List of wrestling sports

Sambo
-Is Russian

Greco-roman wrestling
Freestyle wrestling
Collegiate wrestling

Sumo
-Is Japanese

Judo
-Is Japanese

Jiu jitsu
-Is Japanese
Brazilian jiu jitsu BJJ

Beach wrestling

Show wrestling
-Is fake, but dangerous and has interesting techniques


Folk wrestling styles:
UK:
 Devon
 Cornwall
 Westmorland styles.
 North Country styles
 Lancashire
 Catch wrestling, or Catch-as-catch-can,
 Backhold Wrestling,
 Cumberland
 Westmorland or Cumbrian Wrestling.
 -Is a form of Backhold Wrestling
 Scottish Backhold
 Cornish wrestling.
 -Is a form of jacket wrestling. It does not use groundwork. It is related to Breton Gouren wrestling.
 Devon wrestling
 Collar-and-elbow wrestling

Nordic countries:
 Glíma
 -Consists of three forms: Hryggtök, the Backhold Grip Brokartök or the Pant-and-belt Grip and Lausatök or Free-Grip
 Kragkast

Western Europe:
 Gouren
 Ranggeln
 Schwingen
 Calegon

Southern Europe:
Lucha leonesa
Lotta Campidanesa
Strumpa
-Also known as S'Istrumpa or Istrumpa

Eastern Europe:
 Trânta
 Narodno rvanje
 Pelivan

Northern Europe
 Pakištynes
 Ristynes

Asia:
 Yagli güres
 -Turkish oil wrestling
 Khuresh
 -Tuvan wrestling

Central Asia:
Mongolian wrestling:
 Bökh
 Buryat wrestling
 Bukh noololdoon
 -Western Mongolian wrestling
 Southern Mongolian wrestling
 -Üzemchin wrestling, jacket wrestling

Turkic wrestling
 Alysh
 -Kyrgyz belt wrestling
 Köräs
 -A Tatar wrestling style
 Kurash
 -An Uzbek wrestling style
 Khuresh
 -Traditional Tuvan jacket wrestling
 Küres
 -Traditional Kazakh jacket wrestling
 Gushtingiri
 -Traditional Tajik jacket wrestling.

East Asia:
China:
 Shuai Jiao
 Die Jiao
 Qielixi
 Gi Ge
 -Chinese belt wrestling
 Ndrual Dluad
 Beiga
 -Chinese belt wrestling practiced by Tibetans


Sumo
 -Japanese
 Jujutsu
 -Japanese
 Ssireum
 -Korean belt wrestling contested in a sand pit
 Tegumi
 -Folk wrestling practiced in Okinawa.
 Mariwariwosu
 -Indigenous style of the Formosan Aboriginal people of Taiwan such as the Paiwan and Bunun tribes

Western Asia / Middle East:
 Gulesh
 -A traditional Azerbaijani wrestling style
 Koshti
 -Iranian wrestling
 Karakucak Güresi
 -A traditional Turkish wrestling style
 Oil wrestling
 khardiorda
 -Georgian
 rkena
 -Georgian
 Kokh
 -A traditional Armenian style of wrestling

South Asia:
Indian wrestling:
 Boli Khela
 Inbuan
 Malakhra or Malakhro
 Malla-yuddha
 Mukna is a form of
 -Folk wrestling from the north-east Indian state of Manipur.
 Pehlwani or Kushti
 -is the Mughal style of wrestling from India

Southeast:
 Naban
 -Burmese wrestling.
 Bok Cham Bab
 -A folk wrestling style from Cambodia.
 Benjang Gulat
 -A Sundanese form of wrestling
 V?t c? truy?n
 -Vietnamese wrestling
 Bultong
 Buno
 -Indigenous wrestling style of the Aeta people and the Mangyan peoples in Central & Southern Luzon of the Philippine archipelago
 Dumog

Americas:
 Luta Livre
 Collegiate Wrestling
 Lucha Libre
 -A Mexican style of wrestling
 Huka-huka
 -Done by the indigenous Yawalapiti people of the Amazon basin

Africa:
 Lucha canaria
 -Is a style of wrestling originating from the guanches ethny in the Canary Islands and was further developed by Spanish colonists
 Lutte Traditionnelle
 Tigel
 -Traditional wrestling of Ethiopia
 Grech
 -Traditional wrestling practiced in Tunisia

Oceania:
 Coreeda
 Epoo korio
 Boumwane
 -The national style of Kiribati
 Fagatua
 -Indigenous style of Tokelau
 Hokoko
 -The indigenous style of the Kanaka Maoli of the Hawaii Islands
 Mamau/ringa ringa
 -Is the indigenous style of wrestling of the Maori of New Zealand
 Moana
 Pi'i tauva
 Popoko
 -Is the indigenous style of wrestling of the Maori of the Cook Islands and it is an ancient traditional form of wrestling on the island of Pukapuka
 Taupiga
 -Is the indigenous style of wrestling of the Samoan Islands
 Uma, also known as Kulakula'i
 Veibo
 -The indigenous wrestling style of Fiji


By Jeffrey Koelewijn

Parkour

Parkour

I would advice to keep it safe, especially in the beginning

And before starting I'd advice to do a warm up and first get some training
and experience


Parkour is going somewhere through a complex environment with urban or natural obstacles as fast and efficient as possible.


Interesting parkour trainings and or competitions:

A parkourse with urban and or natural obstacles or hard to reach places where you need to touch the places
With or without time

Getting from place A to B with urban and or natural obstacles or hard to clear spaces as fast
and efficient as possible
With or without time

Going from A to B as liniear as possible

Tag
 One chases the other and tries to touch him
 So one in persuit and one on the run

Don't touch the ground


Trainings:

Callisthenics
 Pull ups
 Squats
 Push ups
And more

Jumping
-Vertical jump
-Broad jump
-Angled jumps
Landing softly
-Normal jump and land softly
-Landing softly with also using the hands
-Landing softly through rolling
Jumping over gaps, clearing gaps
Jumping over obstacles
Jumping over obstacles with using the hands
Clearing hights, Landing well
Jumping on to walls and buildings by running onto the wall
Going under a rail or fence

Rolls
-Forward
-Backwards
-And sideways

Flexebility
 Dynamic
 And static

Climbing
-Climbing on to places
-Climbing on to certain hight walls

Sprinting

Running

Balance

Grip


Precision and calculation
 Knowing if you can
 Calculating if you can
Training for precision, landing for example where you want to land


By Jeffrey Koelewijn
-Will be updated

Boxing notes 8 by Jeffrey Koelewijn

 I am my own trainer and I make notes


Technique is important for very good and hard power punches.

