Small boxing handbook 12 by Jeffrey Koelewijn

Small boxing handbook 12 by Jeffrey Koelewijn
Written by Jeffrey Koelewijn

Maybe I should have called these books small boxing notes and ideas.
Because it looks more like a notebook made of notes thinking about boxing
and learning about boxing.


Don't forget that actual boxing is most important
 Sparring
 Shadow boxing
 Mitt work
 Bag and heavy bag work

Normally you train both stamina, speed and power while boxing
Here and there you could focus only on one or two things
 This can show talent and make you a certain type of fighter,
 specialising in for example stamina, speed or power.
But even though some people specialise you need all three
to be a good fighter


When it comes to stamina, speed and power you have
-Allrounders
-fighters that specialise or are very good in two fields
-Spcialists
 Stamina fighters
 Speed fighters
 Power fighters

Small tips against stamina, speed or power fighters
 If you fight a power fighter try and not get hit
 -This means don't really get hit or get a direct hit by his hardest punch.
 If you fight a speed fighter and you can't hit him drive him in to a corner
 If you fight a stamina fighter don't waste your energy


Tip against rushing opponents and what the hardest punch is to walk in to;
 The direct punch
 Forward momentum to forward momentum makes the biggest collision
Punching tips against bobbing and weaving
 The uppercut comes the hardest when he goes down
 The hook comes the hardest when he moves to the hook punch
 The downard hook or the downward direct punch (''pummeling'')
 works best if he goes up
Timing and observation is key


The dash punch or momentum punch
Can only be done if there is enough space
Can be dangerous if you walk in to a punch
It's done by making a very small dash or something more like a ''hop''
where the rear leg comes forward and then the front leg moves forward when the
rear leg touches the ground again and then when the front foot is placed the punch is made
Note that the punch is made ready during the dash or hop
This is not a pivot punch

Even more push up variations

Even more push up variations
Written by: Jeffrey Koelewijn from Holland

Push up drilling:
Very small up and down movements
 In the up position
 In the half way down position
 In the down position

Back clap push up
 Do a clap behind the back

Behind the head clap push up
One clap behind the head

Triple clap push up
 Bending the body a little while going up can make this a little
 bit easier
 One clap in front of the body one clap behind the body one clap
 in front of the body
A little easier is to do a behind the head clap instead a behind
the back clap

Clap the knees
Do a knee clap

Tick the feet
 While jumping up from the push up position after
 doing a push up

Push up 360
Do a 360 spin
Jump up heigh enough by after doing a push up
with the hands and feet do a full spin on the spot and land again

push up 90 twist
Do a 90 degree twist

Push up 180 twist
Do a 180 degree twist
Also called the flying squirrel

Falling and explosive rebound
Fall into a push up position and go back to standing again

Doing push ups while the arms are way in front of the shoulders

Scorpion handstand push up

Holding a one hand handstand

Tick the arm in handstand
Tick the upper part of the arm with one hand and than the other hands
ticks the other arm with the hand you need to change your balance to do this

Handstand push up clapping
Do one clap in between

Planche push up clap
I don't think any one has ever achieved that

It's best to use a softer surface for this or do this in the sand
 Leaning on the forearms and holding that position
 While leaning on the forearms revurt back to a normal push up position
 and than back to leaning on the forearms again by getting up using the arms

A stepping bench can also be used to do push up agility exercises:
On and of the bench one hand after the other
On and of the bench by jumping on and of with the hands
One hand on and of the bench while the other supports
On and of the bench while in a one arm push up position

push up handbook exercises trainings and workouts

Written by Jeffrey Koelewijn from the Netherlands
Artist photographer and sportsman

There are a lot of exercises in this book some might be very hard
to do and need a lot of preperation or training

I'd advice to consult a trainer or a physical consultant
before starting any exercise.

A good push up is done by almost touching the ground with your chin
or nose and keeping the upper and lower body rigid
Inhale on the way down and exhale on the way up
The feet can touch each other or there can be some space in between them

Basic push ups and variations:
On the knees
Half way
 Until the elbows make a 90 degree corner
Normal
 Hands around shoulder with
Wide
Small
 The fingers can form a triangle

Pushing up from a height
 For example feet on a chair

Knuckle push ups
 two front knuckles
 three knuckles
Clapping push ups
 Clap in between reps
 Some people can clap two or three times
Finger push ups
 Ranging from 1 to 5 fingers per hand

One arm push ups
 On one arm this can also be done on the fingers
Handstand push ups
Planche push ups
 Where the feet are of the ground

Push ups can also be done with a weightvest or a backpack

Speed:
Normal
Fast
Slow
 10 seconds down and 10 seconds up for example


Holds and isometrics:
In the basic position
Half way down
In the down position

On one arm


Agility:
Push up steps
 lifting one arm up after the other
Push up jumps
 Both hands of the floor
Left right left right
 Where right is moved to the right and than left to the lef and right back
 to the basic position again and than left back to the basic position again
Small to wide jumps
X steps
 Where right moves to right up and than left to left up and than right
 back to the basic position and than left back to the basic postion
 and then right to right down and left to left down and than back
 to the basic positions again and so forth
Forward backward
Knuckle to palm
 One arm moves to the palm position and than the other one to the palm position
 and than back to the knuckle position

Experimenting with an agility ladder is also possible
The feet and legs might need to move along with the hands
Side ways can be done or in and out of the squares


Stability:
Arm to chest
 Where one arm after the other reaches to the chest
Ups
 One arm after the other to a forward facing position
Desert lizard
 Where the right arm and left leg are lifted up or the left arm and
 the right leg are lifted up
Arm up
 Where one arm after the other moves to an upward facing position
 right to the sky, the body is tilted to the side
Lift and push up
 Touch the chest with one arm and do a push up and than touch
 the chest with another arm do a push up again


Mobility:
Bomber push ups
 Almost like a dive
Side bombers
Sides
 While in the down position move to left and right
Push up to standing position
 Push off so hard that you come in to a standing position
 bending a little might make it easier
Off the floor
 Hands and feet of the floor while going up


Sets and reps:
Normal sets
 3x10 for example or 3x20
Pyramid sets
 10-15-20-15-10 with pauses in between
 or easier 5-10-15-10-5
3x3x?
 3x3x10 for example 3x3 sets of 10 repetitions