Boxing notes 11 by Jeffrey Koelewijn

Cross face forearm when opponent attempts a clinch.


X block with the palms forwards.

X block with the underarms. 1 in front of the head 2 Against the head, clamped around.

Helmet guard.

Straight punch body blow parrying with the underarms.


Will be updated

Boxing notes 9 by Jeffrey Koelewijn

Shadow boxing on sand

Sparring on sand

-

Jump rope skills
And jump rope variations
 Very good for footwork and more

-

If the opponent protects the sides of his head you can hit the front and if he protects the front you can hit the sides.

And hitting the front can open up the sides or make them vulnerable. And hitting the sides can open up the front and mainly the jaw.

-

A somewhat downward direct punch against the chin

-

Let your training partner constantly try and punch you and evade everyfhing or block and diverd everything or a combination of the two. And step two counters.

By Jeffrey Koelewijn from South Holland

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

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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

-

Small boxing handbook 11

Small boxing handbook 11
By JJefArt Jeffrey Koelewijn


Tip:
Don't foget the groin guard

Something to know
Boxing, also called; pugilism, prize fighting, the sweet science or in Greek pygmachia
The earliest known depiction of boxing comes from a Sumerian relief from the 3rd millennium BC
Later depictions from the 2nd millennium BC are found in reliefs from the Mesopotamian nations
of Assyria and Babylonia, and in Hittite art from Asia Minor
Boxing was part of the greeck olympics
Boxing was a popular spectator sport in Ancient Rome


I forgot a couple of things in small boxing handbook 10 when it comes to knuckles and punching
In bare knuckle punching the head it's possible to hit only with the middle finger knuckle
or only with the pointing finger knuckle
-Though this is pretty dangerous as you might injure that knuckle
And sometimes only the middle finger and ring finger knuckle will make contact
or only the pinky and ring finger knuckles
You can also just punch randomly or just punch


Slipping
rotates the body slightly so that an incoming punch passes harmlessly next to the head.
As the opponent's punch arrives, the boxer sharply rotates the hips and shoulders
This turns the chin sideways and allows the punch to "slip" past
A slipper will also most likely be a good counter puncher
Most of the time a slipper will immediately strike their opponent back

Sway or fade
To anticipate a punch and move the upper body or head back so that it misses
or has its force appreciably lessened
Also called "rolling with the punch" or " Riding The Punch''

Duck or break
To drop down with the back straight so that a punch aimed at the head glances or misses entirely

Bob and weave
Bobbing moves the head laterally and beneath an incoming punch
As the opponent's punch arrives, the boxer bends the legs quickly and simultaneously
shifts the body either slightly right or left
Once the punch has been evaded, the boxer "weaves" back to an upright position,
emerging on either the outside or inside of the opponent's still-extended arm
To move outside the opponent's extended arm is called "bobbing to the outside"
To move inside the opponent's extended arm is called "bobbing to the inside"

The cover-Up
Covering up is the last opportunity (other than rolling with a punch)
to avoid an incoming strike to an unprotected face or body
Generally speaking, the hands are held high to protect the head and chin and the forearms
are tucked against the torso to impede body shots
When protecting the body, the boxer rotates the hips and lets incoming punches
"roll" off the guard. To protect the head, the boxer presses both fists against the front
of the face with the forearms parallel and facing outwards
This type of guard is weak against attacks from below

Philly Shell or Shoulder roll defense
This is actually a variation of the cross-arm defense
The lead arm (left for an orthodox fighter and right for a southpaw)
is placed across the torso usually somewhere in between the belly button and chest and the
lead hand rests on the opposite side of the fighter's torso. The back hand is placed
on the side of the face (right side for orthodox fighters and left side for southpaws)
The lead shoulder is brought in tight against the side of the face
(left side for orthodox fighters and right side for southpaws)
This style is used by fighters who like to counterpunch


Check hook
A check hook is employed to prevent aggressive boxers from lunging in
There are two parts to the check hook
The first part consists of a regular hook
The second, trickier part involves the footwork
As the opponent lunges in, the boxer should throw the hook and pivot on his left foot
and swing his right foot 180 degrees around
If executed correctly, the aggressive boxer will lunge in and sail harmlessly
past his opponent like a bull missing a matador
This is rarely seen in professional boxing
as it requires a great disparity in skill level to execute
Technically speaking it has been said that there is no such thing as a check hook
and that it is simply a hook applied to an opponent that has lurched forward and past
his opponent who simply hooks him on the way past
Others have argued that the check hook exists but is an illegal punch due to it
being a pivot punch which is illegal in the sport

Overhand right
The overhand right is a punch not found in every boxer's arsenal
Unlike the right cross, which has a trajectory parallel to the ground,
the overhand right has a looping circular arc as it is thrown over-the-shoulder
with the palm facing away from the boxer
It is especially popular with smaller stature boxers trying to reach taller opponents

Small boxing handbook 10 by JJefArt

Small boxing handbook 10 by JJefArt
Written by: Jeffrey Koelewijn


Parrying
It's almost like a block but you're slightly deflecting your opponents punch away with your hand.
A small parry can take the power away of the opponents punch
And a big parry can guide your opponent off balance and make him vulnerable using
his own momentum
Long armed punchers are more vulnerable to parrying as it takes longer for them to
retract their arm
It doesn't work well to light punches


The palms forward guard
A guard where the palms face forward and are slightly in front of the face at or just above or
below eye height
 Normally used in thai boxing
Can be an effective guard for parrying


Knuckles and punching
It could be effective with bare knuckle boxing fights but now with gloves it actualy
cares less with what knuckles you hit your opponenent
You can hit your opponent with the knuckles of the pinky, ring and middle finger knuckles
You can hit your opponent with the two front knuckles pointing and middle finger knuckles
 wich ads more piercing power because of the smaller surface area
You can hit your opponent with the pointing, middle and ring finger knuckles

In bare knuckle at places like the abdominals all five knuckles can make contact but
with bare knuckle hitting the face normally only two or three knuckles will make contact

Some trainers prefer their athletes to hit with the two front knuckles other prefer
them hitting with the middle, ring and pinky finger knuckles

The knuckles and punches
You can just hit your opponent randomly

It's fun to know but it's not really helpfull in gloved boxing
 Although hitting with the two front knuckles pointing and middle finger knuckles,
 can give more piercing power(less surface area)
 And on the other hand punching with as many knuckles as possible can create
 a better push punch


Something to know
Boxing is often called the manly art of self-defense

Apron is the part of the ring canvas outside the ropes
The ring floor is called canvas
Break is a referee's order for boxers to step back and seperate
 if they are in a clinch


Tips to not get countered throwing a jab
Don't telegraph, don't make it predictable
Get a faster jab
If you have a slow jab chances of getting countered are higher
 One reason why a jab might be slow might be because of too much tension
 or pushing the jab instead of snapping
  If you throw a power punch jab push punch is more effective
 Another way to increase jab speed is using less hip rotation
 it decreases the power a little bit but can increase speed if done correctly
 it's less predictable and you will use less energy
  If you want to throw a knock out jab you probably need as much hip rotation
Throw a jab with more commitment
Recover quicker and better
Don't always aim at the same place
-Unless he has a certain weakspot or opening in his guard offcourse


Feints and then a jab
 Some times feints jab feints jab
The feint jab feint jab feint jab and then jab
The feint jab feint jab and then jab
Boxers who use this technique constantly seem to throw half jabs
and then suddenly a jab
This behaviour can be very confusing to the opponent


Tip
Don't always lead with a jab
Some times throw another punch at first then a jab

Other tip:
You can use a jab to set up a power punch, knock out punch



modern boxings prizefighting predecessor in which bareknuckled pugilists fought to exhaustion,
with fights often lasting several hours
A round ended only when one combatant was floored
he then had half a minute's respite before placing his toe
on a line scratched across the centre of the ring and resuming battle
There were no wins on points those days

