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.

Click here For more boxing conditioning training tips endurance workouts.


Feb 7 2013

Considerations For Planning ME Movements/Training.

In a former post I talked about on how much I enjoyed performing this exercise, I didn’t talk about the aftermath of it. I was crushed the next day, my cns was fried, I felt very stiff, sore, and had a drop in motor skill performance as the next day was my boxing skill day workout. Needless to say I had to skip the workout and rest as it was the only thing I could do.

It took me 3 days to recover from this movement. I performed multiple sets and yes the volume and intensity certainly attributed to it. My point is one must be very careful in where they plan these type of exercises/workouts in their training do the aftermath these max effort movements reek on the nervous system. If a fighter has a important sparring session or has to roll that week it would be foolish to plan this before that session, after is the option.

I feel this is where many trainers make the mistake in programing particularly when training fighters is the placement and planning of these ME exercises in the fighters training. The strength coach must have solid communication with the skill coach unless you are both a skill/strength coach as I am so as not to negatively affect the fighters skill training. The skills pay the bills for the fighter and if the strength coach fucks up on his planning of training, he will be the first to go. While these exercises look fun and even cool, you must have a proper preparedness level to perform these movements IN ME loading. One can understand the science of exercise physiology but I feel feeling it is knowing it.

A strength coach who has no experience with skill training should take up some skill training classes with the fighter and then partake in the strength/conditioning program they are giving the fighter. they can feel for themselves the effect of both and they will become better at planning training. Again, one cannot be foolish enough to see a unique exercise like this and go attempt it without qualifying themselves for it. A coach has to always ask the what, why, when, and rebound effect of the ME exercise when choosing one and placing it int he fighters training.

I just wanted to clear this up as I have worked my way up to this ME movement and I would certainly use it sparingly as the aftermath put me on my ass for several days and that was certainly not worth the reward of setting the PR on the movement when I had several skill sessions planned that week. It was another great lesson for me and I hope it will be a good one for you. in closing, choose your poison wisely!


Mar 24 2009

Q/A: An Interview I did with Dan Allison

Here’s an interview I did awhile back with Dan Allison. A more in depth look into me and my madness! 🙂

Dan: What’s your educational background (this could include: school, experiences, self education, etc…)?

I took the formal route for a minute getting a semester of college in but since I was paying my own way I thought learning from the experts would be the better choice. It was. I’m a CHEK Level II Practitoner, PICP Level I therory and Technical. This is a Charles Poliquin certification program. RTS theory, this is a course of biomechanics offered by Tom Purvis. I think its an excellent course. I continue to learn a lot from Louie Simmons of Westside Barbell, I see Lou every week as his gym is 10 minutes from mine and he trains at my gym as well. Louie is just not all powerlifting he has a lot of brilliant training ideas and methods. I have interned and taken seminars from the the best of in the field, Mike Boyle, Joe De Franco, Elite FTS, Eric Serrano, Charles Staley, Alwyn Cosgrove, John Berrardi, to name a few. I continue to network with many of these names and more as quite a few have become my friends.

I’m also a Level II USA Boxing Coach.

Dan: Do you hold any certifications?

AIFE Personal Trainer ( Big deal! ) CHEK Practitoner Level II, PICP Level I Theory and Technical, RTS Technical, USA Boxing II Coach.

Dan: What made you want to switch sides from boxer to strength coach?

I didn’t enjoy the bullshit business side of boxing, it took all the enjoyment out of it. It was a GREAT experience though. The big reason to is that a lot of fighters don’t come close to fulfilling their true potential due to the lack of strength training. Strength training is frowned upon in boxing but those in the know that many fighters can greatly enhance their potential and careers by gaining many strength qualities that are left undeveloped in them. This is my goal, passion, and mission to rid this myth and demonstrate with results on why strength training is needed for success in all fighters careers.

Dan: Could you see yourself having any other profession?

Within the boxing industry yes. Manager will soon become another title for me as will commentator down the line as well. I’m a true hybrid coach. Mastering all that I am at the same time too.

Dan: What would you say your training philosophy is? (maybe in general or boxing specific, fat loss specific, strength specific, up to you)

I’m a coach that has MANY tools to use depending on the goal or situation. I have learned and always will continue to do so, many training tolls and systems. So i don’t follow one system, I just use what tools the goal calls for. This allows me to truly be a successful coach.

Dan:  What type of tests and/or assessments do you perform on new clients?

I use assessment skills that I leanrned from my CHEK training and RTS. Postural assessments, flexibility rom ( active and dynamic ), core strength, movement assessments, and lifestyle. I have been trained to assess spinal curatures as well, Also advanced assessment for people suffering back pain.

Part II to follow soon.


Mar 11 2009

Improve Leg Strength & Enduarance with This Exercise.

Here’s a good exercise to use to improve over all conditioning and leg strength.

You can add shadow boxing to this exercise as well. Try walking 50 yards then shadow boxing for 30 seconds and then repeat or shadow box while walking.