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Maximum Aerobic Speed (MAS) is a key asset for any combat sports enthusiast looking to improve their performance. This article shows you how to boost your MAS with specific exercises and smart planning. You will discover effective methods to increase your endurance and explosiveness in the ring.
Want to maximize your results and outperform your opponents? Read this article designed for you, and discover how to transform your training today.
There Maximum Aerobic Speed (MAS) is a crucial element for any athlete looking to improve their performance in combat sports. VMA represents the rate at which your body optimally uses oxygen. In other words, the higher your VMA, the more you are able to maintain a high intensity over a long period of time, which is essential in boxing. Indeed, boxing is not only about brute strength; it also requires unfailing endurance to chain together rounds without weakening.
In this article, we'll walk you through specific exercises to boost your VMA. Whether you're an amateur or experienced boxer, these exercises will help you increase your endurance, recover faster between rounds, and perform at your best in the ring. Get ready to discover training methods that will transform your approach to boxing and maximize your performance.
To become an accomplished boxer, understand the concept of Maximum Aerobic Speed (MAS) is essential. VMA is the speed at which your body reaches its maximum efficiency in using oxygen during an effort. In other words, it is the limit to which your body can maintain an intense effort before switching to “anaerobic” mode, where energy reserves are used without oxygen.
VMA is often used in endurance sports to assess an athlete's ability to sustain a prolonged effort. The higher your VMA, the more capable you are of maintaining a fast running intensity over a long distance. But why is it so crucial for a boxer? Simply because boxing is a sport that requires both power and endurance. Having a good VMA means that you can maintain a high pace for several rounds, without showing signs of fatigue, which gives you a considerable advantage over your opponent.
For a boxer, VMA is more than just running around a track. It directly impacts your ability to chain punches, dodge attacks, and remain explosive throughout a fight. By working on your VMA, you not only increase your endurance, but also your ability to recover more quickly between intense efforts, a crucial asset when the rounds pile up.
In boxing, physical effort is a complex mixture of exercises aerobic And anaerobic. Aerobic effort, fueled by oxygen, corresponds to the recovery phases and times when the pace of the fight is less intense. This is where VMA plays a key role, allowing you to recover more effectively between sets of intense efforts.
Anaerobic exercise, on the other hand, occurs when you engage in explosive actions, such as a series of hooks or uppercuts. At this point, your body draws on its energy reserves, without using oxygen, which leads to a buildup of lactate and faster fatigue. However, by improving your VMA, you can delay this transition to anaerobic mode, allowing you to stay longer in the aerobic zone, where you are more efficient and less prone to exhaustion.
So, understanding and developing your VMA is essential to optimizing your boxing performance. By improving this ability, you will be able to manage your efforts more strategically, conserve your energy longer, and dominate your opponents even in the last rounds.
To improve your Maximum Aerobic Speed (MAS) In boxing, it is crucial to integrate specific exercises into your training routine. These exercises are not limited to classic running sessions, but include methods directly applicable to the demands of the ring. A good VMA training for a boxer must be diversified, intense, and above all, focused on the movements and energy needs typical of boxing.
Basic exercises to improve VMA are mainly based on the split. Interval training, or interval training, consists of alternating periods of intense effort with periods of active recovery. It is a proven method for increasing your VMA effectively.
These exercises are fundamental for any physical preparation, but for a boxer, it is important to go even further with exercises specific to the discipline.
Adapting your VMA exercises to boxing allows you to develop not only your endurance but also your explosiveness and your reactivity, essential qualities in the ring.
Circuit training is great for boxers who want to maximize their VMA while also strengthening other aspects of their fitness.
These exercises are designed to not only improve your VMA, but also to make your workouts more specific and effective according to the demands of boxing. By regularly integrating them into your routine, you ensure superior endurance and better management of your efforts during your fights.
To maximize the benefits of exercises, Maximum Aerobic Speed (MAS) In boxing, it is essential to plan your training well. Good planning allows you to progress steadily, avoid injuries, and prepare your body for the intensity of fights. It is not just about doing exercises, but structuring them strategically so that they fit perfectly into your overall physical preparation program.
Structuring your VMA sessions is crucial to avoid overtraining while ensuring consistent progress. A good starting point is to spread your sessions out over the week, taking into account the necessary recovery.
Integrating VMA exercises into a comprehensive physical preparation program is essential for a boxer. VMA should not be worked in isolation, but in synergy with other aspects of your preparation.
By carefully planning your VMA sessions and integrating them harmoniously into your preparation program, you ensure that you reach your performance goals without exhausting yourself. Good planning is the key to developing solid endurance, capable of supporting you throughout your fights, and allowing you to always be at the top of your game in the ring.
Improving your VMA is essential to perform in boxing. With targeted exercises and careful planning, you can increase your endurance and explosiveness in the ring. A well-worked VMA allows you to maintain an intense pace while recovering quickly.
Interval training, boxing specific exercises and circuits are keys to boosting your performance. Plan your sessions intelligently and integrate them into your program to optimize your results. Don't neglect recovery and nutrition to maximize your gains.
Want to boost your workout? Join our 50-minute sessions at Le Cercle. Immerse yourself in a friendly atmosphere, where the power of water bag boxing combines with targeted fitness exercises, all under subdued lighting and lively music.
No competition here, just you facing the water bag. These sessions are accessible to everyone, whatever your level.
Our program alternates 10 rounds: 5 for an abs, legs, glutes, upper body bootcamp, and 5 to refine your boxing techniques and improve your cardio.
Ready to push your limits with dynamic coaches in an energetic atmosphere? Put on your gloves and choose your location: Montmartre, Beaubourg, or Bastille. Come live an unforgettable experience! 🔥
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Our studios
Le Cercle Boxing – Boxing club in Paris
6 rue de Clignancourt, 75018 Paris
Le Cercle Boxing – Studio Beaubourg – Boxing club in Paris
60 rue Quincampoix, 75004 Paris
The Boxing Circle | Studio Bastille – Boxing club in Paris
28 rue Popincourt, 75011 Paris