And also for an incredible speed punch.

Tip: Power from the ground off al the way to the fist and twisting the body.
The legs and hips can generate a lot of power and or speed.

-

Learning to see punches coming and knowing the difference between an incoming straight, hook or uppercut.

-

Being more concious while sparring.

Thriving on instinct. And or agression.

Or both.

-

Training agility and reflexes.

-

Starting with a right punch sometimes.
And right punch first combinations sometimes.

-

Training continuous hooks with one arm. Left and right.

-

Left straight, right hook body shot and then a right uppercut.

-

Continuous hooks left, right, left, right.

Also bery good against the heavy bag.

-

Attack, angle, attack.

-

Fencing.
 Punching and blocking and diverding with one arm and having the other arm behind the
 back.

-
Two countering techniques:

Good and tight high guard, and punch hard right after feeling contact against the guard.

Pull counter, leaning on the front leg, evade a punch by pulling backwards and explode forwards with a punch.

-

Tight high guard, fighting in and throwing a massive uppercut. Or make an angle and throw a massive hook.

-

Defending with the shoulder.

Shoulder roll.
 Defending with the shoulder.

A fighting stance with the shoulder forward for defence.

-

Training throwing punches from the tight high guard while fully protecting the front or sides of the head.
Tip: Downward hooks work really well. And downward straights.

Boxing notes 7 By Jeffrey Koelewijn - A trainings summary

Boxing:

Heavy bag work
 Normal
 Power punches
 Speed punches
 Tactical
 With movement and angles

Mitt work

Sparring

Shadow boxing
 Tactical
 Aimed at punching hard and fast
 Punching and evading
 Punching and blocking
 Punching, blocking and evading
 With movement
 With movement and angles and everything
 With good head movement
 Everything together


Right straights
Left straights
Right hooks
Left hooks
Right uppercuts
Left uppercuts

Straights only

Directs
Hooks
Uppercuts


Evading

Blocking and diverding

Evading blocking and diverding


Evade and counter

Punch and evade (If needed)

Block or diverd and counter

Punch and block or diverd (If needed)


Movement and footwork

Head movement


In and out

In fighting

Out fighting to spare energy

Tactical knock outs and set ups





Speed punches

Power punches


Switch hitting

Leg switching

Southpaw stance
Movement and more


Slip bag
Slip rope
Double end bag
Sharp shooter double end bag

Speed bag
Jump rope

New fighting sports I found of which three are MMA like

Combat sambo (Russian)

Shooto (Japanese)
Kudo    (Japanese)

All three are MMA like.

And I found khardiorda: wrestling, krivi: boxing and rkena: throws and grabs (Georgian)

Freestyle wrestling (Western)

And Bökh, wrestling (Mongolian)

Boxing notes part 6 by Jeffrey Koelewijn

I am my own trainer and I make notes.


 Notes:

Evade and counter. Evading and countering.
Block and counter. Blocking and countering.
Diverd and counter. Diverding and countering.

-

Bobbing and weaving while holding up the blocking guard where the hands and underarms protect the head.

-

When you punch somewhere it can open up a spot somewhere else.

Destroying the opponents guard.

-

Direct punches can open up the sides of the opponents blocking guard.
And hooks can open up the face.

-

Combining evading and blocking and diverding.

-

Take a punch to the body and counter with a power punch.

-

There are round heavy bags to train straight punches uppercuts and hooks.
And there are wall mount bags-pads.

-

Switch hitting, changing the stance by putting the other leg forward
There are multiple ways to change stance, at the spot, by stepping backwards with the front leg and more.
It's best done at key and safe moments. And it can throw the opponent of balance and there are differences in defence and openings.
It can also be done during an attack.
And a left powerpunch is harder with the right leg in front.

-

Explosive power is very important for power punches and fast movements.
So doing explosive and explosive power trainings help a lot.

Boxing notes part 5 by Jeffrey Koelewijn

I am my own trainer and I make notes. And they might be very usefull

This is part 5 of my boxing notes


-

Watch power punches
Get and create power punches

-

Watch speed
Get and create speed

-

Watching power and speed and explosive power trainings can work a lot for creating power, speed and explosiveness

-

Creating brute power

-

Optional: Getting muscle, hyperthrophy

I'd advice to train for functional muscle

-

Also important offcourse:

Basic conditioning

Agility

And staying flexible

-

Extra: Checking the biomechanics of boxing

-

Muscle memory

-

Legal in boxing, street fight like power punches (legal ones)
 Can be very effective

-

Constantly letting the one holding the mitts move the mitt or mitts

For training to fight very active opponents who are also (very) hard to hit

-

Attacking openings with the mitts

Attacking with the mitts to train evading and or blocking and or diverding

-

Being unpredictable

-

Confusing the opponent

-Strange combinations

-Strange movement
-Strange angles

-Feints and contact feints for creating a oponening

-

Pinning the opponennt

-

A combination starting with right

Combinations sometimes starting with right

-

Boxers who also train with the other leg forward

Extra: A left punch is harder with the right leg in front

And offcourse a right punch is harder with the left leg in front

-

Movement drills

Forwards
Backwards
Sideways
In 45 degrees forwards, backwards to the left or to the right
Circling
Pivotting
Turns Longer pivots
 45 degrees
 45 - 90 degrees
 90 degrees
 90 - 180 degrees

