Small boxing handbook 8 by JJefArt
Written by: Jeffrey Koelewijn from Holland
Written in 2014
Before starting you could do a 30 seconds
or 2 times 30 seconds jump rope to warm up
Example 1 of a boxing workout
3x1 minute of jump rope
3x1 minute shadow boxing
7x2 minutes mitt work
2x1 minute of light shadow boxing
2x1 minute of jump rope
24 minutes total
With around 30 second intervals: 32 and a half minute
-note that the total times for these workouts are longer
as you take intervals betweens sets and changing from
jump rope to for example shadow boxing might also need
a small pause
Example 2
2x2 minutes jump rope
3x3 minutes boxing bag
3x1 minute speedball
3x3 minutes double end ball
1x3 minutes shadow boxing
28 minutes total
Example 3
1 minutes of jump rope
5 minutes plyometrics warming up
3x1 minute of shadow boxing
5x1 minute of boxing bag
A couple of minutes of speed or power punch training
2x2 minutes boxing bag
5x1 minute of boxing bag
3x1 minute of shadow boxing
29 minutes total
Example 4
3x3 minutes jump rope
3x3 minutes boxing bag
3x3 minutes double end ball
3x3 minutes sparring
2x2 minutes shadow boxing
2x1 minute speedball
42 minutes total
Example 5
2x2 minutes jump rope
3x2 minutes boxing bag
A couple of minutes of speed or power punch training
3x2 minutes boxing bag
2x30 seconds speedbal
2x1 minutes double end ball
1x3 minutes shadow boxing
23 minutes total
Example 6
3x3 minutes jump rope
5x3 minutes mitt work
3x3 minutes sparring
1x3 minutes shadow boxing
2x2 minutes jump rope
40 minutes total
example 7
3x3 minutes jump rope
6x2 minutes mitt work
3x2 minutes sparring
2x1 minutes double end ball
1x2 minutes shadow boxing
31 minutes total
You can always change up these examples and do more or less sets
and or change the amount of minutes.
There are fighters who move a lot and fighters who don't
Fighters who move a lot in a certain way are sometimes called ''dancers''
To defeat a fighter that moves a lot
Don't go with his pace keep your own pace and let him tire himself out
Find out his rythem
How to defeat a fighter that doesn't move a lot
Drag him into your pace
Work the sides and work from the sides here and there
The jumpers
In boxing this is almost never seen but there are fighters that make small jumps all the time
Mostly backward and forward a little or just on the spot
To defeat a ''jumping fighter''
Let him tire himself out
Find out his rythem
Time your punches when he's in the air so it's harder to defend
Use the small jumps against him
If he moves backward and forward while making small jumps time a punch when he moves forward
so it hits a lot harder (using his forward motion against him)
How the text book boxing styles seem to win
Outfighters tend to win by endurance, but also by technique
Sluggers/brawlers tend to win by power through knockout
Infighters/swarmers tend to win through knockout due to technique and power
and the speed and skill to get in fast
Outfighters can win by knockout but are also very good at scoring points
Win a fight by technique
you can win a fight by technique
Winning a fight by out-maneuvering your opponent
in a fast-paced and life sized game of chess
This needs a sheer amount of training and perfecting observant skills and defensive
and attacking skills
Winning by technique requires you to be a true student of the sport
And learn advanced ways to counter anything and everything that might be thrown your way
Fighters who win by technique are sometimes called the most skilled fighters of the sport
By building an arsenal of skills and techniques you can use different skills and techniques
against different kinds of opponenents
Tip:
All in all outsmart your opponenent
Tip:
Competitive boxers need discipline and toughness if they want to succeed
Tip for power:
Do hang power cleans and hang power snatches
The hang (power) clean starts with the bar above the height of the knees
-I'd advice putting the bar on (steel) spotters or bar holders
so you don't need to do the deathlift motion.
A power clean is done by catching the bar in around a 45 degree squat
This is also much better for the knees
Don't go to, to heavy weights fast
And keep your back in a good position
You could do sets of 1 to 6 repetitions
Strengthen the core and legs for more punching power
Rocket jumps are also a great way to develop power
Other tip:
A straighter spine has better balance
But sometimes it's needed to have another kind of position
Other tip:
Also do some active and passive stretching to keep a good
amount of flexebility
other tip:
You can use the agility ladder for faster foot work
The superman punch
Also called falcon punch, cobra punch, jumping punch or diving punch
The technique involves snapping the leg back while throwing a cross, resulting in greater power behind the punch
-Both feet might leave the ground
-Could be illegal because it involves something like a pivot
-Normally a kick is feigned but that would probably be a foul in boxing
The hybrid karate punch
Also called a lunge punch
With this technique I have hit a boxing bag the hardest it almost hit the ceiling
It is done by putting your back leg to a front leg position,
doing the tripple extension and
then also weightshifting is used to put extra power to the punch
Keep the arm back as long as possible and punch at the right time
-Unfortunately it's illegal because it is a pivot punch
Horizontal and vertical direct punching
Horizontal direct punching is cummon though in old skool boxing it has been used
Vertical direct punching is almost never seen in nowadays boxing
punching with a horizontal fist
More power because of the corkscrew motion.
More support for the wrist because it won’t bend as easily when the fist is sideways.
More defense because your shoulders lift to protect your chin.
More useful because the horizontal fist can arc over your opponent’s arms.
punching with a vertical fist
More power because your knuckles are better aligned for the straight-arm position
More power because of full use of triceps
Faster because of less movement
More support for the fist and wrist because the arm is straighter
A vertical splits through the opponent’s guard easier
Less telegraphic because the elbow and shoulder movement is minimized
Some old school boxers say it protects the hands better
Boxing shoes
Boxing shoes are thinner than normal shoes allowing for more power transfer
Normal shoes and running shoes have shock absorbent qualities
If you’ve ever put on a pair of boxing shoes, you’ll be amazed at how they feel more like a sock than a shoe
The thin soles allow your feet to feel and grip the ground like a tiger
pushing, pulling, circling and changing directions all over the canvas
Boxing shoes prevent sliding BUT allow pivoting
zondag 20 juli 2014
vrijdag 18 juli 2014
Small Boxing handbook 7 by JJefArt
Small Boxing handbook 7
Written by Jeffrey Koelewijn from Holland
Written in 2014
More advanced mitt work and punching the gloves
This time with evading punches and blocking punches
Left direct punch evade a left direct punch
Left direct right direct block a right hook and then do a right direct punch
Left direct punch evade a left hook then do a right hook
Block a low left hook block a high right hook and then do a right direct punch
Right direct punch block a left and then right hook and then make a left and then left direct punch
Evade a left jab and then make a right direct punch
Left direct punch block a right body blow hook then make a left direct punch
Left direct punch evade a right direct punch than do a left hook body blow and high hook
Right direct punch block a left direct punch give another right direct punch
Right direct punch evade a left and right hook than give a right uppercut
Left hook high right hook high evade a right hook
Evade a right uppercut give two direct punches
Left direct punch right uppercut block 2 random punches give a right hook and a left hook
Block an uppercut give a right hook and left direct punch
Block a direct left and direct right punch than give a right hook
Block a direct right punch and give a right direct punch
Block a direct left punch than block a low right hook and then evade a left hook
Evade a left jab make a left direct punch and right uppercut
Block a right uppercut than give a right direct punch
Many combinations are possible so it's easy to think some up yourself
Extra on jabbing
Types of jabs:
Normall jab
Tapper
A jab to let the opponent put up his guard
is more of a light punch, a stamina punch
Speed jab
Fast jab but without a lot of force
Can be used as the same reason as the tapper jab
Space maker
To put space between yourself and the opponent
Power jab
Just a very hard jab
The double jab
A double jab
Tapping
Light jabs after each other while the arm is almost extended
Normally to measure distance
or to make an opponening or create an oppening for a cross power punch
Body jab
Jab to the body
The counter jab
A counter jab
The bolo punch
the bolo punch's range of motion is like that of a hook combined with an uppercut.
As such, the punch should be thrown at 4–5 o'clock from an orthodox boxer's perspective.
Turtle style explained
The most part of the turtle style is mostly like the peek a boo but can also
be peeking through the arms or hands
If one gets punches it's easy to ''shell'' up
-If you can take body punches with around no problem
this can be very useful, though he will score some points
Another guard style
The low normal guard
Mostly with a lot of bobbing and weaving
Trapping against the ropes
You can also trap an opponenent against the ropes
although the corners are better for trapping
An opponent might be easier to get in to a corner after he's up against the ropes
Rope-a-dope
The rope-a-dope is performed by a boxer assuming a protected stance
(lying against the ropes, which allows much of the punch's energy to be absorbed by the ropes' elasticity rather than the boxer's body)
while allowing his opponent to hit him
The plan is to cause the opponent to "punch himself out" and make mistakes which the boxer can then exploit in a counter-attack.
