you need to relax your arms and legs (for 5-10 seconds) and perform 10 or 20 straight left-right strikes from the frontal combat stance, respectively. In this case, you need to focus on striking as quickly as possible.

An effective exercise is an imitation of defense using movements of the legs and torso (rebound, step to the side, dodge, deflect, dive) followed by an instant counterattack. Defensive movements are performed in different directions, and strikes are performed left and right with weights in the hands (weighing 0.2-2 kg). When improving defensive movements with the legs and speed of movement, it is advisable to perform this exercise with weights on each leg (weighing 0.5-2.5 kg). After completing a series of 10-15 combinations (defense-strike), you need to relax your muscles (for 20-30 seconds) and perform a series of combinations without weights as quickly as possible.

Variants of this exercise are possible when performing a combination of the “strike-defense-strike” type. When improving an accented strike, the main attention should be paid to the fastest possible push-off with the back foot and the rational sequence of including body parts in the striking movement. This guarantees an effective mode of muscle activity and maximum concentration of effort at the moment of impact interaction.

The great importance of aerobic-anaerobic exercises in the training of boxers was noted above. It should be noted that such training should be performed for a sufficiently long time, which allows during work to more completely deplete the reserves of muscle glycogen, in order to then significantly increase its level in the supercompensation phase. In addition, the level of creatine phosphate and muscle myoglobin increases, thereby increasing the oxygen capacity of the blood.

Thus, continuous (long-term) variable training load has a deeper effect on the boxer’s body than uniform work. In this case, the magnitude of physiological changes depends on the nature of the exercises (intensity of accelerations) and the summation of trace phenomena of fatigue from each of them.

The value of a continuous variable training load is that changing the intensity of work requires constant switching of functions to new levels, i.e. the speed of switching and the speed of operation are trained (Ostyanov V.N., Gaydamak I.I. p. 189). “Working on the road” gives a good effect - long running in the fresh air combined with acceleration and various speed-strength exercises.

1.3 Age characteristics of youth sports

Features of the biological development of school-age children are taken into account in physiological periodization: adolescence according to this periodization begins at the age of 13 in boys. At the age of 17, boys begin adolescence. Each age group of children is characterized by features of the structure and functions of body systems and psychological characteristics, the consideration of which is necessary for rational physical education.

The spinal column - the main part of the supporting apparatus of the child's body - at primary school age is characterized by great flexibility and instability of the main curves - thoracic and lumbar. However, complete fusion of the bony epiphyseal discs with the vertebral body lasts from 15 to 24 years. Elastic ligamentous apparatus, thick intervertebral cartilaginous discs and underdeveloped back muscles can cause deformation of the vertebral curves in children of primary school age. Incorrect sitting at a desk, carrying heavy objects in one hand, and physical exercise with a one-sided load contribute to deformation of the vertebral curves, lateral curvatures or the formation of a stooped back (Danko Yu.I., p. 13).

The skeleton of the upper and lower extremities develops at different rates in children. Ossification of the arms ends earlier than the legs. Thus, by the age of 13, ossification of the carpal and metacarpal sections of the hands is completed. The fusion of primary (arising in utero) and secondary nuclei of ossification of the hands continues in the period from 16 to 25 years.

The process of skeletal formation (fusion of primary and secondary ossification zones) is completed only by the age of 25. Therefore, the entire school period of a child’s development must be under constant pedagogical and medical-physiological control.

With age, the absolute value of muscle mass, its relative weight, as well as the morphological structure of muscles change. The microstructure of muscles undergoes significant changes: the number of myofibrils - the contractile elements of muscle cells - increases, their energy reserves increase, and the amount of water decreases. Ligaments become stronger and muscle tendons lengthen.

The formation of motor function in school-age children is determined not only and not so much by the maturation of the musculoskeletal system, but by the degree of maturity of the higher centers of movement regulation. By the beginning of the school period, the nerve centers of the subcortical regulation of movements, providing predominantly tonic influences, account for 94 - 98% of the nerve nuclei of an adult in absolute volume. The cortical representation of the motor analyzer makes up only 75-85% of an adult. The maturation of the cortical center of the motor analyzer is completed much later than the peripheral apparatus of muscle sensitivity. By the end of puberty, the main indicators of motor function reach close to maximum values ​​and do not change significantly without specially targeted exercises.

In adolescence and early adolescence, high rates of growth in length are observed, body weight and muscle mass increase. From 13 to 14 years of age, intensive body growth is observed - its length increases by 9 - 10 cm, and from 14 to 15 years - by 7-8 cm. The growth rate of body length drops sharply by 16-17 years. From 15 to 16 years, body length increases by 5-6 cm per year, and from 16 to 17 years - only by 2-3 cm. At high school age, body proportions approach those of adults. Body growth in length in young men generally ends by the age of 18. During adolescence and young adulthood, there is a high rate of increase in muscle mass. The ratio of muscle weight to body weight at 13 years of age is about 35%. By the age of 18, muscle weight increases to 40% or more. As muscle mass increases, muscle strength also increases. The average indicators of deadlift strength for 12-year-olds are 50-60, for 15-year-olds - 90-100, and for 18-year-olds - 125-130 kg (Danko Yu.I., p. 15). The maximum increase in strength per 1 kg of body weight is observed up to 14 years. After this, the rate of growth of relative strength decreases.

The development of spatial orientation is primarily associated with an increase in muscle sensitivity. Already at primary school age, she reaches a level of development at which she can learn technically complex movements. Children differentiate muscle sensations well, and certain exercises are more accessible for them than for adults. At 14-15 years old, the ability to master complex coordination of movements becomes worse than in adolescents 12-13 years old.

An important indicator of the motor abilities of school-age children is motor adaptation, i.e. the ability to adapt the structure of mastered motor actions to various conditions. Indicators of motor adaptation, such as jumping and running tests, improve with age.

The ratio of the time spent running a speed segment of 30 m to the total time of “shuttle” running for this distance (running test) decreases with age. This is caused by an increase in the level of speed and strength qualities. Jump test performance improves with age.

A study of the accuracy of self-assessment of movement parameters shows that with age the number of cases of their overestimation decreases. If teenage schoolchildren make mistakes in determining the amplitude of given movements in 80 - 85% of cases, then older schoolchildren make mistakes only in 60% of cases.

The age-related development of the functional abilities of a youthful body is clearly reflected in such a biological reaction as the reaction of the body’s adaptation to physical activity, which in turn manifests itself primarily in a pronounced way in the adaptation of the cardiorespiratory system, which provides the most important function of pulmonary and tissue respiration, the bioenergetics of the body during muscular work and maintaining its homeostasis, disturbed by the latter. It should be taken into account that the heart’s reaction to physical activity is formed in accordance with the state of the higher parts of the central nervous system and extracardiac nervous system of the child and adolescent. That is why, when assessing the heart’s reaction to physical activity, one should always take into account the level of excitability of the child’s central nervous system and the inherent increase in the indicative reaction (Tikhvinsky S.B., Khrushchev S.V., p. 97).

A state of stable performance in young men is achieved by a pronounced increase in heart rate and respiration with a slight increase blood pressure and depth of breathing.

It is important to note that the child’s body, even under conditions of systematic training during sports, does not acquire the economization of functions that is observed in adults. And only in boys aged 16-17 years, an increase in the efficiency of the body is observed and the efficiency of identical reactions approaches that of an adult organism. These features of a child’s adaptation to maximum physical activity can explain the fact that the child “tolerates” extensive loads more easily than intensive ones, since during intense loads their circulatory system very quickly reaches its maximum stress.

Similar age-related features of adaptation to physical activity in young men can be seen in the respiratory system. With muscular work equivalent in oxygen consumption in boys aged 14-15 years, compared to adults, there is less efficiency and economy of oxygen regimes in the body of young men, which is manifested in a larger minute volume of respiration and blood circulation when calculated per 1 kg of body weight, in a smaller coefficient utilization of oxygen from arterial blood. This is due to both the lower work power available to the child and the lower efficiency of the latter’s body.

In boys 14-15 years old, under conditions of muscular work, less oxygen use per respiratory cycle and a lower oxygen utilization rate in tissues were also noted, which resulted in a lower percentage of oxygen use from 1 liter of ventilated air. Therefore, for boys 13-14 years old, the ventilation equivalent is 3.2 liters, while for 15-16 year olds it is only 2.5 liters (Danko Yu.I., p. 15).

Thus, young men achieve high levels of physical performance (the PWC 170 test for them is 48-50% of the value of adult athletes), with a higher tension in the autonomic functions of the body and, above all, the cardiorespiratory system. Only in adolescence the body, in its adaptive reactions during muscular activity, reaches or almost reaches the level of efficiency and economy of the functional indicators of an adult.

1.4 General provisions for using the circuit training method in boxing

The organizational and methodological form of physical exercise, known as circuit training, has many advantages. However, this form only works if used correctly. Observations have shown that many trainers understand circuit training as a small-group flow method. It undoubtedly increases the density of classes. But circuit training, with its inherent features, should not be mixed with performing any exercises in a continuous manner, as this reduces its importance.

Let us dwell in detail on the features of circuit training. In the methodological literature and practice of trainers, such a method of conducting exercises is known as in-line small-group exercise. Groups are divided into several small groups (5-6 people), in each of which tasks are completed in a stream. Any tasks are given - repeating a learned movement in order to consolidate its technique, performing specially selected exercises to develop motor qualities, etc.

The term "circuit training" refers to a different way of doing exercises. The basis for organizing students to perform circuit training exercises is the same small-group flow method. But a clear methodology for performing the exercises must be developed. The purpose of the exercises is also strictly defined - for the comprehensive development of motor qualities. Therefore, circuit training is an organizational and methodological form of physical exercise, aimed mainly at the comprehensive development of motor qualities. One of the most important features of this form of training is the clear regulation of physical activity and at the same time its strict individualization.

To conduct circuit training classes in the general preparatory period, a set of 8-10 relatively simple exercises. Each of them should influence certain groups muscles - arms, legs, back, abdominals. The simplicity of the movements allows you to repeat them many times. Performing exercises at different paces and from different starting positions affects the development of certain motor qualities. The combination of individual acyclic movements into an artificially cyclic structure through their serial repetitions makes it possible to comprehensively develop motor qualities and helps to increase the overall performance of the body.

Depending on the number of exercises in the complex, the group is divided into 6-8 groups of 2-3 people.

Places (stations) for performing the exercise will be placed in advance (before the lesson).

The sequence of stations is set in a circle, rectangle or square, depending on how to more efficiently use the hall area and equipment.

You need to try to use all the equipment and available equipment that is in the room.

For example, you can do hanging pull-ups and on the top rail of uneven bars, deep jumps from a height of 60-70 cm, use barbells, gymnastic benches, etc. as weights. The trainer indicates to each group at what place it begins to exercise, and in what order it moves from station to station. In the future, the same order will be maintained.

Before starting the complex, an individual physical load is established for each athlete. This is done using the so-called maximum test (MT).

The maximum test is determined during the first training sessions.

