Archive for August 23, 2013

Are you Fit ready?

NAVY SEAL REQUIREMENTS, just to be accepted into the Seal training program,
check it out… this is just the bare minimum requirement.

You may think you are physically fit, but can you:
Swim 500 yards using breast and/or side stroke in 12 minutes and 30 seconds, rest for 10 minutes, then
Do 42 pushups in two minutes, rest for two minutes, then
Do 50 situps in two minutes, rest for two minutes, then
Do 8 pull-ups, rest for 10 minutes, then Run 1.5 miles wearing boots and pants in 11 minutes and 30. seconds

Boxing: Proper Stance & 5 Basic Punches



Jab ● Right Hand Cross ● Hook ● Right Uppercut ● Left Uppercut



Foot Stance

Foot Stance
Stance: Left foot in front, feet should be slightly wider than shoulder width. Right and on lower chin, left hand is approximately 4 to 6 inches in front of you at a slight angle. Your body is at an approximate 45 degree angle, towards your opponent. Knees are bent, chin is lowered slightly, keeping shoulders and body relaxed.



Jab: Move your left shoulder forward locking your left arm and elbow out, forcing the palm of the hand downward towards the floor. Quickly return your arm back into a defensive position, (a whipping type action/motion). Your jab should be equally the same speed going forward as coming back with it – SNAP IT!



Right Hand Cross
RIGHT HAND CROSS: Throw the right hand from your face, coming up on your back right toe. As you pivot left, rotate hip forward, locking your right arm straight out. Make sure that the right elbow is up and  the palm is facing the floor.



HOOK: As you throw the hook shift your body weight to the right foot. Pivot on your left foot as you bring your left arm around. Keep your arm at a 90 degree angle with the palm facing to the floor. Your elbow and hand should be parallel. The only variation would be the palm can also be facing inward for long range hooks.



Right Hand Uppercut
RIGHT UPPERCUT: Lower the right shoulder as you drop your right hand under the target, keeping your arms in close to your body.  Now rotate your right hip forward and drive the right fist in an upward position, palm facing yourself. Stop at about forehead level.



Left Uppercut
LEFT UPPERCUT: Lower your left shoulder as you lower your left hand under the target, palm should be facing the ceiling. Rotate your hip forward and drive the left fist in an upward position. Palm facing yourself, stopping at about forehead level.

Mistakes Boxers make



The most common fault I see when a Boxer starts out is with their STANCE, it can be a difficult problem to break/overcome if not corrected in the very beginning. The novice will have their shoulders positioned inaccurately & their feet are all over the map.

Shoulder offense — Squaring the shoulders up with their opponent, making themselves a wide open target to hit.  

How to Fix: Lead with your non-dominate hip & shoulder, this will put the body at a slight angle, the body will then be less exposed/open.

Feet offense — Feet are far too wide, which will cause one to be off balance. Being off balance will not allow you to get off an effective punch. Think about it, if your feet are off balance & you get hit, you’ll go down much easier.  

How to Fix: Feet should be slightly wider than shoulder width. Important; be sure to never cross over your legs when moving left or right.

To see STANCE click —> Proper Boxing Stance and the Five Basic Punches

More on Stance & Balance: When learning to punch make sure you keep your feet set. Don’t ever lift them off the ground. Sitting down on your punches is one of hardest to learn. THE FOOT MUST BE SAT DOWN ON (PLANTED FIRMLY) AS YOU THROW THE PUNCH. Another mistake is leaning to far forward when punching. Be sure to throw through with your hip & don’t lead with your chin. Practice punching the heavy bag standing in place & throwing various punches. Continue to practice to the point your not feeling off balance or falling forward. Once this is accomplished, then start moving around & punching the bag.

As you punch make sure you exhale, blowing out your air. It’s very common for most to hold their breath, especially when throwing combinations or sparring. Holding your breath cause irregular breathing, leaving you vulnerable to body punches, which will cause you to get the wind knocked out of you. Breathing properly relaxes the fighter & keep you in rhythm.

Of course the Boxer knows this is the golden rule, yet it’s difficult to instill it in the brain. After hours of training the Boxer will almost always lose this focus. Also, what the Boxer will commonly do is… when throwing from on side, the fighter will drop his hand from the other side, or when throwing a combination, he’ll do the same. You need to establish defensive positioning that will protect you from being knocked out. Keeping the chin down is part of the defensive position. Short fighters pull their chin up to throw a jab or punch to the taller opponent. This mistake is what counter punching is all about. Be sure to keep your chin down & your eyes always on your opponent. One old school trick is to train with a soft rubber ball beneath your chin.

