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Burpee. This exercise is worth the introduction. After the strike hyper. com, Burpees develop strength in the legs. It strengthens the whole body and offers a great workout. In fact, it is a quick and effective. In this article I would like the two adjectives, the focus of this exercise: describe quickly and effectively. Sometimes we are running late for something. 24 hours is not enough. We are missing our fully trained. Most of us are for development of at least 1 hour. Not this time can be a crap, because we feel that we are going to be pushed hard enough. So if you have limited time, this exercise is the way forward. It is in itself a full year — very intense, fast and effective. Most of my customers hate doing this exercise because of its difficulty. But for those who want to really get a workout, you have to love it! Burpee exercises you can do on your own with the limited time for 15 minutes maximum (4 laps) Time per Set: 2 minutesInterval: Burpees 30 seconds fast, 30 seconds of shadow boxing energy, then repeat. Down Time: 1 minute between roundsCool: standing, still, light stretching, deep breathing. Max 10 minutes (two laps) Lap number: 3 minutesInterval: 1 minute Burpees fast, 1 minute shadow boxing power, quick Burpees 30 seconds, 30 seconds to punch Punch-Out. Down Time: 1 minute between roundsCool: Freestyle 3 minutes of shadow boxing. Light covers. Max 5 minutes (two laps) Time per Set: 2 minutesInterval: Burpees 30 seconds faster, 30 seconds of shadow boxing energy, then repeat. Downtime: 30 seconds between roundsCool light sections: standing motionless, deep breathing. Note: You can use a medicine ball in the implementation of the Burpees. Think of it as an extension of the arms. The ball is added in its intensity! ADVANTAGES: Burpee conditioning is an effective workout in itself. It is the strength in the lower and upper body. It covers the whole body conditioning and development of cardiovascular endurance. Core work is also performed while the tip of the push-up position. Burpees challenge both aerobic and anaerobic systems. Burpees In boxing terms of improving the power of the blows. The reason for the shadow boxing of energy is performed soon after Burpees is that in the context of a struggle, usually decreases the power at the end. To maintain power, it is important, air conditioning and faculty practice, when the solution is exhausted. Burpees foot jump improve all of the leg. Our legs feel like jelly in the process of exercising. This exercise is three times stronger than the elliptical machine, treadmill or cardio equipment. It is so fast you think it’s never boring, I hate you! Is your heart at the 90th Electric pump! PSYCH Burpee for EDGE: a mental strength: Burpees are physically strenuous. However, if we apply the mind over matter aspect, then you can exercise after the nail. If you put your head on something, everything is accessible. Just concentrate on the task and excel yourself! Second Need vs. want: Think Burpees as a necessity. Exercise is a necessity, period. You need, first. You want it, in second place. If you need something you will do everything possible. Have a little self-talk — you can always say I need this! Third Do It: If you do not have time, not just “quit.” Doing something is better than nothing. For reasons of time to make, you are in a dilemma, or not do. And we plan to do your next task. 50-10 – 15 minutes go fast. To end this, let me remind everyone of a famous quote: “In every difficulty lies opportunity.” How does this require much dreaded leap mental and physical strength. Boxing gives you the opportunity to excel. From the top of your game is a good feeling. Do your best, train hard and as the Nike slogan, nothing more to do!
