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Berto’s Ability to Press: Will to Win, Super Conditioning or Fatigue Management?
By Aaron Thigpen, Owner,Gamespeed Sports Performance Aug 2018
Photo by Trappfotos
Boxing- On August 4th 34 year old Andre Berto won a decision over Devon Alexander (31) in a tightly contested match. After suffering a knockdown in the third round Berto battled back with unrelentting pressure. As a result Alexander could not keep the pace and succmbed to the constant pressure.
Was Berto’s performance a result of a strong will to win, superior athletic conditioning or his ability to handle fatigue? Actually a combination of all three. As his trainer for the past six years we are constantly striving to develop these factors.
A couple years back I used the phrase “comfortable being uncomfortable” in describing my approach to preparing fighters and then World Champion Andre Ward in his rematch with Sergei Kovalev that was aired on a segment of HBO. Nice to hear it repeated nowadays but most dont truly understand what I meant.
Your training must take a “three” pronged approach if you are to be successful in any sport. Any program must prepare you for high levels of Mental Pressure, Fitness and resistance to the ill effects of Fatigue.
The ability to finish under varying form of duress at a high level of performance is what separates athletes in close competitions. Demonstrated beautifully by Berto in this latest match.
Something to keep in mind when your training.
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Static Stretching Benefits Occur after Workout Activity
When to stretch still seems to be a common question from athletes and parents. At Gamespeed we start with a dynamic warmup using semi -ballistic full range movements to prepare the body for intense activity. Static stretching is done during the workout as needed but generally reserved for post workout cool down.
Some recent findings done by Duane Knusdon a professor for Human Performance at Texas State validates our process. He doesn’t speak of “in workout” static stretching but does advise the post workout aspect. Based on his research he sets some helpful stretching recommendations that I think are solid guidelines. Most of you who know me, know I don’t deal in absolutes there’s always more than one road to doing things but it gives a great start:
1. Frequency: Static stretch should be performed a minimum three times per week. Preferably daily after vigorous activity. On off days I like to see either an early morning or bed time stretch session.
2. Intensity: The appropriate intensity is to slowly stretch and hold the elongated muscle groups at low force levels. In other words don’t move into the stretch too fast and don’t pull too hard. A nice slow smooth tension should be applied.
3. Time: Stretch during the cool down phase. Perform up to 4-5 stretches , held from 20-30 seconds. I tend to suggest up to 45- 60 seconds. You want the initial tension of the muscle to release then slowly increase the range of the stretch and hold gently.
4. Type: Static or proprioceptive nuero-muscular facilitation (partner stretching) are the most effective forms.
He emphasizes there is a “long term” benefit to a static stretching program. The cumulative effect of training, genetics, and repetitive sport movements all affect flexibility and result in less than normal range of motion and thus less than optimal performance. His subjects saw improved strength gains with post workout static stretching. The positives definitely out weight the negatives. So take a few minutes after your hard workout to get even more out of it.