Archive for October 25, 2013

Amateur Boxing daily training

 

A DAY IN THE LIFE OF AN AMATEUR BOXER

Morning training done before going to work.
Evening training after work, approximately 1 hour after a light dinner.

MONDAY MORN
• 2-3 mile run.

MONDAY EVE
• Shadow box 4-5 minutes nonstop.
• Calisthenics: Jumping jacks, box step-ups or box runs, and 1/2 squats (fast).
• Sparring if opponent is available.
• Heavy Bag: 4 x 2 minute rounds. The 1st minute is pacing, the 2nd minute go all out.
• Speed Bag: 3 x 2 minute rounds.
• Focus Mitts: If coach not available, work the double end bag for 3 x 3 minute rounds.

Ab Work/Heavy Duty Crunches:
• 1 set x 25-50 reps w/no weight.
• 2-3 sets x 12-15 reps w/weight (25 lb.-45 lb. plate on chest).
• Finishing up with 1-2 sets w/no weight, high reps.
• Abs: Leg lifts w/weighted crunches.

TUESDAY MORN
• Interval Runs: Sprint for 10-15 seconds, jog for 45-60 seconds, continue for a total of 15-20 minutes. Finish up with bleacher runs.

TUESDAY EVE
• Weightlifting/Full Body: Heavy lifting–6-8 repetitions range.

WEDNESDAY MORN
• 2-3 mile run, averaging 6.5-7.5 mile pace.

WEDNESDAY EVE
• Shadow Box: Ducking drills & footwork.
• Jump Rope: Three 1 1/2 minute rounds.
• Heavy Bag: Five 1 minute rounds, standing in place going all out using combinations.
• Double End Bag: Two 3 minute rounds.
• Focus Mitts – if coach not available, do some light sparring. If no sparring, then do individual work; working on uppercuts, hooks, and body shots for 15-20 minutes.
• Speed Bag: Two 2 minute rounds.
• Ab Work: No weight, high reps.
• Push-up routine, and power punch routine.

THURSDAY MORN
• 2-3 mile light run.

THURSDAY EVE
• Weightlifting/Full Body: Light lifting–10-15 rep range.

FRIDAY MORN OFF

FRIDAY EVE
• Jump Rope: 5 x 30-40 seconds speed rounds.
• Calisthenics: Jumping jacks, box step-ups or box runs, and 1/2 squats (fast).
• Heavy Bag/Endurance: 3 x 3 minute rounds.
• Sparring: If not able to spar Monday evening, then spar today 3 x 2 minute rounds.
• Note: Monday is the preferable day to spar. If no sparring, then do individual work; working on uppercuts, hooks, and body shots for 15-20 minutes.
• Focus Mitts/Defense work: If coach not available, work on hand speed drills or power punch drills.
• Forearm and Neck Work: Don’t over do the sets, do approx. 3 sets each for the forearms and 3 sets for the neck.

SATURDAY MORN (whenever you wake)
• Sprints: 2 x 100 meters, 2 x 200 meters, 1 x 400 meters, for a total of 5 rounds.
• Finish with interval hill work: Run up the hill, walk it down, for a total of 10-15 times.

SATURDAY LATE AFTERNOON
• Body Exercises: Jump rope, footwork drills, medicine ball work, and abs.
• Food cheat day!!! The reason for cheating today and not Sunday is, you would be too lethargic (sluggish) for Monday’s training.

SUNDAY MIDMORNING
• 1 mile casual walk.

Icing an Injury: Sprain or Strain

 

At the onset of an injury and/or feeling of pain, it is very important to ice for the first 48 to 72 hours and elevate the injured area. Ideally ice should be applied 5 to 10 minutes of injury.

Apply ice pack for 20 minutes at a time every 2 to 3 hours. Do not use heat in the beginning, heat will cause blood vessels to enlarge, causing the pain to increase. To ice, use a bag of frozen peas or corn. Frozen veggies are much smaller than a baggy full of ice cubes, therefore conforming easier to the body part.