Other:
rope-a-dope is used to describe strategies in which one party purposely puts itself in what appears to be a losing position,
attempting thereby to become the eventual victor
If you control the pace victory is closer
Power is speed times force
Differences between amateur, olympic and professional boxing
Professional boxing:
No headgear
Can earn some to a lot of money
In professional matches, the rounds are three minutes long and the bouts can last anywhere
between four and twelve rounds
6, 8, and 10 oz. gloves,depending on jurisdiction
Some tactics considered fouls in amateur boxing are permitted in professional boxing
Amateur boxing:
Headgear
Earns almost no to no money
In the amateurs, the bouts are either three or four rounds long
in the four-round fights, the rounds are two minutes long
In amateur boxing, the objective is to score points. You still can knock your opponent out,
but you don’t receive a point for a knockdown
10 oz. for competitions, specially designed to cushion the impact white area denotes striking surface
No vaseline
Standing Eight-Count Given to a boxer in difficulty
After 3 eight-counts in a round or 4 in total, the bout is stopped
The bout is stopped when there is much bleeding, or cuts, swelling around the eye
There are no set rules for the size of a boxing ring in the pro ranks. However,
amateur rings have a minimum size of 16 x 16 feet and a maximum of 20 x 20 feet.
Olympic boxing:
Win by scoring points or a knock out
The boxers are paired off at random for the Olympic Games,
without regard to ranking they fight in a single-elimination tournament,
with the winner advancing to the next round and the loser dropping out of the competition
I don't know since when headgear had to be worn
from ? to 2013-2014 headgear had to be worn
Now there wil be a 10 point scoring system and fights without headgear
Starting 2016
Written by Jeffrey Koelewijn from Holland
Written in 2014
More advanced mitt work and punching the gloves
This time with evading punches and blocking punches
Left direct punch evade a left direct punch
Left direct right direct block a right hook and then do a right direct punch
Left direct punch evade a left hook then do a right hook
Block a low left hook block a high right hook and then do a right direct punch
Right direct punch block a left and then right hook and then make a left and then left direct punch
Evade a left jab and then make a right direct punch
Left direct punch block a right body blow hook then make a left direct punch
Left direct punch evade a right direct punch than do a left hook body blow and high hook
Right direct punch block a left direct punch give another right direct punch
Right direct punch evade a left and right hook than give a right uppercut
Left hook high right hook high evade a right hook
Evade a right uppercut give two direct punches
Left direct punch right uppercut block 2 random punches give a right hook and a left hook
Block an uppercut give a right hook and left direct punch
Block a direct left and direct right punch than give a right hook
Block a direct right punch and give a right direct punch
Block a direct left punch than block a low right hook and then evade a left hook
Evade a left jab make a left direct punch and right uppercut
Block a right uppercut than give a right direct punch
Many combinations are possible so it's easy to think some up yourself
Extra on jabbing
Types of jabs:
Normall jab
Tapper
A jab to let the opponent put up his guard
is more of a light punch, a stamina punch
Speed jab
Fast jab but without a lot of force
Can be used as the same reason as the tapper jab
Space maker
To put space between yourself and the opponent
Power jab
Just a very hard jab
The double jab
A double jab
Tapping
Light jabs after each other while the arm is almost extended
Normally to measure distance
or to make an opponening or create an oppening for a cross power punch
Body jab
Jab to the body
The counter jab
A counter jab
The bolo punch
the bolo punch's range of motion is like that of a hook combined with an uppercut.
As such, the punch should be thrown at 4–5 o'clock from an orthodox boxer's perspective.
Turtle style explained
The most part of the turtle style is mostly like the peek a boo but can also
be peeking through the arms or hands
If one gets punches it's easy to ''shell'' up
-If you can take body punches with around no problem
this can be very useful, though he will score some points
Another guard style
The low normal guard
Mostly with a lot of bobbing and weaving
Trapping against the ropes
You can also trap an opponenent against the ropes
although the corners are better for trapping
An opponent might be easier to get in to a corner after he's up against the ropes
Rope-a-dope
The rope-a-dope is performed by a boxer assuming a protected stance
(lying against the ropes, which allows much of the punch's energy to be absorbed by the ropes' elasticity rather than the boxer's body)
while allowing his opponent to hit him
The plan is to cause the opponent to "punch himself out" and make mistakes which the boxer can then exploit in a counter-attack.
Other:
rope-a-dope is used to describe strategies in which one party purposely puts itself in what appears to be a losing position,
attempting thereby to become the eventual victor
If you control the pace victory is closer
Power is speed times force
Differences between amateur, olympic and professional boxing
Professional boxing:
No headgear
Can earn some to a lot of money
In professional matches, the rounds are three minutes long and the bouts can last anywhere
between four and twelve rounds
6, 8, and 10 oz. gloves,depending on jurisdiction
Some tactics considered fouls in amateur boxing are permitted in professional boxing
Amateur boxing:
Headgear
Earns almost no to no money
In the amateurs, the bouts are either three or four rounds long
in the four-round fights, the rounds are two minutes long
In amateur boxing, the objective is to score points. You still can knock your opponent out,
but you don’t receive a point for a knockdown
10 oz. for competitions, specially designed to cushion the impact white area denotes striking surface
No vaseline
Standing Eight-Count Given to a boxer in difficulty
After 3 eight-counts in a round or 4 in total, the bout is stopped
The bout is stopped when there is much bleeding, or cuts, swelling around the eye
There are no set rules for the size of a boxing ring in the pro ranks. However,
amateur rings have a minimum size of 16 x 16 feet and a maximum of 20 x 20 feet.
Olympic boxing:
Win by scoring points or a knock out
The boxers are paired off at random for the Olympic Games,
without regard to ranking they fight in a single-elimination tournament,
with the winner advancing to the next round and the loser dropping out of the competition
I don't know since when headgear had to be worn
from ? to 2013-2014 headgear had to be worn
Now there wil be a 10 point scoring system and fights without headgear
Starting 2016
push up variations extra
muscles used with push ups:
Various muscles in the upper body work together during a push-up The main muscles targeted are:
Pectoralis major
Deltoids
Triceps brachii
Serratus anterior
Abdominal muscles
Coracobrachialis
Pectoralis Major:
These are the two large chest muscles primarily the pushing muscles of the upper body.
It makes up most of the upper body.
As you raise and lower your body during a push-up,
the pectoralis major is doing most of the work to raise and lower your body.
Deltoids: These are the shoulder muscles helping the pectoralis major to push the body during a push-up.
Although they are a weaker muscle group, they are crucial to all movements of the shoulder.
The rounded shoulder look is due to a well-defined deltoid.
Triceps Brachii: Triceps are situated at the back of the upper arm and help in extending the arm outward.
It makes up about two-thirds of the upper arm mass and is most exerted muscle during push-ups.
Serratus Anterior: The serratus anterior lies under the armpit at the back of the chest.
The muscles give the scapula a winged look.
These muscles are activated during a push-up and doing regular push-ups strengthens the serratus
anterior muscle helping in smooth movements during exercises.
Coracobrachialis: The coracobrachialis runs from the shoulder blade to the upper arms.
During a push-up, the coracobrachialis pushes the upper arm against the body,
which is essential to perform a push-up. A well-developed coracobrachialis muscle
is necessary for building upper body strength.
Abdominal Muscles: The core strength develops as the abdominal muscles
are engaged in a push-up. As the body is held in a prone position,
the abdominal muscles help the body brace itself.
Doing exercises that strengthen these muscles will improve push up performance
Doing bench press also improves push up performance
More push up variations
Some are really hard to do and really challanging
push up with left leg up
push up with right leg up
180 turn and 360 twist
Flying squirel with a 360 twist
The 360 planche
Do a 360 twist in planche position after a planche push up
Planche turns
Do a 90 degree or 180 degree turn
The 180 degree turn in planche is a planche flying squirel
Doing push ups with two dumbels
raising one dumbell to the chest after each repetition
Dumble raise to the side push up
Raise one dumble to shoulder hight extended
Dumble raise to the sky
Raise a dumble to the sky and tilt the body
Push up stance to crab stance to push up stance
Written by Jeffrey Koelewijn from Holland
In 2014
Various muscles in the upper body work together during a push-up The main muscles targeted are:
Pectoralis major
Deltoids
Triceps brachii
Serratus anterior
Abdominal muscles
Coracobrachialis
Pectoralis Major:
These are the two large chest muscles primarily the pushing muscles of the upper body.
It makes up most of the upper body.
As you raise and lower your body during a push-up,
the pectoralis major is doing most of the work to raise and lower your body.
