Sunday, January 4, 2009

Boxing Day (not the British Holiday)

For our first day of training in the New Year we focused on basic boxing technique using a modified Boxers Workout format.
Roll Call: Tony

  • 2x3min jump-rope (last 30sec double unders)
  • 2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions, 10 Overhead squats with PVC pipe
(I continue to like the official Crossfit warm-up since it pretty much uses all the major muscle groups to get everything ready for action.)

Defense Circuit 3min/1min (2 circuits)
  • Maize ball
  • Rope line
  • Shadow Boxing
We focused on low line counter punching (I got a new body shield for Christmas and just had to use it). We each did 2 rounds (3min/1min), first round focusing on countering the jab with an inside slip and low jab back (should be simultaneous), the second round we focused on jab cross defense with a jab catch followed by an outside slip and lead body hook. We did include other punching, as well as combinations, in these drills to keep it interesting but focused on the two drills mentioned above.

Heavy Bag/Speed Bag circuit
3 circuits alternating heavy bag and speed bag with 3min/1min rounds

Heavy Bag rounds
  • Round 1 Jabs and outside punches focusing on speed and accuracy.
  • Round 2 Outside combinations, mix of power/speed/accuracy (Jabs, Jab cross, Jab Cross Hook etc.
  • Round 3 Inside fighting power focus, primarily hooks and uppercuts.
That was it for our first day of training in the New Year, hope you like it (I know we did).

Alert: Look for new videos coming soon on using the Heavy Bag. I finally got a new, dependable, camera for Christmas and have a lot of videos lined up to shoot and post up here (I’m aiming for 1 a week and I have 9 set to go) so stay tuned.

(Post comments, suggestions or questions to “Comments” below)

Friday, January 2, 2009

Basic Boxing Workout

It a new year and I though I'd show you another basic boxing workout. You’ll notice the similarities to the other two that I’ve posted, basic boxing or wrestling workouts always follow a standard format though everyone has tweaks that they add to focus on different areas, and this is because this format has proven itself time and again. This workout comes from Brian Petty, RKC . Brian and I used to train together back in college and continued to until I left the East Coast to move out to Illinois in 1999 to pursue a Doctorate in Chiropractic (which I earned in 2002 - I continue to run my office in Plainfield and train).

Brian currently runs Exton Kettlebells (in Exton, PA). If you are looking for a trainer and live near there I recommend that you check him out.

Brian’s current focus is on bare knuckle boxing for self defense and conditioning.

The basic workout is as follows:
Goal is 3min work/1min rest each round (you may need to work up to that).
  • 3 rounds shadow boxing
  • 3 rounds jump rope
  • 3 rounds speed bag
  • 3 rounds mitts
  • 3 rounds heavy bag

If you have anything left in you the workout follows with a bodyweight workout focusing on various pushups and sit-ups using a ladder format.

For more details (what to focus on in each round) refer to about 2/3 the way down the page.

(Please post comments, suggestions or questions to Comments below)