A boxing notebook extra part A

Strength trainings, power trainings and explosive trainings for hard power punches
Strength and power
-Low repetitions, high power and strength
Explosive trainings
-Short explosive trainings. Low amount of reps. Lots of explosiveness.

Power punches training:
Only one hard punch
Doing only one hard punch for 6-9 times with rests inbetween
Extra:
Doing 2-6 hard punches after each other and then for 5-6 times with rest.



Hybrid slugger:
 A hard puncher, power puncher with very good footwork and agility for example.



Making angles
 Creating angles with footwork
 And there are very good drills for this



Ring feeling:
How well you know where you are in the ring. How well you can use the ring to your advantage due to your position.

Distance control:
How well you can get close when you want to get close. How well you can keep the opponent at a distance.




Strength trainings with weights:
Pushing things. Dragging things.
Squats.
-Half squats, one third squats. Maybe full squats if done correctly.
Bench press.
Heel raises.
Some grip trainings.


Explosive trainings:
Plyometrics.
-Jumps, jump trainings
Sprints.
-10m to 80 metres. Maybe 100 metres sometimes.
Sprint starts.

Round wood breaking with the thumbs

Breaking thin wooden sticks with the thumb, while holding it with the other 4 fingers.
-Warning: Should cause no damage to the pointing finger joint(s)

Interesting:
1 Going to thicker wooden sticks
2 Breaking a certain size and thickness into as many pieces as possible

Self making:
Round wood, not that thick, quit thin and sawing it into the right pieces of for example 15 cm long.

Self making nails and short round bars and short flat bars for bending and some extra information

Making nails and short round bars for bending

Just long, round bars and sawing it into the right pieces.

Interesting: For example 2-3mm shorter each time with a certain thickness.
-Shorter is harder to bend if it has the same bending resistance

-

Making flatbar pieces for bending

Just long, flat bars and sawing it into the right pieces.

Interesting: For example 2-3mm shorter each time with a certain thickness.
-Shorter is harder to bend if it has the same bending resistance

Nail bending techniques and information

Nail bending techniques and information

There's a lot of techniques
For the first part: Grip kinds:
1 double overhands
2 double underhands
3: 1: Left hand underhand, right hand overhands, nail over around the beginning of the thumb area
   2: Right hand underhand, left hand overhands, nail over around the beginning of the thumb area
Techniques:
Only the hands in contact with the nail
-And how far from the body
Hands in contact with the chest or stomach
-Gives support
Under the chin
-Gives support
And more.

Padding
-Padded gloves
 My setup: 1 pair of finger less gloves and 1 pair of padded gloves, work gloves or something similar.
 To my opinion this is better then padding, because you can't get extra leverage, which is
 possible with paddings.
-There's professional padding and even official padding.
 Just using the right textile is also possible.

Iron nails

Big nails
Medium nails
Extra:
Small nails
-Mostly a lot of thumb strength required, especially at the start
 And different bending techniques

For same brand, same bend resistant nail:
 A thicker nail with the same length is harder to bend
 A shorter nail with the same thickness is harder to bend

For making normal pointed nails safer:
 You can chip of the point with a Cutting plier
 Or you can grind it with a file until it's safer
It would be very bad if a sharp nail would suddenly go through the padding into the hand

Angle measurer
 To see how far you've bend the nails

Some people even bend nails with there bare hands. But this is very dangerous.
And if you want to bend sharp nails with the bare hands you need to grip correctly and use certain bending techniques.

Plate curls information

Plate curls information

Mainly plate curls with a 30 mm plate are easier then with a 50 mm plate
because, 50 mm plates are normally broader and so there's more leverage.

Same weight but broader is more leverage and so harder.

-

And how it grips can be a factor of being able to do some more or less reps or
being able to do a certain heavy plate curl yes or no.
-There are completely flat plates and plates with ridges and plates
 which have a completely flat side and a side with a ridge.

-

Bashing different poles into the ground with hammer fists

Bashing different poles with different shapes, lengths, widths and thicknesses into the ground with hammer fists.

Putting some padding on it is adviced offcourse.

By Jef Koelewijn
From the Netherlands
02-09-2019