Deltoids: These are the shoulder muscles helping the pectoralis major to push the body during a push-up.
Although they are a weaker muscle group, they are crucial to all movements of the shoulder.
The rounded shoulder look is due to a well-defined deltoid.
Triceps Brachii: Triceps are situated at the back of the upper arm and help in extending the arm outward.
It makes up about two-thirds of the upper arm mass and is most exerted muscle during push-ups.
Serratus Anterior: The serratus anterior lies under the armpit at the back of the chest.
The muscles give the scapula a winged look.
These muscles are activated during a push-up and doing regular push-ups strengthens the serratus
anterior muscle helping in smooth movements during exercises.
Coracobrachialis: The coracobrachialis runs from the shoulder blade to the upper arms.
During a push-up, the coracobrachialis pushes the upper arm against the body,
which is essential to perform a push-up. A well-developed coracobrachialis muscle
is necessary for building upper body strength.
Abdominal Muscles: The core strength develops as the abdominal muscles
are engaged in a push-up. As the body is held in a prone position,
the abdominal muscles help the body brace itself.
Doing exercises that strengthen these muscles will improve push up performance
Doing bench press also improves push up performance
More push up variations
Some are really hard to do and really challanging
push up with left leg up
push up with right leg up
180 turn and 360 twist
Flying squirel with a 360 twist
The 360 planche
Do a 360 twist in planche position after a planche push up
Planche turns
Do a 90 degree or 180 degree turn
The 180 degree turn in planche is a planche flying squirel
Doing push ups with two dumbels
raising one dumbell to the chest after each repetition
Dumble raise to the side push up
Raise one dumble to shoulder hight extended
Dumble raise to the sky
Raise a dumble to the sky and tilt the body
Push up stance to crab stance to push up stance
Written by Jeffrey Koelewijn from Holland
In 2014
zondag 13 juli 2014
Small boxing handbook 6 by JJefArt
Small boxing handbook 6 by JJefArt
Written by: Jeffrey Koelewijn
Boxing gym opening times:
1 hour to 1 and a half hour
2 to 3 hours
3 to 6 hours
6 to 10 hours
Close and open:
Open 2 to 3 days a week
Open 5 days a week
Open 6 days a week
Closed during summer or closed half of summer time
Mostly youth gyms
Gyms where kids and adults train at the same time
Boxing bag exercise:
2 to 3 minutes doing combinations and singles on the boxing bag
As you have to last 3 minutes a round doing 3 minutes is a good idea
Another boxing style
boxer puncher
is a hybrid style used to describe fighters who possess
good all-around boxing/punching skills and capabilities
They possess the technical skill of an out-boxer and also
the devastating power of a slugger
Boxer-punchers usually do well against out-boxers
especially if they can match their speed and mobility
Rock, Paper, Scissors
There is a commonly accepted theory about the success each of these boxing styles
has against the others.
The general rule is similar to the game Rock, Paper, scissors
each boxing style has advantages over one, but disadvantages against the other
A famous cliché amongst boxing fans and writers is styles make fights
Brawlers tend to overcome in-fighters, because the in-fighter likes to be on the inside,
where the hard-hitting brawler is most effective
The in-fighter's flurries tend to be less effective than the power punches of the slugger,
who quickly overwhelms his opponents
While the in-fighter could be considered a 'boxing bag' for the brawler,
they tend to succeed against out-fighters
On the inside, the out-fighter loses a lot of his combat effectiveness,
because he cannot throw the hard punches. The in-fighter is generally successful in this case
The out-fighter tends to be most successful against the brawler,
whose slow speed (both hand and feet) and poor technique make them an easy target to hit
for the faster out-fighter. The out-fighter's main key is to stay alert,
as the brawler only needs to land one good punch to finish the fight
Hybrid boxers tend to be the most successful in the ring,
because they often have advantages against most opponents
Short:
-brawlers tend to succeed against infighters
-outfighters tend to succeed against brawlers
-Infighters tend to succeed against outfighters
-Hybrid boxing tends to be the most succesfull in the ring
Other guards
Crouch guard
Ideal for upstairs and downstairs punching
The cross guard
The arms cross each other
Tips on boxing a taller opponent
Try and let him come to you
Get inside use infighting
Use explosive in and out movements
Work off his jab
Learn to guard and evade the jab
More tips on fighting the charger and infighter
Keep moving keep circling
Don't fight his fight
Side movements and pivotting
If he gets inside shell up
The medicine ball
A weighted ball for exercises
You can also drop the ball on each others stomach
But be carefull not to hurt each other too much
An example of a week workout schedule:
Monday
Boxing bag and mitts and maybe some light sparring
Tuesday
Running and plyometrics and some active stretching
And a little bit of shadow boxing
Wednesday
jump rope Sparring boxing bag and mitts
Thursday
Weight training
Friday
jump rope Sparring boxing bag and mitts
Saturday
Some light shadow boxing
Sunday
Rest
More on boxing gloves
The old boxing gloves with rope closure
New, normal boxing gloves with velcro closure
In matches most of the times tape is put on the closing part
Written by: Jeffrey Koelewijn
Boxing gym opening times:
1 hour to 1 and a half hour
2 to 3 hours
3 to 6 hours
6 to 10 hours
Close and open:
Open 2 to 3 days a week
Open 5 days a week
Open 6 days a week
Closed during summer or closed half of summer time
Mostly youth gyms
Gyms where kids and adults train at the same time
Boxing bag exercise:
2 to 3 minutes doing combinations and singles on the boxing bag
As you have to last 3 minutes a round doing 3 minutes is a good idea
Another boxing style
boxer puncher
is a hybrid style used to describe fighters who possess
good all-around boxing/punching skills and capabilities
They possess the technical skill of an out-boxer and also
the devastating power of a slugger
Boxer-punchers usually do well against out-boxers
especially if they can match their speed and mobility
Rock, Paper, Scissors
There is a commonly accepted theory about the success each of these boxing styles
has against the others.
The general rule is similar to the game Rock, Paper, scissors
each boxing style has advantages over one, but disadvantages against the other
A famous cliché amongst boxing fans and writers is styles make fights
Brawlers tend to overcome in-fighters, because the in-fighter likes to be on the inside,
where the hard-hitting brawler is most effective
The in-fighter's flurries tend to be less effective than the power punches of the slugger,
who quickly overwhelms his opponents
While the in-fighter could be considered a 'boxing bag' for the brawler,
they tend to succeed against out-fighters
On the inside, the out-fighter loses a lot of his combat effectiveness,
because he cannot throw the hard punches. The in-fighter is generally successful in this case
The out-fighter tends to be most successful against the brawler,
whose slow speed (both hand and feet) and poor technique make them an easy target to hit
for the faster out-fighter. The out-fighter's main key is to stay alert,
as the brawler only needs to land one good punch to finish the fight
Hybrid boxers tend to be the most successful in the ring,
because they often have advantages against most opponents
Short:
-brawlers tend to succeed against infighters
-outfighters tend to succeed against brawlers
-Infighters tend to succeed against outfighters
-Hybrid boxing tends to be the most succesfull in the ring
Other guards
Crouch guard
Ideal for upstairs and downstairs punching
The cross guard
The arms cross each other
Tips on boxing a taller opponent
Try and let him come to you
Get inside use infighting
Use explosive in and out movements
Work off his jab
Learn to guard and evade the jab
More tips on fighting the charger and infighter
Keep moving keep circling
Don't fight his fight
Side movements and pivotting
If he gets inside shell up
The medicine ball
A weighted ball for exercises
You can also drop the ball on each others stomach
But be carefull not to hurt each other too much
An example of a week workout schedule:
Monday
Boxing bag and mitts and maybe some light sparring
Tuesday
Running and plyometrics and some active stretching
And a little bit of shadow boxing
Wednesday
jump rope Sparring boxing bag and mitts
Thursday
Weight training
Friday
jump rope Sparring boxing bag and mitts
Saturday
Some light shadow boxing
Sunday
Rest
More on boxing gloves
The old boxing gloves with rope closure
New, normal boxing gloves with velcro closure
In matches most of the times tape is put on the closing part
vrijdag 11 juli 2014
Small boxing handbook 5 by JJefArt
Small boxing handbook 5 by JJefArt
Written by JJefArt J2014 Jeffrey Koelewijn
Two ways to give a hook
The normall hook with the palm of the hand facing the body
A hook with the palm facing the ground and the knuckles face the ceiling or the sky
Mostly given in a somewhat downward angle to the ground
Really pummeling the opponent down
The uppercut can be given with the side of the hand at thumbs side facing the body
Giving an uppercut like this can make it easier to break through slide through or
go through a gaurd as less space is needed to go through
South paw boxer
A boxer that has his right leg in front
Normally right handed people put their left leg in the front (also called orthodox)
And normally left handed people put their right leg in front
Tips for fighting a southpaw boxer
understand their stance and attack angles
If you don’t want the southpaw to hit you, don’t let him get his front foot outside yours
Learn to move around a south paw boxer
Expect the left cross
wallshing
Goes really well with tank style
With peek a boo style or turtle style(also peeking through the hands instead of over the hands)
This is a technique to completely obliberate offence and offensive power
Just walls through the punches and keep pushing forward
You can also corner the opponent
You need a really good guard for this as you just walk in and walk through and move to the punches
You can keep the body open if you have the ability to take punches to the gut
This technique might cost points but if you score a down or knockout this all makes up for it
This is a defensive aggressive style
Defend like an armadillo
Punch like a mantis shrimp
Some heavy weights are called brawlers because they give more than 8 punches in
one combination regurarly
Infighting boxing bag training
Stay close to the bag move around a lot and evade
and punch
Outfighting boxing bag training
Keep enough distance go in and out make one combination or a single
and go out again and so on
Boxing bag exercises and workouts
25 punches in combinations
4 power punches
1 left 1 right 1 left 1 right
3 to 5 push up jumps
or 3 to 5 squat jumps
All x2 or x3
25 punches in combinations
4 speed punches
1 left 1 right 1 left 1 right
3 to 5 push up jumps
or 3 to 5 squat jumps
All x2 or x3
You can choose yourself how many combinations you do
2 to 3 normal punches 1 power punch
2 to 3 normal punches 1 speed punch
2 to 3 speed punches 1 power punch
10 power punches
1 left 1 right 1 left and so on
10 speed punches
1 left 1 right 1 left and so on
100 punches as fast as possible
50 combination punches
5 push up jumps
50 combination punches
5 squat jumps
50 punches after each other
100 direct punches without rest
100 hook punches without rest
10 to 20 power punches, direct punches
10 to 20 speed punches, direct punches
10 to 20 power punches, hook punches
10 to 20 speed punches, hook punches
3 to 6 power punches in combination
x ?