I have been reading this excellent book, MIND GYM: An Athlete’s Guide to Inner Excellence by the late Gary Mack and I have benefited from it big time. The principles are easy to understand and the application to daily life is priceless. You don’t have to be an athlete to get good value out of it. I have decided to read through it over and over again and discuss with my readers select chapters that I think would benefit everybody’s mental game with emphasis on boxing and training principles. Introducing the 7 C’S of mental toughness: 1. competitive Competition is a great motivation. Your goal here is to surpass yourself. In the context of fight preparation, the fighter is entitled to think about the opponent the whole time. The entourage dissects every move that the opponent does for the actual event. Competition brings out the best in people and toughens somebody’s mind up. 2. confident Confidence is a product of hard work. It has been said that preparation brings confidence in somebody— the power to have one’s best performance. Benjamin Franklin once said: “Failing to prepare is preparing to fail”. The athlete who wants it more usually wins. Training hard is a prerequisite to success. 3. control In the big night, a fighter usually encounters challenging situations and great pressure. It is the fighters’ job to stick to the game plan. You have to play your game. Do not let the opponent dictate the tempo of the match. “The way you train is the way you fight, and the way you fight is the way you train”. Give out your best —capitalize on your strengths and work on your weaknesses. 4. committed If you have goals and dreams, you have to want it badly! You have to TAKE IT! Commitment is very important. Dedication in training usually separates the men from the boys. The results are usually good if you focus on achieving whatever your goals are. When you feel lazy to come train, just think about your goals and realize how sitting around will not take you there. 5. composure “How one manages his emotions can determine whether they win or lose”. I have clients who get mad at themselves whenever they do a wrong combination or if they open up their guard in mitt work and situational partner play sparring. The best way to deal with mistakes is to keep ones cool and focus on getting the combination right. “Keep your head cool, when the fire is on”. 6. courage Sometimes, you have to throw things over the window and all you’ll see is courage. HEART is the most overrated term in sports but indeed, the person with the bigger heart usually wins. Fight to the finish and never ever give up. No matter how difficult the drills are in training, just do it. According to Vince Lombardi, the harder you work, the harder it is to surrender. So work hard and give your all! 7. consistency The above c’s of mental toughness will just go down the drain if you don’t follow through. One should be consistent on hard work and perseverance. A boxer should never be complacent with his training. He should treat every fight as if it was his last. In boxing, we have the “lucky punch”. Never put your “guard down” and simply sweat it out in the gym!
The mainstream TV audience generally thinks of boxing as merely a full- contact sport that involves hurting each other. It is indeed true. Legendary trainer Freddie Roach describes boxing as “it ain’t easy” which happens to be the slogan of his Wild Card Boxing Club in Hollywood, CA. The fight game is a tough sport. However, most people don’t see beyond what they witness on TV, and thus don’t realize what goes on before the big night. What exactly goes on before the fight night? In this article, allow me to discuss these factors: Physical, Emotional, Psychological, Spiritual and Financial/ Contractual. Score an A on all of these; the fighter will be invincible. PHYSICAL: In my opinion and I don’t mean to be biased, boxers are the best conditioned athletes in the world. Sure other sports are hard to a certain degree but a boxer punishes himself in training for more punishment in the ring. When somebody is trying to hurt you, you better be prepared for it in training. Work on every facet of the game that can make you win. Boxing has the most intense training and the prefight diet makes it worse. Boxers are the most disciplined eaters while in training. Making the weight can be hard when you exert a lot of effort in camp and you have to lose weight rapidly. You get really hungry and cranky! EMOTIONAL: Fighters usually go to a training camp for 6-8 weeks prior to a big fight. This means that for this period, they will be away from their families. Not only that, they will be in seclusion where in what they think about nothing but boxing. Being away from loved ones gives the boxer the chance to focus on the fight. Although only 2-5 hours is devoted to training, the rest of the day is devoted to rest. Rest time gives the boxer the time to think. Loneliness becomes their friend. PSYCHOLOGICAL: “You don’t send a soldier to battle without preparation”. Boxing is a game of strategy. It involves a lot of thinking. When the game plan is mapped out in training, it is the boxer’s responsibility to put his mind into the game. Peak conditioning will not work if the mind is not ready. The mental game is a lot more challenging than the physical game. It takes a lot of mental toughness to win fights or even to train for fights. A boxer should develop the killer instinct. It sounds brutal