Feb 26 2013

Boxing Film Break Down: James Toney

My idol growing up and I met him in Verona NY in 2001, spent the whole day with him. That was one of the best days of my life and highlights of my life thus far. Not too many people meet their idol.

At his best there was NOBODY like him, living old school fighter, displaying great skills on auto pilot. He tested his skills against the best, he WANTED them! 6 weeks after beating Michael Nunn he fights and beats “Sweet” Reggie Johnson and Reggie could fight! Read that again! 6 weeks AFTER knocking out Nunn, then 6 months later he fights Mike McCallum. The way he sliced, diced, and pieced up Barkley was sick! The movement, the defense, the combos… Watch this at the 3:53 mark. Few could fight off the ropes like James.

At the 5:02 mark watch how he steps and slides around Prince Charles to set up the KO right hand. The FEET set up the hands.

He fought the best and wanted too! That’s a great fighter. Today that shit is thrown around too loosely, the word great. Great fighters don’t beat up heavy bags in the ring, they seek the best and get in their ass, my man Pernell Whitaker was cut from the same cloth.

Look at James’ eyes here at the 2:55 mark, dude was prideful of his skills! A REAL shoulder roll too, and then some. . Watch for yourselves…


Feb 22 2013

In The Gym Notes: Boxing Strength Training.

Strength training workout for the fighters tonight.

1. Close grip bench press with 120lbs of chain attached
worked up to 4rm.

2A. Bulgarian split squats 3×6

2B. Fat Bar Chin 2×8 with 1 sec pause in the contracted position on top wearing 25lb vest.

3. Walking lunges from the ring to the strength room. This is a total of 60 yards for the set.

4. Band pull apart with supinated grip, 1 sec pause in the contracted position, which is full scapular retraction. 2×20

5. Ab wheel 2×20


Feb 21 2013

Boxing Training Q/A: Muscle Memory & Functional Hypertrophy.

Hey Rob, during the summer I was bodybuilding and taking creatine and all that I went from 89 to 107 pounds I now realize that was the wrong thing to do I want to bring my weight back down now I’m worried that any weight training I’ll be doing will bring that kind of muscle back because I’ve heard of muscle memory so would it be possible to change that bodybuilding type of muscle to muscle for boxing or will that muscle always be there kind of? Thanks, Marta Flores.

Marta, you blew up in weight like that because creatine is a muscle cell volumizer and retains a lot of water. in fact some people think they are loosing size when they cycle off creatine because they loose their size when in fact it’s the water weight that’s the cause.

When using gpp methods (strength training), your needs/weaknesses determine the training means you use in your training. Are you weak? Then get strong. Are you strong but slow? Then get fast. Are you trying to rise to a bigger weight class? Then use functional hypertrophy (myofibril hypertrophy) exercise variables. Ex. reps between 6-8. Not sacroplasmic hypertrophy using reps of 10-15.

The nervous system is key in improving special strengths that you will need to better your boxing performance. Don’t think muscle memory, think CNS, the nervous system is what send the juice to the muscles. That is key.

Most fighters need to develop a max strength base so start there. Your current training age will determine the exercise variables to use. If you have limited experience with strength training, you can make increases in strength using 6-8 reps. As your training age grows, you will need to train within the 3-5rm bracket.

Search my archives here within my blog. I have several training templates you can use. Remember, if you train like a body builder you will look and function like one. Gpp training is training as an athlete. Without knowing your current needs I can give you no more advice, but the advice I just gave you will help you get started in the right direction. Please let me know if you need anything else Marta.


Feb 18 2013

Mental Toughness – What It takes To Be A Champion.

Here’s a piece of an interview I did with James Smith of the Diesel crew for his Best of The Best In Fitness interview series. It’s about mental toughness, the mindset of a champion. Enjoy.