Powerlifting consists out of three diciplines the squat, the bench press and the deadlift.
But you can simply also chose on or two events.
With the squat you need to hit a 90 degree angle.
There is normal squat and sumo squat and there are multiple techniques.
And with the bench press in competition you need to touch your chest and keep a 1 to 2 second pause and you need to keep your ass on the bench.
And there is technique 1: Hand placement 2: Lowering and pressing speed 3: where to you lower the bar 4: foot placement 5: Back on the bench to an arch and more
With the deadlift you pick up a plate loaded bar from the ground
There is normal deadlift and sumo deadlift. With normal deadlift you take on a not to wide stance and hand placement is around just behind foot placement. With sumo deadlift you take on a wider stance and hand placement is before foot placement lenghts.
There are weightclasses. And in competition you get lights three lights means a clean lift and with two lights it means it counts as a valid a lift.
And there is a total count from all three dicipline.
Extra: RAW is a lift without equipment
By Jeffrey Koelewijn
Posts tonen met het label Books. Alle posts tonen
Posts tonen met het label Books. Alle posts tonen
zaterdag 23 september 2017
dinsdag 3 juni 2014
A strongman handbook
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
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
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
World championships u 105kg
Team strongman events:
IFSA world team championships
World's strongest team
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
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.
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
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.
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.
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
dinsdag 27 mei 2014
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
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
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
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