3 to 6 speed punches in combination
x ?
100 stamina punches without rest
50 combination punches
x3
A sparring exercise
One only on defence one only on offence
This will really boost defence and offence
Tip:
Taking hits to the guard can be hard
So take punches to the guard and punch on each others guard
Speedball with the eyes closed
Double end ball with the eyes closed
Jump rope extra:
two ways to normall jump rope
With two feet at the same time
Skipping; one foot after the other is placed on the ground
Jump rope on one leg
Jump rope on one leg with doubles or triples
a double is when the jump rope passes the ground twice instead of once before
you land again
Kinds of boxing gyms and boxing schools:
Old school
Average boxing gym (ano 2014)
Might have some weightlifting equipment
luxery gym
Multiple facilities
Music:
With music
Without music
Distance:
A boxing gym that's close by
A boxing gym that is just not to far away
A boxing gym that's far away
Types of training:
Self training and a coach who gives tips here and there
Personal trainer or coach
Group training
A combination of group training and self training
Cost:
Low cost
Medium cost
High cost
Payment per visit
2 to 3 dollar each visit for example
Monthly payment
3 months payment
Half a year payment
yearly payment
Adult and around middle teens boxing gym
From the age of 14-15 years old
Adult boxing gyms
From the age of 18
Youth boxing gyms
Normally people can only train there up till the age of 16, 18, 21, 23 or 26
Most of the times there are parents around who sit on the bench
And most youth boxing gyms don't have the possibility to do competitions
Adult and youth boxing gym
Adults and youths train at different times
Spectators:
With benches for spectators
Some gyms are arranged so that there are no spectators while training
Written by JJefArt J2014 Jeffrey Koelewijn
Two ways to give a hook
The normall hook with the palm of the hand facing the body
A hook with the palm facing the ground and the knuckles face the ceiling or the sky
Mostly given in a somewhat downward angle to the ground
Really pummeling the opponent down
The uppercut can be given with the side of the hand at thumbs side facing the body
Giving an uppercut like this can make it easier to break through slide through or
go through a gaurd as less space is needed to go through
South paw boxer
A boxer that has his right leg in front
Normally right handed people put their left leg in the front (also called orthodox)
And normally left handed people put their right leg in front
Tips for fighting a southpaw boxer
understand their stance and attack angles
If you don’t want the southpaw to hit you, don’t let him get his front foot outside yours
Learn to move around a south paw boxer
Expect the left cross
wallshing
Goes really well with tank style
With peek a boo style or turtle style(also peeking through the hands instead of over the hands)
This is a technique to completely obliberate offence and offensive power
Just walls through the punches and keep pushing forward
You can also corner the opponent
You need a really good guard for this as you just walk in and walk through and move to the punches
You can keep the body open if you have the ability to take punches to the gut
This technique might cost points but if you score a down or knockout this all makes up for it
This is a defensive aggressive style
Defend like an armadillo
Punch like a mantis shrimp
Some heavy weights are called brawlers because they give more than 8 punches in
one combination regurarly
Infighting boxing bag training
Stay close to the bag move around a lot and evade
and punch
Outfighting boxing bag training
Keep enough distance go in and out make one combination or a single
and go out again and so on
Boxing bag exercises and workouts
25 punches in combinations
4 power punches
1 left 1 right 1 left 1 right
3 to 5 push up jumps
or 3 to 5 squat jumps
All x2 or x3
25 punches in combinations
4 speed punches
1 left 1 right 1 left 1 right
3 to 5 push up jumps
or 3 to 5 squat jumps
All x2 or x3
You can choose yourself how many combinations you do
2 to 3 normal punches 1 power punch
2 to 3 normal punches 1 speed punch
2 to 3 speed punches 1 power punch
10 power punches
1 left 1 right 1 left and so on
10 speed punches
1 left 1 right 1 left and so on
100 punches as fast as possible
50 combination punches
5 push up jumps
50 combination punches
5 squat jumps
50 punches after each other
100 direct punches without rest
100 hook punches without rest
10 to 20 power punches, direct punches
10 to 20 speed punches, direct punches
10 to 20 power punches, hook punches
10 to 20 speed punches, hook punches
3 to 6 power punches in combination
x ?
3 to 6 speed punches in combination
x ?