Having become familiar with the exercises after their demonstration and explanation, the athletes, at the command of the coach, begin to perform the intended exercise at their stations at the specified time - 60-45 seconds, trying to do it the maximum (for themselves) number of times.

When determining the maximum test at each station, you need to pause for 2-3 minutes to rest (or until complete recovery).

At this time, athletes can record the number of repetitions on their personal scorecard and then move to the next station, where they take the starting position for the next exercise and repeat everything.

After determining the maximum test, an individual load is set for each student at a specific station.

In subsequent classes, athletes perform each exercise of the complex a set number of times, but in different options. They perform the entire complex (go through one circle) in a strictly prescribed time, repeating each exercise in an individual dosage for each (a specified number of times).

The body of those involved gradually adapts to the systematically repeated load. Therefore, it is necessary to gradually increase it, increasing the dosage of the exercise depending on the number of sessions planned for this complex. It is recommended that the maximum test for each exercise be re-checked and compared with the original results so that athletes can see their changes.

The entire set of exercises must be structured in such a way that boxers get used to the time interval of the round (for adults, the time for each exercise is 2 minutes, for pauses for rest - 1 minute, for schoolchildren - 1-1.5 minutes, 1 minute rest). This must be taken into account when planning lessons.

For better organization in each of the groups, you need to appoint a senior (group leader) who helps the comrades perform the exercises, insures them, and monitors the established dosage. The trainer chooses his place, but he must always be close to the station where his help is needed. The trainer needs a stopwatch to regulate the time during the exercise and to count the pulse. The pulse is counted before performing the complex, immediately after completing the circle and then another minute later for 10 seconds (multiplying the number by 6, you get the number of beats in one minute). Heart rate readings are recorded in the athlete’s personal card. Pulse counting begins after the athletes have prepared for it. At a signal, they begin to count the pulse, and after the command “stop” they finish counting.

Pulse counting makes it possible to control the body's reaction to the proposed physical activity. For those exercising whose heart rate recovery after a rest of 1 minute is less than 35-40 beats, it is recommended to reduce the dosage in high-intensity exercises during the subsequent circuit, reduce the weight of the weight (if they work with weights) or the number of repetitions.

Systematic assessment of the results of the maximum test and taking into account the load enable the trainer to judge the improvement in the body’s performance. Comparison of heart rate reactions under a standard load (a set of exercises repeated many times in lessons) allows us to draw conclusions about the adaptation of the cardiovascular system to them. Improvement in its regulation is reflected in a more rapid decrease in heart rate after standard exercise. All this ensures clear pedagogical control and self-control of students over the appropriate reactions of the body.

Chapter II. Purpose, objectives, methods and organization of the study

2.1 Purpose and objectives of the study

In this work, we aimed to consider the possibility of increasing the functional readiness of boxers using the circuit training method.

To achieve this goal, we solved the following tasks:

1. summarize and analyze available scientific and methodological works to compile a complex of specialized circuit training;

2. develop and conduct tests for the physical and technical training of boxers;

3. determine the effect of circuit training on the physical and technical development of boxers, give practical recommendations on the use of circuit training in boxing.

1. To solve these problems, we studied scientifically teaching materials domestic authors, works on theory and methodology physical culture and sports, works of boxing specialists, journal articles and publications, communication materials (websites of the Boxing Federations of Russia, the Republic of Sakha (Yakutia), websites of various boxing sports clubs). The generalized theoretical and methodological materials that interest us are presented in the first chapter of our work. Having analyzed the available materials, we have compiled sets of specialized circuit training in boxing, depending on the periodization of training sessions.

2. Thus, at the first stage of the study there was a general preparatory period of training sessions. Therefore, the first stage of circuit training was aimed at achieving the required volume of general physical training of the boxer; work was carried out on the development of absolute and explosive strength, and strength endurance. Before the start of the experiment, tests for general physical fitness were carried out in both groups - control and experimental ( Appendix No. 2). Control tests consisted of exercises aimed at identifying the basic physical qualities of those involved. At the end of the first stage of research, repeated tests on general physical fitness were carried out in order to identify the effect of circuit training on physical fitness. The test results are presented in Chapter III. The second stage of the study was the pre-competition period. At this stage, circuit training was aimed at developing boxing-specific functional abilities of the body of those involved. This time we compiled tests to determine the functional readiness of athletes. Testing was carried out at the end of the stage (in February) on boxing equipment and boxing-specific exercises (jump rope, spurts, etc. - Appendix No. 5). The main indicator for these tests was the intensity of work of the subjects, the limits of their ITP (individual training pulse) when performing tasks and recovery during rest. The test results are also presented in Chapter III.

3. Based on the testing results, we drew conclusions and gave practical recommendations (Chapter III).

2.2 Research methodology

During the study we used the following methods:

· study of scientific and methodological literature on the problem under study;

· assessment of physical fitness indicators;

· conducting an experiment in experimental and control groups of 10 boys;

· statistical data processing;

· analysis of experimental work.

Method of theoretical analysis and generalization of scientific and methodological literature:

When using this method, we analyzed and selected information from a variety of scientific and methodological sources that is a scientific and methodological link in the substantiation of our work.

The method of circuit training is widely covered in the scientific literature, however, the authors consider this method in general application in training sessions, without specifying their organization depending on the periodization of the training process and do not consider its use for the development of any physical or functional abilities of boxers.

Method for assessing physical fitness indicators

Physical fitness assessment was carried out in the experimental and control groups in the form of passing control standards ( Appendix No. 2 and No. 5).

These tests were structured depending on the tasks of the educational and training process of boxers performed during that period.

Pedagogical experiment.

Research was carried out in the experimental and control groups, tracking and comparing changes in physical and functional readiness among students.

Method of mathematical statistics.

Based on the results of the tests, the average values ​​of physical and functional fitness indicators of both groups were calculated. The increase in group results is also determined and comparisons are given, and diagrams are drawn up for clarity.

Analysis of experimental work.

Upon completion of the experiment, we analyzed the results, which are presented in Chapter III.

2.3 Organization of the study

About 60 children of different ages train in several groups in the boxing section of Youth Sports School No. 5.

The experimental group was a group of beginners of 1-2 years of study consisting of 10 young men born in 1990-91, i.e. high school students who studied five times a week from 17:00 to 19:00 ( Appendix No. 1).

The control group consisted of children from Children's Sports School No. 6 in Yakutsk, also in their first or second year of study, who also study five times a week from 17.00 to 19.00, the age of the children was born in 1991. born before 1989 - all students in grades 10-11 ( Appendix No. 1).

In the experimental group, in the middle of the first academic half of the year (October - November) for 6 weeks (the first stage), the method of circuit training was used, aimed at achieving the required volume of general physical training of the boxer, mainly working on the development of strength and strength endurance. Circuit training was used on Tuesdays and Thursdays, i.e. two times a week.

Before the start of the first stage of the experiment, control tests on physical fitness were carried out in the control and experimental groups to determine the level of physical development of the students. General physical fitness tests were designed in such a way as to clearly obtain data on the basic physical qualities of children (Appendix No. 2).

General physical fitness tests consisted of running 60 and 500 m, standing long jump, push-ups while lying down, pull-ups on the bar, and hanging leg raises on the bar.

For each test, an arithmetic mean was derived from the observed results in order to control the overall level of development of each group.

In the second half of the year, the experimental group again conducted circuit training at the end of January - beginning of February, which this time was aimed at developing the functional abilities of the body of those involved in boxing. Since the competitive training period had begun, at this stage of the research, tests were carried out at the end of the stage (in February) on boxing equipment and boxing-specific exercises (jump rope, spurts, etc. - Appendix No. 5).

The main indicator for these tests was the intensity of work of the subjects, the limits of their ITP (individual training pulse) when performing tasks and recovery during rest.

In this half-year, for the first time at the end of February, beginners had competitive fights in friendly matches with boxers from other sections, including between the experimental and control groups, and some guys also took part in the city tournament for beginners, organized by Youth Sports School-6 of Yakutsk ( director M. G. Val).

Children from the control group also took part in these competitions.

Chapter III. Experimental work on the use of the circular training method for the development of functional training of boxers

3.1 Construction of circuit training at the first stage of research

As mentioned above, in the preparatory period of training sessions in the experimental group from September 17 to November 14, 2006, the first stage of applying the circular training method was carried out, aimed at achieving the required volume of special physical training of the boxer, work was carried out on the development of absolute and explosive strength, strength endurance . The stations consisted of exercises on machines, with weights, with your own weight (pull-ups on the bar, push-ups on the uneven bars, etc.).

IN beginning of the first stage (for 3 weeks, i.e. 6 workouts), after determining the maximum loads for each observed, the work at the stations was based on the number of repetitions, mainly with weights (without strict time intervals, but within the round). The weight of the weights at the stations was selected for each person individually. The rest between station changes was 1 minute.

After the first round, relaxation exercises and boxing school were carried out for 1 round. Then, after a 2-minute rest, the second round began. In the first week, three circles were performed, in the second, four.

In second half (over 3 weeks - 3 training sessions) of the first stage of the experiment, the work at the stations has already changed, strict time intervals of 1.5 minutes with 1 minute of rest between stations began to be used. Participants performed repetitions at each station an individual number of times, however, it was mandatory for the trainer to require that the heart rate boundaries be in the first zone, i.e. within 140-160 beats/min (according to Filimonov, p. 150, table II.29). The boys' recovery after a minute of rest was also monitored. If the difference in heart beats was less than 35-40, it was recommended to reduce the intensity of the exercises or the weight of the weights (if the work involved weights).

After the first round, relaxation exercises were carried out, then they performed “shadow boxing” according to the instructions at an average pace. The rest between circles was 2-3 minutes until complete recovery.

3.2 Construction of circuit training at the second stage of research

In the second half of the year, from January 15 to February 9, the experimental group again conducted circuit training for 4 weeks, which this time was aimed at developing the functional abilities of the body of the trainees specific to boxing. As in the first stage, circuit training was used twice a week - on Tuesdays and Thursdays.

The stations consisted of boxing exercises, bodyweight exercises, light weight exercises, jump rope exercises, etc.

Work at the stations was carried out in strictly dosed time intervals (in beginning of the stage 1.5-2 min, during second half 1 min.). The main requirement when performing exercises at stations was high intensity and continuity. The heart rate of the trainees should have been in zone II, i.e. within 170-180 beats/min (according to Filimonov, p. 150, table II.29). However, at some stations the technical correctness of performing the exercises was also required, which placed high demands on the students for coordination of movements, memory, attentiveness and volitional efforts.

After completing the exercises, the pulse was necessarily measured, and after rest as well, to determine the recovery of the children. If recovery was insufficient (less than 40-35 beats/min), adjustments were made.

In the second half of the stage, the time interval of the stations was reduced to 1 minute, but the intensity of the exercises increased. The heart rate also had to be in zone II. Rest remained the same, recovery was monitored.

3.3 Research results and discussion

Before the start of the first stage of the experiment, general physical fitness tests were carried out in both groups.

