Strength Training 101

Let your hands go! The gym has finally opened so i visited today and it is a very small humbling gym with a fair cheap price. Keep up the great work! Great article, great site. This boxer training tip can make you a more competitive sparring partner. Primary Sidebar

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Pivot your feet clockwise as your drop the right heel and lift the left heel this creates a greater range because your body now acts as one solid block. When your arm is extended, imagine pulling a cape across your face to get form correct. The upper cut can be used at all sorts of angles and heights, and will give your arms a lean, chiseled look. Thrown with either hand and typically at close range, imagine punching up underneath a crossbar when you throw an upper cut.

Your upper body and hips should rotate just like they did with the hook, and with your elbow pointing down, drop your fist slightly and swing upward. The punch should land with the palm facing up. Remember to keep your hands up when throwing all punches.

Use less arm and more shoulder to keep form correct. Group 8 Created with Sketch. March 27, — 8: Group 7 Created with Sketch. Group 9 Created with Sketch. Group 10 Created with Sketch. Group 4 Created with Sketch. Email Created with Sketch. Group 11 Created with Sketch. Here are a few tips to get you started as well as some mechanics to focus on: Get on your toes and make small, choppy steps not large bounds.

Use your hips and shift weight from one leg to the other. This will engage your core and allow force to transfer up through your arms when you start throwing. We're talking to yogi Caley Alyssa about how her practice has shaped her perspectiv Fitness expert and wellness-minded mama to be, Andrea Speir, is walking us though the must-knows of working out while pregnant Can you even call it an obsession if you're only drinking the stuff?

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Boxing is a full-body workout that reduces body fat. The exercises tone your stomach, arms, legs and back, while increasing strength and cardio skills. A good workout should challenge both your body and mind — and nothing does it better than boxing. As a lover of zen workouts , I was initially hesitant to try something that involved such intensity and force.

However, the first session reminded me that switching up my normal routine has a powerful effect, both mentally and physically. Start by working alongside a trainer. Replicate our moves for a therapeutic cardio workout…. Repeat five times, for a minute workout.

A you lose a tooth because the impact lands perfectly on one tooth instead of dispersing itself over your jaw. Higher likelihood of concussion for you. C You bite your tongue. Imagine how painful it is to give yourself a tongue piercing with your own teeth. However for a beginner just learning how to box and testing the waters, the following equipment may or may not be required. Do what you can with what you have. Boxing shoes increase your mobility and power in the ring.

This is due to their superior grip and slim material which increases your agility. There is no other equipment that can improve your boxing ability faster than simply putting on a pair of boxing shoes. My favorite brands are Nike and Adidas. Everlast and Rival are also ok. In order of most important to least important. The people and environment you surround yourself with have a great effect on your self growth. Training with trainers and better fighters will improve your skill level quickly.

Training by yourself or with lower level fighters will slow your progress. With that said, being in a gym and working with a trainer is the best way to go. It will be tough and scary and out of your comfort zone but it will make you a better fighter! A partner can hold mitts for you, spar with you, run with you, train with you, motivate you and push you beyond your limits. Boxing, like many other endeavors, is a thousand times more fun when done with others.

Trying to box without a partner is like learning how to play chess all by yourself. Awesome way to develop accuracy, timing, and hand speed. I highly recommend this as a complement or even a substitute for the heavy bag, especially for higher-skilled boxers. The jump rope is a common way to warm-up, workout, or warm down for boxers.

Great for developing rhythm, timing, accuracy, hand speed, and arm endurance. The speed bag is absolutely crucial for serious boxers but not truly necessary for recreational ones.

If you have access to one, great. You can spar anywhere but a boxing ring is best if you want to learn how to box according to the common rules and scenarios of boxing. Having a ring helps limit the area so neither you or your opponent can run out of range. It also forces you to develop long range as well as close range fighting skills. On a more psychological level, being in a ring forces you to confront your opponent without any option to quit.

Below is a general idea of a basic boxing workout. It might be too easy for the natural athletes but also too hard for others. Do what you can and work your way up. If something feels hard to do, then you know you need to do it more. If something hurts, STOP. You start to wonder if boxing is even for you. Here are some guides to help you overcome these mental challenges. Which is to do things the most natural and easy way for you.