Small boxing handbook 9 by JJefArt

Small boxing handbook 9 by JJefArt
Written by JJefArt J2014 Jeffrey Koelewijn from Holland


The snap punch or whip punch
Normally the fist is somewhat relaxed and closed or almost closed
before punching and at the beginnning or around quarter ways to half ways the fist is closed
With the snap punch the fist only closes just before impact
A whipping sound can be heard if done bare knuckle and correctly
Although this type of punch is more effective bare knuckled it can still be used with gloves
two types of whip punches
 One where the hand travels like a normall punch but closes just before impact
 One where the hand is ''dragged'' to increase tension and the use of the
 myotatic reflex(in a light form and the build up of energy
 and also closes just before impact


Tip:
Don't tense up too much


Ways to get out of the corner
There are basicly four ways to get out of the corner
 To the right
 Normally the side of the opponents jab
 To the left
 Normally the side of the right cross or powerpunch with the back leg
Getting out through the right is safer as you don't walk in to a right
cross or power punch but there normally is a little less space then going out through
the left
Getting out through the left normally has a little bit more space but
you can walk in to a right cross or right powerpunch
The other two ways
 By pushing the opponent backwards by punching and getting the upperhand
 By clinching
Making a feint by acting like you go out one way but then go out the other way can
also be effective

If you can't get out you can always shell up and maybe do rope-a-dope in the corner by letting
the corner absorb most of the punching power
And while shelled up sometimes oppertunities come, like the opponent letting down his guard to much
or an opening to get out of the corner
Also if you first ropa-a-dope or shell up good enough the opponent looses a great deal of energy
punching and after that chances of getting out might be bigger


Breathing
Normally you breath out a little bit with a punch, with each punch
offcourse you also take air in you need air

Some people make a sissing sound when punching

Sometimes a powerpunch is done while holding the breath to build up energy
Also the breathing out with a powerpunch is a little bit different it's hard to
explain but more pressure is build up and so the breathing out is done a little bit
differently

Tip:
Doing breath exercises can improve performance
Other tip:
Practicing on holding your breath can improve stamina
 Be carefull not to hurt yourself with this training gains come through time
-Don't do this in a training session/workout that might-would be dangerous


Two types of muscle tissue
Type I
Type II
 IIa, IIb, IIab
It depends on the type of training that is done
which type grows mainly

So basicly muscle fibers can be converted and muscles can grow
Which type of growth and which type of fiber depends on the type of training

A new training can also induce hyperthrophy or conversion


Hyperthropy, muscle growth
Two types of muscle growth
Myofibrial
 Increase in muscle fibers
Sarcoplasmic
 Growth of the cell
It depends on the training which type of muscle growth is growing
Bodybuilders tend to have a lot of sarcoplasmic type of growth
But offcourse also myofibrial
Both forms of hyperthrophy can grow at the same time


Multipe punches with one hand, normally the jab hand
can be done with a normal guard or something like a cross guard

Flickr punching
Is done with one hand normally the jab hand
Is most sucsesfully done by people with long arms
Can be done with a normal guard or something like a cross guard
Flickr punching is making a lot of random punches after each other with one hand in a special way
Two ways
 By pulling the hand back completely to the guard position
 By pulling back half way or three quarter ways (or even quarter ways)
  By pulling back less the next punch can be made faster though
  the less pullback the less force the next punch will have
One punch that can also be made during flickr punching is hitting with the upside of the hand
(with the knuckles)
Flickr punching is somewhat loose and flexible
Flickr punching is making a lot of random different kind of punches from different angles
And offcourse a double of the same punch is possible
The bowie punch is also seen during flickr punching
If you want to sucsesfully flickr punch you also need to have good eyes as you need to
make use of every opening in the guard with the loose and flexible punches you can get through small
openings
Can be very effective if power punches are used here and there at openings
Flickr punching is a lot harder than it sounds and looks and needs a lot of training
And it needs to fit the fighters fighting style

The double jab guard breaker
one or two punches of the double jab guard breaker can look somewhat like
a push punch
Mostly the hand is not pulled back to the guard position and the punch already starts
quarter or half way back
Mostly it's a direct punch in a downward angle

Small boxing handbook 8 by JJefArt

Small boxing handbook 8 by JJefArt
Written by: Jeffrey Koelewijn from Holland
Written in 2014

Before starting you could do a 30 seconds
or 2 times 30 seconds jump rope to warm up
Example 1 of a boxing workout
3x1 minute of jump rope
3x1 minute shadow boxing
7x2 minutes mitt work
2x1 minute of light shadow boxing
2x1 minute of jump rope
24 minutes total
With around 30 second intervals: 32 and a half minute

-note that the total times for these workouts are longer
 as you take intervals betweens sets and changing from
 jump rope to for example shadow boxing might also need
 a small pause

Example 2
2x2 minutes jump rope
3x3 minutes boxing bag
3x1 minute speedball
3x3 minutes double end ball
1x3 minutes shadow boxing
28 minutes total

Example 3
1 minutes of jump rope
5 minutes plyometrics warming up
3x1 minute of shadow boxing
5x1 minute of boxing bag
A couple of minutes of speed or power punch training
2x2 minutes boxing bag
5x1 minute of boxing bag
3x1 minute of shadow boxing
29 minutes total

Example 4
3x3 minutes jump rope
3x3 minutes boxing bag
3x3 minutes double end ball
3x3 minutes sparring
2x2 minutes shadow boxing
2x1 minute speedball
42 minutes total

Example 5
2x2 minutes jump rope
3x2 minutes boxing bag
A couple of minutes of speed or power punch training
3x2 minutes boxing bag
2x30 seconds speedbal
2x1 minutes double end ball
1x3 minutes shadow boxing
23 minutes total

Example 6
3x3 minutes jump rope
5x3 minutes mitt work
3x3 minutes sparring
1x3 minutes shadow boxing
2x2 minutes jump rope
40 minutes total

example 7
3x3 minutes jump rope
6x2 minutes mitt work
3x2 minutes sparring
2x1 minutes double end ball
1x2 minutes shadow boxing
31 minutes total

You can always change up these examples and do more or less sets
and or change the amount of minutes.


There are fighters who move a lot and fighters who don't
Fighters who move a lot in a certain way are sometimes called ''dancers''
To defeat a fighter that moves a lot
 Don't go with his pace keep your own pace and let him tire himself out
 Find out his rythem
How to defeat a fighter that doesn't move a lot
 Drag him into your pace
 Work the sides and work from the sides here and there
The jumpers
 In boxing this is almost never seen but there are fighters that make small jumps all the time
 Mostly backward and forward a little or just on the spot
To defeat a ''jumping fighter''
 Let him tire himself out
 Find out his rythem
 Time your punches when he's in the air so it's harder to defend
 Use the small jumps against him
 If he moves backward and forward while making small jumps time a punch when he moves forward
 so it hits a lot harder (using his forward motion against him)


How the text book boxing styles seem to win
Outfighters tend to win by endurance, but also by technique
Sluggers/brawlers tend to win by power through knockout
Infighters/swarmers tend to win through knockout due to technique and power
and the speed and skill to get in fast
Outfighters can win by knockout but are also very good at scoring points

Win a fight by technique
you can win a fight by technique
Winning a fight by out-maneuvering your opponent
in a fast-paced and life sized game of chess
This needs a sheer amount of training and perfecting observant skills and defensive
and attacking skills
Winning by technique requires you to be a true student of the sport
And learn advanced ways to counter anything and everything that might be thrown your way
Fighters who win by technique are sometimes called the most skilled fighters of the sport
By building an arsenal of skills and techniques you can use different skills and techniques
against different kinds of opponenents
Tip:
All in all outsmart your opponenent


Tip:
Competitive boxers need discipline and toughness if they want to succeed

Tip for power:
Do hang power cleans and hang power snatches
 The hang (power) clean starts with the bar above the height of the knees
 -I'd advice putting the bar on (steel) spotters or bar holders
  so you don't need to do the deathlift motion.
 A power clean is done by catching the bar in around a 45 degree squat
 This is also much better for the knees
 Don't go to, to heavy weights fast
 And keep your back in a good position
 You could do sets of 1 to 6 repetitions
Strengthen the core and legs for more punching power
 Rocket jumps are also a great way to develop power