Most Boxers when starting out try to either muscle their punches or wind up so that they can hit harder. Stop right there, what you need to do is, start out slow & focus on your technique & the mechanics of punching. This is what Shadow Boxing is all about. Punching is a skillful science, which takes hours of practice & constant repetition. Don’t worry about speed or power, until your form is down. Once you have your subconscious dialed in, then add speed & strength.

Finally, the dreaded of all…Conditioning #5 CONDITIONING Their is absolutely no excuse for not being in the best shape you can be. No matter how skillful you are, or if you think you can knock the guy out in the first round, if you run out of gas, there are no teammates to help bale you out. The most shameful way to lose a boxing match would be if you were out of shape. What’s sad is that it’s so preventable, BY YOU!

Roadwork is the least favored part of boxing. I see it everyday, how people blow it off. Jumping rope & interval training, should never be neglected or put off for another day. The big excitement is being in the gym around the other Boxers, no one misses this training, & they’ll spend hours in the gym doing bag work proving they are a king of the jungle. But, the big question… what are you doing on your own outside the gym when no one is around to watch, where’s the roadwork? To me it’s as if you don’t have respect for the sport. A true warrior, is a quiet one, he/she doesn’t have to talk about or display his/her training, the training pain is untold & unseen. A warrior trains with his own mind, his own heart, his own determination.

Summary: Boxing is about developing one’s self. It is a sport that requires timing, coordination, power, & speed, along with tremendous conditioning & mental focus. It will take many hours in the gym to become an expert. To get there faster, then be sure not to skip any of your training. Don’t  just rely on natural athleticism or toughness, it’s the ones that practice & persevere that become champions & tackle their goals one by one.


Insulin Levels ~vs~ Weight Management


What you eat & when you eat it, does make a difference

When we eat, our body converts digestible carbohydrates into blood sugar (glucose), our main source of energy. Our blood sugar level can affect how hungry and how energetic we feel, both important factors when we are watching how we eat and exercise. It also determines whether we burn fat or store it.

Our pancreas creates a hormone called insulin that transports blood sugar into our body’s cells where it is used for energy. When we eat refined grains that have had most of their fiber stripped away, sugar, or other carbohydrate-rich foods that are quickly processed into blood sugar, the pancreas goes into overtime to produce the insulin necessary for all this blood sugar to be used for energy. This insulin surge tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

However, the greater concern with the insulin surge is not that it tells our body to start storing fat. Whatever we eat and don’t burn up eventually gets turned into fat anyway.

The greater concern is that the insulin surge causes too much blood sugar to be transported out of our blood and this results in our blood sugar and insulin levels dropping below normal. This leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

What to Watch For

    • Simple Carbohydrates: Because of their small molecular size, simple carbohydrates can be metabolized quickly and are therefore most likely to cause an insulin surge.

Simple carbohydrates include the various forms of sugar, such as sucrose (table sugar), fructose (fruit sugar), lactose (dairy sugar), and glucose (blood sugar). Watch for the “-ose” ending ingredients.

    • Hidden Sugar in Processed Foods: Watch for “hidden” sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups.
    • Sugar in Beverages: Be aware of the amount of sugar in beverages, especially coffee and soda pop. It can add up quickly, and most such drinks aren’t filling.
    • Fat-Free Products: Sugar is often used to replace the flavor that is lost when the fat is removed. And as if that’s not bad enough, without any fat to slow it down the sugar is absorbed into your blood faster.
    • Cereal Box Claims of Less Sugar: Many newer cereals do contain less sugar, but the calories, carbohydrates, fat, fiber and other nutrients are almost identical to the full-sugar cereals. The manufacturers have simply replaced sugar with other refined, simple carbohydrates.
    • No Sugar Added: It doesn’t mean that the product doesn’t naturally contain a lot of sugar. 100% fruit products often contain concentrated fruit juice, still another form of fructose or sugar.

Table sugar (sucrose) is often said to provide “empty calories” because it has no nutritional value other than providing fuel for energy. Honey and other more natural sugars, on the other hand, are often considered to be healthier because of the trace vitamins and minerals they provide. Still, for weight loss purposes, all of these sweeteners can simply be treated as sugar.

