INTERNATIONAL JOURNAL OF ARTIFICIAL INTELLIGENCE
ISSN: 2692-5206, Impact Factor: 12,23
American Academic publishers, volume 05, issue 03,2025
Journal:
https://www.academicpublishers.org/journals/index.php/ijai
page 644
INCREASING THE EFFICIENCY OF TRAINING BY DEVELOPING THE SPEED
AND STRENGTH OF BOXERS
Ibragimov Mironshokh Muhammadovich
Associate Professor of Bukhara State University
Annotation:
This article examines methods and approaches to developing speed-strength
qualities in students involved in boxing. Particular attention is paid to the development of
training programs aimed at improving the physical fitness of boxers, which plays a key role in
their success in the ring. The main methods that contribute to the development of explosive
power, reaction speed, and movement coordination are presented. Research shows that the
systematic use of these methods can significantly increase the overall athletic performance of
student boxers, improving their physical and tactical preparedness.
To create an effective training program, complex approaches were used, combining
strength exercises with an emphasis on speed and flexibility. The role of an individual approach
is especially emphasized, taking into account the level of training of each athlete, which allows
achieving the maximum result. The results of research and practical experience confirm the
effectiveness of the proposed methods, which makes them recommended for implementation in
the educational and training process of students involved in boxing.
Key words:
Speed-strength qualities, Student boxers, Physical training, Explosive power,
Reaction speed, Coordination of movements, Training methods, Strength exercises, Individual
approach, Sports performance
Introduction
Speed-strength qualities play a vital role in the training of boxers,
especially in the early stages of their sports career. They provide the ability to deliver punches
with maximum speed and force, which is critical for successful performance in the ring. This
article examines the main approaches and methods for developing speed-strength qualities in
student boxers.
1. The importance of speed-strength qualities in boxing
Speed-strength qualities are
the physical abilities of an athlete that allow him to perform powerful and fast movements. In
boxing, this includes the speed of striking, moving around the ring, and the ability to react to the
opponent's actions with lightning speed. The development of these qualities directly affects the
athlete's success in fights.
2. Features of physical training of student boxers
Boxing students are often at the
beginning or intermediate level of athletic training. It is important to consider their physical
condition and level of training when creating a training program. The specificity of the age
category of students also suggests the need for harmonious development of all components of
physical training, including endurance, strength and coordination.
3. Methods and approaches to the development of speed-strength qualities
To achieve maximum results in the development of speed-strength qualities, the following
methods are used:
Strength training with an emphasis on explosive power
. The basis is made up of
exercises with weights (barbells, kettlebells) and your own weight (jumps, pull-ups, push-ups). It
is important to perform exercises with high intensity and short rest intervals.
INTERNATIONAL JOURNAL OF ARTIFICIAL INTELLIGENCE
ISSN: 2692-5206, Impact Factor: 12,23
American Academic publishers, volume 05, issue 03,2025
Journal:
https://www.academicpublishers.org/journals/index.php/ijai
page 645
Plyometric exercises
: These exercises are designed to develop explosive strength and
muscle contraction speed. They include jumping jacks, lateral jumps, medicine ball throws, and
sprinting.
Training using boxing equipment
. Working on a punching bag and pads with an
emphasis on maximum speed and punching power helps not only develop speed-strength
qualities, but also improve technique.
Interval training
. Incorporating short but intense bursts of exercise into your training
routine helps develop anaerobic endurance and speed.
4. Individualization of the training process
One of the key aspects of successful
development of speed-strength qualities is an individual approach. Each student boxer needs to
make a training plan taking into account his physical condition, level of training and set goals.
Progress should be regularly monitored, and the load adjusted as physical fitness improves.
5. Results and effectiveness of training programs
The conducted research and practical
experience show that the systematic use of the above methods contributes to a significant
improvement in the speed-strength indicators of student boxers. Improvement of physical
qualities has a positive effect on their confidence in the ring and their performance in
competitions.