Based on the results of the first general physical fitness test, the following was revealed:

· the average values ​​of the groups for each standard revealed that the children from the experimental group were not much inferior in physical fitness to the children from the control group;

· I think here it is necessary to take into account the geographical and social location of the groups: Youth Sports School - 5 is located in Saisary, where the social situation of the residents leaves much to be desired, children are mainly from disadvantaged families, are physically unprepared, Youth Sports School-6 is located in the very center of the city, has long been a famous boxing center school, guys come to study with aspirations for a championship, weak ones don’t go there.

TESTS

Table 2. Arithmetic mean of group test results.

After the first stage of the experiment (a month later), tests for general physical fitness were also carried out in both groups.

Based on the results of the second general physical fitness test, the following was revealed:

· the guys from the experimental group improved their results, surpassing the control group in almost all indicators, except long jump;

· the progress of the children from the control group is insignificant, and according to some indicators it even decreased ( Diagrams 1-6).

TESTS

Table 3. Arithmetic mean of group test results.

Thus, after a month of using circuit training aimed at developing basic physical qualities, the experimental group achieved the required level of “volume” of general physical training and created a basis for improving physical and technical-tactical training.

Results of control standards

on general physical fitness at the first stage of the experiment

2nd Test - November 15, 2006

Diagram No. 1

Diagram No. 2

Diagram No. 3

Diagram No. 4

Diagram No. 5

Diagram No. 6

On second stage research On February 12, functional fitness tests were carried out in both groups. The tests consisted of exercises on boxing equipment, a jump rope, “shadow boxing” and freestyle work.

The requirements consisted of high intensity and force of work on the apparatus, and maximum spurts. The main indicators of functional readiness were heart rate, recovery rate, appearance athlete (sweating, redness or paleness of the skin, breathing rate), as well as the technical correctness of the exercises.

Table 4. Arithmetic mean of group test results.

Group number	Observed Groups	max		max		"Shadowboxing" on assignments
		Heart rate after exercise (bpm)		Heart rate after exercise (bpm)	Heart rate recovery after 1 minute (bpm)	Heart rate after exercise (bpm)	Heart rate recovery after 1 minute (bpm)	Heart rate after exercise (bpm)	Heart rate recovery after 1 minute (bpm)
		Average values

Based on the test results, it was revealed that the guys from the experimental group tolerated speed-strength loads better, recovery within the range of “very good” and “excellent” (according to Filimonov, p. 153, Table II.32) than the guys from the control group, recovery which according to this table are characterized as “satisfactory” and “unsatisfactory”.

The overall picture of the test revealed insufficient functional training of children from the control group, so, with equal work intensity, the heart rate indicators in the control group were much higher than the heart rate in the experimental group; the children experienced increased sweating, confused and uneven breathing, and insufficient recovery during rest.

Diagram No. 7

Diagram No. 8

1. Based on the researched scientific literature on the topic of our thesis, we can conclude: in order to develop the functional abilities of boxers, it is necessary to first gain a good “volume” of general physical training. At various periods and stages of the training process, based on the immediate tasks at the moment, the method of circular training can be effectively applied.

2. It is better to select exercises with weights in such a way that the load falls on the antagonist muscles, for example, after push-ups, the next station should be pull-ups reverse grip(the first exercise is for triceps, the second is for biceps), in this case the muscles do not get clogged. Heart rate readings when performing speed-strength tasks should be within 170-180 beats/min. Submaximal loads are allowed only during competitive fights. The Verkhoshansky impact method is effective for developing explosive force, but you should approach it with caution and vary the height of the jump or the weight of the projectile (when practicing a counter explosive strike). To develop speed endurance, spurts on apparatus, in rounds, and Yakut national jumps are used.

3. Properly planned and organized circuit training gives a great effect for the development of all the physical and morphofunctional abilities of those involved, however, due to the great tension and demands on the moral and volitional qualities of those involved, in children's sections this method must be used with great caution, strictly dosing the loads.

Conclusion

Modern boxing is an organic alloy of high physical fitness, stable technique, flexible and varied tactics and great willpower of athletes. Its main feature is the use of active offensive tactics with its simultaneous universalization, a high pace of battle, significant time for boxers to spend at medium and close distances, and the frequent use of strong single and serial blows. Along with these features, boxing is also characterized by a great variety and brightness of the individual manners of athletes.

The development of boxing in the near future will follow the path of further universalization of boxers' tactics, along with some simplification of their technique and an increase in the level of physical fitness. We should also expect an increase in the density of combat, as well as the force of strikes. It is also possible to predict the further individualization of boxing, which will be expressed in an increasing correspondence of the combat means used to the individual characteristics of the athletes. This will contribute to the emergence of new bright personalities with a unique style of fighting.

Managing the training of athletes is an extremely complex and controversial process. The training of athletes is a complex pedagogical problem, the successful solution of which is associated with a number of organizational, scientific, methodological and pedagogical issues. The coach is obliged to clearly plan the means and methods for solving the assigned tasks to achieve the goal. Planning the training process requires a variety of knowledge and practical experience from the coach. It is necessary to creatively process the most advanced experience and use knowledge about the objective relationships between the organization of training and the growth of sports achievements.

Today, science and technology have made great strides forward. Compact heart rate monitors, for example, from Polar, have become widespread. With their help you can easily control your physical state. These monitors can monitor not only heart rate, but also energy expenditure in kilocalories, duration of training load, etc. In addition to compact ones, there are also stationary monitors combined with personal computers, with the help of which you can track the functional training of an entire group of athletes at various stages of sports training.

However, any coach, especially for children, must know and apply basic knowledge of sports medicine and age-related physiology. And the simplest and most accessible means for this is constant heart rate monitoring during training, since the specificity of boxing classes and its time intervals easily make it possible to monitor the reaction of the body of those involved in stress.

In this thesis:

The features of the development of boxing as a sport have been studied, modern stage, ways to develop the physical and technical training of boxers;

The physiological foundations of the development of adolescent children have been studied;

Complexes of specialized circuit training have been developed at various periods of the training process for children involved in boxing;

Experimental work was carried out to introduce the method of circular training into boxing classes at Children's Sports School-5 in Yakutsk.

To solve this problem, scientific literature was studied, some methods related to group training were analyzed and materials related to physical development youth boxers.

Observations and work carried out in the boxing section at Children's Sports School-5 convinced us that the use of special circular training has a beneficial effect on both the physical and special training of young boxers, and on the technical and tactical skills of those involved. This experience can be recommended for use in similar sections of boxing.

Bibliography

1. Abrosimova L.I., Yurko G.P. Physical education of children. /Abrosimova L.I., Yurko G.P. - M, 1989/.

2. Adzhanyan N.A., Katkov A.Yu. Our body's reserves. / Adzhanyan N.A., Katkov A.Yu. - 2nd ed., rev. add. -M., 1982/.

3. Boxing: Directory/Composition. Taratorin N.N. - M.: Physical culture and sport, 1976.

4. Boxing: Textbook / Ed. Degtyareva I.P. - M.: Physical culture and sport, 1979

5. Gorchakov L. Physical education is everyone’s concern teaching staff// Public education. /Gorchakov L. - 1981. - No. 1/.

6. Gaydamak I.I., Ostyanov V.N. Boxing. Education and training. / Gaydamak I.I., Ostyanov V.N. - Kyiv: Olympic Literature, 2001/.

7. Danko Yu.I. Fundamentals of age-related physiology of muscle activity // Children's sports medicine. Danko Yu.I. - M.: Medicine, 1980/.

8. Pediatric sports medicine: Tutorial for IFC students /Ed. S.B. Tikhvinsky, S.V. Khrushchev. - M.: Medicine, 1991.

9. Zasukhin A.F. Development of special strength endurance // Boxing:

10. Yearbook. Zasukhin A.F. - M.: Physical culture and sport, 1976/.

11. Zinkovich I.B. Physical education in a child's life. / Zinkovich I.B. - Minsk, 1973/.

12. The art of being healthy: Methodological manual / Composition. Tchaikovsky A.M., Shenkman A.B. - M.: Physical culture and sport, 1987.

13. Kachashkin V.M. Methods of physical education. /Kachashkin V.M. - M.: Education, 1972/.

14. Klevenko V.M. Speed ​​in boxing. / Klevenko V.M. - M., 1968/.

15. Kuhn L. General history of physical culture and sports. / Kuhn L. - M., 1982/.

16. Lepeshkin V.A. Jump rope is always in fashion. / Lepeshkin V.A. - Physical education at school. - 2003. - No. 3/.

17. Morozov G.M. Professional boxing lessons. / Morozov G.M. - M., 1992/.

18. Muminzhanov M. Methods of training young athletes using a system of tasks // Boxing: Yearbook. / Muminzhanov M. - M.: Physical education and sports, 1979/.

19. Handbook for physical education teachers: Methodological manual / Ed. L.B. Kofman. - M.: Physical culture and sport, 1998.

20. Nikiforov Yu.B. Features of modern boxing and trends in its development // Boxing: Yearbook. /Nikiforov Yu.B. - M.: Physical culture and sport, 1984/.

21. Polyakov M.I. On the development of physical qualities // Physical culture at school. Polyakov M.I. - 2002. - No. 1/.

22. Rodionov V.I. Strength training of a boxer // Boxing: Yearbook/Rodionov V.I. - M.: Physical culture and sport, 1978.

23. Romanenko M.I. Boxing. /Romanenko M.I. - Kyiv, 1978/.

24. Means and methods for improving the technical skills of boxers: Toolkit for trainers /Ed. Taymazova V.A. - L., 1987.

25. Stankin M.I. Sports and education of a teenager./Stankin M.I. - M.: Physical culture and sport, 1983.

26. Stepanov N.S. Complexes of general developmental exercises and outdoor games in physical education lessons / Stepanov N.S. - Yakutsk, 2002/.

27. Shamaev N.K. Features of the methodology of physical education in the conditions of the North / Shamaev N.K. Yakutsk, 1990/.

28. Filin V.P., Fomin N.A. Fundamentals of youth sports. /Filin V.P., Fomin N.A. - M.: Physical culture and sport, 1980/.

29. Fomin N.A., Folin V.E. Age bases of physical education / Fomin N.A., Folin V.E. - M.: Physiology and Sports, 1972/.

30. Filimonov V.I. Boxing. Sports, technical and physical training / Filimonov V.I. - M.: Insan, 2000/.

31. Filimonov V.I., Martirosov E.G. Physical performance and morphological characteristics of boxers / Filimonov V.I., Martirosov E.G. - M.: VNIIFK, 1990/.

Applications

Appendix No. 1

LISTS OF CONTROL AND EXPERIMENTAL GROUP

EXPERIMENTAL GROUP (Youth Sports School-5)

Table 5.

control GROUP (Youth Sports School-6)

Table 6.

Appendix No. 2

Physical fitness tests.

Experimental group

Table 7.

Year of birth

Run 60 m. (sec.)

Run 500 m (min.)

Standing long jump (cm.)

Pull-ups (number of times)

First test

Second test

First test

Second test

First test

Second test

First test

Second test

First test

Second test

First test

Second test

Andreev Petya

Ismailov Shamil

Zhirkov Igor

Makarov Vladik

Fedorov Vasya

Shadrin Alexey

Popov Fedot

Nikolaev Misha

Pavlov Andrey

Zandanov Denis

Control group

Table 8.

