Still in action

Intro
Our recent workouts have been a bit sporadic and mainly focused on mitt training (due to issues with the heavy bags – both are back up now). As the weather finally gets warmer we’ll be adding in some training with tires and farmer carries (we’ll be using 5 gallon water bottles filled with sand). We have been sticking to basic boxing training and focusing on technique issues (elbows in while punching, keeping hand up during combinations, etc.).

New instructional videos will be up soon, weather permitting (I have to rely on natural light).

Our last workout was as follows:

Warm-up:
2x3min jump-rope (last 30sec double unders)
2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 overhead squats w/PVC pipe, 10 GHD sit-ups, 10 back (hip) extensions

Defense Circuit 2min/30sec (2 circuits)
Maize ball
Slip line

Offense Circuit 3min/1min (3 circuits)
Heavy Bag hands
Speed bag

Mitts/Pads
4 rounds (3min/1min)
We started with quick straight punches (hit as soon as you see the pad) and moved to hooks and defense. Defense work mainly consisted of maintaining cover after punches and then progressed to covers followed by punches. We are working a lot on sharpening hook and body punches (staying balanced, relaxed and covered up).

Finisher
3 sets of ten Ring push outs
Single ring set at waist level, 2 hands on top of ring, arms fully extended. Push out till your arms are overhead and pull back to start position. This is basically the same as a wheel push out.

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Update

Just in case you are wondering: we are still here working every week even though I haven't posted for a while.

I had hoped to have some new videos up but my heavy bag mount snapped of the ceiling yet again a few weeks ago. Since this is at least the third time in the past year that it has come down (no injuries this time or in the past) I decided to do some research on the subject (never having had this problem before). It's been very aggravating not having a bag up since it has limited my solo training to the shadow boxing, slip line and maize bag. Training others I've concentrated on the focus mitt's and thai pads, which has been a lot of fun.

Tomorrow, Satuday, I'm getting the bags back up. As a result of my research I've decided to hang the heavier bag using the mount pictured above with some additions. The first is attaching a heavy spring to absorb shock, something I've meant to do in the past. The second is to use a 3 foot 2X4 attached to 3 ceiling joists and attaching the mount to that to distribut the weight and shock. I haven't really had any problems with the lighter bag but I'm adding a lighter spring to the heavy eye bolt in the ceiling.

Check back later this coming week for some new videos.

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

Warm-up:

• 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

Mitts

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.

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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 http://extonkettlebells.com/brianpetty.aspx . 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). http://extonkettlebells.com/default.aspx 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 http://extonkettlebells.com/osboxing.aspx about 2/3 the way down the page.

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Diet and new videos

One week into Precision Nutrition . So far I feel great. It has been an adjustment; I am more accustomed to a lower carbohydrate diet with more fat (generally ketogenic levels). In addition, I’m more accustomed to fewer meals (usually 4 plus some low carb snacks), as well as a lot less vegetables and fruits (which everyone needs to eat more of). Currently I am eating 5-6 meals a day with a serving of vegetables or fruit with every meal and focusing on whole food (minimally processed). I don’t like very many vegetables so I’ve kept it to broccoli, cauliflower and spinach (trying to stay away from starchy veggies). My first day or two was a little tough since the volume of food was a bit to high for me – I’ve lowered my meal sizes to make it a bit easier (now I don’t feel so full all the time).

Some things I have learned – get your first meal early (don’t put it off, at the very least you’ll be over hungry later and be tempted to snack on bad stuff), keep up prepping food (cook enough brown rice, quinoa, chicken breasts, etc), keep fresh fruit around (just in case you feel the need to snack – better to eat real food than crackers, processed food, etc).

My weight is stable, currently between 160-165. Weight loss is not a goal for me, fat loss, muscle/strength gain and better energy are my goals, so the scale doesn’t tell me that much.

So far Precision Nutrition seems to be a great fighters diet, plenty of complete protein to sustain your muscle, and lots of micronutrients from whole food. I am still using supplements – 3 a day multivitamin, vitamin C, magnesium, vitamin D (it is cold and flu season and sun exposure is minimal) as well as plenty of fish oil.

My current supplemental workouts are focused on Rippetoe and Kilgore’s Starting Strength routine because my limit strength is low right now (and I miss focusing on the basic barbell exercises). I am taking a short break from the Crossfit WOD (Workout of the Day) to work on my strength base before going back to the WOD’s.

I am working on a 4 part video series, to be posted on this blog, on using the Heavy Bag as a Training Partner – in other words using it to develop your offense and defensive skills. Pounding away on the bag is a great workout but for fight training you need more than that – you need to train with the bag like it’s a live opponent and not just hit it mindlessly. Most people just use the heavy bag to punch away thinking it’s just a conditioning tool but it can be used for so much more. Stay tuned!

Open Training - Boxing

We had our first true open workout, scheduled in advance on the blog. While I know there is interest in the area for training, it was a no show night. As a result I did a solo workout. Finally got the speed bag set back up, in a new spot, so I used that.

Roll Call: Just me tonight.

Warm-up:
2x3min jump-rope (last 30sec double unders) – finally able to get 14 consecutive double unders
2 rounds – 5 rope pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions

Defense Circuit 3min/1min (2 rounds)
Speed Bag – hand wraps only
Shadow boxing – with gloves

Grip Work – 54lb. kettlebell pulls with IronWoody Band (performed underhand with the band looped through the kettlebell while standing on a 22” box – grip the band, keep changing hands until the bell reaches hands and reverse going down – 3 sets).
Video below (from Zach Esh).

Unable to use the heavy bag tonight, I broke the attachment off the ceiling over the weekend during another workout (the other bag I’ve been using for groundwork and throws). Both bags will be back up by Wednesday night and ready for Thursday practice.

Thursday we’ll be focusing on Muay Thai work 6-7:30, again all are welcome. Please email or call ahead if you’re going to attend so I that I can prepare enough space to accommodate you.

New videos will be up shortly on using the heavy bag as a live opponent.

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New Schedule

This week we’ll be hosting open training in the Garage Gym from 6:00 to 7:30pm on Tuesday and Thursday. This means, any and all who want to come out we are training these day’s this week we'll welcome you. If you are late we still welcome you but you’ll miss some of the training. I’m still open for other times but you’ll need to call ahead so I can work you into my schedule. Tuesday we’ll focus on boxing fundamentals and Thursday we’ll focus on Muay Thai and kickboxing. Since it’s cold out the garage door will be down but don’t be afraid to knock, we’ll open it to let you in.

As a side note, I’m starting using Precision Nutrition as my guide for a training diet. I’ve read up on John Berard and found his strategies match my goals. More to come on that in future posts.

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