Recover Without Money

The first article for our Boxing Science #WeekOfTheCentury is an intriguing one. We have seen Mayweather entering an ice chamber during this training camp, following this I have had many questions what it is, and what are the benefits….

What is Mayweather doing?

We have all seen the video’s / pictures of Mayweather visiting the Sub-zero center in Las Vegas, but what is he actually doing?

This method is called Cryotherapy, a chamber that exposes the body to extreme temperatures of -130 degrees centigrade for a duration of between 2-3 minutes.

There is a mix between the scientific evidence supporting positive or no effect. Despite this, Cryotherapy is used by major sports clubs in football, rugby and american football as a procedure to relieve pain symptoms, inflammatory responses, injuries and overuse symptoms.

Repeated treatments are apparently not able to have cumulative effects; however, the adaptation occurs when Cryotherapy follows or accompanies intense training.

What does this mean? Cryotherapy would be beneficial when under high-intensity training, however should not be used too often.

With sessions costing around £50, and with a mixed bag of evidence, we tell you how you can Recover without Money.

Get the basics right

A lot of athletes and recreational sport participants like to go for the fancy, niche products that has been proven (or in a lot of cases not) improve performance by as little as 1%.

First, you need to focus on the 10% blocks to build your foundations

Boxing Science - Recover without money

Eat, Sleep, Train, Box

Sleep
  • 30-36 hours of sleep deprivation can result in a loss of performance
    (physical, mental)
  • Deprivation negatively affects hormone levels
  • Sleep provides time for adaptation

Methods

  • 8-10 hours sleep per night, monitor through sleep app
  • Hot shower before bed
  • Avoid reading, social media.
Eat
  • Athletes need to replace sweat losses and maintain fuel stores while
    recovering from a training session.
  • Inadequate refueling can affect muscle soreness and the immune system.
  • There is a 2 hour window where nutrition can affect optimal recovery that athletes need to take advantage of

Methods

  • 3:1 Carbohydrate : Protein drink/food immediately following training, a Yazoo milkshake is a great example.
  • 4:1 Carbohydrate : Protein meal 60-90 minutes following training.
  • Replace fluid lost (1 kg of body mass lost = ~1.2-1.5 litres of fluid)
Train
  • Foam rolling can reduce muscle soreness while improving muscle function and range of motion.
  • Mobility exercises following a workout can improve range of motion.

Methods

  • Mild stretching to cool down 10 minutes
  • Foam Rolling 10 minutes every day
  • Mobility program once a day.
Box
  • Managing your training loads is important to ensure you get the most out of your sessions, perform well in the hard sessions, and have the easy sessions in place for effective recovery and physical adaptation.
  • Training with similar volume loads can increase training monotony, this can lead to overuse injuries, illness and training plateau.

Methods

  • Plan a training week of heavy and light days
  • Monitor sessions on rate of perceived exertion (RPE scale of 1-10)
  • Have an active recovery boxing session of 30 minutes shadow boxing.

Get these 10%’s right and you will probably be on par with Mayweather! Keep tuned this week for more #WeekOfTheCentury articles… tomorrow we will be telling you how to get the Pacman Speed.

To receive updates on when these articles are published, Click Here to become a subscriber

Boxing Science - Week of the century

Danny Wilson co-founded Boxing Science in 2014 following building the successful Boxing program at Sheffield Hallam University where he has coached over 100 amateur and professional boxers as a strength and conditioning coach. He has also helped prepare Kell Brook for his mega-fight with Gennady Golovkin, and his Ingle Gym stablemates including Kid Galahad, Jordan Gill and Kyle Yousaf.

Away from Boxing, Danny is currently the Yorkshire regional strength and conditioning coach for England Golf and has experiences in youth and professional standards across a range of sports.

Danny is a United Kingdom Strength and Conditioning Association accredited strength and conditioning coach and has a Master of Science degree in Sport Science at Sheffield Hallam University, UK. For his final research project Danny profiled the physiological characteristics of amateur boxers and will share some of the novel findings on Boxing Science. Danny will be contributing to the Strength and Conditioning section by writing about the science behind the punch, training methods, working with junior athletes and case studies.