Year of birth

Run 60 m. (sec.)

Run 500 m (min.)

Standing long jump (cm.)

Lying push-ups (number of times)

Pull-ups (number of times)

Raising legs while hanging on the Swedish wall (number of times)

First test

Second test

First test

Second test

First test

Second test

First test

Second test

First test

Second test

First test

Second test

Sivtsev Aital

Vinokurov Vanya

Savelyev Igor

Ivanchenko Pavel

Tachiev Amir

Semenov Ayaal

Vasilyev Uygur

Savvinov Kesha

Rodionov Vlad

Gorokhov Misha

Appendix No. 3

Rough plan circuit training in the preparatory period ( Tuesday Thursday).

Table 9.

	Exercises at stations	Dosage	Guidelines
	Bench press from the chest, the weight is selected at 70-80% of the maximum for each individual. Work in pairs - one on the belay, then change. Partners must be of the same weight and physical fitness	repetitions	Try to perform the press with an “explosive” effort, while exhaling.
	Squat with a barbell on the shoulders, weight 70-80% of the maximum. Also work in pairs.	repetitions	Perform squats on a special machine to avoid back injury, back straight, feet shoulder-width apart.
	Lifting legs while hanging on a Swedish wall.		Legs straight, together. Touch your toes to the bar.
	Push-ups on parallel bars with weights on the belt (or without weight, depending on the athlete’s training). The weight of the burden must be selected individually.		Perform push-ups until your arms are fully extended, preferably with an “explosive” force, while exhaling.
	Pull-ups on the bar behind the head, with a wide grip. For those who are prepared with weights on the belt.		You can also pull yourself up with an “explosive” force of your arms, but without swinging your torso.
	Standing torso turns with the barbell on your shoulders. Option - the same, in an inclined position.	Within 1-2 minutes	Feet slightly wider than shoulder width, back straight.
	I.p. - bend while standing on parallel benches, hands resting on bent knees. Raising your head in an inclined position, holding a belt with weights (weights or barbells) with your teeth.		Raise your head only, clench your jaw tightly, do not straighten your knees. During the first lessons, the weight may touch the floor.
	Calf raises with a barbell on your shoulders, or on a special machine for the calf muscles.	Within 1-2 minutes	Work only with the soles of your feet, keeping your back straight.

Appendix No. 4

Approximate plan for circuit training at the pre-competition stage ( Tuesday Thursday).

Table 10.

	Exercises at stations	Dosage	Guidelines
	Spurts on a punching bag in pairs. The partner holds the projectile, the second one applies continuous series from both hands. Then they change and everything repeats	Series of 10 seconds, during the round	The blows must be quick, sharp, don’t forget to defend, make dodges, etc.
	Pushing out a barbell or dumbbells in a shuttle. Select weight individually (20-30% of max.).	During the round	Do the pushing out sharply, with an “explosive” force, using a “shuttle”.
	Hit the tire with a sledgehammer from both hands, select the weight individually	During the round	Try to hit from both shoulders, intercepting the handle.
	Jumping rope with weights on the legs (0.5-2 kg).	During the round	Work with your hands, do not bend your knees.
	Somersaults over your head in the ring or mats 2-3 times in one direction or the other, turning around.	During the round	You can do a series of 6-9 somersaults, then a series of attacks with your hands and everything repeats
	Jumps with double scrolling of the rope, in series every 5-10 seconds.	During the round	During the double scroll, do not bend your knees, but bend your torso.
	“Deuce” attack, dodge, direct and side kick, dive - on “paws” with a trainer	During the round	Do the attack combination continuously, without losing your way.
	“Brace” - raising the torso and legs simultaneously from a lying position.	During the round	Legs straight, together, touch your toes with your hands.
	Jumping from a height of 50-60 cm, with jumping up and striking with a hand with a dumbbell or weight (Verkhoshansky's "impact" method).	During the round	Jump onto the mat in a boxing stance, jump out as much as possible, and throw a punch.

Appendix No. 5

Experimental group

Table 11.

		Year of birth	Spurts on bags for 10 seconds, every 10 seconds, s max intensity during the round (1.5 min)		Spurts on the rope for 5 seconds, every 10 seconds, s max intensity during the round (1.5 min)		"Shadowboxing" on assignments		Freestyle work on the bag at a high pace
			Heart rate after exercise (bpm)	Heart rate after 1 minute (bpm)	Heart rate after exercise (bpm)	Heart rate after 1 minute (bpm)	Heart rate after exercise (bpm)	Heart rate after 1 minute (bpm)	Heart rate after exercise (bpm)	Heart rate after 1 minute (bpm)
Andreev Petya
Ismailov Shamil
Zhirkov Igor
Makarov Vladik
Fedorov Vasya
Shadrin Alexey
Popov Fedot
Nikolaev Misha
Pavlov Andrey
Zandanov Denis

Control group

Table 12.

Danko Yu.I. Fundamentals of age-related physiology of muscle activity // Children's sports medicine. - M.: Medicine, 1980. – from 12-15.

Filimonov V.I.

Filimonov V.I. Boxing. Sports technical and physical training. – M.: Insan, 2000 – 425 p.

Filimonov V.I. Boxing. Sports technical and physical training. – M.: Insan, 2000 – 425 p.

		Year of birth	Spurts on bags for 10 seconds, every 10 seconds, s max intensity during the round (1.5 min)		Spurts on the rope for 5 seconds, every 10 seconds, s max intensity during the round (1.5 min)		"Shadowboxing" on assignments		Freestyle work on the bag at a high pace
			Heart rate after exercise (bpm)	Heart rate after 1 minute (bpm)	Heart rate after exercise (bpm)	Heart rate after 1 minute (bpm)	Heart rate after exercise (bpm)	Heart rate after 1 minute (bpm)	Heart rate after exercise (bpm)	Heart rate after 1 minute (bpm)
Sivtsev Aital
Vinokurov Vanya
Savelyev Igor
Ivanchenko Pavel
Tachiev Amir
Semenov Ayaal
Vasilyev Uygur
Savvinov Kesha
Rodionov Vlad
Gorokhov Misha

Functional readiness reflects the state of fitness of the organs that provide oxygen transport and blood circulation (i.e. lungs, heart, respiratory and cardiovascular systems).

1. When performing physical exercises, it is necessary that large muscle groups be involved in the work. Only then does the load on the lungs, heart and blood circulation give a training effect. The greatest effect in improving functional fitness can be achieved by running, long walking, skiing, cycling and swimming.

2. To improve functional fitness, the pace of exercise should be approximately 20% lower than the maximum (Hedman, 1999).

Physical perfection

Physical perfection- a historically established idea of ​​the measure of health and the level of comprehensive physical fitness, which most optimally meet the requirements of labor, social, military activities and creative longevity of people [Ashmarin B.M., 1988].

Each historical era has its own understanding of the ideal of a physically perfect person, since this ideal reflects the conditions of the economic and social life of people, their worldview.

Indicators of physical perfection include:

• health level;
• physical fitness;
• proportional physique;
• rational technology;
• physical education;
• creative longevity.

Sport

– a type of activity aimed at sports results, including special training and interpersonal relationships.

Its definition appeared in the encyclopedic dictionary of Brockhaus and Efron. The exact time and place of origin of this term is still unknown. The word “sport” came into the Russian language from English (sport) - a loose abbreviation of the original word disport - game, entertainment. This is the fundamental principle English word and introduces discrepancies, hence arise different interpretations the term "sport".

In the foreign press, this concept is combined with “physical culture” in its health and recreational (restorative) aspects. In domestic popular periodicals and literature, on television and radio, physical culture and sport are interpreted differently, but are sometimes identified.

Indeed, sport makes sense only as long as it serves as one of the most effective types of education, as long as it is an integral and most effective part of the socio-pedagogical system of preparing a person for effective activity. And in this capacity, it is undoubtedly included in the content of the concept of “physical culture”.

In sport, as a part of physical culture, a person strives to expand the boundaries of his capabilities, this is a huge world of emotions generated by successes and failures, the most popular spectacle, an effective means of educating and self-education of a person, it involves a very complex process interpersonal relationships. Sport is, in fact, a competitive activity and special preparation for it. He lives by certain rules and norms of behavior. It clearly manifests the desire to win, to achieve high results, requiring the mobilization of a person’s physical, mental and moral qualities. Therefore, they often talk about the athletic character of people who successfully demonstrate themselves in competitions. Satisfying many human needs, sports become a physical and spiritual necessity.

Job title: physical education teacher
Educational institution: MBOU "Tyulyakhskaya secondary school named after D.D. Ollonov"
Locality: Ust-Aldan district, Kylayy village
Name of material: Using the circular training method to improve the functional abilities of school-age boxers
Subject: Theoretical justification for the use of the circuit training method for the development of functional training of boxers
Publication date: 26.02.2017
Chapter: secondary education

The Republic of Sakha (Yakutia)

Ust-Aldansky ulus (district)

MBOU "Tyulyakhskaya Secondary School named after D.D. Ollonov"

Subject for PUBLICATION

« Using the circuit training method to improve

functional abilities of school-age boxers »

FC teacher:

Bochkarev Vladimir Vladimirovich

Yakutsk 2017

Introduction

Relevance this problem is that in conditions

modern

the highest

requirements

physical

technical and tactical

preparation

boxers,

achievements

sports

results

necessary

techniques

comprehensive development of athletes.

Considering

increase

density

last thing

increasing the effectiveness of combat operations in the final decisive

round of the fight, we can talk about the high level of endurance of boxers

and predict further progress in the development of this important quality in

in the nearest future. Much the same can be said about speed and strength.

punches - modern boxing is becoming faster and tougher.

consider

possibilities

promotion

functional readiness of boxers using the method of circular training.

Object of study is the training process of young men,

doing boxing.

Subject

research

is

application

com p lex a

special

circular

workout

educational and training

classes

boxers.

put target

consider

opportunity

increasing the functional readiness of school-age boxers

using the circuit training method.

To achieve this goal, we decided on the following: tasks:

summarize and analyze existing scientific and methodological

drawing up

complex

specialized

circular

workout;

develop

conduct

physical

technical

training of boxers;

define

circular

workout

physical

technical

development

the use of circuit training in boxing.

Hypothesis

research:

we assume

specially

developed

beginners

boxers

methodology

circular

workout

will help to quickly master the necessary skills and develop all

physical qualities.

Scientific

novelty:

reviewed

organization

application

complex

special

circular

training

various

training

process,

physical

functional training of boxers in the Ust-Aldan district of Tyulakhskaya

secondary school.

Theoretical

significance: was

developed

specialized

comprehensive

circular

training,

directed

promotion

functional readiness of young men involved in boxing.

Practical

significance:

carried out

research

showed

efficiency

applications

specialized

comprehensive

circular training in the training process of young boxers. This

The technique can be used in the work of similar sections of boxing.

Experimental research base: boxing section at

Tyulyakha secondary school.

Chapter I. Theoretical justification for the use of the circular method

training for the development of functional training of boxers

1.1 Basic concept of functional training for boxers

Long-term training is an extremely complex process, including

activity of the body and its systems. All motor activities

person

performed

muscular

adjustable

central

peripheral

mechanisms

functional

energetically

provided

physiological

systems.