Do NOT ice an injury for more than 20 minutes at a time, this will not speed up the healing process, and it can cause damage to the tissues (frostbite).

Ace cold press is what I use. It’s made of fabric, will not burn the skin, 10.5″ long, and will last forever. Walgreen’s and Amazon sells them.
Cold-pack
Take it from me about the importance of immediate icing, I have torn my bicep twice, dislocated shoulder, damaged both wrists, and so on. Injuries never end for the boxer or lifter.

APPLYING HEAT: After 72 hours, apply heat instead of ice. Use heat pads, hot soaks, hot showers, or heat liniments and ointments. It not always necessary to apply heat, it depends on if you are still experiencing pain.

Diary of the Heavy Bag- Training Tips

 

The key to the heavy bag is learning to use it properly. In return, it will help develop power and hand speed along with overall body conditioning.I suggest not using bag gloves, this could harm your hands over time. I recommend using 14 oz. gloves for the guys and 12 oz. for the girls.Wear a mouthpiece when hitting the bag, this will help build up the lungs. Learn to breath properly, in and out of your nose. Do not get in the habit of holding your breath as you punch, this will be a difficult habit to break. Always exhale as you hit.

Every boxer should know how to pull their punches. This is mandatory when I train my people on the heavy bag. To pull a punch: As you hit the heavy bag, drive into the bag 3 to 4 inches, whip it back to your defensive position as fast as possible. If the bag is swinging or rocking excessively, then this means you are pushing (the bag) more than you are whipping back your punch. A proper strike should have a snap on it with a cracking sound upon contact.

As your speed increases on the heavy bag so will your back speed. To accomplish both, it will prevent you from being counter punched. It will also help you with your balance, preventing you from falling forward or leading with your chin.

Bag work is like road work, it needs to be changed up. Speed work, interval work, and power work all should be incorporated. I recommend 3 to 4 days a week on the heavy bag, and to always change the tempo.

click here to view my YouTube Heavy Bag Instruction channel

 

HERE ARE A FEW HEAVY BAG TRAINING EXAMPLES

I. 3 to 4 rounds standing in place for 45 to 60 seconds, working your inside boxing skills.
For instance, body shots, hooks, and short right crosses. Concentrate on stiff short
punches, along with moving your head to one side and the other. Be aware of your hip
and shoulder rotation. Finish the round with machine guns for 5 to 10 seconds nonstop.
Rest only 30 seconds between rounds.

II. 3 to 4 rounds moving around the bag for 2 to 3 minutes while working outside and
while moving side to side. Work on timing of your punches with the movement of the
bag. Concentrate on your footwork by doing less punching. Use your jab and cross while
moving around the bag, staying focused on your footwork. By doing this, it will seriously
improve your physical endurance. Rest at least 1 minute between rounds.

III. 3 to 4 rounds; the first 20 seconds stand in place and go all out using combinations.
The next 30 seconds move around pulling your punches. End with 10 seconds machine
guns, for a total of 1 to 2 minute rounds.

There are several types of heavy bag interval training. The most important factor is to keep up with your bag training, don’t think you can skip a day. Keep changing up your bag training mode, this will keep your body shocked so that you do not become too comfortable in a pacing type style.

“VICTORY BELONGS TO THOSE WHOM PERSEVERE”

 

Overcoming Sparring Fears

 

The number one rule is to always trust your coach. He would not allow you to spar if you were not ready. My motto that I preach to my fighters is “TRAIN LIKE YOU FIGHT, FIGHT LIKE YOU TRAIN”. It is vital to remember everything that you have been taught. Sparring is a learning situation, not an ego booster. Sparring builds confidence.

To finally put to use what you have been going over in your training is the best experience. Making contact with your opponent will educate you on your weaknesses and your strengths. Sparring is where technique is perfected.