What You Can Do

It is also important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity. Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.

When you will be away from home or work, plan your snacks and take them along so that you will be able to eat regularly and won’t be tempted by junk food. This may be good advice for people who stay at home, too.

But remember that it was probably snacking between meals that caused you to become overweight in the first place. It will be very important that any snacks are healthy; that they are pre-portioned so you won’t be tempted to overeat; and that meal sizes are reduced to compensate for the additional calories the snacks provide.

High fiber snacks and meals also help to regulate your blood sugar level. The fiber slows down glucose absorption and your rate of digestion, keeping your blood sugar level more consistent and warding off feelings of hunger. This makes eating apples and oranges a better choice than drinking (pulp free) apple and orange juice.

FOR CALORIES PER DAY select what best fits your lifestyle and your workout regimen. Here is an example of how to choose, for an example, the ‘Moderately Active’ individual exercises 4 to 5 times per week for a minimum of 30 minutes and up to 45 minutes to 1 hour.
Sedentary: 1200 to 1800 calories per day
Moderately Active: 2000 to 3000 calories per day
Active: 3800 to 4700 calories per day


A Note about Diabetes

Some people either produce too little insulin or their body doesn’t respond to it properly. This creates too high a level of blood sugar in their blood which leads to diabetes.

Boxing Timing & Balance



Timing and balance is often a lost art; some coaches neglect to focus in these two areas, because it takes a lot time to teach. Timing and Balance is where fundamentals are developed and are built from.

Timing comes from learning to relax in training and in competition. When punching, try not to rush your punches. Create rhythm through proper breathing, jabbing frequently, using various speeds on your jab.

Move with baby steps and create angles. This will help establish timing to your punches. It also helps you to become more accurate and to pin point placement of each of your punches. Try not to throw with reckless speed and power and with no control.

Get a feeling of the speed and movement of your opponent, the rhythm of the pace he brings in front of you. This will help time your punches when you throw. Mitt training is one way to practice.

When performing mitt work, too many coaches just stand in place, trying to imitate a Mayweather style to counter punching. They really miss the concept of real fundamentals. Mitts should be used as if you are going against an opponent. Coaches should relax their fighter, teaching distance, proper footwork, and, of course, timing.
A few words of advice: try not to get real fancy or tricky with mitt training, but instead, work on establishing the basic fundamentals.

Balance is the next crucial aspect and it begins with a good stance, not standing too wide or too close.

You must constantly maintain this stance when moving or punching; your hips must always stay underneath you. When jabbing or throwing the cross, try not to lead with the chin by falling too far forward. If your center of balance isn’t established, you won’t be able to throw more than two punch combinations. Creating balance makes a boxer   hard to be pushed around. A good, firm stance gives a boxer the ability to punch, block, and punch again.

Shadow boxing is the essence of good balance. By not hitting anything, you must throw multiple punches while moving around. This develops both stability and coordination.

Remember, do not sacrifice timing and balance for reckless speed and power. You may never be the most powerful or the fastest, but good timing and balance can definitely beat speed and power.

Joe Leinhauser / Copyright August 30, 2009 © Timing and Balance

USA Amateur Boxing Registration

Licensing ‘Rules & Regulations’
USA Boxing logo Mini USA Boxing logo USA Amateur Boxing Website


Written by: Joe Leinhauser/Owner IronGloves Boxing Gym

First thing you need to do is get your Arizona Amateur Boxing License. After mailing in the licensing application, it takes approximately 2 weeks to receive your official boxing license. Licensing is done through a boxing gym/club that is licensed by the USA Boxing Commission.

If your boxing club is licensed, they should have applications on hand for you to fill out and send in. The cost of the license to fight/compete is $58.00 Money Order only, no personal checks, payable to: USA Boxing Arizona.

If your club does not have applications, please contact Walt Hoskins. If you do not have a licensed club to represent you, or if you do not have a USA Boxing licensed coach, then on the application you must claim ‘Unattached’. If you do select to fight as Unattached, you will not be able to call out your name during the match-ups. You are only allowed to respond if no other club responds. In other words, you do not have priority to get matched up with another fighter. You must wait until a boxing club coach cannot match their fighter, then you will be allowed to call out for yourself.