Organism

person

has

unique

properties:

functional

versatility

adaptive

activity.

Thanks to

result

purposeful

regular

physical

training, the body selectively increases its working capabilities and

quantitatively

develops

specific

fitness,

due to

specific

motor

activities

mainly,

defines

selective

character

functional

specializations

is determined

operating mode, which is characterized by two factors:

volume and intensity of training influences.

In this regard, it is advisable to talk here about morphofunctional

body specializations (MFS) - in boxing slang “functional”,

which depends on the conditions of training and competitive activity

(Verkhoshansky, p. 127

). It is formed for a specific type of muscle

activity and determines the degree of development of specialized sensations

(sense of distance, sense of impact, etc.), physical performance and

Morphofunctional specialization is characterized by certain

anatomical and physical changes that are expressed:

Firstly,

development

functional

opportunities

body

in the right direction;

1 Verkhoshansky Yu.V. Fundamentals of special physical training for athletes. – M.: FiS, 1988.

Secondly, in the coordination of the actions of all functionally active

systems that provide a high level of life support;

Thirdly, in

heterochrony

adaptive

perestroika

body.

focus

is achieved

in the middle

specialized

workout,

sports

activities

contribute

formation

specialized

functional structure that supports this activity.

specializations

workout

affects

using

special,

general developmental

exercises.

usage

justified

sharpness

impact

special exercises on the athlete’s psyche. Boxer training

consist

exercises

shells,

sparring,

educational

various running exercises, weight lifting,

sports and outdoor games, which, however, are specialized

character.

Specialization

general developmental

exercises

carried out

by bringing them closer to competitive ones, not so much in form as in

the nature of neuromuscular efforts, operating mode and other parameters.

assumes

existence

relatively

independent

sections

workout,

directly

related

specifics of the sport, and sections that do not have such a connection, but

create the prerequisites for effective special training. In progress

sports training solves a variety of private and promising

provide

achievement

ultimate

let down

athlete

sports

are being decided

using a variety of training tools and methods relevant to

specific stage of preparation.

Here you can refer to the experience of the youth team

improvement

functional

preparedness and its comprehensive assessment were classified

exercises

capacities

intensity

(maximum, submaximal, high and moderate powers). By

To zones:

Maximum

power

applies

physical

on a load

(lasting up to 20 s) - running 60, 100 and 200 m;

Submaximal - physical activity (up to 5 min) - running 400, 800, 1500

Large - physical activity (up to 30 minutes) - running 3000, 5000 m;

Moderate power - stayer running (60 minutes or more).

sports

improvement

general training is significantly larger than the volume of special training. As

sports

skill

ratio

changes

increase

special

preparation,

Preparation

becomes auxiliary.

The ratio of general and special training means varies in

dependencies

factors:

age,

qualifications,

own

athletes,

fitness,

preparation of annual or semi-annual training cycles, etc.

Percentage

ratio

focus

special

preparations

listed

factors

vary

within significant limits. How well the coach planned it

ratio, felt the power of the training impact of the

preparation,

result

speeches

specific

competitions. Often experienced coaches at the beginning of the pre-competition

preparation

reduce

specialized

preferring exercises of a general nature to them, but at the same time maintaining the necessary

(competitive)

It is known

change

2 Koptsev K.N., Gaskov A.V., Degtyarev I.P. Fundamentals of building general and special physical

training of young boxers at the special preparatory stage // Boxing: Yearbook. – M.: FiS, 1985 –

t active

characteristics

from the emerging

pre-competition stage is a rather complex and problematic task.

let down

physical

mental

attitude,

state

fatigue.

General exercises are more suitable than specific ones, which

influence

athlete.

there is a clear boundary between the considered general and special

preparations.

Exists

quantity

exercises

intermediate

character,

carried out

conditions,

define,

preparation

the exercise can be effectively used at different stages and periods

training, which depends on the volume and intensity of the given load.

main

physical

qualities

athlete

relate:

strength, speed, endurance, agility and coordination. These qualities have

important in any sport, but in every sport there are

specifically, influenced by the peculiarities of his technique and tactics. So

functional

Preparation

is different

functional training, say, a skier or even a wrestler.

physical

preparation

defines

ability

promotes

restoration

most

short

sports

stable

conservation

fitness, reducing the recovery period when performing

individual exercises during training sessions and during training in

1.2 Basic physical qualities of boxers and methods of their development

characteristic

specialized

functional structure that ensures muscle activity

or another direction.

The activity of boxers in a competitive match is characterized by

repeated demonstration of maximum effort of an explosive nature to

execution

intense

short-term

alternates

short intervals of less intense long-range work

distances,

preservation

spatial

accuracy

movements

working efficiency.

special

physical

preparation

various

martial arts

pick up

compose

exercises,

focused on the development of a particular quality.

1.2.1 Speed-strength abilities of boxers and ways of their development

P o d special

martial arts

understand

ability

obtain the assessed result of activity with the least stress

muscles or the least total energy expenditure.

It is known

that the maximum

athletes

increase

in two ways:

a) due to an increase in muscle mass;

improvement

intramuscular

intermuscular

coordination.

Acquired

saved

increase

accompanied by a simultaneous increase in muscle mass, and vice versa, strength

gets lost

increases.

athlete

systematically

applies

exercises,

requiring

significant

muscle tension, a decrease in muscle strength occurs.

Physiological mechanism of increasing strength due to muscle growth

mass is based on the intensive breakdown of proteins of working muscles in

process

execution

physical

exercises.

applied

burdens

enough

big,

maximum

(for example, a barbell weighing 60-75% of the maximum). Episode duration

exercises

make up

allows

realize

movement due to the anaerobic mechanism necessary in this case

energy supply.

duration

because the

exchange

processes

have time

become more active. In turn, 20-40 second exercises cause

significant changes in the composition of proteins in working muscles. Eventually

after active breakdown of proteins during the rest period, increased

their resynthesis (restoration and super-recovery), which leads to growth

muscle diameter.

increase

muscular

necessary

fulfill

training

enough

for a long time (1.5-2 hours), performing 3-4 approaches to one weight or

every exercise. It is advisable that in each approach the exercise

performed “to failure” (rest intervals between approaches are small -

next

was carried out

under-recovery.

Decrease

burdens

leads

"inclusion"

aerobic

mechanism

energy supply

reduction

intensity

splitting

muscular

Hence,

promotes

muscle mass.

promotion

maximum

improvement

coordination

providing

improvement

intramuscular

intermuscular

coordination. It has been established that usually in operation (even at maximum

participates

muscular

special

workout

much

increase

ability

synchronize

activity

muscular

manifests itself

increasing muscle strength without muscle hypertrophy (Degtyarev et al., p. 21)

To improve intramuscular coordination, it is necessary to use

weights within 75-100% of the maximum available to the athlete

exercise.

Training,

directed

improvement

3 Degtyarev I.P., Martirosov E.G., Kiyzbaev M.S. Improving special physical

preparedness of youth boxers, taking into account weight categories // Boxing: Yearbook. – M.: FiS, 1984 – p.21-

intermuscular coordination, provides for the formation of optimal

consistency

participating

movement,

rational interaction of synergistic and antagonistic muscles.

improvement

intermuscular

coordination

magnitude

weights should be close to competition weights. Thus, when

improvement

intermuscular

coordination

expedient

use small weights. For example, you can do the exercise

"shadow boxing" with weights in the hands, the size of which (depending on

preparedness

athletes)

movement in cuffs (weights placed on the lower part of the lower leg),

make up

Main

condition when performing exercises aimed at improving

intermuscular coordination is the execution of movements in compliance

their coordination structure (i.e. technically correct) and with speed,

competitive

exceeding

compulsory

is

preservation

sequences

inclusion

muscular

groups and the ratio of their voltage values.

1 min - “shadow boxing” without weights, 2 min - with weights and 1 min - without

burdens.

general power

preparation

expedient

apply

pushing a metal stick (weighing 5-10 kg) from the chest out of position

front pillar. At the same time, it is important that after a springy squat

(the amplitude of leg flexion at the knee joints should be about 100-120°)

pushing off the support and straightening the legs occurred as quickly as possible.

The moments of straightening the legs and arms should coincide in time, like this

occurs in a real straight right blow to the head.

General preparatory

means

improving

intermuscular

coordination among boxers is also throwing cannonballs or stones (weighing 3-5

kg) in compliance with the striking technique.

It is advisable to perform the exercises listed above in series

8-15 times; after that, within 10-15 seconds (at a fast pace)

shock movements without weights, and then relaxation exercises and

self-massage of muscles until performance is restored. In one lesson

there can be up to 5 series of each of these exercises.

When demonstrating dynamic force in a boxing match, the character

be explosive and

(Filimonov

Rapid strength is characterized by the ability of muscles to quickly perform

movements. It manifests itself when the boxer delivers tactical blows and

movements,

instant

multi-impact

quantitative

movement speed indicators are used.

improvement

apply

exercises

relatively small external burden: for hands - from 200 to 500 g,

for legs - no more than 1.5 kg. Particular attention should be paid to immediate

unexpected execution of a trained movement or series of movements.

general developmental

throwing tennis balls or stones (weighing up to 500 g) at a distance, as well as

on the accuracy of hitting the target.

Explosive

manifests itself

capabilities

develop

significant

voltage

minimum

characterized

the ratio of maximum effort to the time it is achieved. Effort effect

explosive type is determined by four factors: absolute, starting and

the accelerating force of the muscles, as well as the absolute speed of movement.

So, for example, in close combat, a boxer needs a high

level of development of the strength component, which allows you to instantly strain

muscular

participating

movement,

resist

actions

opponent,

effectively

apply

overlays

stands,

avoid

apply

short

applying

accented

distances,

necessary

shortest

interval

manifest

maximum

required

significant

development

power,

high-speed components of explosive force (Ogurenkov E.I., p. 120)

dependencies

congenital

features

neuromuscular

apparatus,

character

preferential

focus

training,

boxers

is being formed

mechanism

execution

movements that require different manifestations of explosive abilities. So,

accented

gamers

are being carried out

mechanism

ballistic movements and require a high level of development of the starting

knockout boxers

mechanism

non-ballistic

movements and, accordingly, accelerating force (Filimonov V.I., p. 132)

manifestations

abilities

implementation

explosive

is reactive

ability

neuromuscular

apparatus (ibid., p. 138). It manifests itself in those movements where it occurs

switching

inferior

overcoming,

significant

mechanical

stretching

is happening

instant

reduction,

accompanied

maximum dynamic forces.

Most

reactive

ability

manifests itself

various unexpected movements (sesteps, Patterson displacement and

etc.), which requires specific training of the muscles of the lower extremities.

improvement

explosive

most

effective

dynamic muscle work, with an emphasis on overcoming mode.

execution

exercises

ultimate

ultimate. Particular attention should be paid to instantaneous (explosive)

starting the exercise.

improvement

explosive

magnitude

burdens

hesitates

dependencies

preparedness

athlete.

