thp

[sarfraz yousaf]

i am currently training for my first boxing fight i have the cst performance library and clubbells. My question is i have a understanding on what exercises and what protacol to follow for the gpp and spp but have no idea on how to move up the pyramid any information would be helpful.

[Coach Haggard]

While this seems to be a simple question, it is a little more complicated that it looks. To effectively apply the tools of CST to your training and give you the greatest results for your time and effort, we would need to know a lot more about you. Properly done, your goals (in this case preparing for the upcoming fight) would be taken in account along with an assessment of your current strengths, weaknesses, and movement capabilities. We could design a very effective program from that information, but it would very likely be a much different program than the one I would use for myself if I was preparing for the same fight (the goal is important, but equally or more important is where you are right now!). Our GPP and SPP would reflect the things we need to work on to gain optimal performance.

All that to say this. I am not comfortable giving you general suggestions because I don't accurately know what you need (never having worked with you before). It sounds like you have a fantastic set of resources to work with for reference. Where are you located? My first suggestion would be to seek out a certified trainer near you and consult with them. They can help you design a program that will help you get the most out of your resources and training.

Sorry I couldn't give you a direct easy answer, but I hope this helps.

Dennis

[sarfraz yousaf]

my goals are to improve my speed and power in my punches also body movement and foot speed in the ring. This is why i am following the ballistic protacol i am already pretty strong but i have only started clubbell training for a month and i am using 10-15 pounds. I am currently on my second week of spp but really do need help on the the other levels as i don't want to stop my training at the spp level. I have been doing gpp and spp for almost a year i would like to feel the benefits on the other levels even if it is a rough answer it would be helpful for me to just get a understanding

[Coach Jones]

Sarfraz,

Like Dennis said, it's a difficult thing to explain specifically as it would apply to you without a great deal more information. However, there are many descriptions on the forum in various threads and posts. Do a forum search for SPP and for the pyramid and you'll find a lot of information there.

I can tell you that a problem you will run into is that you are already married to a coaching protocol. I'm sure your boxing coach is putting you through the paces according to his training method. It's definitely possible to incorporate the THP into your current training program but to get the best out of it you would need to include your current trainer in the loop and get them exposed to it and on board.

[sarfraz yousaf]

i train 3 times a week at my boxing gym i usually do bag work and skipping and various cals, sometimes weights done in varieties sometimes fast light and sometimes slow and heavy with changes in reps, also i have to do a run varying from 5-2 miles a run. The other days i will incorporate rmax exercises. Will i still make reasonable progress with doing rmax on other days or is this too many different types of training for it to work. I have to say that alot of the training in the gym as far as conditioning and strength goes doesn't really work the skill work is good, when i do rmax i will get alot of the goals i want ex faster but on the boxing gym days i usually feel slower. Example this week we did sparring and i did not perform that well i think this was down to all the long distance slow training that we have been doing but this is the pre season training i know that the speed and duration will change as the weeks go on so the results should be better.

[Coach Jones]

Hmmm, well it sounds like it's not so much an issue of incorporating RMAX methodologies as it is about cocktailing. You have a huge variety in your training.

In a period of non-competitve training, you should really be focusing on some base attribute development along with your skill training.

Big, general things like power or speed or endurance. Focused training to achieve the best possible results. Since you're not gearing up for a fight, the time can be very productive as you have the opportunity to really address one particular area of your conditioning.

You'll make some kind of progress trying to fit it all in, but it won't be optimum. The problem isn't so much trying to fit RMAX into the mix, but looking at the mix you have and adjusting it to meet specific needs.

Identifying specific goals is important. You're running, you said, from 2 to 5 miles. What is your goal with the running? How is the running helping you achieve those goals? Ask the same questions about everything you do and it will help.

[sarfraz yousaf]

the reason i am doing the type of rmax training following the going ballistic material is to experiment the effects this type of training will have before i fight so i can build some strength on the clubells so i can by fight time build up to using the 15's following the protocol I think i have a better understanding of what you mean is not to change my gpp to spp before my boxing gym changes from pre season. The reason why i have to run with variatios is because the gym usually tests us on our runs. Usually i run 2 miles each week quick, but if i know they are going to test us i will run for what ever the test is on. If it was my choice i woudn't run from the advice given from the rmax staff this will not really improve my boxing performance, on cocktailing what would you advise me to

[Coach Jones]

A primary key in accelerating your performance is to recognize what exactly you're wanting to do. You seem to have done that. You want to improve your performance in boxing. That said, you have a kind of down time right now so focusing on something like the going ballistic exercises is great.

The closer you get to fight time, the more you need to focus your training. There's nothing at all wrong with the running provided that it's done in a manner that helps you reach specific goals related to your event. The problem is that a lot of boxing trainers over-emphasize it's training value and go well above what is necessary in that department. You have to continually sophisticate in order to keep gaining benefits.

I am a firm believer in following, to the letter, the instructions and training methods of your coach. If those methods don['t produce the results you want, then you should seek out a different coach. Otherwise, an athlete should follow the instructions of their coach as though they came down from the gods themselves. That's my opinion.

With that in mind, it's tough to try and work in a new or different protocol when under the training of a particular coach who already has their methods. Your best bet is to try to introduce them to RMAX. Expose them to the material and hope for the best.

You are in a position that a lot of people find themselves in. You are training under a coach who has their own methods and they differ from what you believe you should be doing to accelerate your performance the most. It is really tough to try and not cocktail if your trainer is a cocktailer.

The best advice I could give you is to adjust your Clubbell training to support the goals that your coach wants you to reach. If he's all about the endurance, get on a Clubbell program consisting of protocols that cater to that goal. If strength or speed - do likewise. Include as much IntuFlow and Prasara as you can squeeze in letting that serve as your compensatory work for the training that you're already doing.

My honest opinion is that you should follow the instructions and goal sets of your coach, use all the RMAX material to supplement that and try to expose him to the material. Once you've had your fight, evaluate again.

Best of luck, keep at it.

[sarfraz yousaf]

thanks for the advice coach

The information you have given makes perfect sense i will follow what the coaches say and adjust my clubells training as the coaches say. The coaches usually change there training ideas every once in a while after they try there new training i will point them in the direction of rmax, i think alot of there advice is similar to ross enamit. I have tried his stuff before and it worked better then the previous training from matt furey. The training advice has definately been better from rmax. I followed the going ballistic material and have honestly found beter speed gains already still along way to go. Another question is i do prasara 5-6 days a week should i rotate the speed and duration of prasara ex 1 day 20 min prasara slow, 2nd 15 mib med, 3 going ballistic protocol. thanks again.

[Coach Jones]

As long as it's supporting your boxing training and providing adequate compensation for that training you're doing well. Go by how it feels - intuitive training.

The biggest thing is to make sure you're not adding a performance goal on your own over and above what your coach is trying to achieve.