T minus three weeks and counting until the first punch is thrown at the 2012 Ringside
World Championships in Kansas City. Your victory is earned in the weeks and months leading up to the event. It’s what you do NOW that insures a great performance then.
The tournament itself is the culmination of all the effort you’ve invested, all the hours in the gym, all the punches thrown, all the miles logged on the track. It is where you showcase the skill you’ve developed and the conditioning you’ve built. It’s a time for celebration.
To get there, it’s important that you stay focused and dedicated during the final weeks of camp. During these next two weeks, specifically, we will make an all-out, final push in our preparations.
Although a specific training regimen should be tailored to the individual athlete, there are several general items that should be incorporated into Week 7 of your training camp.
Continue to fuel your body with a healthy diet, the benefits of which are numerous. It will give you the power to fight through these remaining weeks of camp, which means you’ll be in better shape for competition and more energized during the bouts. It will also help you reach and/or maintain your competition weight more efficiently. This can’t be stressed enough – don’t wait until the last minute to cut weight! Preferably, you should be at your competition weight a week before the tournament.
At this point, you should be consistently running at least four miles, five to six days per week. Your pace should be brisk and challenging. Continue incorporating sprints or intervals into your routine. During your bout there will be times of high and low output, relatively speaking, so your roadwork should mimic this pattern.
As an option, you can try alternating between distance and interval runs. One day, run for your obligatory four miles, and the next day, perform an interval routine where you focus on giving spurts of 100% output.
Your gym workouts should be intense and taxing. Give it all you got, and leave it all in the
gym. Work at least four, three-minute rounds at each station (shadow boxing, mitts, speed bag, heavy bag, etc.). While you’re training, picture yourself in the ring, at the tournament, with your opponent in front of you. Imagine various situations and your reactions to them. Having rehearsed the scenarios in your head, during training, you will be better prepared when the time comes to perform.
You should be consistently sparring two times per week for three to four, three minute rounds. You can even incorporate a mock-bout by staging an actual competition match in your gym. Have your coach wrap your hands with gauze and tape, just like he will at the tournament. Wear your uniform, have your coach be the referee and sit between rounds. The objective of this exercise is to get better accustomed to the atmosphere of an actual competitive match.