There IS one simple and versatile training tool that can improve strength, speed, power, and conditioning in a fighter without them getting under a bar. There is no real fear of the fighter hurting themselves with poor lifting technique OR the coach freaking out that they can’t teach proper exercise lifting technique. This is a training tool you can purchase or you can create a homemade version. This is one piece of equipment you ALL should be using. You can take it with you anywhere as it’s easier to store and move.

Alright alright, I’ll get to it! I’m talking about the sled. The sled is very simply to use. You push it, pull it, laterally drag it, sprint with it, even perform pushing and rowing exercises with it. The sled is a piece of smooth metal with a prong in the middle of it where the weight plates go. You move it with straps.

It’s great for conditioning as well. You can make a homemade sled out of a car tire. Drill two holes and it and knot an inch thick rope through it, there’s your sled.

Load it HEAVY and push or pull for short 20 yard distances for strength. Perform 4-6 sets.

Load it light and sprint with it for 30 yards for speed. Perform 6-10 sets.

Attach a bungee strap to it and perform blast pushes with it for power. Perform 5-6 reps for 3-5 sets.

Load it with a weight you can drag for 15 minutes straight for mental and physical endurance.

Tell you what. here’s a conditioning challenge. Now that it’s getting hot outside, walk with the loaded sled or tire for 15 minutes straight and add some shadow boxing while walking. This is the antidote for when your legs are burning and you feel like quitting inside the ring. Those of us that fight have been there! The sled builds SICK work capacity and mental toughness to drown out fatigue and weakness.

It’s very safe for younger athletes to use to get strong as it adds no axial loading to the spine. In fact, I can’t believe more coaches aren’t having their younger fighters or fighters period use the sled to build strength and work capacity. I guarantee you will see an improvement in your boxing performance using this simply piece of equipment.

Click here For more sled and other HARD CORE boxing conditioning exercises.

Brace your core when performing this exercise. It’s a total core training movement. It also trains extension and that is vital because striking fighters spend a lot of time in flexion. So in essence you are getting a strength and corrective exercise with this movement. That’s training economy!

Mayweather-Cotto was far better than most hope for. It was filled with action and intensity with Cotto constantly bringing the heat to Mayweather. Floyd had fight last Saturday night. He had to dig down and gut it out. Cotto earned praise in his valiant effort. But I think Cotto could have done more and has no reason to dispute the defeat. He should blame himself.

Cotto was too nice on the inside. He didn’t rip Floyd there enough when he had perfect angles to do so. He stayed calm in the clinches when he should have been ripping Floyd’s body. I think Cotto fought great other than his inside game.

What is with Cotto’s trainer telling him to box when he could pressure Mayweather more?! Staying center ring is Floyd’s game and that allows him to rest and do his thing. bad move.

Floyd was very accurate and precise with his punches. He understands ring gneralship well. This made me a fan of his in his young championship days. Doing amazing things against the best.

Floyd doesn’t seem to have the legs he used to. He backs to the ropes when he used to dart around. his reflexes look duller too. It’s fair to say he is slowing down. His ring IQ isn’t though. I wouldn’t mind seeing a rematch if the Pacquiao-Cotto fight can’t be made. Perhaps Cotto could do better in the rematch? Maybe he is to Mayweather what Antonio Tarver was to Roy Jones?

Heavy Bag Workout.
Canelo looked strong and sharp against a stick a fork in him he’s done Shane Mosley. Canelo really turns into his punches and rips the body well. He relaxes very well in the ring too. Golden Boy better start matching him a bit more tough if they expect him to keep growing because it looks like he hasn’t progressed in his last two fights. He needs live challanges to bring out his best, grow, and develop. He does enough heavy bag work in the gym. Why match him with one on fight night? We really don’t know enough about Canelo to get a true feel for him. Sure he’s only 21 years old, but a real live body isn’t asking for much.

Canelo has star power and I think he will grow into a pretty damn good fighter. It’s up to his team now to make that a reality.

Bernard simply can’t put his punches together any more. He still has the reflexes but just can’t pull the trigger like he needs to against world class fighters. Chad is a gifted boxer and left behind more of what he is instead of what he showed. He is better than that and hopefully he can show that he is but over all he fought a solid fight and kept the pressure on Bernard while keeping his cool as Hopkins headbutted and rough housed away.

That’s a fight Dawson can grow from. All that dude has to do is let his fucking hands go. i mean physically he has it all. Mentally he doesn’t.

