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is the intersection of power Strength And speed. Heavyweight boxers are among the best in the world at generating power rapidly – just ask anyone who has had the misfortune of falling prey to it.
It’s no surprise Mirafit athlete fabio wardleyThe training of is centered around developing strength. When? DAZN went behind the scenes of his training for joseph parkerIn the gym, his focus was mostly on explosive activities.
He performs plyometric exercises of various intensities, speed ladder drills, maximum height vertical jumps and sub-maximal partial trap bar deadlifts using the GymAware device to ensure he is moving the bar faster than the previous week. For context, sub-max for the Wardley still means pulling 190kg at a significant rate of knots.
“Fabio is achieving incredible figures [in the gym]Not just for heavyweight, but pound for pound – his air bike scores, his jump height, everything like that,” says strength and conditioning coach Danny Wilson.[…] Now we are able to continue progress, and we are going to see the best Fabio Wardle on October 25th.
There’s also another lesser-known training technique that Wardley and his team use to build unparalleled strength and power on a large scale. He explains what it is below.
Fabio Wardley uses training techniques to build strength and power
A boxer’s power starts from the ground, and strong legs are integral to transferring force through the floor, core and upper body before expressing it into a knockout blow.
“Strong and explosive legs are essential in the ring, helping me maintain strong balance and footwork during fights,” says Wardley. “I prefer explosive movements that can directly translate into the ring to increase power and strength.
“On leg days, one of my go-to activities is banded weight squats – a challenging but rewarding exercise that forces me to remain explosive throughout the movement, as the resistance increases as I move upward.”
This is a technique called adjusting resistance, popularized by renowned strength coach Louis Simmons of Westside Barbell. Resistance bands are attached to the ground and then wrapped around a weighted barbell.
At the bottom of the squat, which is usually the weakest part of the lift, there is less tension on the band so you don’t have to lift as much weight. During the upper, stronger portion of the squat, the bands become longer to increase the force requirements from the working muscles.
“When adjustable resistance is used, the resistance increases as the athlete achieves advantageous joint angles, making the lift easier,” A. Westside Barbell Reads Article,
In other words, you encounter more resistance during the stronger parts of the lift, and vice versa.
The article further states, “It also teaches athletes to accelerate and generate force throughout the full range of motion, considering a typical barbell exercise requires an initial spike in force production, with force production tapering off as joint extension is achieved.”
What other exercises does Fabio Wardley rely on in training?
“When I’m preparing for an upcoming fight, there are three fitness essentials that play a huge role in my preparations: landmines, a squat rack, and an air bike,” says Wardley.
The squat rack is essential to the above protocol, while he says the explosive landmine press is a favorite exercise for developing boxing-specific punching power.
“I like the air bike for my conditioning work,” he adds. A healthy heart and lungs are an essential part of a boxer’s arsenal if they are to go the full 12 rounds, and the air bike is a great tool for training all energy pathways through sprints, long slogs and interval sessions.
But what takes priority in his training, strength, conditioning or technique?
“It’s not really about focusing on more than one thing; it’s about finding the right combination at different stages of training camp,” says Wardley. For example, there is more focus on strength and conditioning at the beginning of camp, while technique and explosive training are prioritized as fight night approaches.
“My training camp is designed to give me all the tools I need to be successful on fight night, with the camp tailored to ensure I reach my peak the week of my fight. As a result, I always feel prepared because I trust my training camp and I can see clear progression in strength, speed and explosiveness.”
Read more: The Daily Non-Negotiables That Changed Connor Bain’s Health and Mindset in 70 Days
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