Amateur Boxing - Going From 4x2 min Rounds to 3x3 min Rounds
Published March 10, 2009 by Martin Bean
Amateur Boxers around the globe are having to adjust their training routines in order to be prepared for the change in contest length – instead of boxing 4x2 minute rounds they will now have to box 3x3 minute rounds, following a change in Amateur Boxing regulations by the governing body, AIBA.
At first glance, the change doesn’t sound too tough, does it? I mean, it’s only three rounds. But, the reality is somewhat different. When you compare the two distances closely, you soon realise that you will be boxing for an extra minute as well as resting for a minute less! Quite a dramatic change.
So, how can you ensure that you’re fit enough to not only complete, but excel over the new fight distance of nine minutes? Quite simply, sport specific training is the answer. Of course it’s obvious that you should be adjusting the length of rounds in sparring, shadow boxing and bag work to 3 minutes, but you can also be doing more.
Why put yourself through circuit training routines that operate over a three minute period to try and replicate the contest length – you could have six exercises per circuit (30 seconds each exercise) before having a minutes rest and then doing it all again, at least three times.
Then there is running. We touched on this before with out ‘Speed Endurance’ running article and this is again relevant. Run 800m as fast as you can (yes, flat out!) and take a minutes rest. Again, repeat this operation at least three times. You’ll be getting your heart used to three minutes of non stop work, which is exactly what is required.
Away from the physical side of training, you also need to adjust your mindset to ensure you are ready for the new contest distance. The mental aspect of the change is possibly the most important part because we can all do the physical training (and enjoy that part) but the mental side of boxing is an area where many people fall short and where many contests are both won and lost.
The key to this is ensuring that you are prepared to work as hard for three minute rounds as you previously did for 2 minute rounds. I can already hear people saying that the extra time in the round allows me to pace myself so why should I work as hard? Well, your opponent is thinking of pacing him/her self so why not keep your pace at the same level and out work him/her. So , you need to block out the fact that there is an extra minute in a round and continue to do what you are doing already – and don’t stop doing it until the bell rings!
It’s also inevitable that no matter how hard you have trained and how well you are prepared, your first one or two contests over the new distance are sure to be tiring, especially in that energy sapping third and final round. At this point you can gain a real advantage by concealing your tiredness:
- Take the power out of your punches but keep your work rate up
- Don’t show you are tired – doing this is like a red flag to a bull and will give your opponent a real boost
So to summarise, whilst the jump from 4x2 minute rounds to 3x3 minute rounds is big, with the right preparation and mental attitude, you can make the jump seamlessly, so don’t be too daunted at less rest and more work!
Make sure you can do the 3x3 minute distance without any problems and you’ll have a real edge on your opponents. After all, everyone is making the same transition as you.
There are currently 0 comments on this article.