100 stamina punches without rest
50 combination punches
x3
A sparring exercise
One only on defence one only on offence
This will really boost defence and offence
Tip:
Taking hits to the guard can be hard
So take punches to the guard and punch on each others guard
Speedball with the eyes closed
Double end ball with the eyes closed
Jump rope extra:
two ways to normall jump rope
With two feet at the same time
Skipping; one foot after the other is placed on the ground
Jump rope on one leg
Jump rope on one leg with doubles or triples
a double is when the jump rope passes the ground twice instead of once before
you land again
Kinds of boxing gyms and boxing schools:
Old school
Average boxing gym (ano 2014)
Might have some weightlifting equipment
luxery gym
Multiple facilities
Music:
With music
Without music
Distance:
A boxing gym that's close by
A boxing gym that is just not to far away
A boxing gym that's far away
Types of training:
Self training and a coach who gives tips here and there
Personal trainer or coach
Group training
A combination of group training and self training
Cost:
Low cost
Medium cost
High cost
Payment per visit
2 to 3 dollar each visit for example
Monthly payment
3 months payment
Half a year payment
yearly payment
Adult and around middle teens boxing gym
From the age of 14-15 years old
Adult boxing gyms
From the age of 18
Youth boxing gyms
Normally people can only train there up till the age of 16, 18, 21, 23 or 26
Most of the times there are parents around who sit on the bench
And most youth boxing gyms don't have the possibility to do competitions
Adult and youth boxing gym
Adults and youths train at different times
Spectators:
With benches for spectators
Some gyms are arranged so that there are no spectators while training
dinsdag 8 juli 2014
Small boxing handbook 4 by JJefArt
Small boxing handbook 4 by JJefArt
Written by: Jeffrey Koelewijn
Getting enormous amounts of stamina:
Run in soft beach sand
Run up and downhill on slopes and hills of around 50 to a 100 metres
Run up and downhill on sand slopes
If it gets to easy wear heavy shoes, army shoes for example
Holding the arms up extended
frontways or sideways try and get to 6 to 7 or even 10 minutes
And if it gets to easy start adding weights like 0.5 to 3 kilogram
Holding the 90 degree squat
Holding a 5 to 10 kilogram dumbell in each hand holding up a gaurd
for 1 minute at first but than 2 to 3 minutes
If it gets easy start moving around a little
-Not to fast
Do 100 to 300 non stop punches to the boxing bag and really use the legs
so you feel the legs if you're done
Really get power:
If you want power train for power
You can make reps and sets yourself or chose one of the below
2x3x3 power punches against the boxing bag
-2 times 3 sets of 3 reps (18 punches total)
2x2x5 power punches against the boxing bag
5x1 hardest power punch against the boxing bag
Take small intervals from 20 seconds to 1 minute between sets
You can also do 2x4x2 and do 2 power jabs and 2 power punches completing 2 sets
Do powerpunch combinations for example 3 hardest punches in one combination
Also important later is to do for example 2 normal punches and than one powerpunch
Olympic weightlifting can also be done especially the hang power clean and hang
power snatch and just jerks
Really get speed:
If you want speed train for speed
You can make reps and sets yourself or chose one of the below
Do 2x3x3 speed punches
Do 2x2x5 speed punches
Do 5x1 Fastest speed punch
You can also do 2x4x2 and do 2 power jabs and 2 power punches completing 2 sets
Do speed punch combinations for example 5 combinations with 20-30 seconds rest
Do sprints and sprint starts
Do uphill sprints
Use the agility ladder
Note that speed and power training is totally different from stamina training
But you need all of them so balance it out
And very importantly train them all together
Rythem:
Jump rope, speed ball, double end ball can be done and used to get rythem
If you can disturb your opponents rythem victory is closer
If you can pull an opponent to your rythem victory is closer
If you can get an opponent off balance victory is closer
If you're an observant or technical fighter find
weaknesses and openings and habbits as soon as possible
A treu mix of styles or the switching of styles
A treu mix of styles:
a treu mix of styles can for example be
brawler-in fighter or tank-search and destroy or tank-counter puncher
The switching of styles:
For example start with outfighting and observing but afterwards change to infighting
Or a balanced medium range style and than always switching to brawling when some one
doesn't have enough points and or in the hope to score a knock out
Tank style conserves and restores a lot of energy
which is in term used for very hard and powerfull knock out punches
Some brawlers really have that ability to take punches and not to be afraid to get hit
The more out of stamina a brawler is the sloppier the exchanges get
Brawler technique; disrupt an opponents rythem or get him off balance by pulling
him or forcing him into brawling
A brawler with good footwork rythem and some kind of a strategie is more
of a mix between a brawler and an infighter
Note that there is a difference between a brawler (style) and a brawl
Brawls happen all the time mostly with sloppy exchanges and normally
it happens when a fighter is getting hopeless or desperate or is out of
other options and out of time
Tip:
Guard and guard see the opening and go
Evade evade see the opening and go
Another speedball exercise
1 right 3 bounces 1 right 3 bounces 1 left 3 bounces 1 left 3 bounces
1 right 1 bounce 1 right 1 bounce 1 left 1 bounce 1 left 1 bounce
Tip:
Watch and learn
If you're a technical fighter watch a match and think of what you should do
If you're a observant fighter watch a match and find weaknesses and habits as soon
as possible
If you want to become a trainer or are a trainer you could try and find out what
your chosen fighter is doing wrong or could do better and how he could defeat his opponent
Find weaknesses and openings and habbits
Written by: Jeffrey Koelewijn
Getting enormous amounts of stamina:
Run in soft beach sand
Run up and downhill on slopes and hills of around 50 to a 100 metres
Run up and downhill on sand slopes
If it gets to easy wear heavy shoes, army shoes for example
Holding the arms up extended
frontways or sideways try and get to 6 to 7 or even 10 minutes
And if it gets to easy start adding weights like 0.5 to 3 kilogram
Holding the 90 degree squat
Holding a 5 to 10 kilogram dumbell in each hand holding up a gaurd
for 1 minute at first but than 2 to 3 minutes
If it gets easy start moving around a little
-Not to fast
Do 100 to 300 non stop punches to the boxing bag and really use the legs
so you feel the legs if you're done
Really get power:
If you want power train for power
You can make reps and sets yourself or chose one of the below
2x3x3 power punches against the boxing bag
-2 times 3 sets of 3 reps (18 punches total)
2x2x5 power punches against the boxing bag
5x1 hardest power punch against the boxing bag
Take small intervals from 20 seconds to 1 minute between sets
You can also do 2x4x2 and do 2 power jabs and 2 power punches completing 2 sets
Do powerpunch combinations for example 3 hardest punches in one combination
Also important later is to do for example 2 normal punches and than one powerpunch
Olympic weightlifting can also be done especially the hang power clean and hang
power snatch and just jerks
Really get speed:
If you want speed train for speed
You can make reps and sets yourself or chose one of the below
Do 2x3x3 speed punches
Do 2x2x5 speed punches
Do 5x1 Fastest speed punch
You can also do 2x4x2 and do 2 power jabs and 2 power punches completing 2 sets
Do speed punch combinations for example 5 combinations with 20-30 seconds rest
Do sprints and sprint starts
Do uphill sprints
Use the agility ladder
Note that speed and power training is totally different from stamina training
But you need all of them so balance it out
And very importantly train them all together
Rythem:
Jump rope, speed ball, double end ball can be done and used to get rythem
If you can disturb your opponents rythem victory is closer
If you can pull an opponent to your rythem victory is closer
If you can get an opponent off balance victory is closer
If you're an observant or technical fighter find
weaknesses and openings and habbits as soon as possible
A treu mix of styles or the switching of styles
A treu mix of styles:
a treu mix of styles can for example be
brawler-in fighter or tank-search and destroy or tank-counter puncher
The switching of styles:
For example start with outfighting and observing but afterwards change to infighting
Or a balanced medium range style and than always switching to brawling when some one
doesn't have enough points and or in the hope to score a knock out
Tank style conserves and restores a lot of energy
which is in term used for very hard and powerfull knock out punches
Some brawlers really have that ability to take punches and not to be afraid to get hit
The more out of stamina a brawler is the sloppier the exchanges get
Brawler technique; disrupt an opponents rythem or get him off balance by pulling
him or forcing him into brawling
A brawler with good footwork rythem and some kind of a strategie is more
of a mix between a brawler and an infighter
Note that there is a difference between a brawler (style) and a brawl
Brawls happen all the time mostly with sloppy exchanges and normally
it happens when a fighter is getting hopeless or desperate or is out of
other options and out of time
Tip:
Guard and guard see the opening and go
Evade evade see the opening and go
Another speedball exercise
1 right 3 bounces 1 right 3 bounces 1 left 3 bounces 1 left 3 bounces
1 right 1 bounce 1 right 1 bounce 1 left 1 bounce 1 left 1 bounce
Tip:
Watch and learn
If you're a technical fighter watch a match and think of what you should do
If you're a observant fighter watch a match and find weaknesses and habits as soon
as possible
If you want to become a trainer or are a trainer you could try and find out what
your chosen fighter is doing wrong or could do better and how he could defeat his opponent
Find weaknesses and openings and habbits
zondag 6 juli 2014
Small boxing handbook 3 by JJefArt
Small boxing handbook 3 by JJefArt
Written by Jeffrey Koelewijn from Holland
Throwing punches to the body forces an opponenent to ground defence
Especially the liver and side blows and low body abdominal blows
While throwing punches to the head might open up the body
-This can be used greatly
Tip:
The uppercut is hard to defend to
A slick boxer
If you've watched a slick boxer for 1 or 2 minutes you'll notices he tilts his back
around every minute to a different pose
Types of counter punchers
Passive Counter Puncher:
He only throws one counter and then runs
Always throwing hard counters
Will swing at anything that comes too close
doesn’t seem comfortable/relaxed
He seems overly defensive even when you’re throwing lighter punches
Aggressive Counter Puncher:
Likes to test with lighter punches
He waits calmly, sometimes standing still, sometimes moving laterally
He’s sometimes stalking you to force the oppononent into making a panic move
He doesn’t look scared when he’s standing perfectly still
Always targeting specific areas
To defeat a counter puncher:
Apply constant pressure, most counter punchers don't like constant pressure
As they like to make clean exchanges
Throw a mixture of hard and soft punches at the body and the head and mix it up
And don't give any room to move
Extra on the infighter
Boxer-Puncher, Swarmer, In-Fighter, Inside Fighter
These fighters look for that knockout by breaking down their opponent through making combinations
They fight primaraly in close range, applying constant pressure to close the gap
and make way for punches
An infighter must be well rounded in offense and defense
They can get in and out when needed, they have good-great power, stamina
and great defensive bobbing and weaving
Getting inside creates opportunities for these fighters
They can attack the body, diminish the power of an opponents jab or cross,
they can get an opponent trapped in a bad spot
And deliver vicious uppercuts
Which are hard to block
An effective strategy is clinching to open up a hole and than throw an uppercut
Defeating an infigher or swarmer
Can be done by pivotting as infighting releis on constant forward aggression
And pivotting can put the opponenent off balance
Fake a retreat by stepping back and then suddenly forward again or throw a hard punch
By counterpunching
Defeating a brawler or slugger
Most brawlers don't have a lot of stamina so making them move or increase the pace
can be a very effective strategie
Most brawlers fight at medium range
Don't get stuck in the corner
While circling around use your jab and cross these quick punches
can be given quick and you can move away quickly
Because brawlers punches are big and slower
they are susceptible to counterpunches if you can make them miss
Defeating an outfighter
Beat an outfighter by working his arms
This can be done by landing lots of blows to a fighters shoulders and upper arms
Work his body
There is a saying in boxing that goes “No abs, no legs; no legs, no fight.”
