Dec 22 2014

Boxing Endurance Training Tip-HICT Versaclimber Workout.

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Dec 15 2014

Boxing Lessons For Beginner Tips: Boxing Defense.

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Nov 6 2014

Boxing Conditioning Tip: Alactic Capacity Workout.



An explosive fighter is a constant threat, able to end matters with just one punch, but fight ending power is one thing, the more meaningful factor is how long can it be carried and displayed? To take it with you in the deep rounds of a fight you must increase the capacity to store more ATP your muscles need for laying explosive fight ending hands.

This is why developing the alactic energy system is vital to produce and fuel repeated burst of power.

Here Dave is performing Alactic Capacity Intervals which I learned from Joel Jamieson’s work with the Wheel Brawler 2.

We want Dave to posses power in the 3rd like he does in the first. Keep in mind having developed an aerobic base will allow for quicker removal of Alactic fatigue by products and thus much faster refueling of the Alactic system to keep displaying power while not feeling punched out.

Also keep in mind increasing your Alactic capacity gives you the potential to display repeated power, what I mean by potential is, this potential comes to life with honed footwork/punching technique and the ability of your muscles to relax then contract, and proper deep breathing to remain relaxed while not tense which burns you out.

Here Dave used two loads, 5 sets of heavier resistance for a duration of 15 seconds maintaining maximal effort through the sprint/push using incomplete rest intervals of 25 seconds.

These are brutal. In the last 5 sets I reduced the load so he could keep maximal intensity for 10 seconds with incomplete rest intervals of 20 sec.

We did 10 reps/trips and only one set, depending on the round duration of the fight 1-3 sets can be used.

We are building the capacity for Dave to display power for all three rounds. All it takes is one good shot to change or end a fight. Alactic capacity intervals will ensure you have the ability to do that all fight long.

Dec 13 2013

Extreme Boxing Condintioning Tip: Barbell Complexes.

Barbell complexes continue to be my favorite conditioning protocol to use.

Rings for instability, sand bags for off set loading, and kettle bells can be used too, along with just body weight

When done with the right intensity and intense effort, few if any workouts beat this.

Complexes are fucking nasty and they WORK.

Mental grit, lactic acid tolerance, extreme conditioning (when done right your heart is in your throat) even grip strength as you fatigue holding the bar with pulling exercises.

Its a huge mistake for fighters not to use these.

Men and women, have you hit a fat loss plataue?

Not anymore with barbell complexes.

I almost threw up again this morning at Westside and I’m in shape.

Any workout that feels like you are doing it for the first time with extreme challenge is one to do.

The metabolic effect and the anabolic hormonal release that floods your body while doing complexes is why your body composition changes so quickly.

Train smart, get more done in less time.

Now do work!

My workout from this morning.

1.Frint Squats
2.Push Press
3 Romanian Deadlift
4.Bentover Row
5. Push Ups on Barbell
6. Standing Jumps Knees to chest.

Load has to accommodate the volume and intensity of the exercises/circuits or its quasi complexes.