Boxing

Boxing Conditioning

Weighted Skipping Rope - 10 mins

include such variations as
- speed step
- criss cross
- double under
- side to side
- front to back

Full Body Stretch - 30 mins

complete a full body stretch, from head to toe, holding each peak muscle contraction for 10 seconds. focus on proper breathing techniques.


Shadow Boxing - 30 mins

form both simple and complex combinations using these attacks :

jab/cross
hooks
uppercuts
body shots
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downards elbows
upwards elbows
side elbows
reverse elbows
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straight knees
side knees
flying knees
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front kick
side kick
rear kick
round kick
jumping variations
tornado kick
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evasive movement :

slipping
bobbing
weaving
footwork patterns
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forward tumbling
backward tumbling
side tumbling
dive and tumble
kip ups

Heavy Bag Work

You want to keep your guard and proper footwork throughout the ENTIRE exercise, and keep your jaw clenched.

Round 1: Jab work

1st minute, jabbing high. Keeping the chin tucked, and firing off the hip and shoulder, not just flicking, but getting a stiff pop. Paying specific attention to my legs. No tip toeing, no leaning. Occasionally including evasive movement as well to vary the angle.

2nd minute, jabbing to the body. Bending the knees to get low, NOT leaning over. Not leaning my head too far to the inside either, which would set me up for a nice over-hand counter.

3rd minute, jabbing high and doubling up. This is tough because your balance will be a little off at first from jabbing low for a whole minute. Same rules apply as minute 1, but this time what you have to be wary of is when you double up the jab, your form doesn't get sloppy on the second one. You'll notice your back hand will want to drop. DON'T do that.

Round 2: Cross work

1st minute, lead-cross high. Have to make sure you don't drop your lead-hand and that you pull back the cross and get back into stance quick enough. Any punch should be pulled back as fast as you fired it. Isolating this punch will also let you know if your wrist is strong.

2nd minute, lead-cross to the body. What a bizarre punch. But I noticed it's both fast and deceptive when I trained it up. the lunge you do when you cross allows you to step up and be in close, if you follow this punch up with a hook to the body with your lead-hand it's a very tricky combination, but combinations are for later. For now, just isolate the lead low-cross. However, again keep that lead hand in defensive position, this punch makes you alarmingly vulerable to a well-place uppercut. I would practice weaving in and out of it.

3rd minute, lead-cross high and doubling up. Who doubles up a cross? It's tricky because most people expect a follow-up of a cross to be anything but a cross. Also, for this make sure when you double it up you're not just punching off the shoulder alone. It's tough to get down and feel out the mechanics of it, but try it and you'll see what I mean.

Round 3: Lead-hook work.

1st minute, lead-hook high. I roll my shoulder into it when I throw it, as well as give my hips a good little pop. This also protects the chin pretty good if you keep it tucked behind that rolling shoulder. However, the hard thing to do is throw this punch fast enough that you don't telegraph it. So for the first minute do it as fast as you can with correct form, nevermind power.

2nd minute, lead-hook low. It's pretty near impossible to throw this punch without leaning in and being vulnerable to an uppercut. But I think it can be done. I keep my rear-hand tight when throwing hooks with the lead-hand and basically use the same mechanics as stated above, just that I bend my knees instead of leaning forward and exposing my face too much.

3rd minute: lead-hook high with power. Now we go back to the same thing as minute one, save for that now you throw a knockout punch. You're going to be tempted to stand up straight and expose your chin to breathe. Train yourself not to. How? Keep your knees bent and throw the hooks non-stop in bursts, stop, start again until the round is completely over.

Round 4: Rear hook work.

1st minute, high rear-hand hook. I keep my lead arm tight with the knuckles right at my cheekbones and elbow close to my ribs, twist hips, toes, knees, POW! Also be very careful, keep that chin tucked even when your shoulders rotate. Seems stupid because you won't be looking directly at your opponent, but if he times you and fires a straight punch, it'll catch your shoulder and not your chin if you keep your form right. This punch when you land it should sound like a shotgun blast.

2nd minute, rear-hook to the body. Don't stand up straight, don't lean forward (which will actually take power from your punch), just bend your knees to get lower. Plus you have to be cognizant of returning to stance quickly because the rear-hook leaves a Hell of a window of vulnerability in general. I actually will bring in my elbow immediately following the landing of the hook, so that both hands are in position, then turn my body back to it's original position, work on doing this very FAST.

3rd minute, double rear-hook high. I practice this specifically because if I land the left hook (I'm a Southpaw) I know at the very least I'll stun you. So it might take two to knock your ass out. Same mechanics as the 1st minute, now envision everything and everyone you hate and that this punch will end it all.

Round 5: Combinations

For the next 3 minutes I work on chaining together everything I did in the above 4 rounds. I work on every single variation I can, and full speed and power. It's really nerve-racking, but worth it. Here's some tips though that I myself use during this 3 minutes:

- make sure and move your feet after every punch combination.
- keep your hands up and chin tucked. You'll want nothing more than to not, resist.
- use evasive movement two or three times before every third combination.
- allow the bag to swing, don't stop it. Move laterally around it and try to catch the moving mass with solid punches.
- let the bag slam into you, providing an opening for inside work, then push it away with an elbow and move in for a devastating flurry of punches.
- keep your jaw clenched

BONUS ROUND - Power Punching :

For the final round, work on throwing perfect technique with full power into these three devastating southpaw combinations. these are the punch variations that must be imprinted into the muscle memory for their sheer effectiveness in the ring. these are proven combos that will confuse most orthodox fighters. focus on circling left, and using evasive movement. this round will remind you just how devastating the power of a southpaw can be, and the advantage he can bring to a fight.

1st minute, right jab, left cross, right hook

2nd minute, left cross, right hook, left cross

3rd minute, right hook, left cross, right hook

Plyometric Drills

handstand pushups - 10
plyometric clap pushups - 20
plyometric clap pullups - 20
chinese pushups - 10
handstand variations - max effort