Boxing and Kettlebells

Sunday morning boxing workout. We continued our focus on developing the bob and weave counter against hooks. Our planned workout was to have more mitt drills as well as some limited sparing (lead hand punches only) but Tony's shoulder started to act up after the third round of mitt drills. After some soft tissue work on Tony's shoulder we finished with a review of the kettlebell swing - a fanstatic exercise for all athletes (whether done with a kettlebell or a dumbell). I provide some usefull links for learning this exercise at the end of the post.

Roll Call: Tony

Warm-up:
2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions

Defense Circuit 3min/1min (2 circuits)

• Maize ball
• Rope line
• Rack

Footwork/Agility
Line work (1 minute rounds run continuously)

• Forward step with alternating slip (slip to left with left foor step and to the right with right step)
• Single leg hop forward and back (going across the line)
• Double leg hop sideways (heels together hoping forward and back across the line moving sideways)
• Hip/shoulder twist (hands on hips, full twist so elbow faces forward)

Shadow Boxing

1 x 3min round each

• Boxing
• Thai boxing

Mitts/Pads (2min/1min)

• Quick response jab cross defending against jab
  We used Bas Ruttens jab defense drill adapted to focus mitts.
• Bob and weave lead hook after jab cross – return with cross hook
• Bob and weave rear hook after jab cross – return with hook cross

Finisher

• Review KB swing. The Kettle Bell Swing is an excellent exercise once you have learned it but proper form is difficult to learn and teach. I have neglected teaching this recently due to “so little time but so much to teach”. You may think, why should I learn this exercise but it teaches powerful hip drive that translates into harder punches and kicks (your power comes from your hips and legs whenever you throw a hard punch or kick and practice with the swing, dumbbell or kettlebell, develops this). In addition, high repetition interval swings are great for building stamina and endurance. A great resource for learning the Swing can be found at Perform Betters website under their Training Zone tab followed by their Kettlebell tab. Don’t forget, you can use a dumbbell for learning and performing this exercise (though, I feel it is easier to learn with a kettlebell due to holding it palm down). Anthony DiLuglio offers great instruction under “Swing Exercise Video’s 1-3” as well as “Kettlebell Training Clinic – Swing Part’s 1-3”


• Crossfit WOD weighted pull-ups 7x1 (I had Tony sit this out to save his shoulder)

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