Other tip:
A straighter spine has better balance
But sometimes it's needed to have another kind of position

Other tip:
Also do some active and passive stretching to keep a good
amount of flexebility

other tip:
You can use the agility ladder for faster foot work


The superman punch
Also called falcon punch, cobra punch, jumping punch or diving punch
The technique involves snapping the leg back while throwing a cross, resulting in greater power behind the punch
-Both feet might leave the ground
-Could be illegal because it involves something like a pivot
-Normally a kick is feigned but that would probably be a foul in boxing

The hybrid karate punch
Also called a lunge punch
With this technique I have hit a boxing bag the hardest it almost hit the ceiling
It is done by putting your back leg to a front leg position,
doing the tripple extension and
then also weightshifting is used to put extra power to the punch
Keep the arm back as long as possible and punch at the right time
-Unfortunately it's illegal because it is a pivot punch

Horizontal and vertical direct punching
Horizontal direct punching is cummon though in old skool boxing it has been used
Vertical direct punching is almost never seen in nowadays boxing
punching with a horizontal fist
 More power because of the corkscrew motion.
 More support for the wrist because it won’t bend as easily when the fist is sideways.
 More defense because your shoulders lift to protect your chin.
 More useful because the horizontal fist can arc over your opponent’s arms.
punching with a vertical fist
 More power because your knuckles are better aligned for the straight-arm position
 More power because of full use of triceps
 Faster because of less movement
 More support for the fist and wrist because the arm is straighter
 A vertical splits through the opponent’s guard easier
 Less telegraphic because the elbow and shoulder movement is minimized
 Some old school boxers say it protects the hands better

Boxing shoes
Boxing shoes are thinner than normal shoes allowing for more power transfer
Normal shoes and running shoes have shock absorbent qualities
If you’ve ever put on a pair of boxing shoes, you’ll be amazed at how they feel more like a sock than a shoe
The thin soles allow your feet to feel and grip the ground like a tiger
pushing, pulling, circling and changing directions all over the canvas
Boxing shoes prevent sliding BUT allow pivoting

Small Boxing handbook 7 by JJefArt

Small Boxing handbook 7
Written by Jeffrey Koelewijn from Holland
Written in 2014


More advanced mitt work and punching the gloves
This time with evading punches and blocking punches
Left direct punch evade a left direct punch
Left direct right direct block a right hook and then do a right direct punch
Left direct punch evade a left hook then do a right hook
Block a low left hook block a high right hook and then do a right direct punch
Right direct punch block a left and then right hook and then make a left and then left direct punch
Evade a left jab and then make a right direct punch
Left direct punch block a right body blow hook then make a left direct punch
Left direct punch evade a right direct punch than do a left hook body blow and high hook
Right direct punch block a left direct punch give another right direct punch
Right direct punch evade a left and right hook than give a right uppercut
Left hook high right hook high evade a right hook
Evade a right uppercut give two direct punches
Left direct punch right uppercut block 2 random punches give a right hook and a left hook
Block an uppercut give a right hook and left direct punch
Block a direct left and direct right punch than give a right hook
Block a direct right punch and give a right direct punch
Block a direct left punch than block a low right hook and then evade a left hook
Evade a left jab make a left direct punch and right uppercut
Block a right uppercut than give a right direct punch
Many combinations are possible so it's easy to think some up yourself


Extra on jabbing
Types of jabs:
Normall jab
Tapper
 A jab to let the opponent put up his guard
 is more of a light punch, a stamina punch
Speed jab
 Fast jab but without a lot of force
 Can be used as the same reason as the tapper jab
Space maker
 To put space between yourself and the opponent
Power jab
 Just a very hard jab
The double jab
 A double jab
Tapping
 Light jabs after each other while the arm is almost extended
 Normally to measure distance
 or to make an opponening or create an oppening for a cross power punch
Body jab
 Jab to the body
The counter jab
 A counter jab


The bolo punch
the bolo punch's range of motion is like that of a hook combined with an uppercut.
As such, the punch should be thrown at 4–5 o'clock from an orthodox boxer's perspective.


Turtle style explained
The most part of the turtle style is mostly like the peek a boo but can also
be peeking through the arms or hands
If one gets punches it's easy to ''shell'' up
-If you can take body punches with around no problem
 this can be very useful, though he will score some points

Another guard style
The low normal guard
 Mostly with a lot of bobbing and weaving


Trapping against the ropes
You can also trap an opponenent against the ropes
although the corners are better for trapping
An opponent might be easier to get in to a corner after he's up against the ropes


Rope-a-dope
The rope-a-dope is performed by a boxer assuming a protected stance
(lying against the ropes, which allows much of the punch's energy to be absorbed by the ropes' elasticity rather than the boxer's body)
while allowing his opponent to hit him
The plan is to cause the opponent to "punch himself out" and make mistakes which the boxer can then exploit in a counter-attack.
Other:
rope-a-dope is used to describe strategies in which one party purposely puts itself in what appears to be a losing position,
attempting thereby to become the eventual victor


If you control the pace victory is closer

Power is speed times force


Differences between amateur, olympic and professional boxing
 Professional boxing:
 No headgear
 Can earn some to a lot of money
 In professional matches, the rounds are three minutes long and the bouts can last anywhere
 between four and twelve rounds
 6, 8, and 10 oz. gloves,depending on jurisdiction
 Some tactics considered fouls in amateur boxing are permitted in professional boxing
Amateur boxing:
 Headgear
 Earns almost no to no money
 In the amateurs, the bouts are either three or four rounds long
 in the four-round fights, the rounds are two minutes long
 In amateur boxing, the objective is to score points. You still can knock your opponent out,
 but you don’t receive a point for a knockdown
 10 oz. for competitions, specially designed to cushion the impact white area denotes striking surface
 No vaseline
 Standing Eight-Count Given to a boxer in difficulty
 After 3 eight-counts in a round or 4 in total, the bout is stopped
 The bout is stopped when there is much bleeding, or cuts, swelling around the eye
 There are no set rules for the size of a boxing ring in the pro ranks. However,
 amateur rings have a minimum size of 16 x 16 feet and a maximum of 20 x 20 feet.
Olympic boxing:
 Win by scoring points or a knock out
 The boxers are paired off at random for the Olympic Games,
 without regard to ranking they fight in a single-elimination tournament,
 with the winner advancing to the next round and the loser dropping out of the competition
 I don't know since when headgear had to be worn
 from ? to 2013-2014 headgear had to be worn
 Now there wil be a 10 point scoring system and fights without headgear
 Starting 2016

Small boxing handbook 6 by JJefArt

Small boxing handbook 6 by JJefArt
Written by: Jeffrey Koelewijn


Boxing gym opening times:
1 hour to 1 and a half hour
2 to 3 hours
3 to 6 hours
6 to 10 hours

Close and open:
Open 2 to 3 days a week
Open 5 days a week
Open 6 days a week

Closed during summer or closed half of summer time
 Mostly youth gyms

Gyms where kids and adults train at the same time


Boxing bag exercise:
2 to 3 minutes doing combinations and singles on the boxing bag
 As you have to last 3 minutes a round doing 3 minutes is a good idea


Another boxing style
boxer puncher
is a hybrid style used to describe fighters who possess
good all-around boxing/punching skills and capabilities
They possess the technical skill of an out-boxer and also
the devastating power of a slugger
Boxer-punchers usually do well against out-boxers
especially if they can match their speed and mobility