but you have to go for the kill in the fight itself so a fighter better prepare for that in training. SPIRITUAL: Training time is “soul searching” for some fighters. For the religious ones, it is a time for prayer. Not necessarily praying to win, but praying for strength, conditioning and guidance— this is the fighter’s prayer. For the spiritual ones, it is essential to have spiritual training to calm down the body and mind. This includes yoga, Zen meditation or Tai Chi. When a boxer gets knocked down, or if he is being attacked, this calmness will help him regroup. FINANCIAL/ CONTRACTUAL: A lot of honor and pride is at stake in this sport, and a lot of money too. Boxing is business. There is a pressure on the boxer to perform well because one bad fight can cost him better paydays in the future. The better you perform, the more people will watch you. More fans means more revenue— pay per view sales, advertisements, promotional contracts, managerial contracts, gate sales etc. Boxing has a lot of politics too and that makes it dirty. Often times, the fighter gets in the mess of things and that can affect ones pre- fight preparation. One good thing that happened since I started training private citizens in boxing is that my clients have realized how hard it is to train in the sport. One round of mitt work is tough enough and they realize that 12 rounds of championship boxing are way way tougher. The fight itself is tough with the opponent after your head. That makes the sport fair! My clients have realized that boxing is no joke, and boxers deserve admiration and respect for what they do. Though I am insignificant, in my own little way I would like to give boxing the credit its due. Respect for the boxer is what I aim. “It ain’t easy”. Whatever your goals are, success is absolutely sweeter if you sacrificed a lot for it, right? Boxing has taught a lot of people about sacrifice and that includes me. I urge the curious or the adventurous to give boxing a shot for you to experience what I mean. It involves a lot of hardwork, perseverance and courage— and the sense of accomplishment is “SWEET”!
Shadow boxing, together with static and dynamic stretches, usually start a full -hour boxing workout. This prepares the muscles for a more physical activity. While doing shadow boxing, most boxers want to look at the mirror. This is the time to check “if you look pretty” because if you don’t, you must be doing something wrong. For some, this exercise is a time to talk to the partner or trainer. Others tend to be flat- footed, thus not able to warm- up the lower body muscles. Some throw limited punches while on the other hand, some throw multiples. But very few think/ or have ever thought of it as a test of their will. Yes, shadow boxing is a good test of one’s will. It is because the shadow boxer has control over his shadow boxing performance. It is a question of how am I going to execute the shadow boxing drill— the answers are limitless. Shadow boxing can. . . 1. Teach focus- the concept of visualization can be applied. Boxer should think of himself as performing well in training or the ring. Imagination is a free perk, why not use it. 2. Separate the “men from the boys”- will you do a mediocre 2 rounds, or will you stand out from the rest and do your best? If you don’t have the heart to do your very best, might as well re- examine your life. 3. Improve your skills- In the boxing workout, it is all about improvement. Improving this drill will develop ones ability to learn new things. 4. make you look “pretty”- Proper boxing form is such a beauty. This may be ones motivation to do well. Aim to look pretty in there— that means you have improved on your overall skill level. 5. Improve conditioning- this activity, when done with intensity is great cardio. Suck your stomach in and it becomes a good core work. Use your hand weights and throw strong punches can improve your strength. Throw fast combos and you will improve your speed. 6. TEST YOUR WILL- The first 5 points are some benefits of this drill. Striving for excellence in whatever you do makes you a champion. Muhammad Ali said it best: “I hated every minute of training, but I said, don’t quit. Suffer now and live the rest of your life as a CHAMPION. ” You have the control over your rounds. Will you step up or will you simply remain ordinary? I will leave it up to you. Shadow Boxing Tips: 1. Train for form- proper body mechanics and form is important in developing effective power, speed and skill. Don’t rush— practice the drills you’re having difficulty with and maximize your strengths. 2. Train for strength- Throw hard punches with your 2 pound hand weights. After 2 minutes, drop your hand weights and shadow box without it for 1 minute— see the big difference. 3. Train for conditioning- Move around. Do lots of things in there. Don’t forget your proper breathing. Throw a lot of combinations— add multiple things to your boxing arsenal. Use your legs! 4. Train the core: Famous boxing quote— “No abs, no legs. No legs, no fight!” Core strength and conditioning are important. Improve your balance and body mechanics thru this. 5. Train YOUR WILL- the 4 tips above will not be enough motivation if the mind is not willing. You have to have the will to surpass yourself— train like a Champion! Everything that we do in the boxing workout has a purpose. Now you know the benefits and importance of shadow boxing. ‘Till then, see you in training!
