The science of sport
The art of combat & athletic performance
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Mental Resilience: The Foundation of Performance
Mental resilience, a true component of the art of combat, involves facing challenges while maintaining optimal performance levels despite the pressure. Whether in the realm of sports or everyday life, it is as crucial as physical strength. It can be improved using techniques such as visualization, meditation, and strategic training. These methods help manage stress, maintain focus, and quickly bounce back after failures. They are valuable not only on the field but also beyond, enhancing decision-making and overall well-being.
Developing Power for Boxing
Developing general strength in boxing helps to enhance power, explosiveness, and endurance. Unlike hypertrophy, this training focuses on neuromuscular efficiency. With specialized protocols, it is possible to increase strength without negatively affecting speed or endurance.
Strength Training Techniques
Our boxing coaches
Nutrition for Performance
An appropriate diet is essential for athletes to improve their performance. Indeed, the nutrients found in food help provide the necessary energy, promote muscle recovery, and ensure muscle growth. It is important for athletes to understand the impact of macronutrients such as carbohydrates, proteins, and fats on their performance. A proper diet can notably enhance body composition, increase energy, and speed up post-exercise recovery. Moreover, hydration is a key factor not to be overlooked, as it is essential for maintaining performance and preventing injuries.
Key Components of Effective Nutrition
Carbohydrates
Provide quick energy essential for intense exercises and the replenishment of glycogen stores.
Proteins
Crucial for muscle repair and growth, as well as for the production of enzymes and hormones.
Lipids
Provide sustained energy for prolonged efforts and are important for the absorption of vitamins.
The Science Behind Powerful Punches
Boxing, a true expression of the art of combat, goes far beyond a mere demonstration of strength – it is a perfect harmony between the body and biomechanics. Every punch is based on precise scientific principles such as optimal joint angles, kinetic energy transfer, and neuromuscular efficiency.
The Jab: Linear Energy Transfer
The Optimal Kinetic Chain during a punch consists of several steps. First, the rear foot pushes against the ground to generate a reaction force. Then, there is a hip rotation of approximately 15 to 20 degrees. This rotation allows the transfer of energy from the hips to the shoulders, then to the arms, and finally to the fist. At the moment of impact, it is essential that 70% of the body weight is engaged on the front leg.
According to scientific data, a well-executed jab can generate an impact force ranging from 3,000 to 5,000 Newtons, equivalent to briefly supporting 300 to 500 kg.
The Hook: Rotational Power
Common mistake: Using only the arm → decreases power by 40%.
Correction:
– Pivot on the front foot (engaging the calves).
– Engage the lats at the end of the movement.
Power sensors: Proper execution of the hook shows twice as much muscle activation in the rotators (latissimus dorsi, obliques) compared to a movement performed only with the arm.
The Uppercut: Ascending Power
• To maximize vertical force and penetration, the ideal trajectory is a diagonal ascent at a 45-degree angle.
• To protect the joints, it is preferable to use a supinated fist (palm facing oneself).
An interesting fact to remember is that short uppercuts (with a trajectory of 30 to 40 cm) are 20% more powerful than long uppercuts due to better energy transfer.
Join the community
Remember that to achieve new goals, it is important to find a balance between exercise, rest, and a healthy diet.
Whether you are an experienced athlete or a fitness enthusiast, use these tips to progress even further.
