An elite boxer approached me with a view to developing his mental edge. Below is an outline of what was done. It has been sanitised to prevent identification. Where an issue could lead to him being identified, it has been changed. What you have is an example of a programme.

 

 

Negative

Replaced thought

·        “Not had enough sleep”

·        “I went to bed early enough so I have had enough rest”

·        “I have a cold, and cannot train effectively”

·        “I will train lightly until the cold goes, and maintain my fitness level.  I will do the quality work on another day”

·        “I worry that I will not perform”

 

·        “I will perform to my well today abilities today. I am confidence that I had prepared correctly”

 

Plan

 

The goal is to look at confidence in your physical fitness.

 

·     Establish a warm-up routine and have a warm-down routine. 

·     Diet: Bring carbohydrate drink after training.  Reason replacement of carbohydrate is considerably quicker immediately after exercise.

 

·     The idea was to develop a routine to be used as a warm-up so that he knows what to do and when to do it. By doing it regularly, the aim was to condition a sense of feeling “ready” and importantly, developing a method to getting “ready”.


Peak Performance

 

We looked to set your goals to improve performance. We conducted a performance profile. I asked him to identify the qualities of an elite boxer, someone who he aspired to be. After that he rated these qualities on a scale where 1 = not very good to 10 being very good.

 

To get an idea of what quality is more important than the other, he rated the importance on a similar 1-10 scale..

 

List 10 qualities of the elite boxer

Performance Profile

Quality

Elite

score

Importance to performance

Your score

 

8.4.99

Your score 18.3.99

Improvement

Example

Determination

 

10

 

9

 

 

 

1.     Mental attitude

10

10

7

No longer has negative thoughts.  Training has more purpose. 

Future improvement dependent on result of next fight.

6

+1

2.     Confidence

10

10

8

Positive thinking.  Knowledge that he can perform successfully

7

+1

3.     Concentration

9

9

8

Feels can attend to relevant performance cues

Do not get distracted so easily

6

+2

4.     Speed

6

5

8

8

Same

5.     Skill

8

9

8

Remained the same but has greater confidence to use it effectively

8

Same

6.     Agility

5

5

8

Same

Timing has improved.  Distance is better.

8

Same

7.     Desire

10

8

10

Improved; revised training programme.

9

+1

8.     Toughness

8

7

8

Same

7

+1

9.     Ability to improve

8

7

8

7

+1

10. Fitness

9

8

9

9

0

11. Tactician

8

8

8

7

+1


GOAL: To perform well on Friday April 16th

          Performing well is seen by:

·     Feel energised and feel generally good (high in vigour and low in fatigue)

·     More combinations as done in training

·     Timing and distance

·     Wont get hit by silly punches

 

Week 1

M

Session

Goal

Thurs 25.3.99

Power

·      Visualise the performance

·      Warm-up (20 mins light aerobic work)

·      Plyometrics 3 x 8

·      Warm-down (20 mins)

 

·      Picture yourself warming-up, picture yourself performing the reps.  Try to feel how hard it would be a see yourself coping

·      Ensure supple over the range of movements

·      Relax maintain the same quality of performance for each set

F

Boxing training

·      Warm-up / shadow

 

 

·      Sparring

 

 

 

 

 

 

·      Fitness work

·      Picture yourself warming-up, picture yourself performing in the sparring session.  Try to feel how hard it would be a see yourself coping.

1.    Not to get hit by silly punches

2.    Distance and getting in opponents range and making them miss

·      Evaluate the sparring session.  What did I do well and when could I have landed combinations.

·      Try to feel how hard it would be a see yourself coping.

 

S

Rest / work at leisure centre

 

S

Moderate to hard run 35 minutes

·      65% of max. for 30 mins.

 

 


Week 2

 

Session

Goal

M 29

Boxing training

·      Warm-up / shadow

·      Punch bag

·      Pads

·      Fitness work

·      Picture yourself warming-up, picture yourself performing in the sparring session.  Try to feel how hard it would be a see yourself coping.

·      Try to feel how hard it would be a see yourself coping.