Movement with the arms
Overall movement

Everything above in the right timings and sequences

And putting everything together with shadow boxing

-

Speed punches right after each other

10-20 to 25 punches right after each other as fast as possible

2 x 3 sets with intervalls

-

Fast combinations

-

Combining speed and power in to ultimate power punches

-

Setting up a power punch

First hitting the body for example so he leaves the head open and then hit the opponents head

-

The hanging hand, snap punch

 The hand points downwards and then explodes forward
 It's a unique kind of punch but it can be very hard

-

Throw like punches

They tend to be effective against hard to hit opponents and they are mainly used against hard to hit opponents

-

If you're punches aren't connecting make them connect

-

Sparing methods:

Avoid contact for as much as possible

Lower guard or going in to a higher and defensive guard and defend like no other
 Offcourse if possible time a knock out blow or if you see an opponing go right for it

Go in to outboxing in a certain style and spare energy

-

Boxing gloves have weights there are for example 12, 16 and 18 oz boxing gloves

-

Olympic weightlifting

Olympic weightlifting has two diciplines the clean and jerk and the snatch

The clean and jerk consists out of two phases.
1: Cleaning the plate loaded bar from the ground to a low front squat position and standing up
2: Jerking the bar over the head with stretched arms in one go.

And the snatch consists out of one phase with broader hand placement.
Snatch: Snatching the bar up while going under it and then standing up with the bar held high.


Building up is very important. And technique is very important.


There are two basic jerks one is the normal jerk with one foot in the front and one in the back and there is the power jerk with feet apart along the body. And there is the squat jerk where you go deeper then with a power jerk.


Extra:
 Power cleans
 Power snatches

 Hang cleans
 Hang snatches

 Hang power cleans
 Hang power snatches

  Clean pulls
  Snatch pulls

  Hang clean pulls
  And hang snatch pulls


Extra trainings:
 Front squats
 Back squats

 Deadlifts
 Snatch grip deadlift

 And grip training

And a good warm up is important and basic conditioning and flexebility trainings are also important


By Jeffrey K.
  

Powerlifting

Powerlifting consists out of three diciplines the squat, the bench press and the deadlift.

But you can simply also chose on or two events.


With the squat you need to hit a 90 degree angle.
There is normal squat and sumo squat and there are multiple techniques.

And with the bench press in competition you need to touch your chest and keep a 1 to 2 second pause and you need to keep your ass on the bench.
And there is technique 1: Hand placement 2: Lowering and pressing speed 3: where to you lower the bar 4: foot placement 5: Back on the bench to an arch and more

With the deadlift you pick up a plate loaded bar from the ground
There is normal deadlift and sumo deadlift. With normal deadlift you take on a not to wide stance and hand placement is around just behind foot placement. With sumo deadlift you take on a wider stance and hand placement is before foot placement lenghts.


There are weightclasses. And in competition you get lights three lights means a clean lift and with two lights it means it counts as a valid a lift.


And there is a total count from all three dicipline.


Extra: RAW is a lift without equipment


By Jeffrey Koelewijn

Boxing notes 4 by Jeffrey Koelewijn

Boxing notes 4
 I am my own trainer and I make notes here and there and think of things


Very important aspects

Power

Speed
Explosiveness

Condition

-

Punching power

Punching speed

Punching explosiveness

-

Skill and talent

Hard work the right way

And training for what you want to achieve is important

-

Movement

Footwork

-

Blocking

Evading

Diverding

And countering

Timing

-

Reading

-

Tactics

--

Pummeling hooks

A hook where the wrist is first curled towards the under arm and
then explodes towards the opponent
-Don't hurt the wrist. Timing is very important. And might be extra dangerous on the heavy bag.

--

Unique movement, is in some boxers fighting style(s) and can have very interesting aspects

--

Non telegraphic punch(es)
 Punches that the opponent does not see coming

--

Rewind a knock out a couple of times and you can see how it is really done
 And you can look at all kinds of things

--

Multiple ways of punching with hand, grip tension
 From semi relaxed to a hard punch
 From clenched to even harder clenched
 From relaxed to a hard and fast snap punch

Hard snap punches by clenching the fist at the right moment
 Can also be done in combinations

Seeker styled jabs
 Fist pointing forward
 Hard and fast, powerfull, explosive jabs
 Moving towards the head movements
 Precalculating movement and striking hard

Making great combinations

--

Not tested yet and if legit:
Punching vertical in to the guard and then twisting the fist

From loaded and twisted position a hard right straight
 First a backward and twisting motion and then an hard and explosive punch
  It's called loading a punch. And the twist makes it even harder.
   But it also has dangers
 And it's not like a corckscrew punch

--

Extreme corckscrew punch
 Full twist beforehand to the other side
 And full twist when hitting

 Warning: Corckscrew punches have dangers

Not tested yet:
Corckscrew liver blow

 Warning: Corckscrew punches have dangers
 Also for your joints if you do them repeatedly or train them repeatedly

Or a corckscrew against the rib cage
 I know bare handedly it works and is effective, but hard to land

--

A block by just closing
 Just putting the hands together
  Can be very effective

--

Do sparring and get experience

--

Fast legs and feet can also give way for faster punches

--

Mexican style boxing

--

Small circle and sparring
 Infighing and or close contact training and or surviving

--

Angles
Training angles

Certain angles can give an advantage
And certain angles can even be used for knockout punches

-

Angle and hit from the side
 If legal

Angle and hit from a blind spot

--

Putting angles in combinations, while doing combinations

--

Long hooks

--

The long uppercut

--

Philly shell

--

Shoulder slipping

--

Blocking can be done with the hands and under arms
With the under arms there are multiple ranges to block
from just below the wrist, the middle to near the elbow.

And blocking with two hands at the same time is possible
 Not tested yet: Hard diversion of a punch
                 Extra: A hard knock out punch towards the opponent where you push him to

Extra: Blocking can even be done with the shoulder.