 

Being in great shape also gives you confidence in the sparring ring. To cheat yourself of your training will only cause mistakes. Practice does make perfect, this saying is so true for the Boxer.

Never give your opponent too much credit before a sparring match (and of course in an actual fight). You must believe in yourself, and believe in your coach. Listen to what your coach tells you while in the ring. He sees what you do not, he knows you better than you do yourself. Whatever he tells you to do, do it, he will guide you step by step.

 

If it becomes apparent that your opponent is not as good as you, then work your defense. If you find he is better than, then try to put out more offense. Respect your opponent by giving him a good sparring match.

Anxiety is common with most novice boxers. The more you spar the more comfortable you will  become with yourself. Think of sparring as a learning lesson, if you do poorly, then train better and harder in the gym, preparing for the next time and the next.

 

Tighten & Tone up in 30 days

 

WHY IT WORKS:
It’s very basic, it’s doesn’t take long to do, nothing to purchase but a jump rope, most importantly it works the whole body!

If you need to get in shape quick for a special day coming up, then give this workout a try. It targets all your muscles and pumps up the heart, your legs especially will get hammered! All you need to purchase is a jump rope. Drink plenty of water during and afterwards.

Begin at a comfortable pace, meaning, do whatever amount and duration you can. You might only be able to do 2 rounds of jump rope for 30 seconds, that’s fine, you still must complete numbers 1 through 8. Just keep pushing yourself, by the end of your second week you should be able to double with what you started off with.

Here’s your Drill: Do this routine 3 days per week.
1. Jump Rope: 4 rounds of 1 1/2 minutes [Beginner: 2 rounds of 30+ seconds]
2. Ab Crunches: 25-50 reps x 2 sets [Beginner: 8 – 12 reps x 1 set]
3. Jump Rope: 2 rounds of 1 1/2 minutes [Beginner: 2 rounds of 30+ seconds]
4. Pushups: 10-20 reps x 3 sets [Beginner: 8 -12 reps x 2 sets]
5. Jump Rope: 1 round until breathless [Beginner: same, jump until breathless]
6. Tricep Dips: 12-15 reps x 3 sets [Beginner: 8 – 10 x 2 sets]
7. Ab Crunches: 25-50 reps x 2 sets [Beginner: 8 – 12 reps x 1 set]
8. Karate Squats: 10-20 reps x 3 sets [Beginner: 10 reps x 2 sets]

Tricep Dips can be performed using a chair, keep your elbows slightly tucked in, don’t allow them to flair out too wide.

Karate Squats is just a squat without using any weight. Feet shoulder width apart, hands on hips, squat down to parallel position, making sure that your knees do not extend beyond your toes. In down position raise your arms forward (straight out), hands back on hips as you straighten your knees coming up.

To get in even faster defined shape, work out 5 days per week by picking a different form of exercise. It could be boxing drills (shadow boxing, heavy bag rounds, speed bag work), or weight lifting, or machine circuit training, etc.

How to Box different Boxing Styles

 

Tall Opponent ● Jabber ● Slugger ●  Rusher


HOW TO BOX A TALL OPPONENT
Make the opponent come to you, don’t force your offense work. If he won’t come to you then use a double jab and move inside, this will take away his reach. Try to remain inside while working the body.

If getting inside is difficult, then use combinations while moving forward. Use caution when moving forward, this should be a last resort. Reason being, it would require a great deal of energy, but, if mastered you would equal out his reach and his height differences.

 

HOW TO BOX A JABBER
Always be ready to catch his jab with your right hand. If he is really fast then use a two hand block. Be sure to keep your hands up, ready to strike back.

Try countering or pairing. If this fails, force the jabber to the corner or to the ropes and continue with 2 to 3 straight punch combinations.

Last attempt would be to slip or duck to his outside while blocking his jab, then move your feet to gain closer range. This cuts off his jab range. Remember, always keep tight and in close, this will cause his jab to not be as effective.

