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