--

Agility ladder with speed

Jump rope with speed

--

Speed punch training

Simply fast punches
Fast combinations right after each other
Fast punches right after each other
Fast single punches

Not too conditional else speed might and will go down in time
Good intervalls and not too long

--

Hand and arm speed trainings

Foot and leg speed trainings

And some power, explosive power trainings

--

Hard power punches
1 Hard single power punches
2 Hard power punch combinations
3 continues, 6 to 8 power punches right after each other

Not really conditional else power will go down
Good intervalls and not too long

--

Power trainings

Explosive power trainings

--

Combining speed and power for explosive power and fast and powerfull, hard and fast
punches and punch combinations

--

Sprinting with weight classes

Sprinting with weight classes.

For example to 90 kilogram and above 90 kilogram and above 110 kilogram.
And world records.

By Jeffrey Koelewijn

Boxing notes 3

Combination and powerpunch

Jab and powerpunch

-

Untouchable

 Being untouchable

Evading

-

Blocking and diverding punches
 Blocking can be done with both hands or one hand
 And can also be done with both or with one arms underarm

 Diverding can also be done in multiple ways
  Diverding a punch to the side
  Diverding a punch to below
  From a slight diversion to a big conversion

And hard, fast and powerfull counters

-

Also called dempsey roll
 Hooks Left, right, left, right

-

Corckscrew punch
 Twist when hitting, or some twisting when hitting

Be carefull though it might have a certain injury when doing against the heavy bag or too much times.

-

Double end ball

 Great for reflexes and timing

 Can be done together with evading

 Great for learning to punch the opponents head, also when he moves around alot

-

Shuffling
 180 degree shuffling for example

Full side like steps

-

90 degree turns

-

Brawlers
 Is a boxing style

-

Boxing styles are broad, sometimes overlap and there are hybrid styles and new or newer boxing, fighting
styles

-

Hit to where he is moving to

-

Punch from somewhat above and then an unsuspected uppercut

-

You can also diverd, parry a punch with the under arm

-

Spanning two ropes for slip rope training
  Two ways: One over the other forming a cross in the middle and 90 degree corner
            And two next to each other with enough space in between to stand in between

-

I still have to test this

Sparring in the sand or on level soft beach sand

-

Power from the ground. With that I mean push into the ground as hard and explosive as possible
as hard, fast and powerfull as possible.

Try and use your whole body.


In a sequence

-

Speed punches, also from the ground. Very fast push into the ground. For a barrage of punches
very fast after each other.

-

When fighters make powerpunches or very fast punches look at their movements.

Look at their legs, look at their hip movement, look at how they turn in
and look how they get all that power and speed to the fist and then against the opponent.

Look how they build up. turn up if they do.

And you can also look how much weight they set into it.

-

Look at how fighters time and or set up a knockout punch

Boxing notes 2

 Boxing notes 2

Punching with the right hand first can land an unexpected combination

-

The better your guard, the less you will feel punches against your head, if your hands are punched against your head.

Important: Experience


Hands a little bit away from the head or tightly against the head

-

Backwards movement evade

-

Two main high guards ?
 One with the palms facing the head
 And one with the outside of the hands facing forward

-

With hook blocks, be carefull not to stick out your elbow too much
because you can hit your opponent and that would be illegal in boxing

-

Punch in the face can dazzle your opponement for a very short time
 Normally with a jab

you can use this time for a power punch

-

Feeling punches don't connect, or connect less. Some fighters have this ability and it very interesting

You can train for not making the opponents punches connect

And here's how you can train to make them connect:
1 Trap the opponent in the ropes or even better the corner
2 Make him come to you and or counters, they connect better
3 Doing a certain combination and then a hard power punch at the right time

And another method:
4 Less good but might work a faint, throw him off balance

-

Lure him and power punch

-

You can make a punch less predictable by just not looking where you are going to hit, but know where
you are going to hit. Kind of look, know but don't look, or don't make it obvious.

-

You can predict a punch, especially a power punch, because he steps in, he turns in.
By hand movements, sometimes. by shoulder movement, sometimes.

-

If you can predict a punch you can also easier do a power punch counter, knock out.

-


Written by Jeffrey Koelewijn
 From ZH

MMA notes 2

 MMA notes 2

Winning by low kicks is possible
 You can knock down your opponent or hit him so hard with low kicks that he is defeated

-

Getting out of holds, locks, chokes and bars.

There are multiple methods and one might work better then the other, depending on the situation.
 You basicly have to have some experience, some things might be dangerous in certain situations.
 And don't get forget to tab out when needed, really needed

1 Twisting, turning your way out
2 Brute force
   Maybe even pick him up
3 Also lay a lock or bar
4 Striking
5 Very rapid short movements, get crazy, agressive or and get out
6 Make yourself big, inhale and then suddenly exhale and get out
7 Everytime creating a little bit more space and holding the position

8 Maybe block his sight legally, might work. and a punch right in the face
  also blocks the sight and might dazzle for a short period of time. But I haven't tested this yet

With standing chokes, locks, holds and bars you might be able to throw the opponenemt over you
or take him down. Though you have to know when this is possible, there are some dangers.

-

Written By Jeffrey Koelewijn

Boxing and wrestling update

Boxing and wrestling update

Possible basic rules
 Combining punching and wrestling completely
  Or for example no punching as soon as the opponent has one knee on the ground
  Or simply no punches on the ground
  And or maybe varying from competition to competition

Founder: Jeffrey Koelewijn

Olympic weightlifting plates colour codes

Olympic weightlifting plates colour codes

Big plates:

Red       = 25 kilogram
Bleu      = 20 kilogram
Yellow  = 15 kilogram
Green    = 10 kilogram

Red      = 55 LB
Blue     = 45 LB
Yellow = 35 LB
Green   = 25 LB

And there are also 50 kilogram, 110 LB dark green plates

Strongman wrestling and weight trainings

Back weight walk
Front weight walk

Gripped weight walk

Car and or truck pulling and pushing

-

Bench press
 
Squat

-

Rack pulls

 And don't get back pain, build up

-

Hang 45 power cleans
 Hang 45 degree power cleans

 And don't get back pain, build up

Important strongman wrestling update

Strongman wrestling

 Event one:   A liniear test of power, by pushing the opponent over the line 

 Event two:   1 on 1 rope pull lineair

 Event three: Pushing the opponent out of the circle or square

 Event four:  Pushing or throwing the opponent to the floor

 Event five:  Wrestling
                     Takedowns, holds, locks, chokes and bars  
                     With tab out

