Taper Week for Boxing

Ravi Deol
Aug 8
2 min read

Updated: 14 hours ago

A taper week in boxing refers to a week after a mesocycle. If you have a block periodization with 3 different blocks. Accumulation phase, transmutation phase and the final block for performance(Realization phase). Also can be done after just one mesocycle with progressively overloading weight and decreasing reps.

These three blocks are worked with the first block working GPP(General Prep Preparedness) for a week working on general basic movements to prime the body. This will consist of 3kg light boxing explosive movements such as an unilateral chest throw, overhead tosses and a bi-lateral ball slam. Then 3 weeks for hypertrophy 8-12 reps to build muscle progressively overloading the weight each week dropping volume down to 8 reps as the intensity increases.

Then we go into the transmutation phase building up our strength utilizing a 6 week mesocycle to build strength utilizing progressive overloading increasing intensity and decrease reps and sets down to 7-4 reps.

Then the final stage before a boxing fight, the is called the realization phase decreasing volume and increasing intensity, 1-3 reps to build up our maximal strength. Leaving at least 1 rep in reserve. The final week we will do a taper week utilizing low level plyometrics, pad work, shadow boxing and low intensity medball work. I would recommend a 3kg medball to reduce soreness and fatigue.

Then rest completely 3 days before the fight, we want to use a taper rather than a deload as we to manage fatigue before our fight especially soreness DOMS. We could also throw in some bodyweight isometrics and dynamic effort work in with bands.

This block periodization would be done at the start of the boxing season. We would perform hypertrophy in the off season to put muscle mass on so we when we drop weight we can maintain muscle as possible for strength and power gains for the boxing season when we cut weight correctly losing body fat and not muscle. We want to cut 500 calories a day equalling to 3500 calories for the week in a deficit so we will lose a 1 pound a week from our maintence.

Do you utilize a structured training program or just do random exercises when you go to the gym?