Table 1. Description of easy, moderate, and hard training intensities session (4 rounds/exercise).
|
Planned Intensity |
|
Easy |
Moderate |
Hard |
Exercise |
Cadence |
Duration (min) |
Cadence |
Duration (min) |
Cadence |
Duration (min) |
Time Session (min) |
45 |
45 |
45 |
Warm up |
-- |
5 |
-- |
5 |
-- |
5 |
Rope Jump |
75 |
10 |
125 |
10 |
180 |
10 |
Skill development boxing exercises (UpL/LoL) |
60/30 |
10 |
120/60 |
10 |
180/90 |
10 |
Bag Drill (Punch) |
30 |
10 |
60 |
10 |
90 |
10 |
Shadow - Simulated Fight (UpL/LoL) |
60/30 |
10 |
120/60 |
10 |
180/90 |
10 |
Cadence : [volume (number of movements/round)/minute]. 1 round : 2minutes with 30seconds of rest interval. UpL/LoL: Upper limbs/Lower limbs