Kickboxing World Championship
Inflammation and foods
What foods are chronically inflaming us? Here are some guidelines as to what foods we need to eat and those we need to be wary of:
- WARY OF- First and foremost are processed foods. Most processed foods (especially the one with ingredients that you can’t pronounce) are the most important things we need to be conscious of and try to minimize as much as possible.
- EAT MORE- True vegetables- cruciferous, stem, bulb, root, and flower vegetables. We should be getting 4-6 servings a day, if not more, and most are between 1-2 a day.
- WARY OF- “Fruit veggies” disguised as vegetables (meaning anything with seeds- tomatoes, squash family, peppers, cucumbers etc). Most of us need to be getting between 4-6 servings of veggies per day, but aren’t even close because we eat things like zucchini or tomatoes and think we ate enough. This isn’t to say “fruit veggies” aren’t good for us, but they don’t react in our bodies the same as true vegetables do (mostly due to amino acid differences in the skin/seeds) so they shouldn’t replace this much needed category!
- EAT MORE- Healthy fats like nuts, seeds, healthy oils (like coconut, olive, avocado, MCT), avocado, olives, and grass fed butter/ghee.
- WARY OF- We need to be careful of “low quality protein” that is coming from sources that feed their cattle, poultry, and fish, corn and soy that really messes with animals, and in the process we end up eating relatively unhealthy meats.
- EAT MORE… or less- High quality protein. First, we aren’t carnivores so we don’t need animal protein with every meal, but having a serving or two of high quality protein each day is great! High quality is- grass-fed, pasture-raised or wild caught- cattle, poultry or fish. BUT too much of anything is bad, so again one or two servings is great… 3-6 servings a day is a bit overkill and can harm your gut and PH levels.
- WARY OF- Eating starches, fruits, and anything that raises your blood sugar, on an everyday basis. Starches, fruits, sugar, etc are all great for us at times! But we don’t need to raise our blood sugar and turn on our pancreas (for insulin production) every single day… It’s good to give yourself a break and work into ketosis for a period of time.
- EAT MORE- Dietary Fiber. Try to eat an assortment of different fibers from veggies, fruits, whole grains, legumes, beans, and other starchy plant foods. We just have to be cognizant of how many servings at one time we are having, as well as giving ourselves breaks where we don’t eat all of these things everyday.
How to hold a kettlebell: the correct position
Online Programming and Coaching
Over the years I have met and trained many professional boxers, but I also looked at many guys training by themselves, with no precise structure in their programming… Just training hard with pain, sweat and sometimes blood…
Boxing is cruel, nothing is never guaranteed, even if you signed with the right manager or promoter…
Hard training doesn’t mean you’ll be the best, everybody train hard…
Boxing training is complex and it is impossible to be in total control, you at least need a good and experienced trainer…
But what about an experienced conditioning coach…
Professional boxing needs more than skills, sparring, hitting the heavy bag and doing some “road work”…
You need to have a strategy in your physical preparation…
The right Conditioning program strategy is key…
and it has to be specific…
Who cares about lifting 300lbs in bench press if you are not able to use this strength in the ring !
Your conditioning has to be specific for boxing, meaning you should see positive transfers in the ring in a very short period of time.
Would you be interested if you can improve your specific conditioning and power in just a few weeks ?
How to know if your training program is right
Evaluate yourself for better results!
The Personal Assessment System
The goal is to do his own evaluation according to four criteria:
– Rate of perceived muscular exertion
– Rate of perceived cardiorespiratory exertion
– Rate of perceived recovery
– Rate of perceived technical control
For each session you will note the value that most closely matches your feelings. These evaluations are subjective by definition, but they can be very accurate according to both your concentration and your training experience.
Rate of perceived exertion: scale of 1 to 10, subjective assessment of the exertion the easiest to the hardest one you’ve ever done. To be more specific, we need to separate two different types of perception:
– Rate of perceived muscular exertion
– Rate of perceived cardiorespiratory exertion
When values fall below those indicated in the program, it is time to increase the difficulty.
Rate of perceived recovery: scale of 1 to 10, subjective assessment of the recovery from the more difficult (negative feelings, very elevated heart rate, excessive shortness of breath) to the easiest (easy breathing, heart rate going down quickly, excellent general feelings).
When values fall below those indicated in the program, it means the difficulty is too high and you should decrease the intensity of exercise.
Note: it may be useful and important to use a heart rate monitor in addition to the auto assessment system, this is essential if you are preparing for competitions.
Rate of perceived technical control: scale of 1 to 10, subjective assessment of technical control of the performed exercises. Technical mastery of the exercises is the body posture and alignment during the execution of movements, it is essential for best results: it is necessary to avoid muscular compensations due to bad postures that may arise when fatigue begins to increase, which can lead to poor results and injuries. You should get a value of 8 and above.
RPEm : Rate of perceived muscular exertion
RPEc : Rate of perceived cardiorespiratory exertion
RPR : Rate of perceived recovery
RPTC : Rate of perceived technical control
If this assessment model may be inaccurate since it refers to subjective feelings, it will still be refined and become more precise as and when you advance in the program. During training, you will gradually improve the sensorimotor system (quality of connections between the nervous system and muscular and cardio-respiratory systems). By focusing on the sensations and their assessment, listening to your body will become progressively more accurate: you will be able to manage and adjust the intensity more easily and accurately for best results.
Throughout the program these values should vary due to the physiological impact of training: the values of the perceived exertions are expected to fall for the same type of session, and the value of the perceived recovery should rise. This is a sign of positive physiological adaptation and therefore progress. Otherwise, the values will show a situation of poor physiological adaptation or overtraining.
Periodization
Workouts are organized in micro-cycles of 7 days: two options are possible. The first option is setting up three sessions progressively in intensity to be repeated for 6 days (see Table), the seventh day is a day of rest.
The second option is setting up three sessions in “wave” (see table), to be repeated for six days, the seventh day is a rest day.
Microcycle Option 1
RPEm : Rate of perceived muscular exertion
RPEc : Rate of perceived cardiorespiratory exertion
RPR : Rate of perceived recovery
RPTC : Rate of perceived technical control
Microcycle option 2
RPEm : Rate of perceived muscular exertion
RPEc : Rate of perceived cardiorespiratory exertion
RPR : Rate of perceived recovery
RPTC : Rate of perceived technical control
Session content : exercise choice, intensity, duration
Content can vary widely depending on each person, 20 squats and a 80 yards run will be just a warm-up for an athlete when it can be a challenge for someone who is completely out of shape. So it is important that you adjust the content of the sessions in reference to the perception assessment tool.
