Archive for Tidbits- Training Tips

NFL Steve Weatherford demonstrates Crunch + Ham Curl

The NFL’s fittest man, Super Bowl champion Steve Weatherford, demonstrates.

This cool device is by: Flyte Fitness

Exercise of the Week by Core Flyte

Speed Bag the Finesse Bag, not a Power Bag

Appreciate what the Speed Bag can do for your Boxing!

Appreciate what the Speed Bag can do for your Boxing!

Appreciate what the Speed Bag can do for your Boxing!

Agility Ladder Drills for Boxing

This guy from the UK has some pretty good examples.
Video by UFN

How to Measure Boxing Gloves to Fit Properly

How to Measure Boxing Glove Size For Your Hand Fit

If you are right handed, measure you right hand, if left handed, then measure left. 

Circumference is measured around the knuckles.

Small size: 6″ to 7.5″ circumference = 12 oz glove

Regular/Medium size: 7.5″ to 8.5″ circumference = 14 oz. glove

XL size: 9.5″ and above circumference = 18 oz. or 20 oz glove


How to Burn Belly Fat

Hint: Don’t Do Sit Ups! by

Millions of people every single year look for ways to get rid of their belly fat.

Although you get fat all around your body (that’s why it’s called ‘body fat’), the fat you get on your stomach is the most noticeable and, for most people, the first place for fat to develop. It’s also the toughest area of your body to shed fad.

Because your abdominal area (belly) is the nearest area of your body to your stomach, it’s the first place that fat cells develop which means that if you’re putting on weight, you’re bound to start seeing a layer of soft belly fat developing before anything else.

Now, over the years, really useful weight loss facts have been diluted and changed so much that so much BAD advice is given to people looking to lose stomach fat…

We’re going to set the record straight with this article about losing belly fat.

The absolute key point you need to remember about losing belly fat is that you cannot burn fat from specific parts of your body. It’s just not how your body works – you need to lower your body fat instead. This will allow you to reduce the amount of excess fat you carry around in total which will reduce your stomach fat too.

Because ‘abs exercises’ (such as sit ups and crunches) just get you to sit down and flex your abdominal muscles, you are only working to tone those muscles and NOT to burn the fat around them.

To turn your body into a fat burning machine, you need to do two things when exercising. The first is to increase your heart rate so that your muscles receive the most amount of oxygen possible. This will boost your metabolism because your body will believe that you’re getting plenty of food.

The second thing is to actually exercise as much of your body as hard as possible. Going on a long run, doing an intensive cardio routine, going for a ride on your bicycle are all top ways to get your muscles into “overdrive” mode which then encourages your body to burn more fat.

To lose belly fat, you need to make sure that you do these intensive workouts at least 2-3 times a week so that you can enjoy the benefits of a body that’s constantly in ‘fat burning mode’.

However, there’s also another side to the story. Your diet. Our bodies store fat on our belly because it’s the quickest place to put it. Fat is just energy that the body can burn later and the amount that’s stored depends entirely on your ‘metabolism’. Now, without getting into too much detail about metabolism and how you can control it, the key point you need to remember about losing belly fat is that you need to burn more energy than you consume.

Your body stores fat because it wants a safe place to get energy from in the future, if you can’t find anything to eat. To burn your excess fat, you need to be able to deprive your body of enough energy to warrant the burning of fat.


The Most Useless Exercise Ever- Men’s Health Magazine August 2011

If you want to scream any time you see an ad for some ab exercise contraption that’ll “guarantee a flat stomach!”—we feel you. Does anyone still believe crunches help burn belly fat? (If so, they’re an idiot.)

Here’s more evidence: A recent study published in the Journal of Strength and Conditioning Research found that simply performing sit-ups, crunches, and other ab exercises won’t do much (correction: anything) to reduce belly fat.

One group of study subjects performed ab exercises 5 days a week while the control group did nothing. At the end of 6 weeks, there was no significant change in stomach fat in either group. Everyone was told not to change their diet.

In short: Ab exercises didn’t flatten people’s stomachs. In fact, they were just as effective as doing absolutely jack.

