Rock on Rock Steady ! boxing training for Parkinsons Patients !

Boxing training for all ages, shapes and sizes!

Indiana non-profit uses boxing training for Parkinson’s patients!

By Mike James

If someone mentions the word boxing, chances are your thoughts turn to the fistic deeds of world famous pugilists like Muhammad Ali, or the exploits of celluloid heroes like Sylvester Stallone's "Rocky Balboa."

You probably either love it or loathe it. Many people are thrilled at the prospect of two individuals of equal weight displaying skill, courage and strength, in this ultimate "one on one" contest. Others revile boxing for its primitive display of brute force and naked aggression and point to the dire consequences it can have for the health of its competitors.

Indeed there is no sadder sight in sport today than ex heavy weight champion, Muhammad Ali, who in his prime, was a truly beautiful and gifted athlete, who could "float like a butterfly and sting like a bee". Unfortunately today he has the shuffling gait and tremor in his limbs most commonly associated with Parkinson’s disease.

No matter how you view boxing it is unquestionably one of the most physically demanding contact sports. Boxers require superior levels of aerobic fitness, strength, muscular endurance and flexibility together with excellent hand-eye coordination, speed, reflexes and manual dexterity.

Most fitness centers now recognize the pure fitness benefits of boxing training and incorporate some form of boxing into their group exercise schedule. However recent research has highlighted the rapid fire reflexes and manual dexterity required as being amongs the key benefits of this type of training. Recent research indicates that boxing movements with their particular emphasis on reflexes and hand eye coordination may be described as "neuro protective”.

“Rock Steady” a nonprofit Fitness Center in Indiana now offers boxing based classes specifically for Parkinson's patients.

http://www.rocksteadyboxing.org/about-rock-steady/faq/

To quote from the Rock steady website :

 "More recent studies, most notably at Cleveland Clinic, focus on the concept of intense "forced" exercise, and suggest that certain types of exercise are neuro-protective, which means that it is a type of exercise that may actually slow disease progression.

 A boxing regime provides a framework which fits the mold for neuro-protection. Boxing requires a combination of endurance, strength, power, speed, agility, flexibility, durability, hand-eye coordination and the ability to react appropriately to strategic situations.  Boxing improves balance and stability by forcing movements in all planes of motion. The rapid movements involved in jumping and punching increases over-all muscle fire ability.  In addition, Rock Steady has learned methods to combat specific symptoms through other Parkinson's exercise organizations (like Delay the Disease) to mix into our core boxing curriculum."

      For a practical example of this you only have to look at Freddie Roach trainer of Manny Pacquioa.  Freddie has been treated for Parkinson’s since 1992 years but can still provide world class boxers with rigorous workouts using the punch pads.

      A recent HBO's boxing specials interviewed Freddie’s neurologist Dr. Joseph Chung.  Dr.Chung agreed, albeit cautiously choosing his words, that Freddie's boxing regime and particularly the pad work helped fire the deep neural pathways and has help slow the progression of his Parkinson’s symptoms.

The advantage this form of training has over others is that it is a total body workout which also helps improve the motor skills required for superior sports performance. The speedball and floor to ceiling balls are particularly good for developing reflexes, lateral body movement and hand-eye coordination.  The footwork required to skip continuously boxing style is also a skill found in few other activities,

   However as the folks at Rock steady are quick to point out, there is no sparring.  The goal is to avoid emerging from a session with black eyes, blood noses and bruised egos. Our aim is to be "pretenders, not contenders" in the boxing stakes.

Here is a suggested format for boxing training to best capitalize on the fitness and reflex training benefits with some tips and instructional videos you may find useful for learning the various skills.

The Circuit

Boxing training usually takes the form of a circuit involving the traditional boxing equipment including skipping ropes, speed balls, medicine balls, punching bags and floor to ceiling balls.

The work/rest ratio employed depends on the person's present level of fitness and proficiency with the equipment. The beginner may find it hard to maintain a rhythm with the speed and floor to ceiling balls.

For this reason it is worthwhile incorporating a few aerobic stations like cycling, rowing or rebounders to help elevate the heart rate and obtain a training effect. For beginners 2 minute work, 20 -30 second rest ratio can be employed.

