Dec 30 2011

Boxing Strength Exercise Q/A: Pull Up Tips.

Yo Rob
I was thinking today, how come I can do dips but havent been able to do a pull up in years, seems like i am lifting the same weight with both excercises right?

Besides that thought I was looking for a few good excercises I can do that could help me get going on the pull up bar again. I imagine too just getting in better shape and loosing some wieght will aslo help. Rob

Rob, Different muscle groups is why. Your triceps/shoulders are strong enough to help you dip, pull ups are hard, your lats,traps, and biceps may be too weak to pull up. Use a jump stretch band to help assist you with pull ups, choke the band around the pull up bar and placee one knee in the open end. The band will assist you up in the concentric portion of the exercise. How much help depends on the size of the band you use.They work great! Start with a strong one and wean yourself off to lighter and lighter ones till you can do bodyweight pull ups. Then you can start to externaly load yourself with resistance like weight vests. Yes losing weight will help, getting stonger with the help of the jump stretch band will help more so.

Click here For more boxing strength training workouts.

Dec 22 2011

Fourth Annual Pilger-Cosgrove Boxing Performance Awards.

Best performance of the year

1) Ward
2) Martinez
4) Pacquiao

1) Ward
2) Marquez (not many gave him a chance going in, many thought he won coming out)
3) Vatali Klitschko
4) Donaire

Fighter of the year pound for pound

1) Ward
2) Pacquiao
I’m not rating Floyd for one 4 round shit fight. I know he’s good but based on this years performance he’s out.

1) Ward
2) Wladamir Klitschko
3) Pacquiao

Fight of the year

1) Wolak – Rodriguez 1
2) Berto-Ortiz
3) Kirkland-Angulo
4) Marquez-Concepcion
5) Lee – McEwan
6) Maidana – Morales

Damn – some good fights this year!!

1) Wolak-Rodriguez 1
2) Berto-Ortiz
3) Kirkland-Angulo
4) Marquez-Concepcion
5) Julio Cesar Chavez-Sebastian Zbik

Upset of the year


1) Peterson – Khan
2) Ishida-Kirkland
3) Marquez-Pacquiao (unofficial upset but people sat up and took notice)
4) Viloria – Segora
5) Kirkland-Angulo


1) Peterson-Khan
2) Ishida-Kirkland
3) Salido-Lopez
4) Kirkland-Angulo
5) Viloria-Segora

Comeback of the year
Not too many nominations this year.

1) Antonio Tarver


1) Agreed

Round of the year

1) Kirkland-Angulo Round one
2) Berto-Ortiz round 6

Agreed with both

KO of the year ( I mean the devastating type of ko – not just a meaningful win)

1) Donaire – Montiel
2) Rios – Antillon

Agreed with both.

Trainer of the Year

1) Virgil Hunter
2) Freddie Roach
3) Robert Garcia

Honorable mention: Barry Hunter.

Areed but my honarable mention is Emmanuel Steward with his work with Klitschko and Cotto and Bundrage.

Event of the year

1) Kiltschko-Haye
2) Mayweather – Ortiz


Referee of the year

Can’t think of one who had an outstanding year.

Kenny Bayless and Steve Smoger are always solid.

Referees who sucked this year:
1) Joe Cortez
2) Russel Mora


Agreed, those guys were horable, Joe is year in and year out.

Guy Rob hates award

1) Roy Jones (Now the three-time Defending Champ)
2) Floyd Mayweather


Sign the contract Floyd and I have mad love.

Guy who hates Rob award

1) Enzo Calzaghe


Enzo is a two time defeding champion!

Dec 19 2011

Weekend Wrap Up: The King Is Crowned.

Andre Ward was the favorite going into the super six boxing tournament and his performance against Carl Froch this past Saturday night was why. Andre is a winning machine. He does the little thing very well that he’s automatic. He’s a pure bred. He knows how to win as he hasn’t lost a fight since he was 11 years old!

Froch was game but was out classed. Andre nutralized Froch’s strengths with his quickness, speed, and akwardness. Andre connected cleanly on several power shots and I was amazed to see Froch not get KTFO. The bloke is tough and dtermined and he must be applauded for that. Froch beat some damn good fighters in the Super Six Tournament. He just didn’t fight anyone that had anywhere the ring IQ of Ward.

Ward and Barry Hunter have some very special. They know the ring very well. They know how to take comand and keep it. Ward’s ring generalship is special and should be studied by young fighters. He precise timing and seemingly knowing when his opponent is about to do something as well. I gave Froch two rounds at best. 115-113 was absurd!

Great fighters step up in big fights and although Ward didn’t KO Froch, he dominated him damn near every round in his convincing win.

Dec 14 2011

Defining What A Real Training Enviroment Is.

Here’s an interview I did with Smitty not to long agao discusing training enviroment. Good gyms are dying out. Live training enviroments are becoming non existant. Enjoy this clip and please comment and let me know your thoughts.