Jun 30 2010

Q/A: Strength/Power Training For Fighters With Dr. Don Chu!

Here’s a peak into an awesome q/a I did with veteran and renowned strength/conditioning coach Dr. Don Chu.

Dr. Chu is working with super middleweight champion Andre Ward. Andre just posted another impressive win in the super six tournament when he dominated Allan Green.

Many were very impressed with how strong Andre has become and how his strength has improved his in fighting.

Well you get a peak into what Dr. Chu did with Andre Ward and does with his other fighters in this q/a. The entire q/a is published on the interview section of my boxingperformance.com site. Its damn good coming from a veteran in this business who helped pioneer plyometrics and power training in the USA.


Rob Pilger: When you first begin working with a fighter, what’s the first thing you do to determine what they need and how you design their program?

Dr. Chu: In working with a fighter: I look at their history, training experience, length of time training, prior fighting experience, current rank, how fast did they get here and body composition. I rarely test a fighter physically preferring to observe the workout endurance and capability as we go through the first couple of sessions.

I will also perform what is called the “90 second box drill”. My friends who know me would laugh
because I have been staking my reputation on this test for years. Taking a 12” high box
which is 20” wide and 30” deep I have the athlete stand on one side and jump to the top
with both feet (moving sideways) and then off to the other side and then back again for
a total time of 90 seconds. If they can do 90 counts (land on top of the box) 90 times in
90 seconds they are in pretty good physical condition. Anything less and I know where
we are at as to their conditioning level. It is also a “gut” check so I get a look at their
heart from outside their body. About 60 seconds is where it feels like someone throws a
refrigerator on your back and we can decide what your mental set is.

RP:How do you manage the volume and intensity of your fighters training in accordance with his skill training workouts? What determines how much and how little?

Dr. Chu:
Given the fighters schedule; I periodize their time and base my training programs on the volume increases I am interested in achieving. Example, depending on 1st time fighters v. experienced fighters volume will start at 3 X 12-15 reps for most exercises and increase up to 5 X 12-15 reps and even up to 12 sets of 12 reps for special exercises, i.e up and unders (a drill that utilizes a 48″ hurdle. Fighter dons a 60# wt. vest and stands to one side of the hurdle cross bar and starts ducking under the bar with his feet splitting the distance under the bar. He continues going side-side back and forth for 12-15 reps for 12 sets with 1 min. recovery between sets. Intensity is based on their ability to complete the number of reps with quality of movement. Example upper extremity exercises: rope drills: 40 sec bouts for 3-4 sets for initial workouts; up to 6-8 sets by mid way through the training cycle. We decrease volume on the way towards the actual event.

Click here For the entire q/a in the interview department on boxingperformance.com!

Jun 25 2010

Throw Back Friday Edition: Archie Moore.

Archie Moore: 199 wins/145 K.O.’s/8 Draws/26 Losses/1 No Contest

The ” Old Mongoose” Moore fought for 27 years. He was the only fighter to have fought both Marciano and Ali losing to both. Has the highest K.O. ratio ever at 145! Won the Light Heavyweight Title at the ripe age of 39 beating Joey Maxim. A age were most fighters are shot or retired.

His best division was Light Heavyweight. Beating Jimmy Bivins, Harold Johnson, Joey Maxim ( who beat an older Ray Robinson ), and Yvon Durelle in a memorable fight were Moore was dropped 3 times in the 1st round alone, and later came back to K.O. Durelle in the 11Th round.

Moore fought 9 world Champions and 7 Hall of famers. Moore lost to the great Charley Burlley in a bout, and was beaten 3 times by Ezzard Charles being K.O. once. Still his ability to fight competitively at such an advanced age is a rare feat.

Moore symbolized grit, determination, and mastered a boxing style that enabled him to compete some say until his early fifties!

This is why I keep saying great is awarded far to quick to today’s fighters. Cherry picking titles in multiple weight divisions earns you that?! Um… Read what Archie accomplished again and watch another time to see the truth in this.

Now watch and learn form one of the best!

Jun 24 2010

Q/A: Boxing Footwork Drills For Beginners.

Rob, how do they get your footwork real good so it doesn’t feel uncomfortable when your circling or in south paw etc? Im a newbie so thank you.

By getting comfortable with it, you get comfortable with it by working on it as much as possible. Perform the box drill, I have that video on my youtube channel at a higher speed and with3-4 steps in each direction.

Just move around the ring while in your stance pivoting and turning on the balls on your feet while stopping to set and punch. Do this and work up the pace and speed of it and you’ll be very comfortable with your footwork.

Let me know if you need anything else.

Click here For more world class boxing workouts and programs!

Jun 22 2010

Weekend Wrap Up: It Appears The Best Is Yet To Come.

Andre Ward keeps getting better as he shut up the loud mouth of Allan Green in decisive fashion last Saturday night.


Green was all talk before the fight but did shit in the ring. Andre’s in fighting and strength was really impressive. hs movenet, gauging distance, and accurate shots were what allowed him to dominate the frustrated and discouraged Green.

Andre has really come ALONG way and is starting to come into his own. This is what the pro game is about. Learning, developing, and blossoming in big fights. Ward is doing all that and more.

If he dominates the slick and quick Andre Dirrell, its safe to say he is the best in the super middleweight division.

Many say ward reminds them of a young Bernard Hopkins with his skills and savvy, crafty style. I agree and think that Ward has untapped potential not yet seen. I”m not going overboard here saying he can’t be beat, but when you dominate and shut out a great fighter in Kessler, and a dangerous one in Green, while looking better in each performance. You’re pretty damn good and that’s an old school pro.