Ogurenkov E.I. Close combat in boxing. – M.: FiS, 1969, - 186 p.

Filimonov V.I. Boxing. Sports technical and physical training. – M.: Insan, 2000 – 425 p.

using general preparatory exercises it can reach 70-

90% of the maximum, and in special preparatory schools - 30-50%. In the first

In the second case, the strength component is improved to a greater extent, and in the second

Express.

Duration of the exercise during improvement

explosive force is 5-15 seconds, and the number of repetitions is from 6 to 12. For

intensify

recovery,

exercises, you should use self-massage techniques and exercises on

relaxation

participating

trained

d vision.

The duration of rest breaks is 2-4 minutes.

formation

explosive

coordination

structures

(with a metal stick or sledgehammer) on an old car tire.

The weight of the burden ranges from 2.5 to 10 kg and is determined by the level

exercises

pendulum

swing machine, as well as a series of jumps, pushing off with both legs

through an obstacle 40-80 cm high. Jumping on one

leg through a gymnastic bench or low beam (up to 30 cm high), and

overcoming

meter

jumping

The use of Yakut national jumps gives an excellent effect -

“ystanga”, “kuobakh”, “kylyy”, especially in gaming or competitive

method to raise the emotional mood of the workout.

It is also advisable to use a lot of jumping

from foot to foot (8-12 times), recording the length of the area covered and

the time of its passage. Installation for the athlete when doing this

exercises - “maximum length in minimum time.”

most

effective

improvement

speed-strength qualities is a “shock” method of developing explosive

muscle strength Yu.V. Verkhoshansky, which is advisable to widely use

in training boxers.

is

use

kinetic

athlete

preliminary

sprains

savings

additional

elastic

potential

tension, tension

increasing the power of their subsequent contraction in the main phase

movements.

stretching

is

irritant

trainers

effect,

promoting

development

explosive

muscle strength and their reactive ability (Verkhoshansky Yu.V., p. 278)

In boxing practice, we have tested various methods of application.

shock method. Boxers should perform depth jumps from heights

jumping

subsequent

instant

jumping out

Optimal

quantity

jumping

be filled with exercises to relax the leg muscles and not continue

fill out

ideomotor

preparation

correct

implementation

next

exercises and last 5-8 minutes. Volume of jumping load in one

training can be 30-60 jumps. Required condition

is a warm-up for the leg muscles before performing depth jumps.

execution

exercises

necessary

emphasize

attention

engaged

instant

repulsion

maximum

jumping out. Specialized

impact method - jumping with the left or right side and landing in

position of the main boxing stance (60-80% of body weight falls on

landing

instantly

performed

pushing forward extension of the standing leg behind and delivering a direct blow

simultaneous

leveling

motor asymmetry and expansion of the athlete’s technical capabilities

Verkhoshansky Yu.V. Fundamentals of special physical training for athletes. – M.: FiS, 1988. –

expedient

fulfill

exercise,

landing

position

left-hand and right-hand stands.

For improvement

accented

exercise

performed

similarly,

jumping off

carried out

back forward. Moreover, during landing in the stance, most of the weight

the body rests on the front leg. After landing

repulsion

applied

with the “back” hand while simultaneously taking a step back to the side.

To improve accentuated side kicks and kicks

necessary

land

frontal

evenly

distributing body weight on both legs or concentrating it predominantly

performed

repulsion

accompanied by straightening the legs and striking from the side or from below.

Considering

technical

complexity of specialized

option

percussion

preferential

load

limbs, the height for jumping can be reduced to 60 cm.

This method is advisable to use only in older age groups.

engaged.

Exercises

percussion

present

extremely high demands on the muscles and ligaments of the lower extremities,

therefore, they should be used only after preliminary force and

speed-strength training of leg muscles.

apply

directly

improvement

explosive

necessary

push off a load moving towards the athlete like

pendulum.

repel

coordination

structure

boxing

punch (for example, paired with a trainer on a punching bag, when the trainer

pushes the projectile onto the athlete and holds it after the push-off

his athlete).

Necessary

emphasize,

training,

directed

improvement

speed-strength

boxers,

necessary

conduct

Specified

facilities

necessary

apply

complex,

combination

general developmental

exercises adopted in boxing practice, and in accordance with general

methodological principles for the development of speed and strength qualities.

pre-competition

preparation

exercises

training

devices

apply

the final remedy in a series of specially preparatory exercises.

Their use should be discontinued no later than 10 days before

competitions.

It was noted earlier that reactive ability is a specific

manifestations

capabilities

implementation

explosive

requiring

workout.

practice

reactive

ability

expedient

develop

exercises in which there is a quick switch from an inferior

overcoming operating mode. An example of such exercises could be

be a lot of hopping (from foot to foot, on one and both legs), performed on

range

landing

limited

It is advisable

apply

vertical

installation

"maximum

fast-high"

The above exercises can also be performed with weights:

legs (up to 1.5 kg each) and on the belt (up to 5 kg).

Series of 10-15 depth jumps performed from above are effective.

down the stadium steps; the height of the steps should be 20-40

pushing off

feet, through obstacles up to 50 cm high. As obstacles you can

use old car tires buried vertically in

the ground at a distance of 1 m from each other.

development

reactive

capabilities

limbs

you should use flexion and extension of the arms in a lying position, performed

in the form of sharp repulsions from the support with clapping of hands during the flight phase.

In addition, it is advisable to use the following exercise: one of the partners

holds

last

moves

doing jumping jacks. In this case, the angle of flexion of the arms and elbow joints

must be at least 90°. Usually used by the game method in the form

power relay race.

Mark,

characterized by

comprehensive

manifestation of motor qualities, there is no integral strength

indicator,

most

physical

preparedness

athlete.

competitive

activities

is largely due to the rational correlation between the levels of development of power

speed-strength

abilities, abilities

improvement

training

process

necessary

permanent

attention.

The ratio of these levels in boxers of different technical and tactical types

(tempo players,

gamers,

knockouts,

station wagons)

various.

scientific and methodological

workout

boxers

following

quantities

weights and number of repetitions in strength exercises (Table No. 1).

When performing exercises with maximum and near-maximum

weights (maximum effort method) you need to reach the maximum

muscle tension, so the load should fall on the main

muscle groups.

The exercise is performed no more than 3 times. Examples of such exercises

can be bench press, squats and half squat jumps

with a barbell on your shoulders.

Rest pauses between sets of repetitions should be within 2-3

min. Exercises with heavy and moderate weights are performed in

repeated

repetition

exercises are performed until severe fatigue and failure occur

the athlete from continuing training work (“until failure”).

In another case, the load is dosed in such a way that

it was possible to perform the exercise at a high tempo 7-11 times.

Magnitude

burdens

quantity

repetitions

security forces

boxers exercises

Table 1. (According to V.I. Filimonov, p. 135)

burdens

Relationships

maximum

new weight

repetitions

completed the control

Conditional

tension

intensity

exercises

capable

Extremely

Slowly,

acceleration

Maximum

Nearpre-

Submaximal

"Explosive"

Explosive

Moderate

Fast,

acceleration in

movement

Moderate

Fast,

acceleration in

movement

Startova

hardy

Insignificant

Maximum

Insignificant

Speed

hardy

Filimonov V.I. Boxing. Sports technical and physical training. – M.: Insan, 2000 – 425 p.

Exercises with heavy and moderate weights are effective for

increasing muscle strength and muscle mass growth. It should be remembered that in

final

training

carried out

fatigue,

is happening

additional

concentration

tension, tension

accompanied

strengthening

anaerobic

processes

stimulates muscle growth.

Training

average,

insignificant

values

burdened

d i n a m i c h e s

u s i l i y) ,

in progress

near maximum

maximum

speed,

improves

speed-

capabilities,

increases

expressway

endurance.

Methodology for improving speed and strength abilities in boxing

involves performing movements with the setting “maximum strength”

quickly" from 4 to 20 times. However, it is known that prolonged exposure

the same

irritant

leads

reduction

excitability of brain cells and, as a consequence, their response decreases

repeated

execution

maximum

strong and fast movements, the athlete needs significant volitional

tension or biological stimulant, i.e. change in weight size

(the latter does not require large expenditures of nervous energy, and therefore more

preferred).

Thus, to improve the speed of movement in boxers

repeated

ineffective;

necessary

apply

variable

providing

permanent

alternation

burdens

development

appropriate

maximum and repeated efforts.

Different operating modes and fighting styles of boxers require

various manifestations of force, especially when performing drums

actions.

So, a “tempo” boxer needs strength that allows him

apply

alternating

relatively

overcoming your own inertial efforts and the resistance of the enemy.

"knockout"

vice versa,

basic

is

the ability to deliver a strong, accentuated blow with extreme or

near-ultimate force of an “explosive” nature.

Manifestation

slow

especially

direct

contact with the enemy at the moment of power struggle and physical

"suppression" of the enemy is characteristic of a boxer - a "silovik".

Boxer - "player" takes a defensive position before and after

decreases

opportunity

carrying out

maximum impact. It achieves the effect in percussion actions in

counting fast and accurate strikes with the development of an “explosive” impulse at the beginning

character

manifestations

different

(explosive,

slow

practical

activities

athlete

necessary

use

relevant

facilities

education

basic

attention

that suit his personal style.

Developing a boxer's strength should go in two directions:

Widespread use of general developmental strength exercises

gymnastics

shells

exercises

weights,

resistance with a partner, etc.

Upbringing

means

special preparatory

special

exercises.

relate

exercises

direct

overcoming

resistance

enemy

repulsing (push-push wrestling), elements of forceful holding of an opponent,

wrestling, etc., overcoming the inertia of one’s own body during defenses and

transition from defenses to strikes and vice versa; training impact force on bags,

paws, paired with an opponent, etc..

education

capabilities

main

(instantly)

develop

maximum,

throwing and pushing of stones, cannonballs, medicine balls of various types were used

weights, exercises with dumbbells, expanders, work with an ax, shovel,

hammer, exercises with a barbell, etc.

Distinguish

education

boxer, analytical and

holistic (Shatkov G.I., Shiryaev A.G., p. 96)

The holistic method is fundamental in cultivating special strength

characterized

simultaneous

improvement,

the basic power capabilities of a boxer, as well as his special skills.

exercises

aimed

improvement

special strength of a boxer using a holistic method within the framework of a mastered skill,

relate

specially preparatory

special

exercises

weights (lead weights, light weight dumbbells and

exercises

shells,

complicated performance of simulation exercises in water, etc.

Analytical

exercises

allows

selectively

develop the strength of individual muscle groups that bear the main load.

For example, an effective means of developing muscle strength - extensor

hands that bear the main load during impacts are speed-strength

Exercises with weights of various weights (dumbbells, medicine balls)

gymnastics

exercises

push-ups

exercises

snatch

push

character

by force

blocks, etc.

The most effective means of training a boxer to be explosive and

holistic,

analytical

are

exercises with optimal weights that should be performed with

maximum possible acceleration. The boxer must select the size

weights, taking into account the weight category and level of your preparedness.

