Oct 8 2010

Throw Back Friday Edition:Chilling Boxing KO’s!

Off the top of my head here are three knockouts that will always stick out in my mind. There are many more but keeping this post brief, you’ll enjoy these. The first one is the most chilling.

What are your favorite knockouts? Comment to let us know.

This KO is one of the reasons boxing is often labeled the theater of the unexpected!

Morrison was bobbing and weaving on his stool after this fight!, thinking it was still going on!

This one is one of the funniest… Zab performing the Brooklyn Boogie! Jokes aside, I still dig Zab.


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.


Sep 24 2010

Throw Back Friday: Top 10 Hardest Punches Landed Ever.

Here’s a fun clip to watch. Although I would add fights from Mike Tyson, Julian Jackson, Gerald McClellan, Terry Norris, and Wilfredo Gomez instead of Morrison or Ruddock, Hell, just watch this clip which is REALLY good, particularly the right hand Shavers landed on Holmes!

Damn! Look at Larry’s eyes and listen to that shot! Check out the dynamite Marciano possessed in his right hand! BRUTAL shot!

Gene Fullmer was NEVER KO’d before that beautiful left hook Robinson landed on him. Gene was in the corner afterwords asking his corner man why Ray was doing exercises between rounds. This was when Ray was jumping up and down after that awesome shot! He knew how hard it was to hurt Gene, but to KO him, that was incredible.

Now Enjoy!


Jul 21 2010

Q/A: Weighted Wrists In Boxing Wokouts.

Rob, I’ve been doing plyometric training´╗┐ for a while now, but I also been working on the speed-bag a lot to get even faster… Should I add 1lbs or 2lbs wrist weights to advance, or will it be a wasting of time doing it that way? Thanks, Keep up the Good Work

Adding the weights would be more for conditioning. You must be careful too as the added weight doesn’t ruin your technique. The weighted wrists are great for spp work but only when you are ready for them. But we are talking 1 and 2 lbs. here so you should be fine, just be mindful of your technique if you are doing more than several rounds.

To get explosive, you need to train explosive. Med ball throws, plyo pushups, tornado ball rotations, box jumps, and lunge jumps are all great to increase your speed. Just be sure to terminate the movement as the speed decreases so you don’t make yourself slower.

Just remember to get fast your first must be strong, then to be explosive you need to be fast as Max strength X speed = explosive power.

Please let me know if you need´╗┐ anything else.

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