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Boxing For Fitness

Boxing provides a solid platform for exercise. The benefits of boxing for fitness are numerous and include cardiovascular function, muscle tone, speed, power, agility, reaction time, strength, flexibility and coordination all variables of fitness which are trained.

Before starting any exercise regimen a full warm up should be completed to activate muscles and joints. The three main purposes of a warm up are to increase body temperature as warmer muscles have more elasticity, elevate heart rate to allow oxygen rich blood to reach the muscles, and to lubricate the joints to increase your range of movement. A good warm up for boxing is 2 minutes jump rope along with dynamic stretching.

Basic technique principles will need to be followed to enable an efficient workout.

Stance
Establish a comfortable position with body slightly side on, knees slightly bent, head facing forward with chin tucked in towards sternum. Feet will be 12 to 24 inches apart, back heel off the ground and weight on the balls of both feet. Toes should be pointing towards the left shoulder (for a right handed boxer) of pad holder, bag or opponent. Both hands are at ear height, with left hand slightly more forward and elbows tucked into sides.

Jab
The jab for a boxer is a punch thrown with the left hand. Extend the left hand, with the fist and forearm rotating, striking your target and then returning to the defensive position. Rotate the left hip turning to the right, and back heel rocking off the ground as you throw the punch. Remember to keep your right hand up when throwing a jab, as it will have a natural tendency to drop. A focus should be placed on speed when throwing a jab.

Cross
The cross for a boxer is a punch with the dominant right hand. Extend the right hand, (like the jab) rotating your first and forearm, then hitting the intended target before returning to the original position. Rotate the right hip turning forward and swiveling on the ball of feet. Try not to drop the right shoulder, producing a powerful- long punch which is established from a snappy hip turn. Remember to keep your left hand up when throwing a cross.

 

Uppercuts
Uppercuts, both left and right hand, are produced via coming out of a squatting like position, with arm flexed and palm of clinched fist facing the boxers own chest through the duration of punch.

Hooks
Hooks are predominantly thrown with the left hand of a right handed boxer. The arm conducts a hooking motion with a focus on an almost full extension at the elbow to create leverage while maintaining the elbow in a high position. The fist maintains its position throughout the punch with attention being paid to the knuckle part of the glove connecting to the intended target rather than an open hand, or slap.

Dynamic Effort to Improve Your Game

Dynamic effort refers to moving a non maximal load at the highest attainable speed.

It would seem that this is something that athletes would practice often. After all, most running and jumping activities would fall into this category if done at max speed or effort.

However, unlike power lifters or Olympic lifters, lifting weights at max speed is not often practiced by athletes. By adding this system into your training, you can really gain some incredible explosiveness in your jumping and running.

Dynamic Effort

Even if you are a power lifter and need a change of pace on your dynamic day, this is an option to use - at least for a short period of time.

 

Example

Dynamic squat, here is how it works:

After a warm up, place 50% of your max on the bar. Have someone time you in 5 reps to the nearest 10th of a second. Be sure and perform the reps as fast as possible - this is key.

Add 1 second to the time - that is your time limit for subsequent sets.

After a 2 minute rest break, add 10 to 20 pounds to the bar (about 7.5 % of your max) and do a second set for 5 reps as fast as possible and time it. As long as you did all five within the time limit, rest 2 minutes, add 10 to 20 pounds and do a third set.

Once again, do all sets as fast as possible for 5 reps. Continue this pattern until you can no longer complete 5 reps in your time limit.

Sample Workout

Here is an example workout for someone who maxes 500 pounds:

 

Set 1 - 250 pounds in 6.8 seconds (time limit is established at 7.8 seconds) - rest 2 minutes.

 

Set 2 - 270 pounds in 6.9 seconds - rest 2 minutes.

 

Set 3 - 290 pounds in 6.7 seconds (not unusual for the 2nd or 3rd set to be the fastest) - rest 2 minutes.

 

Set 4 - 310 pounds in 7.3 seconds - rest 2 minutes.

 

Set 5 - 330 pounds in 7.4 seconds - rest 2 minutes.

 

Set 6 - 350 pounds in 7.7 seconds - rest 2 minutes.

 

Set 7 - 370 pounds in 7.9 seconds (over time limit) - terminate the squat portion of your workout.

Conclusion

Each speed day is different than the last because each day has a different test speed and time limit. This accommodates how you feel that day.

Occasionally, I will go back to my 50% weight and time myself again. Do not be surprised if it is up to 0.3 to 0.5 seconds faster than your initial set. Try this technique if you are in need for some explosive power and are not afraid of squatting FAST.

Better Running Through Strength Training Part 3

Upper Body Muscles

The typical exercises for the upper body are bench presses for the chest muscles, bent rows for the mid-upper back muscles, and overhead presses for the shoulder muscles. These are acceptable exercises, but are much safer when performed with dumbbells rather than barbells. For example, because there is no back support in a barbell bent row, the stress to the low-back area is 10 times the weight of the barbell. By using one dumbbell, and placing your other hand on a bench for back support, this exercise can be performed more safely and effectively.