Founder: Jeffrey Koelewijn



 

Strongman wrestling update

Done wearing MMA clothing

And or shorts with open sides

And a groin protector off course

A grip competition with

A grip competition with:

1 Rack pull and 2 seconds hold
   And, or maybe something better then a rack pull. Like a somewhat higher bar position deadlifts
   with two small platforms. Or just a rack pull from just above the knees.
2 Hand weight walk
   Three own choises of weights for 8 metres
   The course of 8 metres must be completed without failure
3 Axle rack pull and 2 seconds hold

4 Extra event after a pause: Two handed block or flask pinch lift


And a rule for the rack pulls, if needed. It is not allowed to extra put the upperlegs under the bar,
to lift it off the rack. So a partial hip lift method is not allowed. Fork lift truck technique
is not allowed.

A strongman competition with

A strongman competition with:

Back weight walk

Handheld weight walk

And truck pull

Boxing notes

Written by Jeffrey Koelewijn (22-01-1991) in 2017

These notes are mostly unsorted


-

A style for non technical fighters:
Just boxing
Punching
Speed and power

-

Reflexes
Instinct

--

Technical fighters


Observant
 1 For example seeing reach
 2 Seeing and knowing the opponents strengths and weaknesses
 3 Seeing patterns 
   And reading combinations and habbits

-

Chess boxing
 Getting the opponent where you want him

-

Timing

-

Left leg forward

Or with the right leg forward

Leg shifters
 Leg shift legal ?
 Almost never done/ seen
 But it can be effective
  For example: left punches are more powerfull with the right leg in front

-

Distance between the two feet in a fighting stance

--

Direct punch is the longest punch
Then the hook and then the uppercut

--

A hook with the palm facing the body

A hook with the palm facing down

-

A hook with the palm facing down, in a downward angle

--

Preventing the clinch

-

Surviving in the ropes

Surviving in the corner

-

Getting out of the ropes


Escaping the corner

--

Boxing forwards

Boxing backwards

--

Moving around, training
 Forwards
 Backwards

 And other angles

 Circling
 Pivotting (When the opponent is circling around you for example)

--

Extra punching power:

Turning in, hip extension
Kinetic chain
Arch (small with turn up)
Doing a little backwards movement and then forward.

Power from the ground

-

Punch:

Normal punch

Push punch

Snap punch
 Fast, snap punch

-

Boxing gloves

Heavy bag gloves

-


Windings
 Can also be bad
In glove
 Can also be bad

-

Tough hands
 
-

Peek a boo 
 Palms inward Around the mandible with the knuckles around the maxilla
Palms forward guard
Left hand low right hand by the left cheek
Long left

Palms semi inwards, side of the hands forward
around the mandible with the knuckles around the maxilla

-

Hook block
Side block
Full high guard

Full high guard and hook blocks

Strong abdominals, strong sides, strong upper body
 Tough
For taking on punches

-

Side or liver blow block

 One down side is that the head is open to punches if doing so

-

If some one does a side or liver blow block you can do a second hook against the head

-

Keep your eyes on the opponent

Stay focused

-

Making punches from the high guard

-

Spanning a line and ducking under from one side to the other side

 Maybe with some punches, counters

-

New: Right hand lower for less then a second by the pec or side
     for very hard power punches

-

Hitting the body opens, can open up the head

Hitting the head opens, can open up the body

-

Luring the opponent to body blows can lower his stance and open up the head

-

A punch that hits even harder
-One he walks in to

A punch that has more effect
-One he doesn't see coming

-

Punching through the guard

Guard breakers 

Guard breaking training

-

Finding openings

Creating openings

-

Good punching areas

Hitting the cheek, mandible
 A good knock out spot

More ?

The temple

Right in the face ?

Body blows:
 Liver blows
 Punching the plexus
Good places to hit for body blow knock outs

--

Hitting the mandible and then the temple

--

Going for the knock out
 
Sometimes after downing an opponent going for the knock out immediately right
after the continue of the match works very well 

--

Outsmarting the opponent

--

Stay focussed

--

Predatory and agressive

-

Focussed and precise

--

Tactical slugger

--

Tank

 Very hard punches

 Very good defence
 Very good guard
 Very good high guard

 Very strong abdominals and upper body

Very focussed and highly agressive/predatory

-

Search and destroy style

--

Controlling the pace

Putting up the pace
Putting down the pace

--

Control the match

--

Sparing
 Regaining energy

--

Style reading

--

Observant and seeing how the opponent reacts to punches

--

Faints, fake punch start

--

Vertical punches, with the fist held vertical
 Not seen any more but they can be quiet effective
 Hooks are also easily given right after direct punches; hooks with the palm facing towards the body

Left, right normal and then a vertical held fist power punch

A vertical punch can also be used to break through a guard because 
horizontally it has less volume, especially with a boxing glove

And they can hit like a square hammer

-

A fast punch with minimal body movement

--

A punch with the right foot and on, to the ball of the foot

A punch with the right foot solid on the ground

--

A training for the double end ball, I still have to test it
 
 Hitting the double end ball with a hook 
 Or
 Letting some one pull the double end ball to the side and letting him release it again

 And then hitting the double end ball

This is a very good training when you have to fight opponents who constantly move their
head around

-

Getting out of the corner along the jab-normally left straight side of the opponent or along the other side
Getting out of the corner along the right straight is more dangerous if the opponent has a left leg forward
stance

