Sep 28 2010

In The Gym Training Notes.

Here’s a strength training/explosive power workout a group of my fighters did tonight.

1A: Explosive Tornado Ball Rotations- 3x/13 sec duration/1.5 min rest.

2B: Sand Bag Front Squat- 3×6/ 1.5 min rest.

3C: Inverted neutral grip ring rows- 2×10 with a 1 sec hold in retracted position, 30 sec rest followed by 4D.

4D: Kettlebell double hand swing- 2×10, 30 sec rest repeat 3C.

Finished with ab wheel 2X15

* They really like the challenge of the sand bag with the off set loading it offers, the rows are a staple in our training to strengthen the thoracic extensors and retractors.

The ab wheel is nothing fancy but is still a great exercise, we add a 2-3 sec hold out the end range too.

Bottom line, my guys are getting stronger and faster while winning.


Oct 5 2009

Big Bang Ab Exercise.

Here’s a really tough ab exercise to try. You build killer grip strength as well as core strength using it. Try using ankle weights to increase the challenge!



Click here For more world class boxing workouts and programs!


May 6 2009

Knowledge Throwdown Interview.

Here’s an interview I did for my buddy John Izzo and his bad ass site http://www.izzostrengthtraining.com

Go to his site now and check it out!


Dec 1 2008

Looking Back: Grading Arreola and Williams

Chris Arreola and Paul Williams weren’t exactly in big fights last weekend but they were still pretty significantly important.

Chris’s fight was very important for the reason of him being tabbed the real American contender. There was a lot of pressure on Chris for this fight, win and he’s closer to a huge fight with either Klitschko. Lose and he’s seen as a pretender and not the American contender that has been stamped on him.

When I saw how much he weighed at the weigh in I was extremely disappointed with he and his team. Coming in at 254 didn’t give the impression that he took this fight and the stakes serious enough.

I feel he had a tougher time than he should of had against Walker although it was a short but very sweet and exciting fight. Chris is a lot better fighter than he showed in appearance and technique.

Here are his grades.

Conditioning: D

Chris wasn’t pushed into the late rounds as team Walker had planned and hoped for so we didn’t get a good gauge of Chris’s despite his appearance. Taking his weight of 254 into consideration gives you the impression that it would’ve been disastrous for Chris to allow the fight to go that long. It didn’t. He won and he better be damn glad too.

Strength: B+

Chris is pretty strong, he showed his strength of will and mind by getting up and ending the fight before it got out of hand. Many fighters would’ve folded under Walker’s start. Chris didn’t and he must be praised for that.

Power: A

The left hook Chris finished Travis with was right on the money and just the power shot he needed to land to call it a day. Power can save your ass quick in a fight as Chris displayed.

Speed: C-

Chris has better hand speed and combos than he displayed last Saturday night. His weight slowed him down. If he comes in at 240 like he should you’ll see how quick and nimble Chris can be.

I feel Team Arreala dogged a bullet with the condition they came into this fight with. All that talk of Big Bear being great for Chris and he still comes into the biggest fight of his career thus far looking sloppy! They better get their shit together if they want to take advantage of their next opportunity and not be blown out.

Paul Williams

I thought Paul fought as good as a fight he could have with a bad cut early while winning the 154 WBO strap. I feel that this fight was a great experience for Paul. Verno is an older fighter but he is NO joke. Paul looked stronger at 154 than 147. His grades are as follows.

Conditioning: A

Paul through a lot of hard body shots and combos period leading to his eight round stoppage of Verno. You can’t do that if you’re not in shape. Paul was and he made sure the cut wasn’t a factor by his constant whirl wind punch put output.

Strength A

Like I said earlier Paul looks very strong at 154. Verno is not a weak fighter either and Paul bullied him around the ring. For being a wiry guy, Paul doesn’t allow himself to be bullied or looked like he’ll be blown over at any moment. Strength makes that happen.

Power A

Verno is fucking tough as hell. Any other fighter would’ve crumbled earlier under those viscous body shots that Paul was ripping. His was consistent and relentless with his power shots. If he was feared at 147 by the elite, makes you wonder what the best of 154 are thinking!

Speed B-

I feel Paul can be a bit faster. I don’t like how he hangs his punches out there sometimes. Against a faster fighter he’ll be countered on. I feel he can be faster and I doubt that he’s performing any plyo work. I would add some power training to his routine and then watch how the fear of him grows along with that new speed and power.

Paul is going to be hard to beat if he’s focused. I think he learned a lot about that in the first Quintana fight. The only way I see anyone beating Paul is if Paul comes into the fight drained and over trained from jumping divisions. Team Williams should settle into the 154 division for a bit set up a super fight with Vernon Forrest kick his ass then go to middleweight to cause havoc and terror their. One step at a time team Williams.. haste makes waste… being foolish jumping divisions could get Paul’s ass kicked.