Monday, February 18, 2013

The Thaiboxing Workout: A Scientific Approach

Description of Thaiboxing Thai-boxing, the national sport of Thailand, is perhaps the most brutal sport in existence. Participants batter each other with punches, kicks, knees and elbows. There are few rules in Thai-boxing and boils down to survival of the fittest. A match consists of five, three minute rounds. Punching, knee and elbow strikes and kicking techniques are allowed to any part of the body, except the groin. 

Because of the hard, fast paced action, it is very important for the fighters to be highly conditioned, both physically and mentally. A fighter entering the ring in anything but top condition can expect, at the very least, to be knocked unconscious. There is also a chance of death if not properly prepared. In Thailand, there are many deaths each year as a result of the beating taken in the ring.

Much of the Thai-boxers conditioning is done on the Thai-pads. Thai-pads are solid, heavy pads strapped to the arms of a holder. This method of training is advantageous to the heavy bag in that it allows the fighter to respond to a "live" opponent. The holders job varies, depending on the desired results of the training session. For some drills, the holder attacks with kicks to the legs, body or head, and punches to the body and head. While defending himself, the fighter throws his own kicks, knees and elbows. Using another method, the holder remains relatively stationary and allows the fighter to attack with a pre-designated combination or a free flow barrage of kicks, knees, and elbows.

Physical Training Proper structure to the training session is an important pre-requisite to obtaining desirable results. When designing a workout, it is necessary to identify which energy systems are used in the activity. Based on the systems used, training time can be devoted to improvement of that system. It is also important to identify the initial fitness level of the participant, the intensity of the activity, frequency, duration, and the method of training to be used.

Energy Systems
Based on duration and intensity of the activity, four predominant energy pathways have been identified in Thaiboxing and any sport. The systems identified are the ATP, ATP-CP, Lactic Acid and the Aerobic-oxidative system. A basic understanding of these systems is helpful in understanding the design of the workouts.

ATP System
ATP (adenosine triphosphate) is the immediate source of energy for muscular contraction. There are two pathways through which it is formed: the aerobic pathway and the anaerobic pathway. The aerobic pathway requires oxygen to be present and utilizes fat, protein and carbohydrates (glucose, glycogen) to resynthesize ATP. When movement is very quick and explosive, there is not enough time for oxygen to be delivered to the contracting muscles. This is where the anaerobic pathway is called into action. The anaerobic pathway does not require oxygen and uses only carbohydrates to produce ATP. There is enough ATP stored in muscle to last for only three seconds of contraction.

ATP-CP System
When ATP is broken down and the energy is released, ADP (adenosine diphosphate) and P (phosphate) are formed. Another important source of energy is CP (creatine phosphate). CP cannot be used directly by the muscle, so it interacts with ADP and CP to re-form ATP. There is not a lot of CP available to the muscle so it too must be continually resynthesized. The ATP-CP system can supply enough energy to last for eight seconds of intense exercise.

Lactic Acid System
When intense activity is continued for about ninety seconds, glycogen is used as an energy source. When the glycogen is broken down, more ATP is produced. However, if the activity is intense (anaerobic), there will not be enough oxygen supplied to the muscles. When glycogen is burned in the absence of oxygen, lactic acid is produced. Once lactic acid is formed, it diffuses into the blood and is transported to different areas of the body. This allows the working muscle to continue. Eventually, the lactic acid level will accumulate to a level that will slow down thebiochemical reactions that lead to the production of ATP. Accumulation of lactic acid causes pain and burning sensations in the stressed muscles. Shortly thereafter, contraction will not be able to take place.

Aerobic-Oxidative System
If this intense activity is to continue, the body will shift into the aerobic-oxidative system. The body will need an increased oxygen supply. This extra oxygen will be available only if the intensity of the activity is decreased. This higher oxygen consumption converts the lactic acid to pyruvate, which converts to carbon dioxide and water and is dispelled from the lungs. Pyruvate is a product of burned glycogen. If pyruvate is formed in the absence of oxygen, lactic acid formation will be the result. The system will then shift back into the anaerobic systems.

Recovery of the Anaerobic Systems
(Rest)