Sports : juni 2017

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

These notes are mostly unsorted

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

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Reflexes
Instinct

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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

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Chess boxing
Getting the opponent where you want him

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Timing

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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

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Distance between the two feet in a fighting stance

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

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A hook with the palm facing the body

A hook with the palm facing down

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

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Preventing the clinch

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Surviving in the ropes

Surviving in the corner

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Getting out of the ropes

Escaping the corner

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Boxing forwards

Boxing backwards

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Moving around, training
Forwards
Backwards

And other angles

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

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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

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Punch:

Normal punch

Push punch

Snap punch
Fast, snap punch

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Boxing gloves

Heavy bag gloves

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Windings
Can also be bad
In glove
Can also be bad

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Tough hands

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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

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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

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Side or liver blow block

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

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

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Keep your eyes on the opponent

Stay focused

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Making punches from the high guard

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

Maybe with some punches, counters

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

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Hitting the body opens, can open up the head

Hitting the head opens, can open up the body

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

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

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

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Punching through the guard

Guard breakers

Guard breaking training

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Finding openings

Creating openings

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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

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Hitting the mandible and then the temple

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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

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Outsmarting the opponent

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Stay focussed

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Predatory and agressive

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Focussed and precise

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Tactical slugger

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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

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Search and destroy style

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Controlling the pace

Putting up the pace
Putting down the pace

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Control the match

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Sparing
Regaining energy

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Style reading

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Observant and seeing how the opponent reacts to punches

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Faints, fake punch start

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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

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A fast punch with minimal body movement

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

A punch with the right foot solid on the ground

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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

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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

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Training for holding the opponent in the corner

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Training for holding the opponent in the ropes

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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

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Punching straight

Punching upwards

Punching downwards

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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

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Tip: Have your own boxing gloves

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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

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

Sprinting

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Learning from watching
Watching boxing matches

And also watching boxing trainings

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

Making your own punches unpredictable

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Not falling to the opponents rythem

Having your own rythem

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

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

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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

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Using ones own reach to an advantage

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A strong wrist.

The wrist will get stronger from heavy bag work.

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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

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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

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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

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

Having him attack openings while doing combinations

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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

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Getting, receiving hits to the body

Medicine ball to the abdominals

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

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Other information:

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

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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

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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

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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

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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.

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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

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

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

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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

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

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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.

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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

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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

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Training for closing the distance

Training for keeping the distance from the opponent

Training for going in and out

Training for keeping close distance

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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

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Two harder power punch techniques:
Going from low to high

Going from high to low

But they have dangers.

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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

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Learning to see a punch

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

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Going from low to high works very well for powerfull uppercuts

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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

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Hit the pecs with the inside of the fist

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

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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

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Training balance

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

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

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-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.

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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

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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

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The double end ball can be a good training

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Learning to train with the speed ball
With one hand
With both hands

And the right rythem and timings

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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

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Defend like a pangolin, strike like a bear

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

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

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Boxing gloves with klitteband

And:
Old boxing gloves with rope

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

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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

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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

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Time power punches and special power punches well

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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.

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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

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

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

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

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There are special boxing shoes

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Don't forget your groin protector

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

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

Sometimes they also lure head blows and evade them

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A barrage of punches

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

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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

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Circling costs more energy then pivotting

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

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You can stop an opponents combination easily with a jab

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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

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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

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Two very good counters

Right straight evade and right straight back immediately

Right hook evade and right hook back immediately

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Jab evade and jab back

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Punching the opponents upper arms can weaken him momentarily

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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

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Punching the opponent knockout through his guard

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dinsdag 27 juni 2017

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