What this means is that if you work an opponent’s body
their footwork suffers as a result. And a boxer without footwork is a losing fighter
Because outfighters rely on their legs and movement
working their body is another way to eliminate their strengths
Avoid the jab by constant head movement
Take a hit to gain the advantage or to go in
Balanced, mixed and hybrid selfmade styles
These fighters mix make and match styles to fit
their need and what they want to accomplish between the bounds of the ring.
Some fighters will use several styles to throw off their opponent and gain an advantage
It's probably best to have sparred at least once to all textbook styles and some
mixed and hybrid styled boxers just to be prepared
It can happen you face around your own fighting style
For example it can happen that as a counter puncher you face another counter puncher
This can be a very awkard match
If you know what oppononent you are going to face and what style(s) or strategie(s) he uses
You might want to spar to some one who does around the same to prepare for the match
Some times it happens that an oppononent or sparring partner has his right leg
in front while you have your left leg in front the one with the right leg
in front will be used to fighting left legged forwarded oppononents but you
will probably not be used to fighting right leggeg forwarded oppononents
It can be good to spar to some one who has his right leg in front just to be prepared
and as extra experience
It can be good to like once in a month put your right leg in front in stead of you left leg
or your left leg in front instead of your right leg in front and do some (heavy) bag work
sparring or just punching the mitch or some one elses boxing gloves or do some shadow boxing
Throwing punches with different rhythms can confuse opponents
You can use different rhythms to make your attacks more effective
Punching rythems
The - means it's given as fast possible after the other punch
The space means there is a small, very small pause.
1-2
1-2-3
1-2-3-4
1-2-3-4-5
1-2 3
1 2-3
1-2-3 4
1 2-3-4
1-2 3-4
1 2-3 4
1 2 3-4
1-2 3 4
1-2 3-4-5
1 2-3-4-5
1-2-3 4-5
1-2 3 4 5
1 2-3-4 5
Sometimes the small pause is created because of the preperation for a power punch.
If you are seeking for openings in the guard
you sometimes make these punching rythems automatically.
Train hand speed for faster punches
Punching out a candle flame is also a great way to develop speed and power
This can be done by jabbing and normal direct punches
If it gets to easy blowing out one candle with a punch 2 candles or even 3 or 4 candles
can be put up after each other
(my personal record is 4 candles in one punch with my right hand around 2011-2012,
There's a video of it on youtube)
And be carefull not to burn anything down...
Hajime no ippo
Hajime no ippo
Hajime no Ippo - Champion Road (special)
Hajime no Ippo - Mashiba vs. Kimura (OAV)
Hajime no Ippo: New Challenger (TV)
Hajime no Ippo Rising (TV)
Ring ni kakero
Ring ni kakero
Ring ni Kakero 1: Nichibei Kessen Hen (TV)
Ring ni Kakero 1: Shadow (TV)
Ring ni Kakero 1: Sekai Taikai-hen (TV)
Old:
Ashita no joe
Ashita no joe (TV)
Ashita no Joe (movie)
Ashita no Joe 2 (TV)
Ashita no Joe 2 (movie)
One pound gospel
The four candle blow out punch
https://www.youtube.com/watch?v=fqu7bNlESp8
And a jab candle blow out punch and some martial arts
https://www.youtube.com/watch?v=pbKf-EznznE
Written by Jeffrey Koelewijn from Holland
Throwing punches to the body forces an opponenent to ground defence
Especially the liver and side blows and low body abdominal blows
While throwing punches to the head might open up the body
-This can be used greatly
Tip:
The uppercut is hard to defend to
A slick boxer
If you've watched a slick boxer for 1 or 2 minutes you'll notices he tilts his back
around every minute to a different pose
Types of counter punchers
Passive Counter Puncher:
He only throws one counter and then runs
Always throwing hard counters
Will swing at anything that comes too close
doesn’t seem comfortable/relaxed
He seems overly defensive even when you’re throwing lighter punches
Aggressive Counter Puncher:
Likes to test with lighter punches
He waits calmly, sometimes standing still, sometimes moving laterally
He’s sometimes stalking you to force the oppononent into making a panic move
He doesn’t look scared when he’s standing perfectly still
Always targeting specific areas
To defeat a counter puncher:
Apply constant pressure, most counter punchers don't like constant pressure
As they like to make clean exchanges
Throw a mixture of hard and soft punches at the body and the head and mix it up
And don't give any room to move
Extra on the infighter
Boxer-Puncher, Swarmer, In-Fighter, Inside Fighter
These fighters look for that knockout by breaking down their opponent through making combinations
They fight primaraly in close range, applying constant pressure to close the gap
and make way for punches
An infighter must be well rounded in offense and defense
They can get in and out when needed, they have good-great power, stamina
and great defensive bobbing and weaving
Getting inside creates opportunities for these fighters
They can attack the body, diminish the power of an opponents jab or cross,
they can get an opponent trapped in a bad spot
And deliver vicious uppercuts
Which are hard to block
An effective strategy is clinching to open up a hole and than throw an uppercut
Defeating an infigher or swarmer
Can be done by pivotting as infighting releis on constant forward aggression
And pivotting can put the opponenent off balance
Fake a retreat by stepping back and then suddenly forward again or throw a hard punch
By counterpunching
Defeating a brawler or slugger
Most brawlers don't have a lot of stamina so making them move or increase the pace
can be a very effective strategie
Most brawlers fight at medium range
Don't get stuck in the corner
While circling around use your jab and cross these quick punches
can be given quick and you can move away quickly
Because brawlers punches are big and slower
they are susceptible to counterpunches if you can make them miss
Defeating an outfighter
Beat an outfighter by working his arms
This can be done by landing lots of blows to a fighters shoulders and upper arms
Work his body
There is a saying in boxing that goes “No abs, no legs; no legs, no fight.”
What this means is that if you work an opponent’s body
their footwork suffers as a result. And a boxer without footwork is a losing fighter
Because outfighters rely on their legs and movement
working their body is another way to eliminate their strengths
Avoid the jab by constant head movement
Take a hit to gain the advantage or to go in
Balanced, mixed and hybrid selfmade styles
These fighters mix make and match styles to fit
their need and what they want to accomplish between the bounds of the ring.
Some fighters will use several styles to throw off their opponent and gain an advantage
It's probably best to have sparred at least once to all textbook styles and some
mixed and hybrid styled boxers just to be prepared
It can happen you face around your own fighting style
For example it can happen that as a counter puncher you face another counter puncher
This can be a very awkard match
If you know what oppononent you are going to face and what style(s) or strategie(s) he uses
You might want to spar to some one who does around the same to prepare for the match
Some times it happens that an oppononent or sparring partner has his right leg
in front while you have your left leg in front the one with the right leg
in front will be used to fighting left legged forwarded oppononents but you
will probably not be used to fighting right leggeg forwarded oppononents
It can be good to spar to some one who has his right leg in front just to be prepared
and as extra experience
It can be good to like once in a month put your right leg in front in stead of you left leg
or your left leg in front instead of your right leg in front and do some (heavy) bag work
sparring or just punching the mitch or some one elses boxing gloves or do some shadow boxing
Throwing punches with different rhythms can confuse opponents
You can use different rhythms to make your attacks more effective
Punching rythems
The - means it's given as fast possible after the other punch
The space means there is a small, very small pause.
1-2
1-2-3
1-2-3-4
1-2-3-4-5
1-2 3
1 2-3
1-2-3 4
1 2-3-4
1-2 3-4
1 2-3 4
1 2 3-4
1-2 3 4
1-2 3-4-5
1 2-3-4-5
1-2-3 4-5
1-2 3 4 5
1 2-3-4 5
Sometimes the small pause is created because of the preperation for a power punch.
If you are seeking for openings in the guard
you sometimes make these punching rythems automatically.
Train hand speed for faster punches
Punching out a candle flame is also a great way to develop speed and power
This can be done by jabbing and normal direct punches
If it gets to easy blowing out one candle with a punch 2 candles or even 3 or 4 candles
can be put up after each other
(my personal record is 4 candles in one punch with my right hand around 2011-2012,
There's a video of it on youtube)
And be carefull not to burn anything down...