 

HOW TO BOX A SLUGGER
Never stand in front of the opponent for more than a few seconds. Always circle him to your left and occasionally to your right. Never allow the slugger to get set, and never allow yourself to fight his fight. Sluggers will attempt to draw you in.

 

HOW TO FIGHT A RUSHER
Most rushers will charge you with crosses or with hooks. Don’t get caught at the end of a punch. How not to get caught would be to cut off the punching distance by stepping in, then side step away. Never move back out (straight) in front of him.

Use jabs and uppercuts. Rushers usually swing wide, leaving his underneath open, making himself susceptible to a swift jab. Most rushers tire themselves out. Tie him up and save your real punches for later rounds.

Motivation for the Boxer

 

WHAT MOTIVATES A BOXER TO TRAIN HARD

I can only speak for myself, perhaps what you read here will help motivate you.

Back in my boxing training days, there were two main thoughts that I always kept in the back of my mind, these two kept me hungry and motivated on a daily training basis…

1) When meeting your opponent in the ring or even if sparring, wondering if the other guy trained harder than you.

2) The fear of not winning, having to face defeat, or, at the very least, did I perform at my best when it was all said and done.

Fear is a good thing, it causes you to rise to the occasion. Fear of losing in the ring, will get you up early in the morning and into the gym.

Mental is as important as physical training. Before my daily training I would ask myself “Are you a Warrior or are you Weak?”. I would set up different surprising physical demands. For instance, jump rope nonstop for 20-30 minutes, or it might be 5 minutes straight of heavy bag training. YOU MUST ALWAYS TAKE IT TO THE NEXT STEP, DO NOT CHEAT YOURSELF BY SHAVING OFF ANY OF YOUR WORKOUT.

Your Aura/Character- I always believed that it is better to be a quiet deadly weapon, rather than a loud ranting ego idiot. These gym types motivated me, looking forward to sparring them in the ring. Your opponents ego, never let them get to you, use it to train harder and wait for that day in the ring. When you behave like a lion, keeping to yourself, keeps people guessing, they try to figure you out, and that is a pretty good feeling.

Arrogance verses Confidence are two different types of animal. Being self-assured is a good thing, every day you should question your actions, don’t let any surprising answers come out in the ring. Know who you are, be confident.

The arrogant type are the same as the talkers, they go down in the ring easy. Always carry yourself proud, always be ready to lend a helping training hand to those that are pushed around by the loud mouths. This will give you more respect by others. Demanding respect with your mouth is a sign of immature weakness. We all know that, too bad they don’t.

Visualization plays a major role in your training. My wife Renene used it when competing in Powerlifting. After she was done with her training for the day (on heavy days), she would sit down in a quiet corner and picture herself doing the lifts. If is was the squat, she would count out the steps to take walking the bar out, see herself descending, popping back up, walking the weight back in and racking it. Then the final visual would be the judges giving the green light and the crowd roaring. She was extremely focused and never once red lighted at a meet. Power Lifters have a lot to take from, they are true mental and physical beasts. Think about, how else can some of those guys bench over 600 or squat more than 1000 lbs. Sure you might say they have supplementation assistance, but their body must still rely on their mental.

When I trained, I always told myself “there is no ‘Time Out’ in the ring, my conditioning must be at 100%”. Fear of failure is a great motivator, it will keep you coming to the gym every day, to only train harder every time. If you have a bad day in the gym, then get back in there the next day and train even harder. Demand more of yourself!

It is important to have your training structured, make goal sheets, plan out your workouts on a weekly basis. Same goes for your personal life, keep your lifestyle and home organized then you shall have NO training distractions.

Don’t allow negatives to remain in your head, pick yourself up, give it a kick and move forward. My two favorite quotes of mine are “No Excuses” and “No One will Outwork me Today”.

