Apr 29 2013

Boxing Training Tip: Heavy Bag Interval Punching Routines.

Good day Rob. I live in Toronto. Been watching a lot of your videos and youtube instruction. Nice stuff. Many compliments!
I train at a local gym and now its fitness only(boxing), and I teach classes in spare time with minimal technical and cardio heavy 75mins. As I’m now 41 the sparring doesn’t happen too much anymore with me. Could you pass on a couple of quick bag circuits that will be VERY challenging. I hope to incorporate some changes. I have used your 20 second partner on/off drill at the end of my workouts for a few months. They love it! Its great to send them out the door with.

Anyway, you a busy man so keep writing/training and know that I enjoy the boxing tutorials immensely. I’ve got time for a guy in Liverpool on YOUTUBE called”myboxingcoach”, and also a guy in Toronto who goes by name of TripleVVV on youtube and of course…yourself. Out of all the stuff on there….3 guys who seem to know what they’re talking about. A lot of garbage out there.
Have a great day Rob. Thank you for your time. I hope you realize that it inspires many when you come across videos like yours because I know the amount of time it takes to do it….and do it well.

Oh yeah….and Kenny Weldon…awesome too.

Thanks for the words Gary! Glad to hear my work is helping you. Kenny Weldon is very good yes.

Try 30 sec on punching 1-2’s, 30 sec off jumping jacks for a 3 min round. This is hard!

Try 30 sec on straight 1-2 punches, then 30 off, followed by 30 on with hooks. go back and forth for 3 min round.

Try 30 sec on of punching followed by 30 seconds of mountain climbers. Hardcore!

Try 15 seconds on, 15 seconds off mixing between 1-2 punches and hooks.

Try 30 secs of 1-2 pounches followed by 30 sec of jump squats. Insane!

These will keep you busy and kick your ass!

Please let me know if you need anything else or have any other questions. Thank you again for watching my youtube videos and supporting my work Gary.

May 16 2012

One Of The Best training Tools You Can Use!

Not many people know how to lift properly. Not many boxing skill coaches understand how to teach proper lifting technique when using resistance training.

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.