Gary Mack states: “In psychology, there is something we call the self- consistent theory. It means we act consistent to our self- concept— our self- image. ” Whatever we think of ourselves affect what we do everyday. We all need to think positive all the time but there is no denying that we have self- defeating thoughts and behaviors that affect our performance. Mack listed “10 Gremlins” that undermine performance. He suggested that if one sounds familiar, read on carefully. As usual, I have related all these to fit the boxing workout mentality. Here they are: 1. FEAR— Gary Mack says it right and I agree” Fear is a psychological threat to self- esteem and ego. It can paralyze you. ” I heard that a lot of people get intimidated by the intensity of my workouts. This fear of the unknown prevents them from trying even though it has worked for a lot of people already. I believe that experience is the best teacher. I am a fan of fancy plyometric push- ups. A lot of my clients hesitate to do it at first because of the fear of hurting themselves. But as soon as they accomplish the number that I let them do, the fear is gone— these things seem easy! My favorite philosopher, Friedrich Wilhelm Nietzsche strongly suggested: Live Dangerously! 2. ANGER— Anger is born out of frustration and expectations. A few of “already fit” people get disappointed when they start a boxing program. They felt so confident about their fitness level but as soon as they try boxing, they just “crumble”. Their expectations are not met. A lot of people are humbled by this first day experience and they move on trying to learn new things every session. A few people just walk away “angry” because their ego was tested. Obviously, those people who were humbled and have continued have reached a whole new level. 3. ANXIETY— This is a generalized feeling of uncertainty or dread— a sense that that something bad is going to happen. According to Gary Mack, a person plagued by this gremlin gets anxious about being anxious. Come on, there is always an element of surprise every session. Relax, it’s not brain surgery! Just think that you can do it and you’ll be fine. 4. SELF- CONSCIOUSNESS— “Looking pretty” in boxing is a good thing but if you focus too much on this and not the task at hand, you’re in for a knockout baby. Work on your weaknesses and don’t be afraid of making mistakes. Take it as a learning experience— it’s all for the best. You can’t just be working on the things you’re good at already. Do not be scared of embarrassing yourself. Make boxing training a character- building experience. 5. PERFECTIONISM— With this gremlin, we are pointing our fingers toward negative perfectionists— the ones who have the fear of failure. We learn a lesson from failure. It teaches us how to bounce back and move on. It is rare to have a trainee who does not commit a single mistake in a mitt work drill. One mistake means doing it again and doing some adjustments. The ones who do this learn and perfect something new. Who’s perfect now? 6. STUBBORNNESS— Gary Mack states: “Some people are stubborn, unwilling to learn. They’re not open to change. ” I remember watching Oprah’s episode about a personal trainer telling everybody to do interval training instead of countless minutes on the treadmill. A lot of people think that the more cardio you do the more weight you lose. This is partly true however; a lot of people don’t understand plateaus. Boxing Training does not allow that. In a context of a fight, the opponent changes up the complexion of the fight depending on what round the fight is in. That fact is simulated in training. Boxing is interval training. Don’t be stubborn, change it up. 7. LACK OF MOTIVATION— Motivation is something you can’t buy and can’t obtain from someone else. It should come from within— out of your own free will. When you come to training, you must have the constant drive to do your best. I believe that everybody has room for improvement. You don’t have to a fighter to experience the motivation of boxing. Just focus on getting better and you’ll be alright! 8. COMPETITIVENESS— Competition brings out the best in us. Those who have been discouraged by negative experiences do not have a sense of trying again. When somebody or something is pushing you to do your best, it brings out the best in you. You have to be proactive in reaching your goals. One obstacle is surpassing yourself— that’s competitiveness! Your drive to finish boxing rounds and drills successfully brings out the best in you. Go hard or go home! 9. DISTRACTIONS— You don’t just throw positive things into waste. Once you have worked hard to achieve your fitness goal, there is no slacking. Bad habits can hamper ones athletic development. You cannot be cheating yourself by allowing distractions such as drugs, bad food, alcohol abuse or smoking to mix up with your boxing. Successful boxers live clean outside the ring. It’s either you sacrifice, or you don’t sacrifice. There is nothing in between. 10. PERSISTENCE— Remaining optimistic during difficult times is not easy. Every trainee is different. I have accepted the fact that people are different— not everybody can box like the greats, or even close to that. I am a fan of people who work hard though—the ones who are persistent and want to improve and learn new things no matter how difficult it is for them. The great Puerto Rican boxer, Felix “Tito” Trinidad once said: “A great champion who remains undefeated is amazing. A great champion who rises up after a fall is ADMIRABLE”. I like the latter one better— and one of them was Tito.