Shatkov G.I., Shiryaev A.G. Young boxer - M.: FiS, 1982. - 127 p.

education

exercises

burdens

the task should be repeated until the speed of movement becomes

fall noticeably, the movement structure will not be disrupted. After this the boxer

it is necessary to do relaxation and active stretching exercises

participating

previous

movement

many times

repeat

movement

maximum

speed

structural

accuracy,

characteristic

special

movements,

using

forceful consequences.

Distinguish

special

speed

athlete.

speed is the ability to manifest speed in a wide variety of

movements, for example in sprinting, sports games, etc. General

rapidity

manifests itself

movements,

with speed

nonspecific

movement

athlete,

execution

single and frequent movements, the ability to instantly switch from

one movement to another. The boxer's special speed is manifested in

latent

execution

maximum

execution

speed

movement.

The close connection between general and special speed is usually manifested in

athletes

ranks

sports

formation.

sports

skill

qualifications

the athlete has “outgrown” his training from general developmental exercises to

special decreases.

conditions

duel

faces

comprehensive

manifestation of all forms of speed (speed of single and serial strikes,

movements, speed of taking defense).

listed

speed

exists

training transfer.

Training,

directed

improvement

expressways

possibilities in movements of the same form will have little effect on speed

execution

movements,

related

competitive battles require maximum performance from opponents

speed qualities of all listed forms simultaneously.

The basis of the analytical method of training a boxer's speed is

selective

purposeful

improvement

individual

you were fast:

called

you were fast

single

movement speed, defensive reaction time, etc.

Holistic

directed

comprehensive

improvement

expressways

execution

technical

actions in conditions of direct contact with the enemy.

1.2.2 Endurance and ways to develop it

Let's move on

consideration

functional

abilities

the high level of development of which is manifested in its general and special

endurance.

Physiological

endurance

are

aerobic

possibilities

special

endurance

predominantly anaerobic capabilities. To expand the respiratory

opportunities

boxers

are used

cross

swimming, rowing, basketball, hand ball, exercises with skipping rope, "work

on the road" etc.

condition

execution

exercises

is

moderate intensity. Heart rate while performing

aerobic exercise should be in the range of 130-150

beats/min and not exceed the threshold of anaerobic metabolism (150 beats/min).

Very effective for improving endurance in boxers

exercises

mixed

aerobic-anaerobic

direction.

Examples

such exercises are sports and outdoor games performed with

variable

intensity.

heart

abbreviations

performing these exercises can reach 190 beats/min.

According to

research

specialists,

exercises

anaerobic

focus

contribute

improvement

cardiac

activities

increases

maximum

oxygen consumption (MOC), which is the main indicator of overall

athlete's endurance.

Functional

Preparation

occupy

significant

preparatory

the foundations of the athlete’s overall endurance are laid. Boxers high

qualifications

relatively

run

uniform

Long

continuous

produces

athletes "ability to endure", i.e. also helps to train strong-willed

qualities of a boxer. At the general preparatory stage, it is advisable to widely

use “road work” - long running at different speeds

rough terrain (preferably in the forest) and alternating running with different

general developmental and special exercises. This type of training is

aerobic-anaerobic nature.

Research

established

respiratory

possibilities

athletes have relatively little specificity and do not depend on the type

exercises performed. However, it should be taken into account that the transfer of the general

endurance

available

exercises,

character

performing training work.

Special endurance in sports means endurance

athlete in relation to specific (competitive) activity. IN

special

endurance

due to

express

endurance.

Express

endurance

manifests itself

capabilities

Perform rapid movements repeatedly throughout the fight.

Development

express

endurance

capabilities

body

alactic and glycolytic support of muscle activity in

anaerobic

conditions.

development

express

For boxers' endurance, it is advisable to use the interval method.

promotion

alactic

capabilities

many times

alternate

short-term spurts

(acceleration),

performed

maximum

speed, and work at a medium and low pace. So, for example, during

performing exercises on light equipment or with a skipping rope every

10-15 second accelerations are performed for 20-25 seconds.

At the end of the round, the heart rate should be between 150-180 beats/min, and after

rest 1-2 minutes - not lower than 130 beats/min.

Depending on the level of preparedness of students and tasks

preparation

conduct

training

"interval rounds". In this case, spurts are performed with the setting on

the maximum number of strikes and movements.

short-term

exercises,

performed

maximum

intensity,

mainly

develop

anaerobic

alactic

capabilities

development

glycolytic

capabilities

duration

increased

intervals

filled out

training

intensity, gradually reduced from 50 to 10 sec. Pulse rate at

such work should increase with each spurt.

Described

techniques

development

express

endurance

differ as follows. In the first case, short

intense

intervals

short-lived.

Long rest intervals are gradually reduced over time.

endurance

manifests itself

capabilities

resist fatigue and do not reduce the power of speed-strength efforts

throughout the entire fight.

To improve strength endurance you can use

both of the training options described above, but you should perform strikes

against heavy projectiles with the “maximum-strong-fast” setting.

Training on apparatus with heavy gloves is very effective (12-16

ounces), as well as hitting a bag with weights in your hands (weight

It is advisable

fulfill

exercises

jump rope

weighted

shoes, and the simulation exercise “shadow boxing” - with weights on the legs

and in the hands.

When developing strength endurance in boxers, you can use

shortened

shells

are being carried out

intensity

power,

loved ones

to the maximum.

exercises

produce

stereotype

high-intensity speed-strength work and teach him to “give all his best” in

within

limited

modeling

situation

"endings"

competitive rounds.

use

training

2 minute

improvement

endurance)

fulfill

variables

intensity

power.

It is advisable

gradually reduce rest intervals between rounds - from 1 minute to 20

sec. Due to the fact that large volumes of special training work

focus

often

lead

increase

mental

tension and fatigue and, as a result, decreased performance

necessary

specially

preparatory

purposefully

apply

general preparatory

facilities

workout,

corresponding to special means in terms of energy supply mechanism.

Taking into account the above, in the training of boxers it is necessary to widely

use running exercises performed repetitively and at intervals

methods.

Let us remind you that

interval

workout

multiple

performance

exercises

short

provides

complete recovery before the next repetition, rest pauses strictly

dosed, and the training effect on the body occurs as in

during work and during rest periods. In the repeated rest pause method

arbitrary, i.e. before each new exercise, the athlete

rests until performance is restored. Training effect

on the body is provided mainly during periods of work, as well as

by summing up trace processes from each repetition.

Multiple

running

100 meter

segments

installation

"maximum

intervals

much

increases

improves

aerobic

Optimal

execution

exercises

Duration

filled out

relaxation exercises should be such that before starting

new exercise, heart rate was no more than 130 beats/min. Number of repetitions

exercises - 10-12. The training stops if at the end of the rest pauses

Heart rate exceeds 130 beats/min.

Running short distances enhances anaerobic transformations in

accumulation

products

anaerobic

stimulates aerobic metabolism processes during the rest period. Thus,

most

indicators

cardiac

activities

consumption

oxygen levels are observed during rest pauses. With this form of training

the maximum level of aerobic functions is maintained longer than with

continuous work.

Interval training for middle distance running (400m and 800m)

The intensity of running should ensure an increase in heart rate to 180-190

Mechanism

adaptation

body

exercises

similar

discussed above, however it should be noted that this form of training

preferable to training over short periods in terms of development

endurance

(aerobic

abilities).

Quantity

repetitions

exercises in one training session for boxers is 10 x 400 m or 5 x 800

Serial interval training.

Running at maximum speed for short periods - in one

exercises: 10 spurts of 10 m; 10 to 15 m; 10 x 20 m or 5 x 10 m; 5 to 15

m; 5 x 20 m; 5 x 15 m; 5 to 10 m. Intervals between spurts - 3-5 seconds.

Intervals

fill

exercises

relaxation,

respiratory

gymnastics,

imitation

striking and defensive movements. It is necessary to ensure that the pulse at the end

rest pause was in the range of 110-120 beats/min.

workout

improves

mainly

regulatory

mechanisms,

providing

process

device

aerobic

body.

be used

as an independent workout, as well as as a warm-up.

Interval sprint

Jogging

maximum

speed

30-60 meters

segments

small

at intervals

improvement

endurance

(anaerobic

alactic

abilities)

intervals

exercises

consist

repetitions.

It is advisable

fulfill

exercises

rest intervals between series up to 5-6 minutes. Rest breaks are advisable

fill in with “boxing school” exercises.

To improve speed endurance (anaerobic gly-

colic abilities) it is necessary to increase the number of repetitions in

series up to 6-10. In this case, with each repetition traces will accumulate

under-recovery and intensification of the glycolytic process.

Repeated Interval Training

Running at maximum speed over a distance of 1000 m. Quantity

repetitions

duration

interval

exercises - up to 10 minutes. The latter is chosen in such a way that

each repetition provided the opportunity for increasing impact

on anaerobic glycolytic functions.

functional readiness.

principles

interval

repeated

workout

a specialized option for using running exercises is proposed

as a comprehensive means of developing functional abilities

Methodology

execution

exercises

10-15 minute

warm-up, athletes run five 100-meter segments; intervals

rest (1.5-2 min) are filled with relaxation exercises and imitation

striking and defensive movements. Moreover, the result of running each

the segment should be within 12.8-13.6 seconds (12.8-13.0 seconds - excellent; 13.1 -

13.3 sec - good; 13.4-13.6 seconds - satisfactory). Then after rest (5

min) run three segments of 800 m with rest intervals of 1 minute.

results

fit in

following

ranges:

first segment - 2 min 30 sec - 2 min 40 sec;

second segment - 2 min 40 sec - 2 min 50 sec;

third segment - 2 min 50 sec - 3 min.

achievements

high

endurance

necessary

certain

exercises

organizations.

Experimental

research

showed

endurance

improves

training

are used

special

exercises,

largest

energy

are performed at a significant “pulse cost” equal to approximately

(sparring,

conditional

improvement of technical and tactical skills, work on bags).

An effective means of increasing endurance in training is increasing

round up to 5 minutes or more.

improvement

special

endurance,

manifests itself

capabilities

fulfill

intensive

maximum

power,

mostly

apply

special

specially - preparatory exercises (sparring, conditional and freestyle

exercises

shells,

exercises

partner in pairs without gloves, with medicine balls, in movements and

The main way to improve special endurance is

due to the selection of special training exercises - intensification

activity of a boxer in exercises in freestyle and condition fights (due to

partners,

neighbor

increase,

difficulties

tasks, etc.), in exercises with a bag the boxer performs with maximum

speed and intensity during one round 10 - 15 explosive

short series (lasting from 1 to 1.5 s each), and in the intervals between

in series (10 - 15 s) - actions at a calm pace. This is followed by a rest of 1.5 - 2

min, after which the boxer again performs the exercise with the bag (total 3

To improve the other side of endurance, use

exercises during which continuous intense work (applying

blows on the bag, paws, pear for 20 - 30 s) alternates with work in

at a slow pace (for 40 - 60 s).

education

endurance

boxers

meaning

staging

correct

continuous and deep enough. It was found that the breathing mode with

emphasizing exhalation during strong impacts is the most effective. This

promotes not only better ventilation of the lungs, but also increases

the force of the blows.