METHOD
EXERCISE
TARGET
NOTE
Strength training
Barbell Squats
Developing Leg Strength
and Explosive Power
Perform with moderate
load and high lifting
speed
Bench press
Increase arm and upper
div strength
Focus
on
lifting
weights quickly
Kettlebell Swings
Developing
explosive
power and strengthening
the core
Use moderate weight,
perform quickly
Plyometric
training
Jumping on a podium Developing explosive leg
power
Increase
platform
height as you progress
Medicine
Ball
Throws
Developing
explosive
upper div strength
Forward, upward and
over-the-shoulder
throws
Reaction speed
training
Working on paws
with
unexpected
signals
Acceleration of reaction
and speed of strikes
The partner gives a
signal for a quick
strike
Catching a tennis ball Development of visual-
motor coordination
Throwing a ball from
different distances
Interval training
Spurts
at
30-50
meters
Increase
anaerobic
endurance and speed
Perform at maximum
speed
Tabata with punches
(4 minutes)
Development of explosive
strength and endurance
20 seconds work, 10
seconds rest
Working
with
boxing
equipment
Hitting a heavy bag
with maximum speed
Increase the power and
speed of strikes
Emphasis on powerful
strikes with maximum
impact
Rubber band strikes
Increase the power and Using resistance to
INTERNATIONAL JOURNAL OF ARTIFICIAL INTELLIGENCE
ISSN: 2692-5206, Impact Factor: 12,23
American Academic publishers, volume 05, issue 03,2025
Journal:
https://www.academicpublishers.org/journals/index.php/ijai
page 646
speed of strikes
increase the load
Game exercises
Reaction to visual or
auditory cues
Developing the speed of
decision making
Quick change of tasks
based on signals
Physiological basis of speed-strength qualities
Speed-strength qualities depend on the
following physiological factors:
Muscle fiber type
: Fast muscle fibers (type II) are responsible for explosive power and
speed of movement. Acceleration of their growth and activity is achieved through strength and
plyometric training.
Neuromuscular coordination
: Rapid interaction between the nervous system and
muscles allows a boxer to react quickly and deliver powerful punches. Regular exercises for
reaction speed and agility help develop neuromuscular coordination.
The main stages of the training process
Training for student boxers can be divided into
the following stages:
Preparatory stage
: The main focus is on general physical training. Exercises are aimed at
developing general endurance, strength and flexibility.
Special preparatory stage
: More targeted exercises are used to develop specific speed-
strength qualities. For example, work on the paws with maximum intensity, strikes with weights
and jumping exercises.
Competition phase
: During this period, the emphasis is on maintaining the results
achieved, optimizing speed and strength, taking into account preparation for specific
competitions.
Integration of different types of training
For the most effective development of speed-
strength qualities, it is necessary to integrate various training approaches:
Cross training
: Includes different sports disciplines such as sprinting, gymnastics and
swimming, which help develop different muscle groups and overall fitness.
In-Ring Training
: High intensity technique practice, including sparring and simulated
combat situations, helps develop both the physical and mental aspects of a boxer's training.
The role of recovery and nutrition
The development of speed-strength qualities is
impossible without proper recovery of the div. This includes:
Sleep
: Good quality and long-lasting sleep helps restore muscle tissue and increase
anabolic processes.
Nutrition
: It is important for student boxers to have a balanced diet with enough protein
to help rebuild muscles and carbohydrates to help replenish energy expenditure. Including
vitamins and minerals in the diet is also important to maintain health and performance.
Psychological preparation
Speed-strength qualities depend not only on physical training,
but also on the psychological state of the boxer. Developing self-confidence, resistance to stress
and the ability to make quick decisions in extreme situations in the ring are key factors for
success.
Examples of training exercises
Here are some examples of exercises that are used to
improve speed-strength qualities:
Weighted Jumping Exercises
: Jumping with dumbbells or a barbell helps develop
explosive power in the lower div.
Short distance sprints
: Improves speed and explosive power.
Medicine Ball Swings
: Performed in various directions to strengthen the core and arm
muscles.
INTERNATIONAL JOURNAL OF ARTIFICIAL INTELLIGENCE
ISSN: 2692-5206, Impact Factor: 12,23
American Academic publishers, volume 05, issue 03,2025
Journal:
https://www.academicpublishers.org/journals/index.php/ijai
page 647
Rubber Band Punches
: Punching with rubber bands helps develop the speed and power
of your punches.
Reaction speed training
Work on developing reaction includes the use of special
exercises:
Paw training with unexpected signals
: The trainer gives a signal to which the boxer
must react quickly.
Game exercises
: Catching a ball, working with a partner, as well as other exercises for
attention and coordination of movements.
Use of modern technologies
Modern technologies can significantly help in the training process:
Training Equipment and Simulators
: Some training equipment simulates various
combat situations and allows a boxer to develop his speed and strength in a controlled
environment.
Monitoring your fitness
: Fitness trackers and other devices allow you to track your heart
rate, blood oxygen levels, steps and calories, which can help you adjust your workout routine.
Conclusion
Developing speed-strength qualities in student boxers is an important element
of training, which requires a comprehensive approach and regular improvement. The use of
various methods aimed at increasing explosive strength and speed, combined with the
individualization of the training process, allows achieving high sports results.
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