Boxing Sports Science

What are the three main energy systems used in boxing?

ATP-PC (alactic), Anaerobic Glycolysis (lactic), Aerobic

Which energy system is dominant during a fast 3-punch combination?

ATP-PC (Alactic system)

Which energy system dominates during a 30–45 second high-intensity bag flurry?

Anaerobic Glycolysis (Lactic system)

Which energy system is most active during the recovery between rounds?

Aerobic system

The ATP-PC system fuels efforts lasting approximately ————— and requires about———- to fully recover.

0–10 seconds, 2–3 minutes

Anaerobic glycolysis produces ——-, which contributes to muscle fatigue and burning sensations.

lactate

The ——— supports sustained effort over multiple rounds and clears metabolic by-products between high-intensity bursts.

aerobic system

What is the key purpose of training the aerobic system in boxing?

To improve recovery between rounds and sustain performance over the duration of a fight.

In boxing, energy systems work as a ———-, not in isolation.

blend

Give one example of a training drill to improve ATP-PC system in a boxer.

6x5-second max-effort punch-outs with full recovery.

What’s an example of a conditioning drill targeting anaerobic glycolysis?

3x30-second max output heavy bag flurries with 1–2 minutes rest.

The anaerobic glycolytic system becomes dominant during efforts lasting approximately ———

10–90 seconds

What is the main recovery fuel system used during light shadowboxing and footwork?

Aerobic system

Why should you avoid excessive lactic conditioning during skill development blocks?

Because it causes central and peripheral fatigue, which can negatively affect technical skill and recovery.