What matters is that you win, not the way you look. Your number one goal is to always make the best choice. And the best choice is what feels the easiest and most natural to you. A tall guy might find it easiest to fight tall. A short guy might find it easiest to find short.

Muhammad Ali can dance around the ring because he has great footwork. Your skills, physicality, and mentality will change over time and so will your style. Your style will continue to evolve as new movements and new approaches in fighting become more natural to you.

But this only happens if you focus on yourself instead of trying to copy somebody else. Sparring can very quickly become a dangerous thing for untrained wannabes. These things actually do happen. Go slow and work your way up to full speed, this is the only safe way to learn something. Go easy, go slow. I recommend to shadowbox fight against each other first mimic a fight without contacting , then going jabs only, before throwing all punches possible.

Every beginner should at least start with this basic fight strategy. You can use this in hard sparring or even in a fight. The goal is to score some points without leaving yourself completely open. You can get very far if you do this right. These are some general ideas to fighting different kinds of opponents. Ultimately, you will have to improve your conditioning and technique to improve your fighting ability.

As your boxing skills develop, so will your ability to handle different kinds of opponents. And even then, there will always be someone who easily negates your style.

Power puncher — either use a good defense or move alot. The goal is to avoid his punches without using more energy them him. That means to use fast punches, not power punches. Once you do, you can try more powerful shots. Be smart and aim with good punches.

Come closer to him to take away his punching space or use a solid guard to block many of his punches. Try to trade punches and see if you can get them to tire out. The goal is to get into range without getting hit or using too much energy. A good idea is to aim for the chest to force him to block there, then go for the head or the stomach. Is there a difference if i exhale through my mouth?

Exhaling through the mouth will slow down your breathing which can help you reserve more air for more punches. By the way, thanks for your advice — I think I might have found a gym nearby with a heavy bag that will let me train. Keep up the awesome work! Thank you so much for all this material!

Is there anyway we can make donations to your website? Hi, donations would be humbly accepted. Please send me an email is on the contact link bottom of the website and I can give you my paypal address from there.

Could you explain this? When pros do the step-drag, it looks effortless and natural. That aside, I am curious how often you run across trainees that, after a few months, develop lower inner shin splints from the combination of jumping rope and jogging days a week my current issue. I chose to take two months off for the holiday season to rest up as well as using the money saved for Christmas. Back to my main point, I thought I could work through the shin splints more irritable on left than right but this proved to be a mistake.

Is this just a case of too much too soon? I used to get shin splints all the time in track and field. But that will stretch you. I really wish you lived in Australia so I could come and train at your gym hahaha. My diet is pretty damn good and I get decent amounts of sleep every night. In your opinion, should be taking a little time off to rest and recover?

Have you felt the same way before, and if so how did you push past it? One week I noticed that I was tiring out and not able to perform as well as usual.

I consulted my coach who discretely obseverd me that day. Before I left, he asked how my water intake was because he noticed I was hardly sweating despite my usual efforts. He informed me that I should be taking in about a gallon just under 4 litres a day. I followed his advice and was doing much better the next week. Learn to cycle your training and give yourself breaks. The breaks give you time to realize things and your muscles to come back stronger.

Hey Johnny, I need some advice… I am a 18 year old short and muscular guy. I think your obvious problem is a lack in skill.

Otherwise, you have no choice but to continue getting beat up or go to a new gym. Too old for boxing at 18? Bernard Hopkins started at 26, and look at him.

Or better yet, find another gym. As for fighting…I would say that you need to work on keeping your distance with footwork. Trying to stay inside or anywhere without being able to see your opponent is asking for a knockout. Remember, every time he punches he leaves an opening, so take advantage of it! I too started out in rural town in Southwest New Mexico. My heavybag was hung between two trees and my speedbag platform was attached to the Clothes line when people used to hang clothes to dry.

I also sparred with my dad alot. It has not been easy but growing up in a small town is no excuse not to follow your dreams. If you want it bad enough, you will find a way to make it happen.

Thank you for the fast reply. A bag can be used for developing technique or developing conditioning, or even both. My point is to focus more on the skill aspect. I think the biggest problem with the scoring system is corruption, not necessarily the scoring system itself.

Whatever rules the organization uses, it has to abide by them. I have just started sparring at a gym and i have only been training for 2 months. My coach says im way farther than most beginners but i still have a lot to work on. One of the things is being able to punch through my target and my whole misunderstanding of power in my combination punches. The next thing is, should i be utilizing power in every punch for a combination or should i use it for the one punch i feel i can tag him with?.

