Amir Khan’s strength and conditioning coach Alex Ariza reveals the Briton's training regime
http://www.telegraph.co.uk/sport/ot...riza-reveals-the-Britons-training-regime.html
Amir Khan’s strength and conditioning coach, Alex Ariza, has transformed his charge over two years from “a weak-legged boxer with poor balance”, into what he now believes to be close to “the model athlete boxer”.
Ariza revealed to Telegraph Sport: “Amir has changed drastically in physical terms over two years working together. Now he looks like a fully-fledged athlete. We’ve been reconstructing him from the ground up, and he is nearly the finished product.
“When he first came to the Wild Card [Gym], his legs were weak and his balance was all over the place. He was too big in the upper body. We distributed so much of that body weight to his legs. At first, we concentrated more on speed work, footwork, fitness training and a lot of strength and conditioning.
“This is the best training camp we have had. We have moved away from heavy lifting, rope and tyres, climbing, dead lifts and focused more on things that are more functional, more explosive training, using isometrics and plyometrics exercises for speed and strength.
“In the beginning I was trying to get him smaller, more fluid, balanced with his speed and his hands and co-ordination. We are there now.
“Because he is so competitive, it makes him overly aggressive, and we have to train that. He’s very resilient to physical and mental pressure. Brilliant, in fact. We have been increasing his strength and power to complement his speed. It is a long, gradual process, but you are talking about a fighting machine.”
THE ARIZA REGIME IN TRAINING CAMP
“Early morning sessions of two hours start at 5.30am, with warm-up and warm-down,” Ariza explains. “When I have Manny Pacquiao and Amir together at track and running sessions every sprint is really competitive, every hill run.
“It is never the same, so we go to the dunes at Malibu, swim in the sea at Santa Monica, run in the Hollywood Hills. It’s about variety, and all training is in intervals to simulate a boxing match, round by round. Even swimming in the sea can simulate being left on your own in the ring.
FITNESS/STRENGTH AND CONDITIONING
Mon – Track running and sprints, 400m and 200m sprints, UCLA track
Tues – 30 lengths in Olympic size pool or in the sea for a mile at Santa Monica
Weds – Stairs or hill running, Hollywood Hills
Thurs – Strength and conditioning session, Gym.
Fri – Sand dunes – Malibu
Sat – Cone drills, lateral drills, similar to soccer players.
BOXING SESSIONS
Ariza: “Khan’s afternoon sessions in the Wild Card with Freddie Roach alternate. I make sure he is hydrated at these times” Mon, Weds, Fri – Sparring
Tues, Thurs, Sat — Khan works pads, speedball and strategy with Roach.
MEALS/REST
5am Vitamins and Protein shake before training.
8am Oatmeal/protein recovery shake after training.
8-10am Sleep.
10am Breakfast — eggs, toast, beans.
10.30am-12.00pm Rest, computer games (favourites are Fight Night Boxing and Fifa 11)
12pm Protein shake
12-3pm Gym — Khan works with Freddie Roach, Ariza completes warm-up, warm-down
3pm Protein and carbohydrate mixture recovery shake
3-4pm Strengthening/stretch down
6pm Dinner — chicken or fish, rice and vegetables
9pm Cottage cheese
7-8 hours sleep per day.
DIET/CALORIFIC INTAKE
“Amir has around 200gms of protein a day when he is in training camp, with seven separate meals a day for 5 to 7 weeks,” Ariza says. “He consumes 6,500-6,800 calories a day, and burns 5,000 calories in training, in 3-4 hours of high intensity training every 24 hours.
“A fortnight before the fight, we taper down. In fight week, he starts at around 150lbs and we reduce the calories, and his fluids to get to the 140lb limit. Teri Tom, a sports scientist at UCLA, has devised a morning/evening two-a-day vitamin programme for Amir.”
http://www.telegraph.co.uk/sport/ot...riza-reveals-the-Britons-training-regime.html
Amir Khan’s strength and conditioning coach, Alex Ariza, has transformed his charge over two years from “a weak-legged boxer with poor balance”, into what he now believes to be close to “the model athlete boxer”.
Ariza revealed to Telegraph Sport: “Amir has changed drastically in physical terms over two years working together. Now he looks like a fully-fledged athlete. We’ve been reconstructing him from the ground up, and he is nearly the finished product.
“When he first came to the Wild Card [Gym], his legs were weak and his balance was all over the place. He was too big in the upper body. We distributed so much of that body weight to his legs. At first, we concentrated more on speed work, footwork, fitness training and a lot of strength and conditioning.
“This is the best training camp we have had. We have moved away from heavy lifting, rope and tyres, climbing, dead lifts and focused more on things that are more functional, more explosive training, using isometrics and plyometrics exercises for speed and strength.
“In the beginning I was trying to get him smaller, more fluid, balanced with his speed and his hands and co-ordination. We are there now.
“Because he is so competitive, it makes him overly aggressive, and we have to train that. He’s very resilient to physical and mental pressure. Brilliant, in fact. We have been increasing his strength and power to complement his speed. It is a long, gradual process, but you are talking about a fighting machine.”
THE ARIZA REGIME IN TRAINING CAMP
“Early morning sessions of two hours start at 5.30am, with warm-up and warm-down,” Ariza explains. “When I have Manny Pacquiao and Amir together at track and running sessions every sprint is really competitive, every hill run.
“It is never the same, so we go to the dunes at Malibu, swim in the sea at Santa Monica, run in the Hollywood Hills. It’s about variety, and all training is in intervals to simulate a boxing match, round by round. Even swimming in the sea can simulate being left on your own in the ring.
FITNESS/STRENGTH AND CONDITIONING
Mon – Track running and sprints, 400m and 200m sprints, UCLA track
Tues – 30 lengths in Olympic size pool or in the sea for a mile at Santa Monica
Weds – Stairs or hill running, Hollywood Hills
Thurs – Strength and conditioning session, Gym.
Fri – Sand dunes – Malibu
Sat – Cone drills, lateral drills, similar to soccer players.
BOXING SESSIONS
Ariza: “Khan’s afternoon sessions in the Wild Card with Freddie Roach alternate. I make sure he is hydrated at these times” Mon, Weds, Fri – Sparring
Tues, Thurs, Sat — Khan works pads, speedball and strategy with Roach.
MEALS/REST
5am Vitamins and Protein shake before training.
8am Oatmeal/protein recovery shake after training.
8-10am Sleep.
10am Breakfast — eggs, toast, beans.
10.30am-12.00pm Rest, computer games (favourites are Fight Night Boxing and Fifa 11)
12pm Protein shake
12-3pm Gym — Khan works with Freddie Roach, Ariza completes warm-up, warm-down
3pm Protein and carbohydrate mixture recovery shake
3-4pm Strengthening/stretch down
6pm Dinner — chicken or fish, rice and vegetables
9pm Cottage cheese
7-8 hours sleep per day.
DIET/CALORIFIC INTAKE
“Amir has around 200gms of protein a day when he is in training camp, with seven separate meals a day for 5 to 7 weeks,” Ariza says. “He consumes 6,500-6,800 calories a day, and burns 5,000 calories in training, in 3-4 hours of high intensity training every 24 hours.
“A fortnight before the fight, we taper down. In fight week, he starts at around 150lbs and we reduce the calories, and his fluids to get to the 140lb limit. Teri Tom, a sports scientist at UCLA, has devised a morning/evening two-a-day vitamin programme for Amir.”