-

Training for holding the opponent in the corner

-

Training for holding the opponent in the ropes

-

Extra punching techniques: For harder punches

Turning in and hip extension
 Kinetic chain

Putting the weight in

With wind up 
 First turning to the opposite site

With stepping in


Can also be dangerous because it takes more time 

And stepping in to a punch is highly dangerous

-

Punching straight

Punching upwards

Punching downwards

-

Boxing gyms
There are all kinds of boxing gyms and what kind of boxing gym you choose can determine
how good you might become
 1 The trainer
 2 The kind of boxing gym
   There are boxing gyms that have almost everything
   There are very good and excelent old typed boxing gyms
   And there are secundary types of boxing gyms that only have space and a couple
   of boxing gloves for hitting each others boxing gloves and sometimes not even a heavy bag

Male only boxing gyms from the age of 16 to 18 are very good
 With heavy bags and a ring

-

Tip: Have your own boxing gloves

-

Weight training
 Increases mass, muscle mass
 Can increase punching power
 and explosive punching power

 Doing 1-3 and 3-6 reps to 8 reps
 increases myofibrial muscle fibers
 If done correctly and with the right speed

 Hang 45 power cleans and power jerks increases power, explosive power
 and produces myofibrial muscle fibers
  But I would advice to do them correctly and add weights slowly
  And don't get back pain.
 
 Doing 12-16 reps with high to high weights is more for big muscles

 Doing over 16-18 reps is more for strength condition
 Doing a lot of reps with low to medium weights is for conditioning


Some weight trainings can decrease punching speed and power
And can decrease explosive power
And can decrease movability


It depends what weight trainings you do and how you do them and how many times

Balancing it out is important

-

Good footwork trainings
1 Jump rope
2 The agility ladder
3 Moving around in a fighting stance, with the guard up

Sprinting

-

Learning from watching
 Watching boxing matches

 And also watching boxing trainings

-

Learning to see a punch coming, or when the opponent is going to punch

Making your own punches unpredictable

-

Not falling to the opponents rythem

Having your own rythem

-

Not a fan of it but you can observe your opponent before a match if his
matches were filmed and available

-

Not a fan of it but going to the clinch, causing a clinch can spare energy and change
the line of the match

-

A couple of boxing styles, to movement

Boxers who make minimal movement, minimal un needed movement
 Very good for hard punches and no unneeded waste of stamina

Boxers who go in constantly

Boxers who go in and out constantly

Boxers who move around constantly


Boxers who constantly move their head

-

Using ones own reach to an advantage

-

A strong wrist.

The wrist will get stronger from heavy bag work.

-

Parrying while holding a high guard ? diverding punches ?
 So doing parrying while holding up the high guard
 moving from left to right and so on

I still have to test this

-

Parry and counter, is very hard
 Diverding the punch, to throw the opponent offbalance and in to the direction
 of a power punch, knock out blow

-

I still have to test this

Having the trainer, or some one you are training with throwing
tennisballs at you from a certain distance and then avoiding them
or parrying them

-

Mitts and having the one holding the mitts do attacks which you have to avoid or block

Having him attack openings while doing combinations

-

Specifick sparring training

 Both only moving around

 One on defence one on attack

 Surviving in the ropes and in the corner

 Getting out of the ropes and or corner

-

Getting, receiving hits to the body

Medicine ball to the abdominals 

I still have to test this:
Medicine ball to the sides while standing

-

Other information:

Doing too much shadow boxing with around long punches can injure the shoulder, namely
the rotator cuff

-

Extra:
This is more actually more for bare knuckled boxing when hitting the head for example

Punching with the middle finger, ring finger and pinky finger knuckle
Punching with the pointing finger and middle finger knuckle

Tip: Don't hit a wall as hard as possible with only the middle finger knuckle

Just punching
Or just punching straight

Extra 2
You can use the elastic effect of the ropes to your advantage
But it has dangers
For a hard power punch (For example, just when he is getting tired) or for getting away
maybe right after a left straight, jab 

Extra 3:
The corckscrew punch, with a twist right when hitting
This is an old technique

Extra 4:
Doing dynamic flexebility can be good 
And maybe some static flexebility

Extra 5:
I still have to test this
 Doing some minutes of training with the left eye closed
 and with the right eye closed

Extra 6:
I still have to test this
 Surviving with a high guard while holding the eyes closed 
 Pre spoken with the one you are going to do specifick sparring
 training with

Extra 6:
Boxing, sparring in low light to near dark

Extra 7:
Doing squats
And doing some get ups or from push up stance to jump or get up

Extra 8:
 I still have to test this:
 Right after a punch to the high guard a hard punch, counter.
 For example: a left hook from him to the high guard, and right after he hits
              a right power hook back to him

Extra 9:
 Training the guards
 Mixing them up. side block, normal block, high guard. Normal, side block, normal
 and getting fast with this.

Extra 10:
 Combining blocking and evading 

 Combining blocking evading and countering

 
 Combining blocking and parrying
 
 Combining blocking, parrying and countering


 Combining parrying and evading

 Combining parrying, evading and countering


 Combining blocking, parrying and evading

 Combining blocking, parrying, evading and countering

 And high guard training

Extra 11:
 I still have to test this
 Parrying from the high guard, full parry with one arm

Extra 12:
 Evading from the high guard

Extra 13:
 Not a fan of it but you can use the elasticity of the ropes to your advantage
  For a harder power punch, timed correctly. 
 
  Or maybe to launch yourself at the right time, I still have to test this though

Extra 14:
 I don't know if this is legal and I still have to test this
 Going to stand on the balls of the toes and then make a downward hook
 Or while holding a high guard, to make yourself bigger
 There might also be dangers though

Extra 15:
 A very defensive style with very hard right timed power punches

--

Combinations
 
 Normal combinations
  Right speed and power

 Fast combinations

 Hard combinations
  Very hard punches


Power punches, single punches


Other punching trainings:
Many punches right after each other

--

Evading with simply going to the left or right

Evading by ducking under

And other evading:
Evading by stepping backwards (If possible)
 If the punch hits, it hits less hard

-
 
Not a fan of it but you can use the power of the opponents punch to your advantage 
I still have to test this, or some one else rather: Getting out of the ropes
                                                    while using the power of 
                                                    an opponents power hook.
                                                    Launching ones self, at the exact right time.