Thesaurus defines stress as a state of mental or emotional strain or tension. We all experience a different way. We have several ways to combat it. Some people are simply too soft or hard listening to music, play golf, play musical instruments, have a coffee or a beer, do some yoga, etc. However, very few people not boxes. Yes, you can experience the fantastic benefits to release tension and sport, until you try! Clients come to me for several reasons. Most of them have different fitness-related goals, and some just want to learn a few new techniques. The session passed, which is the time, the experience of boxing to relieve stress benefits. Most of my clients are in the morning, “mothers.” Mothers have a full time job, a mother. Motherhood, as I have understood, is a full time job with a lot of overtime, no benefits, for the physical, mental and emotional. Man! When you throw strikes, you will be surprised to feel the power in their hands. Each beat jet can drop someone’s face. In addition, you can see in their facial expressions — you will, focus, determination and stress out (do not ask me how I can measure, but I can tell). “Move Like educated mother of two, children can be very stressful. Boxing has helped my days along with more ease and peace.” – Stephanie Y. I am able to take the world and all the concerns of daily life in the back of my head. My sessions gives me the feeling of satisfaction that I’ve really put in a healthy way concerned. -Pat K. At night people usually working class. After a day’s work, go to the gym and work for themselves. Work sucks most of the time for that boxer. . You have a boss who does not like or a project that is working. So when these people hit the pads, I experience the same power as the mothers of tomorrow make me feel. I travel a lot and have a very busy schedule, not very conducive to a healthy lifestyle. The work is very intense and my stress can be high makes me very “twisted.” Our time together in the gym helps me a lot more focused, balanced, full of energy and a “compressed” from the rigors of travel and the pressures of balancing work and at home. – Dave R. Here are some tips involving the psychology of leadership in stress reduction through boxes: one perforation of Punch-Out: Basically this is just boring launches a flurry of punches and uppercuts and straight as there’s no tomorrow. This leads to a mentality of just throwing strikes with great speed. I’m sure you think about anything in this case. You can do this exercise once gloves, heavy bag, or even shadow boxing. Second No strategy: trust in the coach is important. That set the pace in the work of media. That in a state of “no strategy” of lead. In this exercise, let him do different moves and combinations, how to get to the area! You will never realize the fatigue that your body is experiencing at this time as it sets its mind “just boxing.” Everything is mental! Maybe you want the face of his coach with the face of the person you are stressed, to be replaced. Third Power at the end: Often I have to work at the end of a blow to my boxers boxing Mitt pads with harder line. In this exercise, if the boxers to throw their stressors before viewing every shot. Salon appointment is to be canceled, beating their children to the house, the cat poop in the bed or your neighbor rumors about you. One can imagine a situation. Grunting while drilling is a great help in releasing tension. This payment, based on my personal experiences. You will see that we emphasize advantage with a focus on the goal. I had a client who approached me after a disagreement with his other half. I was so angry and I thought it would be a good environment for the strategy. I decided to stop beating the gloves like crazy — and there’s no tomorrow. It turned out that the job half was all I needed. That was his release. She left the building with an optimistic attitude and positive. I have not heard of their new problem and, of course, is that none of my business. Any blow that would launch you think a champion. A champion was insurmountable things and I am very sure that each and every one of my clients (both past, present and future) is exceeded, and your daily stress with her. Well, if you’re tired bruising stress