Dec 20 2016

One Of The Biggest Mistakes Made In Training.


Nov 6 2014

Boxing Conditioning Tip: Alactic Capacity Workout.

Prowler1

Prowler2

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 2 2013

Boxing Workout Tips: Two Powerful Training Means That Are Oftened Performed Wrong.

Two training means that are often performed incorrectly. Tabata intervals & plyometrics ( REALLY called shock training by the inventor Dr. Yuri Verhoshansky).

Tabatas are only so IF they ARE performed INTENSELY for the 20 sec work sets, anything LESS is simply quasi tabatas, which ARE commonly performed in many gyms.

This protocol was designed for that sheer intensity AND the 10sec incomplete rest periods that create that lovely metabolic disturbance in the body.

Shock Training: (plyometrics) some coaches think that just throwing a medicine ball around is performing shock training.

The amortization phase (the brief isometric phase breaking from the fast eccentric going to the ballistic concentric phase) MAKES or BREAKS shock training. If the amortization last longer that .15 seconds, a lot of the kinetic energy that was built in the fast eccentric phase is lost, gone, with little to none plyometric effect.

Please keep in mind the exercise variables make the exercise such, how it IS performed.

The title doesn’t!

Perform both of these correctly to enjoy their powerful benefits.

Anything less is quasi coaches performing quasi tabatas and shock training.

Chew on that.

Thank you.

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Nov 13 2013

Boxing Training Techniques: One Of The BEST In Boxing.

One of the best in boxing! Just as slick/fast and slicker/faster in some areas than Floyd… ‘El Chacal’ can fight on auto pilot, he can stay in the pocket, make a fighter miss then instantly pay as he did when he slayed Nonito Donaire.

He has a HIGH boxing IQ, what he doesn’t display on the mitts, he does on a very high dominating level in the ring, that’s what matters as he displays what boxing truly is…