Rock, Paper, Scissors
There is a commonly accepted theory about the success each of these boxing styles
has against the others.
The general rule is similar to the game Rock, Paper, scissors
each boxing style has advantages over one, but disadvantages against the other
A famous cliché amongst boxing fans and writers is styles make fights
Brawlers tend to overcome in-fighters, because the in-fighter likes to be on the inside,
where the hard-hitting brawler is most effective
The in-fighter's flurries tend to be less effective than the power punches of the slugger,
who quickly overwhelms his opponents
While the in-fighter could be considered a 'boxing bag' for the brawler,
they tend to succeed against out-fighters
On the inside, the out-fighter loses a lot of his combat effectiveness,
because he cannot throw the hard punches. The in-fighter is generally successful in this case
The out-fighter tends to be most successful against the brawler,
whose slow speed (both hand and feet) and poor technique make them an easy target to hit
for the faster out-fighter. The out-fighter's main key is to stay alert,
as the brawler only needs to land one good punch to finish the fight
Hybrid boxers tend to be the most successful in the ring,
because they often have advantages against most opponents
Short:
-brawlers tend to succeed against infighters
-outfighters tend to succeed against brawlers
-Infighters tend to succeed against outfighters
-Hybrid boxing tends to be the most succesfull in the ring


Other guards
Crouch guard
Ideal for upstairs and downstairs punching

The cross guard
The arms cross each other


Tips on boxing a taller opponent
Try and let him come to you
Get inside use infighting
Use explosive in and out movements
Work off his jab
 Learn to guard and evade the jab

More tips on fighting the charger and infighter
Keep moving keep circling
Don't fight his fight
Side movements and pivotting
If he gets inside shell up


The medicine ball
A weighted ball for exercises
You can also drop the ball on each others stomach
 But be carefull not to hurt each other too much


An example of a week workout schedule:
Monday
 Boxing bag and mitts and maybe some light sparring
Tuesday
 Running and plyometrics and some active stretching
 And a little bit of shadow boxing
Wednesday
 jump rope Sparring boxing bag and mitts
Thursday
 Weight training
Friday
 jump rope Sparring boxing bag and mitts
Saturday
 Some light shadow boxing
Sunday
 Rest


More on boxing gloves
The old boxing gloves with rope closure
New, normal boxing gloves with velcro closure

In matches most of the times tape is put on the closing part

Small boxing handbook 5 by JJefArt

Small boxing handbook 5 by JJefArt
Written by JJefArt J2014 Jeffrey Koelewijn


Two ways to give a hook
The normall hook with the palm of the hand facing the body
A hook with the palm facing the ground and the knuckles face the ceiling or the sky
 Mostly given in a somewhat downward angle to the ground
 Really pummeling the opponent down

The uppercut can be given with the side of the hand at thumbs side facing the body
 Giving an uppercut like this can make it easier to break through slide through or
 go through a gaurd as less space is needed to go through


South paw boxer
A boxer that has his right leg in front

Normally right handed people put their left leg in the front (also called orthodox)
And normally left handed people put their right leg in front

Tips for fighting a southpaw boxer
understand their stance and attack angles
If you don’t want the southpaw to hit you, don’t let him get his front foot outside yours
Learn to move around a south paw boxer
Expect the left cross


wallshing
Goes really well with tank style
With peek a boo style or turtle style(also peeking through the hands instead of over the hands)
This is a technique to completely obliberate offence and offensive power
Just walls through the punches and keep pushing forward
You can also corner the opponent
You need a really good guard for this as you just walk in and walk through and move to the punches
You can keep the body open if you have the ability to take punches to the gut
This technique might cost points but if you score a down or knockout this all makes up for it
This is a defensive aggressive style

Defend like an armadillo
Punch like a mantis shrimp


Some heavy weights are called brawlers because they give more than 8 punches in
one combination regurarly


Infighting boxing bag training
Stay close to the bag move around a lot and evade
and punch

Outfighting boxing bag training
Keep enough distance go in and out make one combination or a single
and go out again and so on


Boxing bag exercises and workouts
25 punches in combinations
4 power punches
 1 left 1 right 1 left 1 right
3 to 5 push up jumps
or 3 to 5 squat jumps
All x2 or x3

25 punches in combinations
4 speed punches
 1 left 1 right 1 left 1 right
3 to 5 push up jumps
or 3 to 5 squat jumps
All x2 or x3

You can choose yourself how many combinations you do
2 to 3 normal punches 1 power punch
2 to 3 normal punches 1 speed punch
2 to 3 speed punches 1 power punch

10 power punches
1 left 1 right 1 left and so on

10 speed punches
1 left 1 right 1 left and so on

100 punches as fast as possible

50 combination punches
5 push up jumps
50 combination punches
5 squat jumps
50 punches after each other

100 direct punches without rest

100 hook punches without rest

10 to 20 power punches, direct punches

10 to 20 speed punches, direct punches

10 to 20 power punches, hook punches

10 to 20 speed punches, hook punches

3 to 6 power punches in combination
x ?

3 to 6 speed punches in combination
x ?

100 stamina punches without rest
50 combination punches
x3


A sparring exercise
One only on defence one only on offence
This will really boost defence and offence

Tip:
Taking hits to the guard can be hard
So take punches to the guard and punch on each others guard


Speedball with the eyes closed

Double end ball with the eyes closed


Jump rope extra:
two ways to normall jump rope
 With two feet at the same time
 Skipping; one foot after the other is placed on the ground

Jump rope on one leg
Jump rope on one leg with doubles or triples
 a double is when the jump rope passes the ground twice instead of once before
 you land again


Kinds of boxing gyms and boxing schools:
Old school
Average boxing gym (ano 2014)
 Might have some weightlifting equipment
luxery gym
 Multiple facilities

Music:
With music
Without music

Distance:
A boxing gym that's close by
A boxing gym that is just not to far away
A boxing gym that's far away

Types of training:
Self training and a coach who gives tips here and there
Personal trainer or coach
Group training
A combination of group training and self training

Cost:
Low cost
Medium cost
High cost

Payment per visit
 2 to 3 dollar each visit for example
Monthly payment
3 months payment
Half a year payment
yearly payment

Adult and around middle teens boxing gym
From the age of 14-15 years old

Adult boxing gyms
From the age of 18

Youth boxing gyms
Normally people can only train there up till the age of 16, 18, 21, 23 or 26
Most of the times there are parents around who sit on the bench
And most youth boxing gyms don't have the possibility to do competitions

Adult and youth boxing gym
Adults and youths train at different times

Spectators:
With benches for spectators
Some gyms are arranged so that there are no spectators while training

Small boxing handbook 4 by JJefArt

Small boxing handbook 4 by JJefArt
Written by: Jeffrey Koelewijn


Getting enormous amounts of stamina:
Run in soft beach sand
Run up and downhill on slopes and hills of around 50 to a 100 metres
Run up and downhill on sand slopes
If it gets to easy wear heavy shoes, army shoes for example
Holding the arms up extended
frontways or sideways try and get to 6 to 7 or even 10 minutes
And if it gets to easy start adding weights like 0.5 to 3 kilogram
Holding the 90 degree squat
Holding a 5 to 10 kilogram dumbell in each hand holding up a gaurd
for 1 minute at first but than 2 to 3 minutes
If it gets easy start moving around a little
-Not to fast
Do 100 to 300 non stop punches to the boxing bag and really use the legs
so you feel the legs if you're done

Really get power:
If you want power train for power
You can make reps and sets yourself or chose one of the below
2x3x3 power punches against the boxing bag
-2 times 3 sets of 3 reps (18 punches total)
2x2x5 power punches against the boxing bag
5x1 hardest power punch against the boxing bag
Take small intervals from 20 seconds to 1 minute between sets
You can also do 2x4x2 and do 2 power jabs and 2 power punches completing 2 sets
Do powerpunch combinations for example 3 hardest punches in one combination
Also important later is to do for example 2 normal punches and than one powerpunch
Olympic weightlifting can also be done especially the hang power clean and hang
power snatch and just jerks