ball, trying to do, boxing and see how it works for you. After each session, you will feel like “refreshing vivo. They have a different perspective in dealing with the stress that —-, a champion! Train like one! Post Script: When I was in the process of editing my article, I sent a copy to one of my trusted editors, Stephanie. He replied: “I really like, I have to say, though, as I have the item (the attempt to relate it to me) I do not think his punches that stress creates but these meetings] [read-only for me and something I do so I can learn something new and see the strength in me that I have never seen before. That alone is truly delicious and so happy, it feels heavy. left me feeling good. Not to mention the natural release “happy” chemicals that exercise. ”
It was a predicament for me. . . I could not even think of any quantitative data that will back up my claims that indeed, boxing training works. Many people are numbers- oriented. It’s always a question of how much or how many. Before, I would just say that the number of rounds would determine how one has developed his stamina. That’s true but can you back it up with paperwork? Did I even bother tallying it? No! In terms of strength development, the number of push- ups was the way to determine it. However, this also has some flaws since there are extraneous variables that are being considered like the number and intensity of boxing rounds one did before doing that exercise. The bottom line is, training in boxing WAS not measurable. Sure there’s the tale of the tape, but that is something that is inborn (expect for the weight which can fluctuate). But I thought that there has got to be a way. My good friend Tim Ayson, an expert in combat training in the Philippines came up with a measurable system to test boxing skills. I did the experiment with his help. I, then, tested it with one of my better clients, Donna Peters. Not to be cocky but I was very confident to do this test to show her progress thru my training program. THE TEST SAMPLE:Boxer: Donna PetersAge: 42 yrs youngHt: 5′4Wt: 112-115lbsStance: OrthodoxTypical workout routine: boxing twice a week and running, including the fartlek interval method, hill running, and easy running. Typical diet: Breakfast: some type of cereal w/protein in it, plain oatmeal, or two eggs. Pre-lunch or lunch: a protein drink consisting of a scoop of whey protein powder, greens (like kale or collards), frozen berries, flaxseeds, psyllium husks, and a flax oil mixed with water. Dinner: protein carb mix- a meat, vegetable and starch. Incorporates one apple a day and a protein bar. PROCEDURE:For 3 consecutive Wednesdays at 1pm with light running as warm- up, Donna was asked to throw one particular punch in a span of a minute. The goal is to throw the most punches in a minute. The data obtained from the exercise will then be used in a study on what factors contribute to her increase of punch output. THE DATA: Punches per minute 14-Mar jabs 111straights 115hooks 120right u 99left u 103 21-Mar jabs 120straights 120hooks 115right u 125left u 118 28-Mar jabs 127straights 132hooks 130right u 132left u 121 ANALYSIS and CONCLUSION:Noticeably, her punch output increased every week. The only noticeable fluctuation is her hook from day 1 to day 2. This is due to a fatigue issue since she gave her all in throwing jabs. Or we can conclude that it is body confusion. According to Tim, Plyometric drills do not take the credit for this improvement since these drills increase the power and speed of punches and not the output. Credit can be given to a lot of conditioning drills and muscle memory. With a lot of practice, punches become second nature. The ever- progressive conditioning drills that we do have taken her to another level of fitness. Her running routine has also helped a lot. 127 punches/ min is absolutely excellent! Donna’s diet also plays a huge role. Have you ever tried eating fast food then working out? It does not feel right. A person who eats healthy will definitely perform better. Once this is in your system, your body performs at its peak. Get this: good food, good performance— crappy food, crappy performance. This experiment is not 100% accurate because of the extraneous variables such as lack of sleep, the times of food intake etc. . . However, this is the only positive quantitative data that will prove ones development through our rigorous training program. SUGGESTIONS:Try this test with a partner and try measuring your progress. Remember that everything should be done in 1 minute per punch for around 10 seconds of rest in between each transition. Take note of the plateaus. Once you feel that you’ve reached your plateau, it’s time to increase the intensity of your conditioning drills (jumping rope, stairs, burpees, supersets, circuits etc) It’s amazing what the human body can do when pushed. . . Keep on challenging yourself— there are no limits to improvement!