More from 5 Ab Exercise Upgrades

So if you want flat abs, what should you do? It’s not as simple as plodding on the treadmill for 20 minutes a day: New research reveals some types of exercise burn more fat than your local steakhouse—while others only burn up your time.

Fat-Loss Myths: It’ll take you 250,000 crunches to burn a pound of fat. “Aerobic activity must be a part of the exercise prescription. Crunches and such are great to increase abdominal and core strength, but just performing these alone will not increase caloric expenditure above that which is needed to facilitate sizeable fat loss,” says study researcher John Smith, PhD., HFS, an assistant professor at Texas A&M University-San Antonio.

Steady-state aerobic exercise alone isn’t particularly great for weight loss, either. One study published in Obesity found that after a year of hourlong cardio sessions for 6 days per week, people only lost 3.5 pounds. (The study asked participants to leave their diets unchanged.)

“Research has shown over and over that steady-state aerobic exercise alone has a minimal effect on fat loss,” says Jeff Halevy, NYC-based celebrity trainer & CEO of Halevy Life. “With all due respect, because I do truly respect their accomplishments, how many recreational marathoners and half-marathoners cross the finish line with a little belly in tow? Looking at the typical finish line, plenty of them.”

Go Fast to Blast Fat You’ve heard a million times that you can’t spot-train fat. And while that’s true in terms of, say, crunching for flat abs, research shows that certain modes of training affect overall fat loss more than others.

One of them: High-intensity training. A study out of the Department of Kinesiology at McMaster University found that men who performed sprint interval training for a total of 2.5 hours (including recovery) over the course of 2 weeks has the same results as the group who performed endurance training for a total of 10.5 hours over the same time period.

More evidence: A study of 15 women found that high-intensity exercise (40 to 45 minutes approximately four times weekly at a mean HR of 163 bpm) reduced body fat by about 5 percent over the course of 15 weeks versus a virtually unchanged percentage in the group that performed exercise at a lower heart rate (132 beats per minute).

More from Burn More Fat on the Treadmill

The Power Combo for Fat Loss: Strength Plus Cardio Combining strength training with aerobic exercise leads to greater fat loss than aerobic exercise alone, research shows. A recent study found that obese adolescents who participated in a 30-minute aerobic plus 30-minute strength-training workout three times per week lost nearly four times more fat than those who just did hourlong aerobic training at a similar intensity. There was about a 3 percent fat loss in the cardio-only group, and 11.5 percent fat loss in the cardio-and-strength group over 1 year.

In another study, this time from Penn State University, dieters all lost about 21 pounds. But the group who performed strength and cardio shed about 6 more pounds of fat than groups who didn’t exercise or who only did aerobics. The reason: The other groups shed muscle, too.

“Proper diet and cardio alone will make you weigh less, but that weight loss isn’t fat alone—you’re losing muscle, too, and not building anything to give your body athletic shape,” Halevy says. “But if you’re after fat loss, aside from accelerating it, strength training will also preserve muscle. This means when the fat is gone, you’ll have a lean, athletic body to show for it.”

Resistance training has a big effect on post-workout caloric burn, which may help explain why it’s so essential to fat loss. A study published in The Journal of Strength and Conditioning Research found that high-volume resistance training increased resting energy expenditure (REE) by about 8 percent for up to 72 hours post workout.

The bottom line: Ab exercises make your abs look great—once that layer of fat on top of them is gone. But working your abs isn’t the best way to a flat belly, and crunches aren’t even the best way to work your abs!

Speed Bag Training

Speed Bag Basics for the Beginner

By Alan Kahn – Author of The Speed Bag Bible

Speed Bag Basics for the Beginner

By Alan Kahn – Author of The Speed Bag Bible

The speed bag can be used creatively to enhance all your punching skills, to include:
● Hand-eye coordination
● Rhythm and timing

You’ll need both to deliver faster and powerful repetitive punching combinations while moving your fists shorter distances than for “normal” punching. The key to this is understanding how the bag works and how to learn it faster.