Really get speed:
If you want speed train for speed
You can make reps and sets yourself or chose one of the below
Do 2x3x3 speed punches
Do 2x2x5 speed punches
Do 5x1   Fastest speed punch
You can also do 2x4x2 and do 2 power jabs and 2 power punches completing 2 sets
Do speed punch combinations for example 5 combinations with 20-30 seconds rest
Do sprints and sprint starts
Do uphill sprints
Use the agility ladder

Note that speed and power training is totally different from stamina training
But you need all of them so balance it out
And very importantly train them all together

Rythem:
Jump rope, speed ball, double end ball can be done and used to get rythem

If you can disturb your opponents rythem victory is closer
If you can pull an opponent to your rythem victory is closer

If you can get an opponent off balance victory is closer


If you're an observant or technical fighter find
weaknesses and openings and habbits as soon as possible


A treu mix of styles or the switching of styles
A treu mix of styles:
a treu mix of styles can for example be
brawler-in fighter or tank-search and destroy or tank-counter puncher
The switching of styles:
For example start with outfighting and observing but afterwards change to infighting
Or a balanced medium range style and than always switching to brawling when some one
doesn't have enough points and or in the hope to score a knock out

Tank style conserves and restores a lot of energy
which is in term used for very hard and powerfull knock out punches

Some brawlers really have that ability to take punches and not to be afraid to get hit

The more out of stamina a brawler is the sloppier the exchanges get

Brawler technique; disrupt an opponents rythem or get him off balance by pulling
him or forcing him into brawling

A brawler with good footwork rythem and some kind of a strategie is more
of a mix between a brawler and an infighter


Note that there is a difference between a brawler (style) and a brawl
Brawls happen all the time mostly with sloppy exchanges and normally
it happens when a fighter is getting hopeless or desperate or is out of
other options and out of time


Tip:
Guard and guard see the opening and go
Evade evade see the opening and go

Another speedball exercise
1 right 3 bounces 1 right 3 bounces 1 left 3 bounces 1 left 3 bounces
1 right 1 bounce 1 right 1 bounce 1 left 1 bounce 1 left 1 bounce


Tip:
Watch and learn
If you're a technical fighter watch a match and think of what you should do
If you're a observant fighter watch a match and find weaknesses and habits as soon
as possible

If you want to become a trainer or are a trainer you could try and find out what
your chosen fighter is doing wrong or could do better and how he could defeat his opponent
Find weaknesses and openings and habbits

Small boxing handbook 3 by JJefArt

Small boxing handbook 3 by JJefArt
Written by Jeffrey Koelewijn from Holland


Throwing punches to the body forces an opponenent to ground defence
Especially the liver and side blows and low body abdominal blows
While throwing punches to the head might open up the body
-This can be used greatly

Tip:
The uppercut is hard to defend to


A slick boxer
If you've watched a slick boxer for 1 or 2 minutes you'll notices he tilts his back
around every minute to a different pose


Types of counter punchers
Passive Counter Puncher:
 He only throws one counter and then runs
 Always throwing hard counters
 Will swing at anything that comes too close
 doesn’t seem comfortable/relaxed
 He seems overly defensive even when you’re throwing lighter punches
Aggressive Counter Puncher:
 Likes to test with lighter punches
 He waits calmly, sometimes standing still, sometimes moving laterally
 He’s sometimes stalking you to force the oppononent into making a panic move
 He doesn’t look scared when he’s standing perfectly still
 Always targeting specific areas

To defeat a counter puncher:
Apply constant pressure, most counter punchers don't like constant pressure
As they like to make clean exchanges
Throw a mixture of hard and soft punches at the body and the head and mix it up
And don't give any room to move


Extra on the infighter
Boxer-Puncher, Swarmer, In-Fighter, Inside Fighter
These fighters look for that knockout by breaking down their opponent through making combinations
They fight primaraly in close range, applying constant pressure to close the gap
and make way for punches
An infighter must be well rounded in offense and defense
They can get in and out when needed, they have good-great power, stamina
and great defensive bobbing and weaving
Getting inside creates opportunities for these fighters
They can attack the body, diminish the power of an opponents jab or cross,
they can get an opponent trapped in a bad spot
And deliver vicious uppercuts
Which are hard to block

An effective strategy is clinching to open up a hole and than throw an uppercut

Defeating an infigher or swarmer
Can be done by pivotting as infighting releis on constant forward aggression
And pivotting can put the opponenent off balance
Fake a retreat by stepping back and then suddenly forward again or throw a hard punch
By counterpunching


Defeating a brawler or slugger
Most brawlers don't have a lot of stamina so making them move or increase the pace
can be a very effective strategie
Most brawlers fight at medium range
Don't get stuck in the corner
While circling around use your jab and cross these quick punches
can be given quick and you can move away quickly
Because brawlers punches are big and slower
they are susceptible to counterpunches if you can make them miss


Defeating an outfighter
Beat an outfighter by working his arms
This can be done by landing lots of blows to a fighters shoulders and upper arms
Work his body
There is a saying in boxing that goes “No abs, no legs; no legs, no fight.”
What this means is that if you work an opponent’s body
their footwork suffers as a result. And a boxer without footwork is a losing fighter
Because outfighters rely on their legs and movement
working their body is another way to eliminate their strengths
Avoid the jab by constant head movement
Take a hit to gain the advantage or to go in


Balanced, mixed and hybrid selfmade styles
These fighters mix make and match styles to fit
their need and what they want to accomplish between the bounds of the ring.
Some fighters will use several styles to throw off their opponent and gain an advantage


It's probably best to have sparred at least once to all textbook styles and some
mixed and hybrid styled boxers just to be prepared
It can happen you face around your own fighting style
For example it can happen that as a counter puncher you face another counter puncher
This can be a very awkard match

If you know what oppononent you are going to face and what style(s) or strategie(s) he uses
You might want to spar to some one who does around the same to prepare for the match


Some times it happens that an oppononent or sparring partner has his right leg
in front while you have your left leg in front the one with the right leg
in front will be used to fighting left legged forwarded oppononents but you
will probably not be used to fighting right leggeg forwarded oppononents
It can be good to spar to some one who has his right leg in front just to be prepared
and as extra experience


It can be good to like once in a month put your right leg in front in stead of you left leg
or your left leg in front instead of your right leg in front and do some (heavy) bag work
sparring or just punching the mitch or some one elses boxing gloves or do some shadow boxing


Throwing punches with different rhythms can confuse opponents
You can use different rhythms to make your attacks more effective

Punching rythems
The - means it's given as fast possible after the other punch
The space means there is a small, very small pause.
1-2
1-2-3
1-2-3-4
1-2-3-4-5

1-2 3
1 2-3

1-2-3 4
1 2-3-4
1-2 3-4
1 2-3 4
1 2 3-4
1-2 3 4

1-2 3-4-5
1 2-3-4-5
1-2-3 4-5
1-2 3 4 5
1 2-3-4 5

Sometimes the small pause is created because of the preperation for a power punch.
If you are seeking for openings in the guard
you sometimes make these punching rythems automatically.


Train hand speed for faster punches

Punching out a candle flame is also a great way to develop speed and power
This can be done by jabbing and normal direct punches
If it gets to easy blowing out one candle with a punch 2 candles or even 3 or 4 candles
can be put up after each other
(my personal record is 4 candles in one punch with my right hand around 2011-2012,
 There's a video of it on youtube)
And be carefull not to burn anything down...