-

Pushing the boxing bag from you and then hitting it as hard as possible with a power punch when it
comes back
 
 I would not advice doing this without experience. You need a strong wrist and hand for this, and
 power punch experience.

Extra:
 This also creates experience and timing when to hit

-

Extra punching power: Using momentum
 And don't walk in to a punch.

-

Running and mainly a lot of running can be very bad for a power puncher

-

Hit the heavy bag of the hooks

 Maybe weigh the boxing bag and measure the length

I know it's possible, I've done it here and there

With powerfull combinations

And even with a single power punch

-

Punching so hard that you can down or even knock out your opponent through his guard

-

Recognising a weak fighting stance and using this to your advantage

And:
I still have to find out if this is possible: Learning how to down an opponent
                                              by exploiting his fighting stance and or movements and or 
                                              rythem.

-

Some boxers move forward and backwards constantly on the same spot.
And some boxers move their hands constantly.
 
 Both can have an advantage for harder punches through rythem, and a little bit
 of momentum, backwards motion to forwards motion and a little bit of more range of motion

 But it also has downsides, it is easier to see when he is going to punch

 And you can use the hard to going to punch so many milisends to your advantage to strike and punch him
  If the opponent is really dancing back and forth you can really use this to your advantage
  And you can even time the punch so he goes in to it, so it hits harder

-

Hitting with a fast snap punch right before you can see his punch and or power punch coming
to throw him off balance

 I still have to test this

-

Training for closing the distance

Training for keeping the distance from the opponent

Training for going in and out 

Training for keeping close distance

-

There is a power punching technique where you lower your stance and or make more distance between
the two feet for more punching power

But it can be dangerous

-

Two harder power punch techniques:
 Going from low to high

 Going from high to low

But they have dangers.

-

A power punch right from the stance

A power punch with a forward left foot plant, creating more distance between the two feet

A power punch with stepping forward with the right foot and then stepping forward with the left foot 
right after
 But: Not a pivot punch, they are illegal

-

Learning to see a punch

-

Walking through a body blow
 Mainly a right straight
You can also hit with a very hard right hook

-

Going from low to high works very well for powerfull uppercuts

-

Guard training, alone
 For a very good deffence
 And if you don't have a sparring partner, or can barely spar
 it can prepare you for punches


But it can be dangerous, so;
0 Not for below 16 or maybe better not for below 18 years old.

1 No feeling of pain for the head, or at least no internal pain
2 No feeling of pain for the neck
3 Don't hurt your eyes

4 extra: Don't hurt your elbow joint when blocking strikes in the normal guard

And there is one downside the punches are not given the same as straight punches but it
will still prepare your and they have a very good resemblance to hook punches


Important: Start slowly, build up.


Training:
You can hit your own guard
 And learn how to block a punch

You can put up a high guard and hit one arm with the other arms hand and so on

You can do hook blocks by hitting putting up a hook block with one arm and hitting 
it with the other arms hand

And you can do body blow, side blow, liver blow blocks by putting the arm to a somewhat downwards
block and hitting it


Left strike and block, right strike and block, left strike and block and so on

Double left or right strikes or maybe in between

Mixing:
 Normal block to hook block

 Side block to normal block

 Side block to hook block

 Hook block to normal block 

 Normal block to high guard

 And so on


Extra:
 In the normal guard you will really learn to block punches and or to take punches.
 You can experiment with holding the boxing glove tightly against the cheeck, mandible
 or with some distance
  I don't know anymore what was best, though I will soon know again when I have boxing
  gloves again.


And: This training can increase power 
and maybe even increase mass some how

-

Hit the pecs with the inside of the fist

 The right pec with the left hand and the right pec with the left hand

-

Specialising to more power speed and or condition
 Is also discribed in book 1

You can also become and or stay all round and do all three

But you can also choose to extra train, specialise one or two things
 This is better for boxers above the age of 18 years old 
 Especially when increasing the punching power

If you want more, extra power, train for more extra power
If you want more, extra speed, train for more extra speed
If you want more, extra condition, train for more extra condition


More punching power
 Single punches 
 For example one of the below trainings:
 3 x 6 x 1 punch with intervals 
 An interval for every 1 x and a longer interval for the 3 x 6
 3 x 5 x 2 punches with intervals
 3 x 4 x 3 punches with interval
 
More punching power 2
 Only 5 x 3-4 punches as hard as possible


Increasing speed punches
 Singles

 Combinations


Increasing condition
 punching for a long time 
 And for example 10 x 3 minutes with 1 minute intervalls
 And doing condition trainings

-

Training balance

-

Doing callisthenics, though somewhat depends on the boxing style if this is smart to do

--

Sprinting:
-Sprint starts
-10 to 50 metres sprints
-60 metres sprints

-

-70 to 90 metres sprints
-100 metres sprints
  For power punchers and sluggers; In the last so many metres of the 100 metres
                                   sprint if running as fast as possible you are decreasing
                                   in speed already. So 60 metres sprints are better.

Sprinting over the 100 metres is more for below the medium to heavy weight classes
And can decrease mass and punching power. but continieus punching power of a certain
power can go up. And can be usefull.

--

Increasing explosive power.