ARIZONA BOXING COMMISSION CONTACT INFO: Walt Hoskins/Registration Chairperson Phone: (602) 809-9539 Fax: (623) 873-4681

Mike Sanchez/President Phone: (480) 962-8114

OTHER LICENSING FEES: Clubs – $200 Coaches – $80

Filling out the Application & applying for your Fighter’s Passbook/License
Every fighter must fill out and send in an application before you are allowed to fight. Mail the following to Walt Hoskins @ 3243 N. 77th Dr., Phoenix, AZ 85033

Birth Certificate (copy only, do not send original).
2 passport photos. You can have your passport photo taken at Kinko’s, Office Max, Walgreens. etc.
Name of the boxing club you train at. You must include your club’s licensed number.
If you do not have a club, then state that you are ‘Unattached’.
Here is your checklist of everything you need the day of the Fight

1. Valid USA Arizona Boxing License (your Passbook).
2. Driver’s License or a valid picture ID.
3. USA regulation Headgear.
4. USA approved regulation groin protector.
5. Mouth Guard (proper fit).
6. Gauze and Medical Tape. No handwraps are used to compete in USA Amateur Boxing, only gauze and tape are allowed.
7. Sleeveless tank top type of shirt. Shirt must be tucked into trunks/shorts. Shirt color must contrast with trunks. The shirt and trunks must 2 different/opposite colors, the referee and judges need to see the waistline.
8. Shoes can only be boxing or wrestling shoes. Sneakers are not allowed.

Gloves are provided. You CANNOT use your own gloves. Glove size: If you weigh 106-152 lbs., gloves used are 10 oz. If you weigh 164 lbs. & up, gloves used are 12 oz.

Basic Amateur Boxing Knowledge
1. Points win matches, based on the punches landed.
2. Referee controls the match. If told to stop, stop immediately. Continue to box only after the referee says to continue.
3. Never touch gloves with an opponent. Even at the start of the match, do not touch gloves. Never ever say “Sorry”.
4. Ring sizes start at 16 ft. up to 22 ft.
5. Amateur Boxing has a standing 8 count.
6. The match is always 3 Rounds for 2 minutes with 1 minute rest in between.

1. Weigh-ins are on the morning of fight.
2. You are allowed to weigh in only in your underwear, if you are trying to making weight.
3. No facial hair of any kind allowed in the Amateurs. Only when you turn Pro are you then allowed.
4. No boxer may compete in a weight class unless the boxer weighs more than the maximum limit for the class below and no more than the maximum limit for the class in which the boxer desires to compete. For example: To compete in the 141 lb. class, a boxer must weigh more than 132 lbs., but not more than 141 lbs.

Classification of Boxers The following shall establish experience classifications.
1. Sub-Novice Class: A boxer who has not competed in a sanctioned USA Boxing match.
2. Novice Class: A boxer who has competed in 10 or less sanctioned USA Boxing matches. Said boxer’s 10th bout shall be in the novice class.
3. Open Class: A boxer who has competed on more than 10 sanctioned USA Boxing matches. Said boxer’s 11th bout shall be in the open class.

Note: Common sense and good judgment must be used when matching boxers.

SELF CHECKLIST Boxing is a sport that requires dedication, hard work, and hours of training. 80% of boxing is conditioning, the other 20% is skills and heart. There are two types of boxers, one that just trains day after day, the other that trains to fight.

One of Mike Tyson’s famous trainers was Gus Damato, he once said, “Boxing teaches you to overcome fear”. Gus said that boxing probably will not take fear away completely, but, it will teach you to live and function well within fear.

There is a mental toughness that comes from training and competing. If you have made the decision to compete, you then must face the tough road that lies ahead.

Ask yourself are you ready to do ALL of the following?

Every morning running and sprinting roadwork.
Weekly interval training.
Monotonous hours of bag punching, footwork, defense, and mitt drills.
Strength training, weightlifting training, plyometrics, body exercises, core training, and abdominal training.
How will you be when it comes to sparring and dealing with pain. Will you be able to take hits. How about the bloody noses, cut lips, black eyes, sore shoulders, and of course major headaches.
Boxing is the toughest sport out there, there are no teammates, no time-outs to rely on. I can personally tell you, there is seriously no better reward, than the feeling of being in the ring on your own, and having only yourself to count on.

Amateur & Professional Boxing Weight Divisions

Amateur & Professional Weight Divisons