This question is far more complicated than you think. You can throw power punches in combinations only if they land. Otherwise, committing to a big shot could leave you vulnerable. Well, if all you need is a body then any person will do friend, local martial arts club.

MMA gyms are another option. Thank you for sharing your motivational story with me, Joaquin. I know there is no excuse for someone to not pursue their dream. Johnny, what is your prediction on the outcome of the 4th fight by Manny Pacquiao VS. I am attending a MMA gym that teaches boxing and thats all i want to learn. The gym always has the same people, all of them are pro mma fighters and no true boxers.

There are virtually no beginners, just the same pro mma guys. Sparring isnt an issue but im not learning anything new. Basically im seen as another guy in the gym, more so a new kid. All i do is go in and hit the bag, there are no classes, and the supposed head boxing coach always looks at what i do and laughs. Should i continue this little game or part ways and find a better gym?

I have been on the prowl for a good gym that actually teaches for 2 years and no dice. Look up the local amateur boxing shows and see where the teams are located. I recommend heavyweights to do all the same drills as any boxer. To Johnny N, Thank you so much sir! I have been a big fan for boxing for over 3 years now and have been trying to get involved in the sports for this time and have been struggling.

Keep looking around at local clubs, maybe the MMA ones. It would be a good fit for someone like you. I think they are really great and has inspired me to get into boxing. I use to be really into weight lifting working out 5 days a week 1 hour a day. I was wondering if you do any workouts at home and if you could write an article or video of the equipment you would need to do so?

Also if you could do videos of a full one round of your workout? Videos that shows one round on heavy bag, speed bag, double end bag, shadow boxing and etc.

Kind of like a workout dvd and your our own trainer for us who want to do this at home for a workout. Thank you again keep up the good work. Basically just a begginner and having trouble relaxing whilst training, always very tense and whilst being tense all the time i run out of energy real quick.

How do you practice punching quicker without loading up? When im told to snap the jab out i just naturally load up to speed my punches up and having trouble loosing this bad habit? Beginners will have to spend some time before you get any good at it.

Learn to relax by doing more slow relaxed shadowboxing. Thanks so much Johny……. Your articles are magical………. No but I do have a video on the step-drag. Watch it out here: I do that when I throw like a stepping jab or a lunging hook.. Is that a bad habit? I always find more power that way. Hi Johnny, Great article and I appreciate your time and effort in sharing your boxing knowledge.

I want to train my midsection. Do you have any tips how to train my midsection that is functional to boxing. I started training this year and I really enjoy boxing. How I wish I was 10 years younger. I am 28 yrs when I started to have a formal training in this sport. Thanks and God bless. Well…there are a ton of core exercise routines.

You can look them up online and try some. All core exercises are pretty functional to boxing. Some more so than others. Yow johnny i have an important question. Yes, you can use soft contacts for sparring. You can check out my instructional guides for sale on this site and also the free videos on my youtube channel. Very minimum light dumbbell weights as most for beginners. Calisthenics are more important for beginners. I just starting boxing this year n this guide is really helpful.

I was wondering if u have any advice for me because I am really skinny n really want to bulk up thnx again!! Is it ok that I can only do a push up, run for about 9 minutes and train with my boxing gloves A pair of cheap Everlast gloves unfortunately? Do what you can. Everyone has to start somewhere. Keep improving what you can do and go from there. Keep up the great work! Preferably, find one with other women in it. Any tips on attention?

You learn how to watch fights by being in them yourself. Most of them are just guys with journalism or communication degrees or hookups and have probably never been in the ring.

Johnny; Thanks so much for your videos and expertise. I am 57 years old and my son recently dragged home a heavy bag and so I have gotten hooked on working out with it.

I have been working out for a bit under a month and am up to about 25 rounds per week. I am working on snapping my jabs, keeping my hands up and learning hand speed. Soon I am going to try adding combinations. I usually throw thirty left and right jabs per round along with some rapid intervals. I am trying to pays arrention to head and feet movement too. I augment my boxing with training for a road race 10K.

Right now I am focused on learning technique rather than power. I am not sure where I want to take the boxing but it does help with confidence and conditioning.