Explosive leg strength
 Broad jumps 
  One or two or three after each other
 Rocket jumps
 Sprint starts
 Car or stand push, fast and hard

Explosive arm strength
 Medicine ball explosive forward throws

All body explosive
 Explosive power punches against the heavy bag

 Hang 45 power cleans
  Done correctly and adding weights with cautian. And don't get back pain

With the right repetitions and sets

-

Not a fan of it but you can let someone hold the heavy bag, so it does not move around
  
 And don't hit the person that is holding the heavy bag

-

The double end ball can be a good training

-

Learning to train with the speed ball
 With one hand 
 With both hands
 
And the right rythem and timings

-

I still have to test this:
 With a heavy bag wall stand
 Putting something behind it like a math at the side of the wall
For doing straight punches, without the heavy bag moving around to much

-

Defend like a pangolin, strike like a bear

-

Backwards and forwards boxing and other angles and throwing punches and
circling while throwing punches and pivotting while throwing punches

-

Deffending while moving around
Backwards, forwards and other angles
And while circling and pivotting
And while standing still

-

Boxing gloves with klitteband 

And:
Old boxing gloves with rope

-

And if you use or are going to use windings there are a couple of basic methods
of winding the hands

-

Extra punching power:

Putting the fist back (as far as possible) and then punching

Can be done together with a wind up, turning to the opposite site
And other power punching techniques

-

Special power punches with extra momentum stepping in, range of motion winding up, turning in,
putting the weight in and more are also very good guard breakers

-

Time power punches and special power punches well

-

Not a fan of it, but if the opponent has a problem on one eye due to sweat, blood and or even
a swollen eye. He has a blind spot and you can use his blind spot.
He will see punches to his blind spot less fast, or barely.

-

Holding in the mouthguard is mainly hard at first, so some practise before sparring or especially
a match can be/is important


And breathing is more difficult with a mouthguard

Maybe there is a way to prepare for this without holding in a mouthguard
 Mouthguards aren't ideal to constantly put in the mouth

-

Some boxers mix up their guard here and there in a match

-

There is a guard where you hold one hand low and one hand high

-

There is a guard where you hold the fist around the temple

--

There are special boxing shoes

-

Don't forget your groin protector

--

A strong hand and grip and a strong wrist can make punches connect harder

--

Some boxers have a loose guard and mainly try and evade punches

Sometimes they also lure head blows and evade them

-

A barrage of punches

-

I still have to see if this works:
If the opponent does not pivot along maybe u can use this

-

I don't know if this will work but maybe if you make the opponent pivot constantly
he might get dissy
Or through out the match, making him pivot constantly

-

Circling costs more energy then pivotting

-

A snap punch with tensing the fist at a certain moment during the punch
from a relaxed fist

-

You can stop an opponents combination easily with a jab

-

You can punch an opponent out while he is doing a combination
 With the right power, with the right focuss and with the right timing

-

I still have to test this:
 Right after the opponent strikes with a left jab against the guard
 Holding the left hand correctly and deffensive and hitting
 with a right power punch right after the left jab

-

Two very good counters

Right straight evade and right straight back immediately

Right hook evade and right hook back immediately

-

Jab evade and jab back

-

Punching the opponents upper arms can weaken him momentarily

-

A punching method
Loose and flexible like with one arm punches right after each other

There are only a few boxers that use this punching method

-

Punching the opponent knockout through his guard

-

MMA notes

Ground and pound
 Takedown and throwing hard punches, hammer fists and or elbows

Slams
 Picking the opponent up and slamming him to the ground

  -

Clinching

In the clinch you can also do takedowns

In the clinch you can do punches, elbows and knees


-


Keep your eyes on the opponent

Stay focussed

-


Outsmarting the opponent

-

You can read my boxing notes for boxing knowledge, information and training

-

Learning from watching

-

Doing low kicks can make the opponents legs weake for a certain time

-

The knee to the head, takedown defence when the opponent attacks your waist or knee for
a takedown

-

Sideways elbow, backward elbow in the clinch position

-

Palm strikes legal ? They can be very hard

 Be carefull though hitting the heavy bag with palm strikes can be very hard on the wrists and injure the wrists
 And sideways palm strikes beyond 90 - 100 degrees between the under arm and upper arm can injure the biceps

-

Guard training on the downside, on the ground

Punching while in the above position

Punching from the down position

-

MMA notebook 1

Basic MMA notebook 1

MMA, mixed martial arts is a fighting sport, or dicipline that combines striking and grappling.


Striking is throwing punches and making kicks, knees and elbows.

And grappling concists out of takedowns, holds, locks, chokes and bars.
 With grappling a match is won by making the opponent tap out.


All rounders
 Are good at both striking and grappling

Strikers
 Mainly, or only win by striking and mainly try to prevent ground contact
Important for strikers:
 Takedown defence and ground survival

Grapplers
 Mainly, or almost only win by grappling and mainly, or almost only try to make the opponent tab out
Important for grapplers:
 Defence against striking, getting to the clinch, takedown and grappling fast and effectively


Written by Jeffrey Koelewijn

New boxing notebook

New boxing notebook 1

Punches
 There are basicly three kinds of punches
 Direct punches, hooks and uppercuts

Fighting stance and guard
 One leg forward and a good spacing between the two feet
Guard
 There are multiple guards, but the two basic guards are one hand forward and the other one around just above the cheek
 or around the temple and the other basic guard is with both hands around just above the chin


Training
 There are multiple trainings like mitt work, double end ball, heavy bag work, shadow boxing and sparring.
 And things like running, swimming and jump rope can also be done


Evading
 Can be done by a simple to the left or to the right by ducking, down under and by bobbing and weaving, a combination
 of the previous skills

Blocking
 Can be done through the guard or by just blocking a punch or punches

Parrying
 Is pushing away the opponents punch
 This can also throw the opponent off balance, which can be used wisely

Counterig
 Countering is when you evade or parry a punch and counter it with a punch


Boxing styles
Average
 An average style of in and out fighting and punching power
In fighter
 In fighters like to get close and or stay close
Out fighter
 Out fighters like to have and maintain distance
Slugger
 Sluggers are (natural) hard punchers
Hybrid
 A combination of two or more boxing styles
 For example: in fighter and slugger
              Or outfighter and (tactical) slugger


Important
 Speed and power are important
 Condition is important
 -All three are important

more power, speed and or condition
 If you want more power, train for more power
  For example 6 x 3-4 power punches
  And 2 x 4 x 1 power punches
 If you want more speed, train for more speed
  For example 10 - 12 speed punches 1 - 2 - 3 - 4
  And 10 - 20 speed punches right after each other
  And just 1 and 2 speed punches for 6 to 8 time
 If you want more condition, train for more condition
  For example a lot of punches and more running swimming, cycling and or jump rope


Written by Jeffrey Koelewijn
 From Holland