 

If you have access to machines, I recommend chest crosses for the chest muscles, pullovers for the mid and upper back muscles, and lateral raises for the shoulder muscles. These machines require rotary movements that better isolate the target muscle groups. If you prefer linear movements that involve more muscle groups, well-designed chest press, seated row, and shoulder press machines provide combined training for the upper body and arm muscles.

Arm Muscles

The basic exercise for the biceps muscles is the arm curl, performed with barbells, dumbbells, or machines. Training the triceps involves some form of arm extension, either with free-weights or machines.

A good means for working the biceps and upper back muscles together is chin-ups with bodyweight or on a weight-assisted chin/dip machine. A good means for working the triceps and chest muscles together is bar dips with bodyweight or on a weight-assisted chin/dip machine.

Midsection Muscles

Machines provide the best means for safely and progressively conditioning the muscles of the midsection. In my opinion, the abdominal machine and low-back machine are key exercises for developing a strong and injury resistant midsection. I also recommend the rotary torso machine for strengthening the oblique muscles surrounding the midsection.

 

If appropriate machines are not available, the basic trunk curl may be the best alternative for abdominal conditioning. The recommended counterpart for the low-back muscles is a front-lying (face down) back extension. Although both of these exercises are performed with bodyweight resistance they are reasonably effective for strengthening the midsection muscles.

Neck Muscles

The neck muscles maintain head position throughout each run. As the head weighs up to 15 pounds, this is an important function. In fact, the first place where many runners fatigue and tighten up is the neck/shoulder area. We therefore recommend the 4-way neck machine to strengthen these muscles. If you do not have access to this machine, perhaps the best approach is manual resistance. That is, place your hands in front of your forehead to resist slow neck flexion movements, and place your hands behind your head to resist slow neck extension movements.

Summary

The main objectives of a strength training program for runners is to decrease injury risk and increase performance potential. For best results the program should be high in exercise intensity and low in training time. One good set of 12-16 repetitions for each major muscle group is recommended for a safe, effective and efficient exercise experience. One or two training sessions per week are sufficient, although three weekly workouts produces greater strength gains. Each workout should take no more than 20-30 minutes depending upon the number of exercises performed. The key to productive strength training is proper exercise technique, which includes full movement range and controlled movement speeds. When you make every repetition count, a basic and brief training program should increase your strength significantly (40-60 percent) over a two month training period.

 

Better Running Through Strength Training Part 2

The strength training protocol followed by runners, is a comprehensive conditioning program that addresses all of the major muscle groups in the body. Do not attempt to imitate specific running movements or emphasize specific running muscles, because this typically results in an overtrained, imbalanced, and injury-prone musculoskeletal system.

For example, the calf (gastrocnemius and soleous) muscles are used extensively in running. Due to their involvement in every running stride, many people think that runners should strengthen their calf muscles. Indeed they should, but it is even more important to strengthen their weaker counterpart, the shin (anterior tibial) muscles. If you strengthen only the larger and stronger calf muscles they will eventually overpower the smaller and weaker shin muscles, which may lead to shin splints, stress fractures, achilles tendon problems, and other lower leg difficulties. With this in mind, runners always conclude their strength workouts with a set of weighted toe raises to strengthen the shin muscles and maintain balance within the lower leg musculature.

Some people believe that runners should complete numerous sets and many repetitions with light resistance to enhance their endurance capacity. However, this is not our purpose in performing strength training. Remember that running is best for improving cardiovascular endurance, and that strength training is best for increasing musculoskeletal strength.

Improved Running with Strength Training - part 1

Distance running is a great sport that is enjoyed at a variety of levels by millions of competitive and recreational athletes. Whether you prefer to jog a couple of miles through the neighborhood, or are training to complete a marathon, distance running is a highly effective and efficient means of aerobic conditioning. Unfortunately, distance running is considerably less beneficial for your musculoskeletal system. Injury rates among runners are extremely high. In fact, at the high school level, cross-country runners experience more injuries than athletes in any other sport, including football and gymnastics.

Why is a non-contact sport like running such a high-risk activity? Actually, running involves an incredible amount of contact, but it is with road surfaces rather than other athletes. Every running stride places about three times the weight of your body on your foot, ankle, knee and hip joints. These landing forces may also stress your lower back structures.

The repetitive pounding encountered mile after mile produces a degree of microtrauma to the shock-absorbing tissues. Under ideal conditions, these tissues recover completely within a 24-hour period. However, there are numerous factors that may interfere with normal recovery processes, eventually resulting in weakened and injury-prone tissues. These factors include longer running sessions, faster running paces, shorter recovery periods between workouts, more downhill running, more hard-surface running, more racing, more general fatigue, and undesirable changes in eating or sleeping patterns.

Of course, you may wisely take steps to reduce the amount of tissue trauma and decrease your risk of running-related injuries. Such precautions include making very gradual increases in training distances and speeds, taking sufficient recovery periods (particularly between hard training sessions), selecting user-friendly running courses (soft surfaces and level terrain), competing in fewer races, avoiding over-fatigue, and paying careful attention to proper nutrition and sleep.

However, one of the most effective means for minimizing tissue trauma is to develop stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should perform regular strength exercise.