For the more advanced who can work the various apparatus with a fair degree of skill, a slightly longer work and rest ratio can be employed, for example, a 3 minute work, 10 second rest ratio.

There can be as many as 25 stations. The order of exercise is not important but it may be advisable to alternate aerobic, upper and lower body exercise to avoid repetition strain of one particular muscle group -for example, bike, speedball, skipping, floor to ceiling, rebounder. Boxing gloves should also be worn to avoid hurting the hands and wrists.

The Speedball

This is an excellent way to improve hand-eye coordination and strength in the shoulders and arms. Boxers require shoulder strength to help hold their gloves up, throw punches and pull the hand back quickly for defense.

The speedball also has many other sporting applications and is used extensively in training by sprinters requiring faster arm action and by racquet sports players to improve reflexes, timing and hand-eye coordination. There are many different ways of using the speedball.

https://www.youtube.com/watch?v=DDIOZ-sBE6w

For beginners it is important not to be mesmerized by the ball's erratic movements. Keep your eyes focused on the ball, hands held at shoulder height and start slowly. Try and hit through the ball. You will eventually get a rhythm. As you become more proficient you will be able to increase speed.

https://www.youtube.com/watch?v=UwnozO5ScvY

https://www.youtube.com/watch?v=sJvlRfT6JM0

The Heavy Bag/Boxmaster

It is essential that boxing gloves be worn here to avoid jarring the hands. Commence with light, glancing blows employing the basic jab and straight arm punches. As you become more proficient, move on to other punches like the hook and uppercut. This is very taxing aerobic training if done continuously for the 2 -3 minute round. As you improve, experiment with various jab, hook, and uppercut combinations in a fast non-stop manner to help anaerobic conditioning.

https://www.youtube.com/watch?v=KCKgfNBFICk&list=TLSNETo-KrTWk

It is important to have the correct stance so as to not waste energy. Stand with feet shoulder width apart, left foot slightly forward. Keep on the ball of your back foot. Your back foot will act as a motor, keeping you balanced and generating power. Your front foot will be like a rudder allowing you to transfer weight and force from the back foot.

The Floor to Ceiling Ball

This is an extremely difficult apparatus to master but excellent for speed, reflexes and lateral body movement. Don't be surprised if the ball springs back and hits you in the face on your first try. Remember you are working the ball, it's not working you. Attack it with a left jab and a straight right. (Right jab then straight left for left handers.)

https://www.youtube.com/watch?v=R9Em1iDPmuA

Skipping

This is an excellent aerobic conditioner. Most of us have some idea how to skip from our childhood days. Use a similar shuffling motion of the feet and try to let your arms and wrists do most of the work. Beginners should start slowly here as the calves and ankles may suffer soreness from the jarring.

The most important thing to note about all this equipment is that it takes time to master. Don't worry if you can't seem to get the speedball, floor to ceiling and skipping going at a mile-a-minute. They all require a great deal of patience and persistence. You will feel awkward at first but remember -Stallone trained for years to reach his level of proficiency for the conditioning scenes in "Rocky".

The Pads

To get the most from a work out with the boxing it is most important that the person holding the pads is experienced and well versed in boxing as well as fitness combinations.   Boxing expertise while not essential is helpful, but the most important factor is the holder should have good coaching and communication techniques

https://www.youtube.com/watch?v=j6iX21J0vrg

https://www.youtube.com/watch?v=HcqAWEAdTso

Some Useful Tips

Do

Incorporate some abdominal exercises - for example, medicine ball sit-ups and some light weight training movements.

·         Include some rhomboid fly's to help stretch and strengthen the rear shoulder area which is often rounded by the typical boxing stance.

·         Wear boxing gloves or mitts for hand protection and have your own pair for hygiene. Strapping the hands may also be useful.

·         Warm up and cool down paying particular attention to stretching the shoulders, chest, leg adductors and lower back.

DON'T

·         Become frustrated and give up because you look clumsy on the speed bag or floor to ceiling ball.  Keep practicing, you will be surprised how proficient you can become over time.

·         Try and emulate Floyd Mayweather or Manny Pacquioa on your first try. Your hands will come off second best.

Finally a big thumbs up to the Folks at Rock Steady boxing in Indiana for showing how boxing training can benefit people from all stages of life and levels of Physical Fitness.

Rock on Rock Steady !!