FROM THE PAST OLD-TIME COACHES TRAINING DRILLS
HEAVY BAG ~vs~ HEART RATE
One day a week the coach would meet with us to test and see if we were doing our roadwork. He would have us hit the heavy bag for 1 minute, then rest for 20-30 seconds, then check our heart rate. If your heart rate was high between 80-90% of the maximum heart rate zone and if it wasn’t coming back down rapidly, this would tell him that we weren’t keeping up with our roadwork.
SHADOW BOXING TRAINING
The coach would use a newspaper to test the snap of your jab. He would hold up one sheet of newspaper, with gloves on, the boxer would hit the sheet of paper in the middle. If it made a loud cracking/popping sound, this means you were snapping your jab correctly. This drill helps develop speed.
REACTION AND FOOTWORK DRILL
The coach would have you use only the jab, the objective was to see who could get behind the other fighter first. Both guys are to keep trying to get behind one and another while jabbing each other.
THE SAND BOX
We had two sand boxes, one full of sand, the other was empty. The coach would time us to see how long it took for each to shovel and fill up the empty box with sand. Now we use the sledge hammer drill on the big tractor tire. Benefits endurance and tendon strength.
CHASE and TAG DRILL
Place 4 cones (or boards) in a 24 x 24 foot square parameter. Three guys would be inside the square, one of the three guys would have on a weighted vest. The guy with the vest would have to chase the other two and try to tag them, all while staying inside the cones. It might sound easy, but believe me, it’s not. Because of the constant stopping and starting, it will really help with your fast change of footwork direction, it will also improve your explosion.
With two plastic gallon milk jugs filled with sand, the coach would have us carry a jug in each hand while walking up and down the hill for 1-2 minutes, we would do this for 3 rounds. This will improve shoulder and hand strength, and seriously develop the legs.
Place a tennis or racquet ball beneath your chin. You then would jab the heavy bag without allowing the ball to fall. This teaches you to keep your chin down/tucked.
THE ‘OLD SCHOOL’ WAY OF TRAINING WE CAN ALL LEARN FROM. WE DIDN’T HAVE ALL THE NEW OPTIONS OF TODAY, WE HAD TO INVENT HARDCORE WAYS OF TRAINING. OF COURSE SPORT SCIENCE HAS DEVELOPED TRULY REMARKABLE ATHLETES, BUT, LET US NOT FORGET, TO ONCE IN A WHILE THROW IN SOME OF THE BREAD AND BUTTER WAY OF TRAINING.