Hajime no ippo
 Hajime no ippo
 Hajime no Ippo - Champion Road (special)
    Hajime no Ippo - Mashiba vs. Kimura (OAV)
    Hajime no Ippo: New Challenger (TV)
    Hajime no Ippo Rising (TV)

Ring ni kakero
Ring ni kakero
 Ring ni Kakero 1: Nichibei Kessen Hen (TV)
 Ring ni Kakero 1: Shadow (TV)
 Ring ni Kakero 1: Sekai Taikai-hen (TV)

Old:
Ashita no joe
 Ashita no joe (TV)
 Ashita no Joe (movie)
 Ashita no Joe 2 (TV)
 Ashita no Joe 2 (movie)
One pound gospel



The four candle blow out punch
https://www.youtube.com/watch?v=fqu7bNlESp8

And a jab candle blow out punch and some martial arts
https://www.youtube.com/watch?v=pbKf-EznznE

Small boxing handbook 2 by JJefArt

Small boxing handbook 2
Written by JJefArt J2014 Jeffrey Koelewijn from Holland

In my first book I said think of what you want to achieve or
what the reasons are for starting and I forgot one:
Become a champion


Defeating an opponenent on his strong points is sometimes called the greatest way to win

Other strategies:
Use punching power to an opponenent who has less ability to take punches
Use speed to an opponenent who has less speed
Use stamina and increased pace to an opponenent with less stamina
Use the ability to receive punches against an opponenent with not enough punching power
Use reach against an opponenent with less reach


Conserving and restoring stamina
Can be done by only giving one or two punches for every three or four received
I would not advice doing this in a three times two or three minutes round
Or just block and guard a lot and don't throw to many punches
Lowering the guard can also be done but is dangerous
Avoiding contact is also possible but than both fighters can conserve and restore stamina

A lower in stamina can be detected by heavy breathing lowering of the guard
and loss of punching power
This can also be the right time to strike

People with high stamina can wear an opponenent down by increasing the pace


Reach
 Is determined by the length of the arms
 people with lower reach will have to do more infighting
 to reach the opponent
 While people with higher reach can practice outfighting
 more efficient
 As the opponent is kept at the right distance the one with the
 higher reach can land hits but the opponent with lower reach can't
 A way to tell reach is by using the one hand(jab hand) fully erected forward guard style while
 the other hand is kept at normal height and position
The reach of different punches
The direct punch has the greatest reach
while the hook and the uppercut have
a little less reach
Note that in, around clinching range it's almost only possible to throw hooks and uppercuts


Using in and outfighting is a mixture of styles
 For example wear the opponenent who is infighting out by using outfighting
 and then infight when the opponenent is tired engough

Many mixtures of styles are possible

There are fighters who move a lot and fighters who don't
Some fighters move their head al the time making it hard to hit their hit
and land heavy blows


Be carefull not to do too much from one kind of training especially over time
Or better said don't neglect a training kind
For example;
 Doing to much cardio and stamina work can decrease speed and power
  As the muscle fibers actually changes over time to more type 1 muscle fibers
 Doing to much weight training can decrease speed and stamina
 Doing to much speed and power training can decrease stamina
 As the muscle fibers change over time to more type 2a or 2b or 2ab muscle fibers over time

Type 1 muscle fiber is mainly for cardio and stamina
Type 2a or 2b or 2ab is mainly for strength and power
Also called fast and slow twitch fibers
Slow twitch is type 1 and fast twitch is type 2


Predicting a punch
Some people can tell when a punch is coming by movement of the shoulder
Or footwork especially power punches and heavy blows as the foot is sometimes moved forward
before punching or because of the wind up movement
And by the eyes, the pupils might widen a little or the eyelits are raised
And simply by the first far enough forward movement of the hands


Predicting where a punch is going to land
Some people can predict where a punch is going to land because the opponent
is looking at that exact spot


Precission punches and brawler punches
Precission punches
 Are directed at a certain spot like the jaw
Brawler punches are random mainly only aimed at the head or the body
This might though result in lucky hits/shots


Boxing gloves
Boxing gloves have different weights like the 16 oz and 18 oz
and low weight boxing bag gloves
Using a heavier or lighter boxing glove once in a while can be
an effective training strategy


Shadow boxing without throwing punches with a weight vest on or a backpack
If you feel your calves a lot I'd advice doing heel raises
If you want to throw punches while doing this training I'd advice
to wear a weight vest


Try and take punches to the body
 Be carefull not to hurt yourself to much
Try and take punches to the guard
 Be carefull not to hurt yourself to much
This will increase the ability to take and absorb punches
Evade random punches


Note that you can evade a direct punch by simply turning to the side a little bit
While with a hook you need to duck under or step back a little bit (or block with the arm)
Knowing what punch is being made is essential to evade or block
Offcourse punches can also be blocked by the gaurd
To block liver blows and side blows you need to move the arm, elbow down a little and
a little to the side


The double end ball
 Is great for building rythem and learning to hit an opponenent who moves his head a lot
 and in general hit an opponenent who moves a lot
 I would advice doing this training if you have to fight an opponenent who is known to move
 his head a lot in the fight
 What you can also do is let some one pull it to the side an release it while you have to
 hit the ball you can let the bal go by 1 or 2 times or hit it right away


Speedball exercises
This is the one that hangs on a platform and bounces from one side to the other
It can be hard to do at first as you need the right angle speed and hitting strength
for the right rythem
If it gets easier you can hit it harder so it bounces faster but start slowly
Exercises:
1 hit left 3 bounces 1 hit left and so on
1 right 3 bounces 1 right
1 left 3 bounces 1 right
1 left 3 bounces 1 left 3 bounces 1 right
1 right 3 bounces 1 right 3 bounces 1 left

1 left 1 bounce 1 left
1 right 1 bounce 1 right
1 left 1 bounce 1 right

1 left 1 bounce 1 left 3 bounces
1 right 1 bounce 1 left 3 bounces

1 left 1 bounce 1 right 3 bounces

The rules of boxing vary from jurisdiction to jurisdiction,
and on whether it is an amateur or professional bout.
A violation of the following rules is considered a foul,
 and can result in a warning, point deduction, or disqualification by the referee:

You cannot hit below the belt, hold, trip, kick, headbutt, wrestle, bite, spit on, or push your opponent.
You cannot hit with your head, shoulder, forearm, or elbow.
You cannot hit with an open glove, the inside of the glove, the wrist, the backhand, or the side of the hand.
You cannot punch your opponent's back, or the back of his head or neck (rabbit punch), or on the kidneys (kidney punch).
You cannot throw a punch while holding on to the ropes to gain leverage.
You can't hold your opponent and hit him at the same time, or duck so low that your head is below your opponent's belt line.
When the referee breaks you from a clinch, you have to take a full step back; you cannot immediately hit your opponent--that's called "hitting on the break" and is illegal.
You cannot spit out your mouthpiece on purpose to get a rest.
If you score a knockdown of your opponent, you must go to the farthest neutral corner while the referee makes the count.
If you "floor" your opponent, you cannot hit him when he's on the canvas.
A floored boxer has up to ten seconds to get back up on his feet before losing the bout by knockout.
A boxer who is knocked down cannot be saved by the bell in any round, depending upon the local jurisdiction's rules.
A boxer who is hit with an accidental low blow has up to five minutes to recover. If s/he cannot continue after five minutes, s/he is considered knocked out.
If the foul results in an injury that causes the fight to end immediately, the boxer who committed the foul is disqualified.
If the foul causes an injury but the bout continues, the referee orders the judges to deduct two points from the boxer who caused the injury.
If an unintentional foul causes the bout to be stopped immediately, the bout is ruled a "no contest" if four rounds have not been fully completed. (If the bout was scheduled for four rounds, then three rounds must have been completed.) If four rounds have been completed, the judges' scorecards are tallied and the fighter who is ahead on points is awarded a technical decision. If the scores are even, it will be called a "technical draw."
If a boxer is knocked out of the ring, he gets a count of 20 to get back in and on his feet. He cannot be assisted.
In some jurisdictions the standing eight-count or the three knockdown rule also may be in effect.
In other jurisdictions, only the referee can stop the bout.


A little bit of history

The ancient greeks practiced boxing and did competitions in the olympic games


The most revolutionary change in the sport came in 1865 when John Sholto Douglass,
the Eighth Marquess of Queensbury, drew up new rules of boxing which basically transformed the sport
into what it is today.
He is regarded as the "Patron Saint" of boxing and some of the most significant changes
were three-minute rounds and the regulated use of approved boxing gloves.

