Feb 15 2013

Ring Magazine’s 100 Greatest Punchers Of All Time.

Enjoy these clips! Is there someone missing? Let me know.


Feb 9 2013

In The Gym Training Notes: Learn How To Fight Before You Spar.

Gym notes from tonight. A kid can look good on the mitts and the bags but that doesn’t make them ready for sparring. I believe in and we employ pre sparring drills of parrying, slipping, rolling, weaving, stepping around and in.

This trumps sloppy sparring which can make a kid glove shy and instill bad habits from the start. I believe in this slow conservative approach. Ace couldn’t slip a jab tonight and kept pulling back, sparring session was over.

Drill that bad habit out with jab slip drills and ingrain the proper motor engram/skill. You can’t teach that in sparring when they aren’t used to having dynamic punches coming at them. Learn how to fight before you spar.

No sloppy sparring, haste makes waste and shit skill. Even with Mike who has 70 fights, we are slowing down the sparring to teach and instill stepping over and in, sliding out the back door and in. Rolling and making offense flow off the defense more fluently. Breaking it down and building it up.

Some fighters treat the ring like a dance floor, shaking their asses and dancing out of position to counter, being out of position to allow offense to flow from excellent defense I was VERY vocal about this tonight in the gym.

I constantly repeat to my guys, have pride in your defense, make a fighter earn a shot, don’t make it easy, have pride in your skills. Like a prime James Toney, Charlie Burley, Willie Pep, and Pernell Whitaker. Learn how to fight before you spar.


Feb 7 2013

Considerations For Planning ME Movements/Training.

In a former post I talked about on how much I enjoyed performing this exercise, I didn’t talk about the aftermath of it. I was crushed the next day, my cns was fried, I felt very stiff, sore, and had a drop in motor skill performance as the next day was my boxing skill day workout. Needless to say I had to skip the workout and rest as it was the only thing I could do.

It took me 3 days to recover from this movement. I performed multiple sets and yes the volume and intensity certainly attributed to it. My point is one must be very careful in where they plan these type of exercises/workouts in their training do the aftermath these max effort movements reek on the nervous system. If a fighter has a important sparring session or has to roll that week it would be foolish to plan this before that session, after is the option.

I feel this is where many trainers make the mistake in programing particularly when training fighters is the placement and planning of these ME exercises in the fighters training. The strength coach must have solid communication with the skill coach unless you are both a skill/strength coach as I am so as not to negatively affect the fighters skill training. The skills pay the bills for the fighter and if the strength coach fucks up on his planning of training, he will be the first to go. While these exercises look fun and even cool, you must have a proper preparedness level to perform these movements IN ME loading. One can understand the science of exercise physiology but I feel feeling it is knowing it.

A strength coach who has no experience with skill training should take up some skill training classes with the fighter and then partake in the strength/conditioning program they are giving the fighter. they can feel for themselves the effect of both and they will become better at planning training. Again, one cannot be foolish enough to see a unique exercise like this and go attempt it without qualifying themselves for it. A coach has to always ask the what, why, when, and rebound effect of the ME exercise when choosing one and placing it int he fighters training.

I just wanted to clear this up as I have worked my way up to this ME movement and I would certainly use it sparingly as the aftermath put me on my ass for several days and that was certainly not worth the reward of setting the PR on the movement when I had several skill sessions planned that week. It was another great lesson for me and I hope it will be a good one for you. in closing, choose your poison wisely!


Feb 6 2013

Boxing Training Q/A: Heavy Bag Training Volume.

Hey Rob! I had a question regarding the length of a boxing workout, more specifically, the heavy bag. I don’t live anywhere near a boxing gym so I do everything on my own. I am currently doing your workout of 3 min. rounds, switching every 30 sec. from jabs/hooks to calisthenics and then rest for 1 min. I’ll usually do that for 4-6 rounds, then I usually do a few rounds straight heavy bag striking for 2-3 min. each round. Weights go in before my workout somedays, and then planks and pushups are also a staple in the workout. Finally, my question is, how long does a boxing heavy bag workout need to be to still be effective? I’m 18, 6’2″, and 168 lbs. I do it more for staying fit and defense rather than getting ready for the ring (but hopefully someday!) and I’m trying to get rid of that thin layer of fat to reveal the abs peeking out! You give great advice, and your website and drills are much appreciated man!

You don’t need to do more than 8 rounds on the heavy bag IF that’s all you got. If the heavy bag is all you have, 8 rounds is tops, 6 rounds is even plenty. I highly recommend getting a double end bag, this bag trumps the heavy bag big time! It’s easy to set up and is very inexpensive. If you get that bag then do just 5 rounds on each bag, along with jump rope and shadow boxing and you are done.

Intermix punching intervals with straight bag work. one day do straight bag work, the next, punching intervals.

Seeing your six pack abs is all diet, cycle your carbs, carb cycling will help. Also perform core work using weights (dumbells) with reps between 10-20. The abs respond better to resistance and get stronger ( harder) faster from that.

I hope this helps you and please let me know if you need anything else!