 

You can overcome anything, you must be strong willed and BE a hard worker!
by Joe Leinhauser

Boxer’s Training outside of the Gym

 

Boxer’s- Training on your Own

Here you go IronGloves members… For those wanting to know what they should be doing outside of the boxing gym, this program is to coincide with your training that you do at IronGloves. It will improve your physical abilities to better condition you for boxing, in addition, it’s a fat burner and muscle definition accelerator. This workout is not for the weak or for any whiners. It is a very intense training program that will test your ‘will’ to be pushed to your max!

The Monday through Friday workout is based on a person that trains at IronGloves on Tuesday & Thursday, make adjustments if your IronGloves training falls on other days. In the areas that you see 12/10/8 (this is not a date) it is ‘Pyramid Training’. You start off doing 12 reps with light weight, then 10 reps using medium to medium heavy weight, ending with 8 reps using heavy weight.

RED = TRAINING AT IRONGLOVES Tues & Thurs
BLACK = TRAINING ON YOUR OWN AT HOME OR AT YOUR HEALTH CLUB

Monday = Weight Training [Back/Triceps/Legs/Calves/Forearms]
1. Seated Rows: 10 reps x 3 sets
2. Lat Front Pulldowns: 10 reps x 3 sets
3. Tricep Pushdowns: 12/10/8 (total of 3 sets)
4. Tricep Dips: 10-12 reps x 3 sets
5. Leg Press: 12/10/10/8/8 (total of 5 sets)
6. Squats: 12/10/8/8 (total of 4 sets)
7. Calves: Standing 15-25 reps x 3 sets  8. Forearms: Reverse Wrist Curls 10-15 reps x 3 sets

Tuesday = Training at IronGloves
In addition to your lesson with your coach, on your own also do Shadow Boxing, Heavy Bag Work, Speed Bag, Jump Rope, & Ab work.

Wednesday = Cardio Day select one of the three
1. Stationary Bike: 5-6 miles.
2. Treadmill: Run 1 1/2 miles or Walk 2 1/2 miles.
3. Bleachers: 5 sprints up, walk down, 5 sprints up, etc., for a total of 5 rounds.

Thursday = Training at IronGloves
In addition to your lesson with your coach, on your own also do Shadow Boxing, Heavy Bag, Plyometrics, & Ab work.

Friday = Weight Training [Chest/Shoulders/Biceps/Traps/Abs]
1. Pushups: 15-20 reps x 3-4 sets.
2. Bench Press: 10 reps x 4 sets.
3. Upright Rows (straight bar or v-bar): 10 reps x 3 sets.
4. Side Lateral Dumbbell Raises: 10 reps x 3 sets.
5. Straight Bar Biceps Curls: 12/10/8 (total of 3 sets).
6. Hammer Dumbbell Curls: 12/8/8 (total of 3 sets).
7. Shrugs (straight bar or dumbbells): 12/10/8/8 (total of 4 sets).
8. Ab Crunches: 15-25 reps x 3-4 sets.

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Saturday = Running Day  select A or B

A. Sprints/Beginner: 100 meters x 30 second rest x 3 rounds.

B. Sprints/Advanced: 200 meters x 30 second rest x 3 rounds.
2. Cone Run: Set 2 cones approximately 20 ft. apart, start at cone #1 & run as fast as possible to cone #2, continue to run back & forth nonstop for 45 seconds, rest for 1 minute, do 2 more rounds, for a total of 3 rounds.

Sunday = Conditioning Day  
Do all of the below; workout time approximately 45 minutes.
1. Jumping Jacks: 1 minute.
2. Karate Squats: 15 reps x 3 sets.
3. Jump Rope: 1 1/2 minutes.
4. Gator Pushups: 15 reps x 3 sets.
5. Karate Squats (squats w/no weight): 25-50 reps x 3 sets.
6. Clap Pushups: 10 reps x 3 sets.
7. Jump Rope: 1 1/2 minutes.
8. Ab Crunches: 20 reps x 4 sets.
9. Shadow Box: 45 seconds to 1 minute x 3 sets, use Slip & Punching Drill & moving techniques.
10. Weighted Shadow Box (2lb. dumbbells): 30-45 seconds x 2 sets.

