Explain how you would modify the FITT principle when designing an anaerobic training program for a boxer preparing for a championship fight. (6 marks)
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Sample Answer
Frequency:
- Would increase gradually from 3 sessions per week during early preparation to 4-5 specialised anaerobic sessions weekly during the specific preparation phase, allowing for adequate recovery while building capacity.
Intensity:
- Would follow a progressive pattern, starting with moderate bursts (70-80% effort) during general preparation and increasing to high-intensity intervals (85-95%) that simulate the energy demands of three-minute rounds with one-minute recovery.
Time parameters:
- Would mirror the sport’s demands with work intervals of 10-20 seconds for power punching combinations, 30-60 seconds for sustained output during exchanges, and rest periods that gradually decrease from 1:4 to 1:2 work-to-rest ratio as fight preparation advances.
Type of training:
- Would include sport-specific movements such as heavy bag work, pad drills, and shadow boxing performed at anaerobic intensities, supplemented with resistance exercises like medicine ball throws and plyometric push-ups for power development.
Progression:
- During the final two weeks before the fight, intensity would remain high while volume decreases to ensure the boxer remains fresh yet maintains anaerobic power and capacity.
Throughout Training:
- Boxing-specific metrics like punch output, punch force, and heart rate recovery would be used to monitor adaptations and ensure the FITT variables are optimised.
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Sample Answer
Frequency:
- Would increase gradually from 3 sessions per week during early preparation to 4-5 specialised anaerobic sessions weekly during the specific preparation phase, allowing for adequate recovery while building capacity.
Intensity:
- Would follow a progressive pattern, starting with moderate bursts (70-80% effort) during general preparation and increasing to high-intensity intervals (85-95%) that simulate the energy demands of three-minute rounds with one-minute recovery.
Time parameters:
- Would mirror the sport’s demands with work intervals of 10-20 seconds for power punching combinations, 30-60 seconds for sustained output during exchanges, and rest periods that gradually decrease from 1:4 to 1:2 work-to-rest ratio as fight preparation advances.
Type of training:
- Would include sport-specific movements such as heavy bag work, pad drills, and shadow boxing performed at anaerobic intensities, supplemented with resistance exercises like medicine ball throws and plyometric push-ups for power development.
Progression:
- During the final two weeks before the fight, intensity would remain high while volume decreases to ensure the boxer remains fresh yet maintains anaerobic power and capacity.
Throughout Training:
- Boxing-specific metrics like punch output, punch force, and heart rate recovery would be used to monitor adaptations and ensure the FITT variables are optimised.