Hajime no ippo
Hajime no ippo
Hajime no Ippo - Champion Road (special)
Hajime no Ippo - Mashiba vs. Kimura (OAV)
Hajime no Ippo: New Challenger (TV)
Hajime no Ippo Rising (TV)
Ring ni kakero
Ring ni kakero
Ring ni Kakero 1: Nichibei Kessen Hen (TV)
Ring ni Kakero 1: Shadow (TV)
Ring ni Kakero 1: Sekai Taikai-hen (TV)
Old:
Ashita no joe
Ashita no joe (TV)
Ashita no Joe (movie)
Ashita no Joe 2 (TV)
Ashita no Joe 2 (movie)
One pound gospel
The four candle blow out punch
https://www.youtube.com/watch?v=fqu7bNlESp8
And a jab candle blow out punch and some martial arts
https://www.youtube.com/watch?v=pbKf-EznznE
dinsdag 1 juli 2014
Small boxing handbook 2 by JJefArt
Small boxing handbook 2
Written by JJefArt J2014 Jeffrey Koelewijn from Holland
In my first book I said think of what you want to achieve or
what the reasons are for starting and I forgot one:
Become a champion
Defeating an opponenent on his strong points is sometimes called the greatest way to win
Other strategies:
Use punching power to an opponenent who has less ability to take punches
Use speed to an opponenent who has less speed
Use stamina and increased pace to an opponenent with less stamina
Use the ability to receive punches against an opponenent with not enough punching power
Use reach against an opponenent with less reach
Conserving and restoring stamina
Can be done by only giving one or two punches for every three or four received
I would not advice doing this in a three times two or three minutes round
Or just block and guard a lot and don't throw to many punches
Lowering the guard can also be done but is dangerous
Avoiding contact is also possible but than both fighters can conserve and restore stamina
A lower in stamina can be detected by heavy breathing lowering of the guard
and loss of punching power
This can also be the right time to strike
People with high stamina can wear an opponenent down by increasing the pace
Reach
Is determined by the length of the arms
people with lower reach will have to do more infighting
to reach the opponent
While people with higher reach can practice outfighting
more efficient
As the opponent is kept at the right distance the one with the
higher reach can land hits but the opponent with lower reach can't
A way to tell reach is by using the one hand(jab hand) fully erected forward guard style while
the other hand is kept at normal height and position
The reach of different punches
The direct punch has the greatest reach
while the hook and the uppercut have
a little less reach
Note that in, around clinching range it's almost only possible to throw hooks and uppercuts
Using in and outfighting is a mixture of styles
For example wear the opponenent who is infighting out by using outfighting
and then infight when the opponenent is tired engough
Many mixtures of styles are possible
There are fighters who move a lot and fighters who don't
Some fighters move their head al the time making it hard to hit their hit
and land heavy blows
Be carefull not to do too much from one kind of training especially over time
Or better said don't neglect a training kind
For example;
Doing to much cardio and stamina work can decrease speed and power
As the muscle fibers actually changes over time to more type 1 muscle fibers
Doing to much weight training can decrease speed and stamina
Doing to much speed and power training can decrease stamina
As the muscle fibers change over time to more type 2a or 2b or 2ab muscle fibers over time
Type 1 muscle fiber is mainly for cardio and stamina
Type 2a or 2b or 2ab is mainly for strength and power
Also called fast and slow twitch fibers
Slow twitch is type 1 and fast twitch is type 2
Predicting a punch
Some people can tell when a punch is coming by movement of the shoulder
Or footwork especially power punches and heavy blows as the foot is sometimes moved forward
before punching or because of the wind up movement
And by the eyes, the pupils might widen a little or the eyelits are raised
And simply by the first far enough forward movement of the hands
Predicting where a punch is going to land
Some people can predict where a punch is going to land because the opponent
is looking at that exact spot
Precission punches and brawler punches
Precission punches
Are directed at a certain spot like the jaw
Brawler punches are random mainly only aimed at the head or the body
This might though result in lucky hits/shots
Boxing gloves
Boxing gloves have different weights like the 16 oz and 18 oz
and low weight boxing bag gloves
Using a heavier or lighter boxing glove once in a while can be
an effective training strategy
Shadow boxing without throwing punches with a weight vest on or a backpack
If you feel your calves a lot I'd advice doing heel raises
If you want to throw punches while doing this training I'd advice
to wear a weight vest
Try and take punches to the body
Be carefull not to hurt yourself to much
Try and take punches to the guard
Be carefull not to hurt yourself to much
This will increase the ability to take and absorb punches
Evade random punches
Note that you can evade a direct punch by simply turning to the side a little bit
While with a hook you need to duck under or step back a little bit (or block with the arm)
Knowing what punch is being made is essential to evade or block
Offcourse punches can also be blocked by the gaurd
To block liver blows and side blows you need to move the arm, elbow down a little and
a little to the side
The double end ball
Is great for building rythem and learning to hit an opponenent who moves his head a lot
and in general hit an opponenent who moves a lot
I would advice doing this training if you have to fight an opponenent who is known to move
his head a lot in the fight
What you can also do is let some one pull it to the side an release it while you have to
hit the ball you can let the bal go by 1 or 2 times or hit it right away
Speedball exercises
This is the one that hangs on a platform and bounces from one side to the other
It can be hard to do at first as you need the right angle speed and hitting strength
for the right rythem
If it gets easier you can hit it harder so it bounces faster but start slowly
Exercises:
1 hit left 3 bounces 1 hit left and so on
1 right 3 bounces 1 right
1 left 3 bounces 1 right
1 left 3 bounces 1 left 3 bounces 1 right
1 right 3 bounces 1 right 3 bounces 1 left
1 left 1 bounce 1 left
1 right 1 bounce 1 right
1 left 1 bounce 1 right
1 left 1 bounce 1 left 3 bounces
1 right 1 bounce 1 left 3 bounces
1 left 1 bounce 1 right 3 bounces
The rules of boxing vary from jurisdiction to jurisdiction,
and on whether it is an amateur or professional bout.
A violation of the following rules is considered a foul,
and can result in a warning, point deduction, or disqualification by the referee:
You cannot hit below the belt, hold, trip, kick, headbutt, wrestle, bite, spit on, or push your opponent.
You cannot hit with your head, shoulder, forearm, or elbow.
You cannot hit with an open glove, the inside of the glove, the wrist, the backhand, or the side of the hand.
You cannot punch your opponent's back, or the back of his head or neck (rabbit punch), or on the kidneys (kidney punch).
You cannot throw a punch while holding on to the ropes to gain leverage.
You can't hold your opponent and hit him at the same time, or duck so low that your head is below your opponent's belt line.
When the referee breaks you from a clinch, you have to take a full step back; you cannot immediately hit your opponent--that's called "hitting on the break" and is illegal.
You cannot spit out your mouthpiece on purpose to get a rest.
If you score a knockdown of your opponent, you must go to the farthest neutral corner while the referee makes the count.
If you "floor" your opponent, you cannot hit him when he's on the canvas.
A floored boxer has up to ten seconds to get back up on his feet before losing the bout by knockout.
A boxer who is knocked down cannot be saved by the bell in any round, depending upon the local jurisdiction's rules.
A boxer who is hit with an accidental low blow has up to five minutes to recover. If s/he cannot continue after five minutes, s/he is considered knocked out.
If the foul results in an injury that causes the fight to end immediately, the boxer who committed the foul is disqualified.
If the foul causes an injury but the bout continues, the referee orders the judges to deduct two points from the boxer who caused the injury.
If an unintentional foul causes the bout to be stopped immediately, the bout is ruled a "no contest" if four rounds have not been fully completed. (If the bout was scheduled for four rounds, then three rounds must have been completed.) If four rounds have been completed, the judges' scorecards are tallied and the fighter who is ahead on points is awarded a technical decision. If the scores are even, it will be called a "technical draw."
If a boxer is knocked out of the ring, he gets a count of 20 to get back in and on his feet. He cannot be assisted.
In some jurisdictions the standing eight-count or the three knockdown rule also may be in effect.
In other jurisdictions, only the referee can stop the bout.
A little bit of history
The ancient greeks practiced boxing and did competitions in the olympic games
The most revolutionary change in the sport came in 1865 when John Sholto Douglass,
the Eighth Marquess of Queensbury, drew up new rules of boxing which basically transformed the sport
into what it is today.
He is regarded as the "Patron Saint" of boxing and some of the most significant changes
were three-minute rounds and the regulated use of approved boxing gloves.
At this point the popularity of boxing continued to spread.