Interval Training: Burn Fat w/out Losing Muscle

Not only is this subject a primary concern for boxers, this question by far is one of the most common asked questions. If you do too much cardio and if it is done at too high of an intensity, you risk not only losing muscle but also strength, only to become a smaller version of yourself. Your body will soften up (loose muscles/skin), resulting in more muscle tone loss over time.The key is INTERVAL TRAINING! 

Interval training to describe it best in layman’s terms, are short bursts of all out power, it is pushing your body to the max for seconds at a time. Interval training is also key to conquering burning fat while also increasing your endurance. The best time of day for interval training is first thing in the morning on an empty stomach, reason being; your metabolism will burn fat more efficiently, and if you cannot workout in the morning, then do so 3 hours after your last meal. Training will be over the course of 4 days, 3 of the days will consist of interval training, the 4th day is distance training day. Example days: Monday, Wednesday, Friday, and Saturday.

For the boxer, without proper endurance training, they could not last any great length of time in the ring, but yet, they need to burn away the fat, commonly they lose muscle mass in trying to do so.

INTERVAL TRAINING (SPRINTS) NOT RECOMMENDED ON BOXING TRAINING DAY
Interval training and weight training should be done on the same day. Do not include either on your boxing training day. Boxing training should be only boxing and of course ab work and push-ups. Distance running can be done on boxing days (2 to 3 miles), reason being, it’s a paced exercise. If it’s difficult for you to give up the idea of no intervals with boxing, then do only short sprints (40 yard dashes).

SUGGESTED TRAINING REGIMEN:
Boxing training 3 to 4 times a week, weight train 2 to 3 times a week, and interval train on the weekend.

___________________________________________________

The following are two types of Interval Training:

#1 Stationary Bike or Treadmill or #2 Sprinting. You can choose either to do the bike or do your training outside, personally I like to mix it up and alternate back and forth from week to week. One week I’ll do the bike, or even do bike for 2 weeks worth, then switch over to outdoor sprinting. #2 can also be performed on a treadmill. You will need to purchase a timer or stop watch.

Days 1, 2, 3  (Mon, Wed, Fri)

#1 Stationary Bike Interval Training:
3-5 minute warm up, then for 30 seconds increase to level 10 or higher (gasping for air type level), then coast for 90 seconds (coasting should be at a level 5). Repeat this order for a total of 15 times with a 90 second coasting in between the high levels. Total time is approx. 30-35 minutes, ending with a 3-5 minute cool down. Total workout time 30-35 minutes.

#2 Sprinting Interval Training:
Warm up first, then 1 round of running or jogging for 1 minute, followed by 1 round of sprints for 30 seconds, at the end of 6 times/rounds, cool down with walking. When this workout becomes easy, bump it up to 12 times (12 rounds). Eventually you want to get to 20 rounds for real hardcore training.

I hope you get the idea of what interval training is about, I usually refer to it as pain training. You must surpass the pain threshold and train through it, honestly, you will be amazed how quickly results will occur, saying good-bye to those love handles and any of those other hidden fat pockets!

Day 4 is the distance day, 3 options:
(1) 45 minute bike ride or (2) 3-5 mile run/jog or (3) 45 minute to 1 hour walk.
Too much distance could be costly to muscle mass, but there is still a need for distance in order to be a great boxer that can last in the ring. This is why distance is only done 1 out of the 4 days and not done everyday like old school. Old school boxers would run  everyday, with science and technology boxers have become educated on interval training, their body doesn’t become broken down and they maintain size/muscle.

IMPORTANT: Remember to eat complex carbs 20-30 minutes after aerobic training to help replace glycogen in the muscles.

 

Train hard and good luck!  Joe Leinhauser

Boxing Report Card

For you coaches out there, here is a great way to score your people to see where they are at, giving them a tool, and a goal to work towards to!

Boxing Report Card

 

 

 

 

 

 

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