Objective: This workout focuses on releasing tension to pave the way to peace of mind. To achieve this, one should focus on power and strength. The boxing form is very important in throwing power punches. Below is the sequence of this workout. Do it with me! THE WORKOUT: 1. Warm- ups:Start with fast movement focusing on making you sweat. Do whatever you want for this and then add some light shadow boxing without hand weights. Do this for around 5 minutes. 2. Power shadow boxing:This needs proper form. There is no rush in doing this. Make sure that you take a minimum of 1 second break before you move on to the next punch. The most important thing to do for this drill is the SNAP. Bring it back! Make sure that you use your whole body weight focusing on power. Basic boxing form here! *Do 150 consecutive (1)jabs without hand weights, then take 30 seconds off; do another 150 with hand weights this time. Do the same thing with the (2)straight, (3 & 4)your hook (both), (5 & 6) left uppercut and right uppercut. By the time you do the whole routine, you would have thrown 1800 power punches! 3. Conditioning Drills:Let’s start with the upper body. We’ll do unlimited plyometric push- ups (hands off the floor every time you do a push up) until we cannot take it anymore. Do 3 SETS of that and we’re set with the upper body. Take your time, breathe and feel the burn! Let’s move on to the lower body. Find multiple risers and a stepper. Do leap ups going up the stepper multiple times and again, until you can’t do it anymore. Do this for 3 sets and focus on good form. Drop your knees lower then rise up! 4. Abdominal work:For the ab work, try challenging yourself by picking the most challenging exercises that I introduced to you. Do 7-10 exercises targeting upper, obliques and lower abs with 50 repetitions per exercise. This time, do each exercise slow. Feel a slow burn! 5. Running:Do this either on the treadmill or outside. For this exercise, there is no pacing. Start with a warm-up run, then sprint until you are gasping for air. Slow down a little bit to regain the breath, then when you feel like doing it— sprint again. This is interval training with no limitations and rules. It will work your legs, lungs and most importantly, your mind. In this last one, run like hell! 6. Stretching and Cool down:Take your time in doing this last step. You have worked your muscles hard and it deserves some pampering. Spend at least 10 seconds for each stretch to fully recover.