Soccer Drills to up your game

Center Of Gravity Drill

Objective

Increases stomach muscle and help your balance.

Drill

The game of soccer is very much a game of balance. Being able to elude defenders, jump over tackles and just control your own body can be at times a very difficult challenge. By creating a strong center of gravity and building one’s stomach muscles, they instantly increase their sense of balance and control over movements.

Creating a strong mid section will also benefit your shot. With strong abdominal muscles your shot will be much harder and travel with a greater velocity. Here are a couple of sit up drills to help you create and maintain a solid mid section.

Nature's Perfect Exercise: Swimming

I'm focusing on the freestyle stroke here, not only because it provides a killer cardio workout, but also because it works the most muscles overall--building core strength and carving your V. That and it shreds calories. Blows them right out of the water, in fact. Michael Phelps is as thin as an Olsen twin, yet he eats 8,000 calories a day. His average breakfast: two egg-and-cheese sandwiches, a bowl of grits, a western omelet, French toast, and a stack of chocolate-chip pancakes ("for dessert," he says). Being 23 doesn't hurt, of course, but if Phelps can keep his abs well groomed despite eating enough for four, you should be able to make sizable strides with just a modest amount of effort.

Here's my seven-step plan for leaving everyone in your wake.

 

1. Swim tall. "Water is 1,000 times denser than air," says Laughlin. "So the single most important factor is to slip your body through the smallest hole in the water." Imagine a central axis extending from the top of your head to the opposite end of the pool. Rotate your body along this axis with each stroke, stretching your leading arm (the one reaching out front) as far forward as you can. Keep the muscles in your lower back and abs taut as you power through the water--doing so will keep the propulsion coming from both your arms and legs and stop your midsection from sagging like an old first-mate's belly.

Increasing Foot Speed on the Ice

One frequently asked question by hockey players is, "How do I increase my foot speed on the ice?" That is a very hockey-specific question, and here is the answer.

 

I am often asked by hockey players of all ages, "How do I increase my foot speed on the ice?" This is not an easy question to answer due to the fact that there are a multitude of factors that are responsible for quickness out on the ice, such as:

 

 

1. Type of muscle fiber the athlete possesses;
2. Anatomical structure of the player;
3. Amount of body fat;
4. The ability of the player to read and react to relevant cues on the ice;
5. The level of fatigue (both physical and mental);
6. Body positioning and posture; and
7. Desire or intent the player has.

Cold Weather Walking and Running

Many warm-weather exercisers discontinue their training programs when the temperature drops below 40 degrees F. This is unfortunate, because heat-producing physical activity is well-suited for cooler weather conditions. When approached appropriately, most people can exercise safely and successfully when temperatures are in the 20s and 30s.

Of course, if you find cold-weather exercise aversive, you can always substitute walking through shopping malls, or running indoors on a treadmill. Stationary cycles, stairclimbers, rowers, and cross-country ski machines provide a variety of training alternatives for those who prefer to exercise in shorts and tee-shirts.

However, if you comply with a few basic training recommendations, you should be able to enjoy outdoor walking and running on all but the coldest winter days. But first, let's examine some misconceptions about cold-weather exercise that might otherwise limit your training sessions.

1.    Breathing colder air does not freeze your lungs. In fact, by the time inhaled air reaches your lung exchange areas it is approximately body temperature. It is therefore not necessary nor recommended to wear scarves or handkerchiefs over your mouth/nose when walking or running.

2.    Exercising in colder weather does not adversely affect your muscles, nor compromise normal walking and running movement patterns. Although sprint workouts are not advisable, you need not slow your standard training pace due to lower temperatures. Also, it is not necessary to reduce your normal training time/distance under most winter conditions.

3.    Exercising in lower temperatures does not require several layers of clothing to maintain body warmth. A pair of sweatpants and a hooded sweatshirt should be sufficient for temperatures above 20 degrees F. Actually, wearing too much clothing can result in excessive heat accumulation and perspiration, both of which can have detrimental physical consequences.

Conditioning for Fall Sports

Should all fall sports participants engage in conditioning programs to reduce their risk of injury and improve their athletic performance? The answer is an unqualified yes! Boys and girls? Yes. Strength athletes who play football and endurance athletes who run cross-country? Yes. Ball handling teammates who play soccer and field hockey? Yes.

Without question, all young people who compete in fall sports should perform appropriate exercise programs to enhance their physical fitness. Of course, some of the training procedures will vary based on the demands of the activity. For example, football players should emphasize power exercises such as sprinting, cross-country runners should focus on endurance exercises such as three to five mile runs, and soccer players should include both sprinting and sustained running such as 100 yard dashes and half-mile repeats.

But when it comes to muscle conditioning, I propose that a similar strength training program may be successfully applied to all of the athletes. Oh, there are some differences, such as the number of repetitions completed. Generally speaking, power athletes respond best to lower (4 to 8) repetitions with relatively heavy weightloads, endurance athletes respond best to higher (12 to 16) repetitions with relatively light weightloads, and combination athletes respond best to moderate (8 to 12) repetitions with moderate weightloads.