First, is bag height. The belly (fattest part) of the bag should be close to your mouth or nose. Many people have it way too high, which leads to bad form or improper and ineffective punching technique.
Next, change the name






Next, change the name from “speed” bag to “control” bag. As you gain control of the more efficient, short arm and fist movements necessary, (by starting SLOW), then speed will come automatically with practice. The primary goal is to keep the bag going, no matter how slow that is – Even if you have to count the rebounds at first. (You will quickly hit faster than you can count). CONTROL is the key. In fact, the BAG is never out of control – YOU are. Once you can control the short punching, circling movements needed – – then the bag will simply be in the way of your fists (and elbows) and do whatever your fists tell it to. A tip is to make very small circling movements with the fists, no matter what “punch” you use.
Say your repetitive jabbing motion is a 12-inch circle. Keeping power or force the same, if you can shorter that 12-inch movement to 6-in, your fist will arrive at the target site in half the time. Viola! A faster punch by shortening the movement. To get faster, swing smaller. Speed is often a function of distance. With PURPOSEFUL practice (i.e. Not slamming away at the bag) you will increase your punching POWER along with the increased fist speed.
The speed “control” bag is simple to understand. If you hit it only from the FRONT, as most boxers do, the next punch should arrive after an ODD number of rebounds (1, 3, 5 or 7). Most people know the hypnotic “triplet rhythm” of the speed bag being hit. The basis for this cool “beat” is the accents of the sound. The first rebound (off the fist) is the loudest, the second rebound (by your face) is a little softer, and the third (away from you is barely heard, and runs into the returning fist which quickly adds the next accented punch as the fist connects. 1-2-3, 1-2-3… it’s the sound we all love. It is the same sound done slower or faster. Try and feel that beat, but if three rebounds is “too fast” for you, (or you refuse to slow down or hit softer…) than use 5 rebounds. The bag will be in the same position after 5 rebounds as it as after 3, in position to be hit from the front again.

Most jabs, straight punch and crossing combinations can be practiced with FIVE rebounds as well as THREE rebounds. Hooks are a little different. To practice Repetitive Hooks (i.e. Left Hook, Right hook) combinations, Use an EVEN number of rebounds (two or four). Four is best to start off with. This works because “the next punch is coming from the opposite side from the last punch”, and the laws of speed bag rhythm demand it.


To mix hooks with other punches, the number of rebounds needed may vary, depending on the angle of bag rebound and the angle of your fist as it connects. As and example, a “left hook” may follow a “straight right” after 3 or 4 rebounds, depending on the bag angle established by the right fist, and the angle your left hook enters. Practice this slowly and watch how the bag angle changes! Also, after a left hook, the left fist can return for a left jab on either 3 or 4 rebounds, depending on the rebound angle. Either way, the speed bag will force you to keep you hands up for combinations. By the way, the “hands up” ready position is also seen in most other sports.


For conditioning, the speed bag “pumps” your shoulders and arms. You will quickly feel the outer deltoid burn with repetitive punching. Also, if you can do it long enough, you can also get cardiovascular benefits, raising your heart rate and breathing harder. (You need to be able to punch it for several minutes to really get this benefit, but with time you can punch for long periods of time).


For a total body workout, join the speed bag with a stationary cycle. Talk about coordination! Punch and ride at the same time!


With a little patience and practice, you will quickly find the speed bag helps you pick off moving targets a foot or less from your face very quickly. But watch out… if you happen to play any other sport that requires fast, efficient hand speed (IE: softball or volleyball) then it will also help in those areas also.





Pre & Post Exercises for Boxing


Turn your training session into a 100% workout. Show up to training a little
early and warm your own self up. This way none of your training time will be
wasted with your Trainer warming you up. You are not required to warm up
on your own, it will only be to your advantage. You will then be able to cover
more boxing material and get in shape faster. If for some reason your Trainer
doesn’t see you warm up, then please inform him that you are ready to
“rock-n-roll”. You are also welcome to stay after and do a light workout.

Below are quite a few suggested exercises to do before and after your training
session or you can do your own workout.