Styles make fights. Sometimes, the boxing style is the difference in the result of the match. This, coupled with conditioning could determine the winner. The style comes from a background. It is self- taught or instructed by somebody. That somebody is the teacher— in this case the TRAINER. Boxing is a very tricky sport. Training is crucial. There are several training methodologies you can follow that are believed superior over another style— believed by the trainer himself and not the public who know boxing. Allow me to show you 4 points here: TO RUN OR NOT TO RUN? I am still old school when it comes to this. I still believe in doing roadwork. For sure running can be boring but it is a prerequisite in developing stamina— both short and long term. A lot of fitness experts have ruled out this one to give way to interval training instead of roadwork. They have a good point but in my opinion— WHY NOT DO BOTH? TO LIFT OR NOT TO LIFT? Boxing training has evolved in the past years. Now, they have incorporated strength training to the workouts. In the past, lifting weights is considered a mortal sin for boxers. It was believed to slow somebody down and eventually drop the arms in the latter stages. However, there is a proper way to do it and that’s by lifting low weights with high repetitions. This improves the power and speed without the fear of bulking up. My personal preference in developing strength is by using bodyweights through circuits and plyometrics, I am not a big fan of lifting weights but strength training is an integral part of the program. The choice is your— weights or something else. TO MOVE TO THE NEXT, OR STAY? Most of my clients are fitness enthusiasts. I don’t think it’s very necessary to stick to one technique until they perfect it. We only have so much time to devote to working out so the progressive system of training that the TRAIN LIKE A BOXER program suggests is ideal. Again, there is nothing wrong to “perfect” a move first before going to the next. I believe that an individual can develop the basic skills in the long run. It is the trainer’s job to correct the mistakes as you move along (individuals vary in terms of athleticism and other factors so skill levels vary no matter what). Time is valuable, it can’t be wasted! CHECK ON BASICS OR MOVE ON TO COMPLEXITY? In my opinion, a few sessions focusing on the basics are essential to build the foundation. Complex combinations and techniques should be taught depending on the skill level of the trainee. Every trainee is different, that’s what the trainer should understand. On the other hand, some trainers believe in “baptism of fire” or simply putting the trainee on a degree of difficulty for quick adjustment to the sport. In boxing, there is always a risk to injury which makes it the most demanding sport out there. One must take caution. Each has its own advantages and disadvantages. It’s up to the trainee to find the positive in what is taught. That is just how training in the sport works. It depends on the personalities involved— trainer, trainee and team. Saying that one technique is superior over the other is baseless. Styles make fights and there’s a counter to every counter. It is unfair to say that my preferred technique is WRONG. The “statement” disregards all the sacrifices I have done to be personally excellent in what I do. The track record speaks for itself and there’s no doubt about it. Trainers and trainees don’t match all the time, plain and simple. That is just how the world turns. I would like to dedicate this article to all my fantastic past and present (and future) clients who stuck with me through the positive and negative. You are the reason why the Train like a Boxer program continues to evolve with our collective hard work and perseverance. Thank you very much for being solidly behind me and my system. Congratulations to the best clients in the world! Our continued loyalty towards each other is the reason why WE SUCCEED!
Warning: the descriptions could be graphic, but do I have a choice? Some of the people I have met in the past have asked me if boxing is considered self- defense. I usually answer them with an “it depends”. Both men and women have this little fear inside of them that they will be attacked in the streets so every feeling of assurance counts. So here are the two answers: YES, because boxing teaches defensive awareness and counter instincts and NO, because bad people fight dirty. It’s all about what works in the streets where your life is on the line. Another Warning: As much as possible simply walk away or escape. But if that doesn’t work, use these: 1. When walking to the parking lot, look around (especially behind you) for suspicious looking individuals. Make sure that your car keys are in the middle of your thumb and palms so that if somebody tries to attack you, do not hesitate to stab his face with the key (if you miss his eyes, at least you can damage his face). And of course, run as fast as you can! Note: the law states that when you feel threatened and you do something to defend yourself, you are not at fault. 2. When somebody bear hugs you from behind, stomp on his toes, scrape his shins with the soles of your shoes and repeatedly kick. And when your hands are free, go for the family jewels: squeeze and rip towards you. And of course, run like hell! Make sure to attract attention by screaming for help. 3. When being “mauled” or hugged face to face, make sure to cover your face with your hands and tuck your elbows in to have the arms protect your chest. Place your forehead on your intruder’s chest then grab his neck or head with both your hands then: pull his head down then spring your head up! The result? Instant broken nose or jaw. Note: if he does not let go after the first blow, keep on repeating the sequence. There are so many techniques to learn that don’t require prior martial arts experience. In my opinion, having the basics in check is a must. Will you just freeze and not do anything or will you do something to save your life and that of your loved ones? The choice is yours. . . .
