May 15 2015

Boxing Training Tips: How To Ingrain Skill


I always start young kids or any age student on defensive drills such as parrying here before getting in the ring.
It teaches technique in a controlled setting, no sloppy over excited punches that program garbage technique in the cns.
Keep in mind, all these movements are creating new wiring in the brain, engrams to put it correctly, which are stored movement patterns in the brain.

The students can learn defensive skills in a non threatening controlled setting, creating skill, solid clean motor engrams.
Then when it comes time to spar they aren’t freaked out with punches coming at them. And they will have a skill set developed both offensively and defensively to display in clean sparring sessions. Preventing sparring from looking like sloppy wild tough man type sparring.
Every movement in the gym is being stored in the CNS, the repetitions must be good as it takes over 7000 repetitions to correct a faulty pattern and instill a new motor engram, which as we know it is great looking crisp technique.
This is just how we do it in our gym, I’m not saying I’m right I’m explaining the rationale on why we do what we do and what we are doing exactly does.

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Dec 15 2014

Boxing Lessons For Beginner Tips: Boxing Defense.

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Dec 1 2014

Boxing Defense Training Tip: Defense Feeds Offense.

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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.