T 30

35 min run (easy)

·      Mentally prepare for tomorrow session

W 31

Warm-up as in competition

Include the sit-down part  mental preparation

·      Sparring (5 x 2 mins)

·      Warm-down

 

·      Imagery before the session.  See yourself concentrating and performing well in terms of:

·      Feel energised and feel generally good (high in vigour and low in fatigue)

·      More combinations as done in training

·      Timing and distance

·      Wont get hit by silly punches

Thurs 1.4

Power

·      Visualise the performance

·      Warm-up (20 mins light aerobic work)

·      Plyometrics 3 x 8

·      Warm-down (20 mins)

 

·      Picture yourself warming-up, picture yourself performing the reps.  Try to feel how hard it would be a see yourself coping

·      Ensure supple over the range of movements

·      Relax maintain the same quality of performance for each set

F 2.4

Boxing training

·      Warm-up / shadow

 

 

·      Sparring

 

 

 

 

 

 

·      Fitness work

·      Picture yourself warming-up, picture yourself performing in the sparring session.  Try to feel how hard it would be a see yourself coping.

1.    Not to get hit by silly punches

2.    Distance and getting in opponents range and making them miss

·      Evaluate the sparring session.  What did I do well and when could I have landed combinations.

·      Try to feel how hard it would be a see yourself coping.

S 3.4

Rest / work at leisure centre

 

S 4.4

Endurance

·      Visualise the performance

·      Warm-up (20 mins light aerobic work)

·      4 x 600 metres with 1 min rest

·      Warm-down (20 mins)

 

·      Picture yourself warming-up, picture yourself performing the reps.  Try to feel how hard it would be a see yourself coping

·      Ensure supple over the range of movements

·      Relax maintain the same quality of performance for each set


Week 3

 

Session

Goal

M 5.4

Boxing training

·      Warm-up / shadow

·      Punch bag

·      Pads

·      Fitness work

·      Picture yourself warming-up, picture yourself performing in the sparring session.  Try to feel how hard it would be a see yourself coping.

·      Try to feel how hard it would be a see yourself coping.

 

T 6.4

35 min run (easy)

·      Mentally prepare for tomorrow session

W 7.4

Warm-up as in competition

Include the sit-down part  mental preparation

·      Sparring (5 x 2 mins)

·      Warm-down

 

·      Imagery before the session.  See yourself concentrating and performing well in terms of:

·      Feel energised and feel generally good (high in vigour and low in fatigue)

·      More combinations as done in training

·      Timing and distance

·      Wont get hit by silly punches

Thurs 8.4

Power

·      Visualise the performance

·      Warm-up (20 mins light aerobic work)

·      Plyometrics 3 x 8

·      Warm-down (20 mins)

 

·      Picture yourself warming-up, picture yourself performing the reps.  Try to feel how hard it would be a see yourself coping

·      Ensure supple over the range of movements

·      Relax maintain the same quality of performance for each set

F 9.4

Boxing training

·      Warm-up / shadow

 

 

·      Sparring

 

 

 

 

 

 

 

 

·      Fitness work

·      Picture yourself warming-up, picture yourself performing in the sparring session.  Try to feel how hard it would be a see yourself coping.

1.    Not to get hit by silly punches

2.    Distance and getting in opponents range and making them miss

·      Evaluate the sparring session.  What did I do well and when could I have landed combinations.

·      Try to feel how hard it would be a see yourself coping.

 

S 10.4

Rest / work at leisure centre

 

S 11.4

Moderate to hard run 35 minutes

·      65% of max for 30 mins.

 

Week 4

 

Session

Goal

M 12.4

Boxing training

·      Warm-up / shadow

·      Punch bag

·      Pads

·      Fitness work

·      Picture yourself warming-up, picture yourself performing in the sparring session.  Try to feel how hard it would be a see yourself coping.

·      Try to feel how hard it would be a see yourself coping.

 

T 13.4

35 min run (easy)

·      Mentally prepare for tomorrow session

W 14.4

Warm-up as in competition

Include the sit-down part  mental preparation

·      Pads (5 x 2 mins)

·      Warm-down

 

·      Imagery before the session.  See yourself concentrating and performing well in terms of:

·      Feel energised and feel generally good (high in vigour and low in fatigue)

·      More combinations as done in training

·      Timing and distance

·      Wont get hit by silly punches

Thurs 15.4

Recovery

·      Imagery about the contest

F 16.4

·      FIGHT NIGHT

·      Picture yourself warming-up, picture yourself performing in the sparring session.  Try to feel how hard it would be a see yourself coping.

1.    Not to get hit by silly punches

2.    Distance and getting in opponents range and making them miss

·      Evaluate the sparring session.  What did I do well and when could I have landed combinations.

·      Try to feel how hard it would be a see yourself coping.

 

 


What to do:

 

1.  Write done the negative thoughts and consider replacements

 

2.  Write down your training programme from the last three weeks and for the next 2 weeks.  Next fight maybe next week

 

3.  Role models for boxers:

·       Boxer                              Quality