It was included in the St. Louis Olympic Games in 1904 for the first time ever.
From here on, talented fighters from all over the world would meet and fight
for sanctioned titles all throughout the 20th Century and into the 21st.
In 1927 the National Boxing Association (NBA) became the first
"sanctioning body" to govern over the sport. These sanctioning bodies ranked fighters
and arranged matches between champions and the most deserving challengers,
all for a healthy sanctioning fee of course. Today, three "recognized"
sanctioning bodies control the world of boxing.
The WBC, IBF and WBA are the only bodies whos title lists are recognized worldwide as real "champions."
Written by JJefArt J2014 Jeffrey Koelewijn from Holland
In my first book I said think of what you want to achieve or
what the reasons are for starting and I forgot one:
Become a champion
Defeating an opponenent on his strong points is sometimes called the greatest way to win
Other strategies:
Use punching power to an opponenent who has less ability to take punches
Use speed to an opponenent who has less speed
Use stamina and increased pace to an opponenent with less stamina
Use the ability to receive punches against an opponenent with not enough punching power
Use reach against an opponenent with less reach
Conserving and restoring stamina
Can be done by only giving one or two punches for every three or four received
I would not advice doing this in a three times two or three minutes round
Or just block and guard a lot and don't throw to many punches
Lowering the guard can also be done but is dangerous
Avoiding contact is also possible but than both fighters can conserve and restore stamina
A lower in stamina can be detected by heavy breathing lowering of the guard
and loss of punching power
This can also be the right time to strike
People with high stamina can wear an opponenent down by increasing the pace
Reach
Is determined by the length of the arms
people with lower reach will have to do more infighting
to reach the opponent
While people with higher reach can practice outfighting
more efficient
As the opponent is kept at the right distance the one with the
higher reach can land hits but the opponent with lower reach can't
A way to tell reach is by using the one hand(jab hand) fully erected forward guard style while
the other hand is kept at normal height and position
The reach of different punches
The direct punch has the greatest reach
while the hook and the uppercut have
a little less reach
Note that in, around clinching range it's almost only possible to throw hooks and uppercuts
Using in and outfighting is a mixture of styles
For example wear the opponenent who is infighting out by using outfighting
and then infight when the opponenent is tired engough
Many mixtures of styles are possible
There are fighters who move a lot and fighters who don't
Some fighters move their head al the time making it hard to hit their hit
and land heavy blows
Be carefull not to do too much from one kind of training especially over time
Or better said don't neglect a training kind
For example;
Doing to much cardio and stamina work can decrease speed and power
As the muscle fibers actually changes over time to more type 1 muscle fibers
Doing to much weight training can decrease speed and stamina
Doing to much speed and power training can decrease stamina
As the muscle fibers change over time to more type 2a or 2b or 2ab muscle fibers over time
Type 1 muscle fiber is mainly for cardio and stamina
Type 2a or 2b or 2ab is mainly for strength and power
Also called fast and slow twitch fibers
Slow twitch is type 1 and fast twitch is type 2
Predicting a punch
Some people can tell when a punch is coming by movement of the shoulder
Or footwork especially power punches and heavy blows as the foot is sometimes moved forward
before punching or because of the wind up movement
And by the eyes, the pupils might widen a little or the eyelits are raised
And simply by the first far enough forward movement of the hands
Predicting where a punch is going to land
Some people can predict where a punch is going to land because the opponent
is looking at that exact spot
Precission punches and brawler punches
Precission punches
Are directed at a certain spot like the jaw
Brawler punches are random mainly only aimed at the head or the body
This might though result in lucky hits/shots
Boxing gloves
Boxing gloves have different weights like the 16 oz and 18 oz
and low weight boxing bag gloves
Using a heavier or lighter boxing glove once in a while can be
an effective training strategy
Shadow boxing without throwing punches with a weight vest on or a backpack
If you feel your calves a lot I'd advice doing heel raises
If you want to throw punches while doing this training I'd advice
to wear a weight vest
Try and take punches to the body
Be carefull not to hurt yourself to much
Try and take punches to the guard
Be carefull not to hurt yourself to much
This will increase the ability to take and absorb punches
Evade random punches
Note that you can evade a direct punch by simply turning to the side a little bit
While with a hook you need to duck under or step back a little bit (or block with the arm)
Knowing what punch is being made is essential to evade or block
Offcourse punches can also be blocked by the gaurd
To block liver blows and side blows you need to move the arm, elbow down a little and
a little to the side
The double end ball
Is great for building rythem and learning to hit an opponenent who moves his head a lot
and in general hit an opponenent who moves a lot
I would advice doing this training if you have to fight an opponenent who is known to move
his head a lot in the fight
What you can also do is let some one pull it to the side an release it while you have to
hit the ball you can let the bal go by 1 or 2 times or hit it right away
Speedball exercises
This is the one that hangs on a platform and bounces from one side to the other
It can be hard to do at first as you need the right angle speed and hitting strength
for the right rythem
If it gets easier you can hit it harder so it bounces faster but start slowly
Exercises:
1 hit left 3 bounces 1 hit left and so on
1 right 3 bounces 1 right
1 left 3 bounces 1 right
1 left 3 bounces 1 left 3 bounces 1 right
1 right 3 bounces 1 right 3 bounces 1 left
1 left 1 bounce 1 left
1 right 1 bounce 1 right
1 left 1 bounce 1 right
1 left 1 bounce 1 left 3 bounces
1 right 1 bounce 1 left 3 bounces
1 left 1 bounce 1 right 3 bounces
The rules of boxing vary from jurisdiction to jurisdiction,
and on whether it is an amateur or professional bout.
A violation of the following rules is considered a foul,
and can result in a warning, point deduction, or disqualification by the referee:
You cannot hit below the belt, hold, trip, kick, headbutt, wrestle, bite, spit on, or push your opponent.
You cannot hit with your head, shoulder, forearm, or elbow.
You cannot hit with an open glove, the inside of the glove, the wrist, the backhand, or the side of the hand.
You cannot punch your opponent's back, or the back of his head or neck (rabbit punch), or on the kidneys (kidney punch).
You cannot throw a punch while holding on to the ropes to gain leverage.
You can't hold your opponent and hit him at the same time, or duck so low that your head is below your opponent's belt line.
When the referee breaks you from a clinch, you have to take a full step back; you cannot immediately hit your opponent--that's called "hitting on the break" and is illegal.
You cannot spit out your mouthpiece on purpose to get a rest.
If you score a knockdown of your opponent, you must go to the farthest neutral corner while the referee makes the count.
If you "floor" your opponent, you cannot hit him when he's on the canvas.
A floored boxer has up to ten seconds to get back up on his feet before losing the bout by knockout.
A boxer who is knocked down cannot be saved by the bell in any round, depending upon the local jurisdiction's rules.
A boxer who is hit with an accidental low blow has up to five minutes to recover. If s/he cannot continue after five minutes, s/he is considered knocked out.
If the foul results in an injury that causes the fight to end immediately, the boxer who committed the foul is disqualified.
If the foul causes an injury but the bout continues, the referee orders the judges to deduct two points from the boxer who caused the injury.
If an unintentional foul causes the bout to be stopped immediately, the bout is ruled a "no contest" if four rounds have not been fully completed. (If the bout was scheduled for four rounds, then three rounds must have been completed.) If four rounds have been completed, the judges' scorecards are tallied and the fighter who is ahead on points is awarded a technical decision. If the scores are even, it will be called a "technical draw."
If a boxer is knocked out of the ring, he gets a count of 20 to get back in and on his feet. He cannot be assisted.
In some jurisdictions the standing eight-count or the three knockdown rule also may be in effect.
In other jurisdictions, only the referee can stop the bout.
A little bit of history
The ancient greeks practiced boxing and did competitions in the olympic games
The most revolutionary change in the sport came in 1865 when John Sholto Douglass,
the Eighth Marquess of Queensbury, drew up new rules of boxing which basically transformed the sport
into what it is today.
He is regarded as the "Patron Saint" of boxing and some of the most significant changes
were three-minute rounds and the regulated use of approved boxing gloves.
At this point the popularity of boxing continued to spread.
It was included in the St. Louis Olympic Games in 1904 for the first time ever.
From here on, talented fighters from all over the world would meet and fight
for sanctioned titles all throughout the 20th Century and into the 21st.
In 1927 the National Boxing Association (NBA) became the first
"sanctioning body" to govern over the sport. These sanctioning bodies ranked fighters
and arranged matches between champions and the most deserving challengers,
all for a healthy sanctioning fee of course. Today, three "recognized"
sanctioning bodies control the world of boxing.
The WBC, IBF and WBA are the only bodies whos title lists are recognized worldwide as real "champions."
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