Making A Statement

Mitchel-Witherspoon was a fun heavyweight scrap for once! Chazz hurt Seth bad in the first and it appeared that it might end there but Seth showed a lot of balls and grit to bite down and survive the round. He came out for the 2nd ripping body shots and hurting Chazz with his hook. Mitchel needs more experience no doubt about that but he grew from this fight showing he can be hirt and bounce back. Yes I know it was just Chazz who hurt him and we don’t know if he could recover from a shot like that from say Chris Arreola. That would be a great fight by the way. Word is Seth will fight Michael grant next. That’s smart, let him learn, grow, and blossom some more before any Klitschko name is brought up. That’s a mismatch right now. Props to Seth. he gutted it out and ended a heavyweight fight the old fashioned way, by KO!

AND NEW!

Props to newly crowned WBA welterweight champion Paulie Malignaggi for his impressive 9th round TKO win over Vyacheslav Senchenko in Donetsk, Ukraine. Paulie jumped on Senchenko from the start busting and beating him up. Paulie looked fast and his movement was excellent. Paulie’s hand speed was sick and he actually displayed some impressive punching power! The end came after Senchenko’s eye swelled shut and he couldn’t see the punches.You young fighters out there, this is how you take a fight into your own hands when fighting over seas in a fighters backyard. Brilliant plan and performance! How about this all Brooklyn fight… Malignaggi-Judah!

Congrats Paulie! For a boxing clinic you put on.

I know a quality deep tissue therapist is expensive but you can also look into a massage therapy school and pay half the price that you would for an experienced therapist. Keep in mind you get what you pay for and the quality won’t be as good as comes with an experienced therapist but it beats nothing at all.

Another alternative is using a foam roller to address tissue quality. The foam roller is great for improving mobility as well. It’s a wonderful simple tool for recovery and improving tissue quality that’ll lessen the chance of any soft tissue injuries that can happen in training.

Bottom line, get some deep tissue work done or roll to take the nicks and pains away while improving your boxing performance..

Chris, Yes you can train both at the same time this is the conjugate model I use in my gym and discuss in my book. You can train for max strength, speed, and muscle endurance in the same weekly micro cycle and build them up. Keep in mind boxing skill training is muscle endurance and so besides using barbell, kettle bell, db complexes we don’t use much high rep light weight workouts loading.

Yes you get better results training the anaerobic alactic, lactid acid (anaerobic glycolytic), and aerobic energy systems. They are ALL called upon in a fight and all must be trained but you can improve aerobic capacity using anaerobic intervals.

Follow a high/low method of planning strength training and conditioning and you will get stronger, faster, more explosive, while building solid endurance.

Click here For the ultimate strength/conditioning program for fighters.

I didn’t mention the deluxe edition of my www.theboxingblueprint.com book and there are plenty of quality bonuses that will instantly improve your training results in the deluxe edition. Why you may ask? Because very few people train this way. It’s that simple. Therefore they put a lid on their potential and get no better. They lack the knowledge, direction, and training to rip that lid off and grow to new heights but we give you those in my book and in these bonuses.

First I would like to clear something up. I’ve been getting questions about the PDF ebook format. When you get instant PDF access to the book upon ordering it, you can print the book out and have Kinkos or Staples spiral bind it into a physical book. That’s real cheap and easy to do. Or you can just print it out hole punch it and stick it in a binder. So although this is an electronic book format, it’s also a physical book upon printing so you can take it to the gym with you or anywhere else you go Now onto the bonuses!

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Richard Abril thoroughly out pointed Brandon Rios last Saturday night albeit in ugly fashion but was robbed as the horrific judging of Glenn Trowbridge & Jerry Roth had Rios the 115-113 dubious winner. Adalaide Byrd was spot on with her 117-11 for Abril.

First off Rios is no fucking lightweight. Enough of this shit. His manager Cameron Dunkin should be slapped around for making this absurd move. Team Rios is shortening Rios’ career by putting him through starvation, dehydration, and anxiety which is taxing to his endocrine system. Fucking morons is what they are.

Corrupt is what Trowridge and Roth are. Full of shit is what Rios is for thinking he could have beat Gamboa in that state trying to make lightweight.

I really don’t think Rios will have a long stay as a world class fighter with this abuse on his body. Along with one of the worst decisions of the year this is also one of the worst managerial decisions of the year.

Sure Abril was awkward and he threw few punches but he did the most, Rios just came forward, so what!

This decision left many in the boxing world outraged and disgusted. It shows you can NEVER trust the judges to call the obvious.

Let’s see what Rios can do at 140 and what he has left.