1.3 Age characteristics of youth sports

Peculiarities

biological

development

school

age

taken into account in physiological periodization: adolescence according to

This periodization begins at the age of 13 in boys. From 17 years old for boys

begins

youthful

age

characteristic

peculiarities

buildings

body

psychological characteristics, the consideration of which is necessary for rational

physical education.

Vertebrate

main

reference

apparatus

torso

child - at primary school age it is characterized by great flexibility,

instability

main

breast

lumbar

fusion

epiphyseal

vertebra

continues

Elastic

ligamentous

intervertebral cartilaginous discs and underdeveloped back muscles

deformation

vertebrates

junior

school age. Incorrect sitting at a desk, carrying heavy objects

one hand, as well as physical exercises with unilateral load

contribute to deformation of vertebral curves, lateral curvatures or

formation of a stooped back (Danko Yu.I., p. 13)

The skeleton of the upper and lower extremities is formed in children differently

pace. Ossification of the arms ends earlier than the legs. So, by the age of 13

ends

ossification

carpal

Fusion

primary (arising in utero) and secondary nuclei of ossification of the hands

lasts from 16 to 25 years.

The process of skeletal formation (fusion of primary and secondary zones

ossification) is completed only by the age of 25. Therefore, the entire school period

development

be

permanent

pedagogical

medical and physiological control.

With age, the absolute value of muscle mass changes, its

relative

morphological

structure

Essential

changes

undergoes

microstructure

the number of myofibrils - contractile elements of muscle - increases

cells, their energy reserves increase, and the amount of water decreases.

Ligaments become stronger and muscle tendons lengthen.

10 Danko Yu.I. Fundamentals of age-related physiology of muscle activity // Children's sports

Formation

motor

school

age

determined

maturation

musculoskeletal

apparatus, as well as the degree of maturity of the higher centers of movement regulation.

school

subcortical

regulation

movements,

providing

mainly

tonic

make up

absolute

adult

person.

Cork

representation

motor

analyzer

constitutes only 75-85% of an adult. Maturation of the cortical center

motor

analyzer

ends

much

peripheral

apparatus

muscular

sensitivity.

the end

period of puberty, main indicators of motor function

reach close to limiting values ​​and without specially targeted

exercises do not change significantly.

In adolescence and early adolescence there are high

growth rates in length, body weight and muscle mass increase. From 13 to 14

years, intensive body growth is observed - its length increases by 9 - 10

cm, and from 14 to 15 years old - by 7-8 cm. The growth rate of body length drops sharply by 16-17

years. From 15 to 16 years, body length increases by 5-6 cm per year, and from 16 to 17

school

age

proportions

are approaching

indicators

adults.

Mostly ends by age 18. In adolescence and adolescence

There is a high rate of increase in muscle mass. Weight ratio

muscle to body weight at 13 years of age is about 35%. By age 18, weight

muscle increases to 40% or more. Due to muscle growth

muscle strength also increases. Average backstrength indicators for 12-year-olds

are 50-60, for 15-year-olds - 90-100, and for 18-year-olds - 125-130 kg (Danko

Maximum

own

observed

relative

are decreasing.

11 Danko Yu.I. Fundamentals of age-related physiology of muscle activity // Children's sports

medicine. - M.: Medicine, 1980. – from 12-15.

The development of spatial orientation is primarily associated with

increased muscle sensitivity. She reaches already in junior

school age at such a level of development at which it is possible to learn

technically complex movements. Children differentiate muscle muscles well

sensations, and individual exercises for them turn out to be more accessible,

adults.

ability

mastery

coordination of movements becomes worse than in adolescents 12 - 13 years old.

indicator

motor

abilities

school

age

is

motor

adaptation,

fit

the structure of mastered motor actions to various conditions. Such

indicators

motor

adaptation,

jumping

improve with age.

Attitude

runs

expressway

total time of “shuttle” running for this distance (running test) with

age

decreases.

increase

speed-

strength qualities. Jump test performance improves with age.

A study of the accuracy of self-assessment of movement parameters shows that

that with age the number of cases of their overestimation decreases. If schoolchildren-

teenagers make mistakes in determining the amplitude of given movements by 80 -

85% of cases, then older schoolchildren - only in 60% of cases.

Age

development

functional

abilities

youthful

the body is clearly reflected in such a biological reaction as the reaction

adaptation of the body to physical activity, which in turn

manifests itself

expressed

a dap t a c i i

cardiorespiratory system, which provides the most important function

pulmonary and tissue respiration, bioenergetics of the body during muscle

preservation

homeostasis,

violated

the last one.

consider,

physical

load

is being formed

compliance

condition

extracardiac

teenager

When assessing the heart's response to physical activity, one should always take into account

excitability

inherent

gain

indicative reaction (Tikhvinsky S.B., Khrushchev S.V., p. 97)

State

sustainable

performance

achieved

a pronounced increase in heart rate and respiration with a slight increase

blood pressure and depth of respiration.

Mark,

organism

conditions

systematic

workout

classes

acquires

economization of functions, which is observed in adults. And only among young men

observed

promotion

body

approximation

the effectiveness of identical reactions to that of an adult organism. These

features

adaptation

maximum

physical

load

can be explained by the fact that the child “tolerates” extensive loads more easily,

intense,

intense

load

blood circulation very quickly reaches its maximum tension.

Similar

age

peculiarities

adaptation

physical

The load in young men can also be seen from the respiratory system. At

equivalent

size

consumption

oxygen

muscular

comparison

adults

efficiency and economy of oxygen regimes in the body of young men,

which manifests itself in a greater minute volume of respiration and blood circulation during

size

coefficient

utilization of oxygen from arterial blood. This is also due to less

power of work available to the child, and with less efficiency of the body

the last one.

In boys aged 14-15 years, under conditions of muscular work,

less oxygen use per breathing cycle and

lower oxygen utilization rate in tissues, which results in

use

oxygen

ventilated

12 Pediatric sports medicine: Textbook / Ed. S.B. Tikhvinsky, S.V. Khrushchev. - M.:

Medicine, 1991.- 326 p.

air. Therefore, for boys aged 13-14 years, the ventilation equivalent is 3.2

l, while for 15-16 year olds it is only 2.5 l (Danko Yu.I., p. 15)

Thus, young men achieve high levels of physical

performance

amounts to

quantities

adult athletes), higher tension of autonomic functions

body

cardiorespiratory

adolescence, the body in its adaptive reactions during muscle

activities

reaches

reaches

efficiency

efficiency of functional indicators of an adult.

1.4 General provisions for using the circuit training method in

boxing classes

Organizationally

methodical

physical

exercises,

famous

name

circular

workout,

has

advantages.

apply

Right.

Observations

showed

Understand circuit training as a small-group flow method. He,

undoubtedly

increases

density

circular

training,

inherent features, should not be confused with any

exercises in a continuous manner, as this reduces its importance.

Let's stop

in detail

features

circular

workout.

methodological

literature

practice

trainers

famous

carrying out exercises, like flow-based small-group exercises. Groups are divided into

several small groups (5-6 people), each of which has tasks

are being carried out

repetition

unlearned

movement

consolidation

performance

specially

selected exercises for the development of motor skills, etc.

"circular

training"

stands for

carrying out

exercises. The basis of organizing students to perform exercises is

Circular training is based on the same small-group flow method. But

13 Danko Yu.I. Fundamentals of age-related physiology of muscle activity // Children's sports

medicine. - M.: Medicine, 1980. – from 12-15.

developed

methodology

execution

exercises.

The purpose of the exercises is also strictly defined - for comprehensive development

motor

circular

training

is

organizational and methodological form of physical exercises,

aimed mainly at the comprehensive development of motor qualities.

the most important

features

rationing

physical

loads

individualizing it.

carrying out

circular

training

preparatory

make up

complex

relatively

simple

exercises.

influence

certain muscle groups - arms, legs, back, abdominals. Simplicity

movements allows you to repeat them many times. Doing exercises in

various

original

provisions

development

certain motor qualities. Combining individual acyclic

movements

artificially

cyclical

structure

serial

repetitions makes it possible to comprehensively develop motor qualities and

helps improve the overall performance of the body.

Depending on the number of exercises in the complex, the group is divided into 6-8

groups of 2-3 people.

In advance (before class), places (stations) will be placed for performing

exercises.

The sequence of passing stations is set in a circle,

rectangle or square, whichever is more rational

use the hall space and equipment.

You need to try to use all the shells and available equipment,

which is in the hall.

For example, you can give pull-ups while hanging and on the top pole

of different heights

elevation

burden

apply

gymnastics

benches

indicates to each group where it begins to practice, and in

in what order does he move from station to station? In the future it is saved

same order.

execution

complex

athlete

is installed

individual

done

using the so-called maximum test (MT).

The maximum test is determined during the first training sessions.

Having become acquainted

exercises

explanations, explanations

athletes, on the coach’s command, begin to perform at their stations

the intended exercise at the specified time - 60-45 seconds, trying

do it the maximum (for yourself) number of times.

When determining the maximum test at each station, you need to pause

within 2-3 minutes for rest (or until complete recovery).

At this time, athletes can record the number of repetitions in their personal

score card and then move on to the next station where

take the starting position to perform the next exercise and

all repeats.

After determining the maximum test for each student

an individual load is set at a specific station.

In subsequent classes, athletes perform each exercise

complex a set number of times, but in different versions. Complete all

complex (they go through one circle) for a strictly determined time, repeating

exercise

individual

dosage

(set number of times).

Organism

engaged

gradually

adapts

systematically

repeatable

load.

necessary

gradually

increase it by increasing the dosage of exercise depending on the amount

classes planned for the implementation of this complex. Recommended

re-check the maximum test for each exercise and compare with

initial results so that athletes can see their changes.

complex

exercises

boxers got used to the time interval of the round (for adults the time is

exercise

schoolchildren - 1-1.5 minutes, 1 minute rest). When planning lessons, this

should be considered.

For better organization, each group needs to appoint a senior

(group leader), who helps his comrades perform exercises, insures

them, monitors the established dosage. The coach chooses his place, but he

must always be close to the station where his help is needed. To the coach

you need a stopwatch to regulate the time when doing the exercise

and for counting pulse. The pulse is counted before performing the complex,

immediately after completing the lap and then another minute later for 10

get

Heart rate readings are recorded in the athlete’s personal card. Count

heart rate begins after the athletes have prepared for it. By

start

count

finish counting.

Pulse counting makes it possible to monitor the body's reaction

proposed

physical

load.

For those engaged in

recovery

whose pulse after resting for 1 minute is less than 35-40 beats, it is recommended

reduce dosage in high-intensity exercises during subsequent

passing

burdens

work

weights) or the number of repetitions.

Systematic assessment of results on the maximum test and recording

load

opportunity

trainer

street

performance of the body. Comparison of heart rate reactions on standard

load

(complex

exercises

repeatedly

repeatable

allows us to draw conclusions about the adaptation of the cardiovascular system to

him. Improvement in its regulation is reflected in a faster decrease in frequency

standard

loads.

provides

pedagogical

control

with amokont role

engaged

corresponding reactions of the body.