Pre Workout Warm Up Exercises before Boxing


A. Do 3 Rounds, going through each group once, then repeat 2 more times:

Group 1
● 15 Jumping Jacks
● 12 Squats
● 10 Cherry Pickers

Group 2
● 15 Jumping Jacks
● 12 Squats
● 10 Cherry Pickers

Group 3
● Jump Rope 1 minute

B. Do 3 Rounds, going thru each group once, then repeat 2 more times:
Group 1
● Shadow Box for 30 seconds
● 15 Jumping Jacks
● 10 Side to Side Squats
● Jump Rope for 30 seconds to 1 minute

Group 2
● Shadow Box for 45 seconds
● 20 Jumping Jacks
● 15 Side to Side Squats

Group 3
● Jump Rope for 1 minute or Box Run (10 w/Left Leg and 10 w/Right Leg)

C. Do 3 Rounds, going thru each group once, then repeat 2 more times:
Group 1
● 15 Jumping Jacks
● 15 Ab Crunches
● 10 Pushups

Group 2
● 20 Jumping Jacks
● 20 Ab Crunches
● 15 Pushups
● 15 Squats

Group 3
● Shadow Box or Jump Rope for 1-2 minutes


Post Workout Exercises, to do after your Boxing Workout


A. Do 1 Round: (coordination & timing)
● Speed Bag 1-2 minutes x 3 sets
● Weighted Shadow Boxing w/2-3 lb. Dumbbells 1 minute x 2 sets
● Jump Rope 1 minute x 1 set
● Plyometric Jumps on Red Box 30 seconds x 2 sets

B. Do 1 Round: (strength development)
● Dumbbell Chest Press 10-15 reps x 3 sets
● Dumbbell Overhead Tricep Extension 10-12 reps x 3 sets
● Dumbbell Shoulder Press 10-12 reps x 2 sets
● Dumbbell Curl 10-12 reps x 2 sets
● Dumbbell Bent-over Flyes 10-15 reps x 2 sets

C. Do 1 Round: (body conditioning exercises)
● Ab Crunches 12-15 reps x 3 sets
● Tricep Dips (on bench or off the ring) 12-15 reps x 3 sets
● Pushups 12-15 reps x 3 sets
● Lunges super set with fast Squats 12-15 reps x 2 sets each
● Jumping Jacks 20-30 reps x set

D. Do 1 Round: (lower body strength conditioning)
● Dumbbell Squats 10-12 reps x 3 sets
● Weighted Lunges 10-12 reps x 2 sets
● Stiff Legged Deadlift 10-12 reps x 2 sets
● Plyometric Jumps 10-15 reps x 2 sets

We hope you make the best of your Training time and do the Pre and Post Workouts!

Boxing Hand Wrapping

Here’s a quick way to wrap your hands. We use this style for our group classes, using 180 inch handwrap. There are many ways to wrap hands. The three things you need to remember is to protect your knuckles, wrists, and thumbs. Simply experiment, come up with a style that is comfortable for you. It takes practice and you can have it down in one day!

So your missed your Workout

‘No Excuses’ 10 Minute Workout for you!

Missing just one workout increases your odds by 61% of missing another (and another, and another). There will be times when your day just doesn’t allow you to get a workout in, or you cannot even spare a quick hour in your day.

Solution: Create your own 10-Minute workout. All you need is 6 feet of floor space and you’re good to go. You can always find 10 minutes to spare!

(feel free to add 1 more exercise of your own)
1. Mobility: Walking lunge or power jumps.
2. Core: Any bridge or plank.
3. Lower Body: Any squat or lunge.
4. Upper Body: Any row our pushup.
5. Cardio: Burpees or jumping jacks.

1. Beginner: Exercise 30 seconds, rest 30 seconds, continue.
2. Intermediate: 40 seconds of exercise, with 20 seconds rest.
3. Advanced: 50 seconds of exercise, with 10 seconds rest.
4. Insane: 60 seconds of exercise, with no rest.

The purpose of this workout type is to build muscle, burn fat. Perform your chosen exercises in the order listed, moving from one to the next according to your selected fitness level. Do two rounds of 1 through 5.

Feel free to substitute any of the exercises, but do keep the same format order 1 through 5; Mobility, Core, Lower Body, Upper Body, Cardio