At this point the popularity of boxing continued to spread.
It was included in the St. Louis Olympic Games in 1904 for the first time ever.
From here on, talented fighters from all over the world would meet and fight
for sanctioned titles all throughout the 20th Century and into the 21st.

In 1927 the National Boxing Association (NBA) became the first
"sanctioning body" to govern over the sport. These sanctioning bodies ranked fighters
and arranged matches between champions and the most deserving challengers,
all for a healthy sanctioning fee of course. Today, three "recognized"
sanctioning bodies control the world of boxing.
The WBC, IBF and WBA are the only bodies whos title lists are recognized worldwide as real "champions."

A strongman handbook

Back weight walk, also known as yoke walk

-Walking with a heavy weight on the back
farmers walk
-Walking with weights hold by the hands
Atlas stones
-Putting round stones on elavated platforms
Pulling
-Trucks
-Cars
-Boats
-Trains
-Airplanes
Sometimes for any pulling event there is a support rope
which contestants can use to pull themselves forward
Pushing
-Car
-Small truck
Loading race
-Walking weights toward a loading platform
Overhead press
-Pressing overhead
Fingal fingers
-A long weight that needs to be lifted and walked until it flips over
Power stairs
-Lifting and carrying heavy weights up a stair
Squat
Squating
Deadlift
Deadlift
Car deadlift
Log deadlift
Axle deadlift
-The axle bar is a lot thicker than a normal bar
making it harder to get up
A very strong grip is needed for this
Bench press
-Normally this is a special form of bench press where a box with a
bar can be loaded with extra heavy material after completing a repetition
Keg toss
-Tossing a keg over a cord or stick
Car carry
-Carrying a car and walking with it towards the finish line
Hercules hold
Husafell stone
Duck walk
Log throw
Giant dumbell press
Also called the circus dumbell
Stone circle
-Holding a heavy weight with the arms and then walking
around in circles
Car flip
-Flipping cars
Tire flips
-Flipping large tires
Log clean and press
-A heavy log that needs to be lifted off the ground and then above the
head
The log may not be rested on the head while pressing
Axle clean and press
-The axle is harder to clean as the bar is a lot thicker
Hip lift
Hip and thigh back lift

Some strongman first practiced powerlifting,

body building or even olympic weightlifting

Early strongman events also feautured:

Bending iron
Wrestling
Sumo like wrestling

Famous strongman events:
WSM
Worlds strongest man
Arnold strongman classic
World muscle power classic

North America's strongest man

Under 105 kg contests:
World championships u 105kg

Team strongman events:

IFSA world team championships
World's strongest team

Training for strongman:

-A simple way of training is just mixing up and doing some events
in training that fit wel together
-Together with some other strength trainings

-Powerlifting training and event training

can also be done

-Some even train somewhat like body builders they have days where they

train their arms and back and days where they train their legs
And some times mix it up a little. But offcourse they do lower reps and a lot more 1 rep maxes.

Other strongman feats:

Frying pan rolling
Wrench bending
Nail bending
-There are special hardened nails

For iron and steel bending:

There's a lot of technique to bending iron
Like the placement of the hands on the iron.
The iron can also be placed somewhere on the body or against the body
iron can for example be placed on the upper leg while the hands push down
There's a lot of different techniques and styles to bending iron.

The early strong man or old time strongman;

Did feats like lifting heavy weights, bending iron, breaking chains,
hand hammering nails into wood, Pulling or lifting with the teeth
and one finger pull ups and a lot more.

Tip:

Eat good and rest wel if you practice strongman

Small boxing handbook extra 2

Small boxing handbook 2
Written by: Jeffrey Koelewijn from Holland


Restoring stamina:
Can be done by just holding distance
or throwing less punches
Some fighters use the loose style gaurd and
also maintaining distance to restore their stamina


Tip:
Use the ring wisely
Some fighters are even called chess fighters as
they use and see the ring as a chessboard
These boxers have a technical fighting style


More types of fighting:
Especially important in the beginning of the fight
Observant fighting
Balanced fighing
 A little bit observant and not rushing or not
 rushing too much
Rushing fighing

This is normally changed and adjusted during the fight
Some fighters might be observant at first but than change
to a more balanced or rushing type of fighting style


Luring:
For example luring some one to the desired place in the ring
Some fighters lure a fighter to the corner and then take over
-You need to be fast for this and have the right strategy
Other types of luring:
Holdig the body open when one has a very strong abdominal area
to lure body shots as a body shot is givin the oponements head
is open/vulnerable to punches and sometimes even knock out punches
Some times punches are lured to the head and evaded
This is done a lot using the loose styled guard


Fainting:
Fake punches
Fakes
A fake punch is shorter but the oponent might react to it as a real punch
and another punch can follow more quickly


Another jump rope exercise:
While holding two hands together move the rope from side to side
the hand motion creates a cross with two reps
There's no actual jump rope the rope
just moves from one side of the body to the other side

Shot put handbook how to shot put

Shot put handbook
Written by: Jeffrey Koelewijn from Holland

Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot

The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing

Before starting I'd advice to do a good warm up

It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother

Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw

Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries

Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body

A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power

Most power comes from the legs and hip

Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws


Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way


The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do

A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body

Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance


The rotational:
-It's hard to explain the rotational in words it's probably best to just
 watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force

Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do

A good active left foot and leg while doing the rotational can result in further throws

Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
 also be called an active release
Fixed feet release
-The feet stay fixed on the ground
  Fixed feet release almost never happens in shot put

Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720


Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction

Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand

Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull

Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness

Tip:
Also do flexebility training.
Do leg flexebility training for the glide

Small boxing handbook

Small boxing handbook
Written by: Jeffrey Koelewijn from Holland

The most basic boxing rules:
Only punches
Don't hit a downed opponement
No punches to the back and neck
No punches below the belt

Weight classes: In kg
Super heavyweight    91+
Heavyweight             81-91
Light heavyweight    75-81
Middleweight            69-75
Welterweight             64-69
Light welterweight    60-64
Lightweight               56-60
Bantamweight           52-56
Flyweight                  49-52
Light flyweight         46-49


If you want to start boxing you could think of what you
want to achieve,
or what the reasons are for starting boxing:
To become a champion.
Be a professional boxer.
Be an amateur boxer.
For self defence reasons.
For building stamina and cardio and for basic health.
Just for fun.


Fighting stance:
One leg forward and one leg backward.
The feet should be placed slightly wider than the hips.
A fighting stance should be confortable
and the gloves are held slightly in front of the face.


Put your thumb over your fingers not under your fingers
when making a fist.


Punches:
Direct punch
Hook
Uppercut


Punches can be done to the head or the body
Two famous body blows are the liver blow
and the plexus blow
But most knockouts are done by hitting the jaw or the head
Kind of punches:
Normal punches
 good amount of speed and power
Stamina punches
 Weak punches
Fast punches
Power punches
 Just the hardest punch possible to make

The gaurd:
Basic and normal gaurd:
 The hands are held up protecting the face
 while the underarms protect the lower body
 One hand, the jab hand or the hand of the front leg is slightly
 in front of the face and the other hand around the jaw or temple area
Peek a boo (or turtle style):
 Hands are just in front of the face while one can just peek over the hands
One arm up one arm down style:
 one arm is high by the face mostly protecting the opposite jaw
 while the other one is around lower body, abdominal height.
 For a left leg forward fighter the left hand should be held low
 around the lower body, abdominals of the other side of the body.
Loose style:
 The guard changes up and no guard is used here and there.
No guard style:
 the arms are basicly down
 Mostly done with a lot of movement and keeping the right amount of distance
 and evading punches.


Fighting styles
Out fighter:
 Seeks to maintain distance between himself and his opponent
 fighting with faster, longer ranged punches like the jab
 and wears his opponent down.
 They have a very good ability to control the pace of the fight.
Counter puncher:
 Mostly defensive fighters who use the power of the opponements punch
 momentum to punch them harder.
Brawler:
 Mostly lacks (advanced)footwork and some fighting skills but makes
 up for it with a lot of brawling and hard punches.
 Not a technical figher.
In fighter:
 stays close to an opponent and constantly treis to get
 in close.
Slugger:
 A hard puncher. A power puncher.


Tip: Do a good warming up

Mitts and punches:
Can also be done by holding the gloves up
You need a partner for this
And a lot of combinations are possible here are a couple of them:
L is left R is right
L straight, R straight
L straight, R hook
L straight, R hook, L hook
L straight, R hook, L uppercut
L straight, R straight, L hook
L straight, R straight, L hook, R hook
L straight, R hook, L uppercut, R hook
L straight,
L straight,
R hook, L hook, R hook
R straight, L straight, L hook
R uppercut, L hook, R hook
L straight, R straight, L straight, R hook
L straight, R hook, L hook, R uppercut
R straight, L straight
R hook, L hook
L straight, L hook
R straight, R straight
R body hook, R uppercut
L straight, R hook to the body, R hook to the head
L uppercut, R hook, L straight, R straight
L straight, L hook, R hook, L uppercut
R hook, R hook, L hook, R hook

Shadow boxing:
Without punching:
 Just moving around in the ring or in an open space
 moving forward moving backward
 circling to the left circling to the right
 moving in and out moving to the corner moving out of the corner
Can be made harder by holding small dumbells
Or doing calve raises in between to strengthen the calves
You can do 1 or 2 or 3 minute rounds
A boxing match is a  2 or 3 minute round
This exercise can also be done with a partner
Shadow boxing with throwing punches(without a partner):
 Move around and throw punches
 evading punches can also be practised and
 Sometimes the punches are only done half

Sparring:
 Wearing protective gear like a mouthprotector
 and headgear is adviced
Sparring is something like a semi or semi and
a quarter contact fight to prevent injuries and have
a good spar and to prepare for matches
Sometimes the sparring goes to just below an actual boxing match
Tips:
 Have a good gaurd
 move around
 Throw punches
 Evade punches
 Block punches
and have fun

Bag and heavy bag training
 Some people wrap their hands
 And wearing boxing gloves is better for the hands
A lot of punches and combinations are possible
but uppercuts are hard to do against a heavy bag or boxing bag
Mostly the bag is punched for 2 or 3 minutes
But some punch a bag for a quarter to half an hour without rest to
build up stamina
Mixing it up:
 A workout I thought of:
 Do a 100 normal punches randomly with combinations of 2 to 5
 Keep some rest
 Do 10 power punches with left and right
 Keep some rest
 Do a 100 stamina punches after each other without rest(not to fast)
 Keep some rest
 Do 10 speed punches with left and right
 Keep some rest
 Do 1x a 100 normal punches randomly with combinations of 2 to 5
 Keep some rest
 Do 1x a 100 normal punches randomly with combinations of 2 to 5
 Another one:
 Do a 75 normal punches randomly with 1 to 5 punches a time
 Keep some rest
 Do 10 power punches with the jab
 Keep some rest
 Do 10 power punches with the right(left for right leg forwarded fighters)
 Keep some rest
 Do a 75 normal punches randomly with 1 to 5 punches a time


Other equipment:
Double end ball; is fixed to the ceiling with one part and the
 other part is fixed to the ground
Speedball, speedbag is fixed to a wooden platform and bounces
 back and forth when you hit it


Jabs:
Jabs are very important and are done with the arm of the front leg
Jabs can also be done with one hand behind the back
Doing 50, 100, 250, 500 or maybe even a 1000 jabs
If you want a powerfull or very fast jab I'd advice to not go over
50 - 150 jabs but if you want stamina in jabbing
you could go to those 1000 jabs.

Power punch:
Having a strong and powerfull punch is very usefull
a powerfull punch is generated and starts at the ground.
By using the tripple extension heels knees and hips
Weight shifting
And twisting the body
-Do a wind up, small wind up and then punch
A lot of force can be generated
Note that you need a strong lower and upper
body to complete the kinetic chain if the chain
is broken by weaknesses from the body the power will not
be the same.
Also be carefull not to walk in to a punch as it will
conect harder than normall because of the collision force of
your own forward momentum.


Clinching:
Holding on or hanging on the opponement.
Is normally always stopped by the referee to continue the match
It's done to stop the opponement or because of being to tired
Or just because the two fighters are to close to each other
It can be used as a strategie


Corckscrew punch:
A little twist on the end to increase knock out power
very effective on the jaw area.
-Was more effective with bare knuckles

With one eye open:
During a fight sweat or blood can come in to the eye or the eye
can get swollen creating a blind spot.
Training with one eye closed left or right can prepare for
this situation.
Shadow boxing, sparring, using the mitts or heavy bag work
can be used while training like this
I would not advice to do this often just very sometimes.
-Offcourse if you have this problem often you could do
 this more often.


Cardio, callisthenics and plyometrics:
Basic conditioning
 Running, swimming or cycling
 And jumping and sprinting for explosive power
Callisthenics:
 Squats
 Push ups
 Sit ups
 Pull ups
Isometrics like holding the hands at shoulder hight
or holding a push up stance (but don't get injured).
medicine ball work
Jump rope:
Great for building rythem and stamina
-With two feet
-Skipping
  one foot after the other
Variations for jump rope:
Doubles or triples
 Make the rope go by 2 or 3 times in one go
 it's easier to do 5 or 10 normal
 ones and then one double
Crossing
 The arms cross while doing a jump rope
Exercises for flexebility and stability


Winning a match:
A match can be won;
 By knock out, KO
  When the opponement is down for 10 seconds
  or by referee decision
 By points
 By forfeit
  When the towel is thrown inside the ring
 By docters decision
  Possibly when the opponement is bleeding too much for example
  or can't continue according to the docter
A draw is also possible when the two fighters
have an equal amount of points.

A double knock out where both fighters go down at the same time
is also possible.

Other tips:
 Don't look to much where you're going to punch
 Keep breathing
 Eyes on the opponent and stay focused
 Keep hydrated and drink enough water

Holds and isometrics handbook trainings workouts and exercises

Holds and isometrics handbook trainings workouts and exercises
Written by: Jeffrey Koelewijn from Holland


I'm not responsible for any damage
some exercises are harder to do than others and need
time and training to achieve.



Arms:
Holding the arms extended at shoulder height:
Sideways
To the front
In between sideways and a frontal hold

Legs:
Standing on one leg
Standing on one leg with a knee up
-At around hips height or slightly above hips height
Standing on the balls of the feet
Standing on one foot and on the ball of the foot
One knee up and standing on the ball of the foot

Kick holds:
Front kick hold
-Front kick and hold
Side kick hold
-Kick to the side and hold
Horse kick hold
-Backwards kick and hold
-The body is bend forward a little bit
Extra: For front, side and horse kick hold: Leg extended below hips hight at around hips height or slightly above hips height

Push up holds:

Keep a push up position
-Up position
-Half way position
-Down position
One arm push up stance hold
-By putting the feet wider it's easier to hold the position
Deser lizard with knees on the ground
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor
Desert lizard push up hold
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor

Sit up position holds:
Normal sit up holds
Finger tips touching the knees hold
Feet and back of the floor sit up hold

Squat and more holds:
Sitting stance against the wall
90 degree squat stance hold
Squat hold full down position ''ass to grass''
Pivot squat hold
-A one leg squat hold at the down position

Special holds:
Bridge hold
-While laying on the back push yourself up with the hands and legs
Back and feet in the air while on the hands
-While holding the legs in a little the feet are raised into
 the air while the arms and hands support the body
Legs of the floor
-while sitting on the ground with legs extended
 push yourself up
Tugged position
-While in a kneeled position push yourself up with the hands
Handstand hold
Planche
Legs extended and off the floor
Human flag
-Asume a flag position on a bar or pole

Extra:
Holds and isometrics can also be done with dumbells, weights, weightvests
or a backpack
Tip: Keep breathing