An idea for another kind of boxing competitions

1 minute rounds. 3-5 rounds.

Knockdown is a loss.

Preventing the heavy bag from swinging

1 Clinch punches, standing against the bag and holding the bag with the other arm and doing punches.
2 Holding the bag with one hand and doing hook punches with the other hand.
3 Double hook punches.

4 With a heavy duty, thick bar rack it's possible to hold the rack with one hand and then hit the
  heavy bag with the other hand.

I also do this in my house and it works very well.

Boxing notes

90 degree turn and switch hit
180 degree turn and switch hit

-

Turning body 90 degree and automatic switch hit
-Left leg forward, 90 degree turn of the body to the right, to right leg forward
-Right leg forward, 90 degree turn of the body to the left, to left leg forward

Might be very useful if the opponent makes a lot of angles and if you
mastered switch hitting. Then you can just power punch very quickly with the
arm at the side of the rear leg.

-

Switch hitting drill
One normal stance punch then one punch in the other stance
with only a 90 degree change sort to speak, no step, only turning the body

-

Evade and make angle

-

Make angle and use rebound to punch

-

If opponent evades to what could be towards your right punch, right hook for example
and you do a right hook it might hit extra hard.

-

Shifting is faster
-Going forwards while changing the front leg

-

Distance control
-Controlling the distance

-

Timing and distance

-

Pummeling uppercuts
 I haven't tested these yet

Wrist all the way backwards to the right position for hitting
-Also using wrist power and more range of motion, momentum etc.

Warning: If done incorrectly it can be dangerous for the wrist.

-

Punch heavy bag, when heavy bag returns

Extra: With a heavy bag standard this can be better for power punch, the standart will take less of a hit

-

Other names uppercut: Undercut and upper(punch).

-

Arm against the opponents forearm, holding his forearm back and then a knockout punch.

A boxing notebook extra part A

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

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



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



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



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

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




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


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

Boxing notes 12 By Jef Koelewijn

Multiple counters:
 Block and then punch right away with the blocking or diverding arm.
 -Very effective with hook block and then punch.
 Block with one arm or hand and then punch with the other arm
 Diverd and punch with the arm with which you diverted a punch
 Diverd and punch with the other arm
 Evade and counter
And if he goes into the punch it hits harder. So if he gives a left hook
and you duck under by to the right side and power punch hook him with the right arm it hits very hard.
And you can diverd a punch so that he goes into the punch of the other arm

-

Less wide stance can create more reach from standing point. Wider stance is less reach from standing point.
Make a punch, hold it and widen and shorten your stance and see your reach from your standing point.
-But there are differences in power

-

Interesting to try:
 Opponent circles to the right of you, throw a right hook
 Opponent circles to the left of you, throw a left hook

-

Footwork training while there's water to around just below the knee area

-

No hit sparring with partner

-

Punch through the heavy bag sort to speak.

Punch through the opponent sort to speak.

-

Switch hitting training:

Doing singles and or combinations while in normal and southpaw stance
-1 x normal 1 x southpaw and repeat right after each other or with short intervals
-2-3 x normal 2-3 x southpaw and repeat right after each other or with short intervals

Training evading in normal and southpaw stance
-Going from normal to southpaw stance to normal again and so forth

Training blocking and diverding in normal and southpaw stance
-Going from normal to southpaw stance to normal again and so forth






-

Training all footworks to switch stance.
-On the spot
-Forwards
-Backwards
-Sideways
-In an angle

You can also low jump into another stance

-

Doing footwork manouvres

Evade and manouvre
-Every evade and multiple manouvres

-

Jumping into an angle

-

Making an angle and attacking right away

-

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 10 by Jeffrey Koelewijn

There are a lot of shadow boxing styles.
Mainly the styles depend on what kind of boxer you are an infighters shadow boxing is different from an outfighers shadow boxing and a slugger shadow boxes different to.
Many people only think about people floating around the canvas, well let me tell you that's not the only style out there.
And you can train all kinds of things with shadow boxing like: Punches (Normal, speed, power punches and for power punches I'd advice to get the kinetic chain and timing right), footwork and movement, evading, tight high guard, guard styles and blocking and diverding. You can train one, a couple or all the above trainings with shadow boxing.

If you have trouble holding the tight high guard up with the under arms close to each other and with the underarms and hands protecting the face. You can do certain arm stretches. And you can just hold the position and maybe move around. And maybe even do some evading. The more muscled you are the more likely it is hard to hold the tight high guard.

For the tight high guard to be effective you also need to do hook blocks.
And you need a strong abdominal area.

With the tight high guard you can also hone in on your opponent and knock him out.

Hold the line with sparring.

Moving sideways and punching.
Moving backwards and punching.
Pivotting and punching.
Circling and punching.
Moving forwards and punching.
And moving in angles and punching.

Power punches from around waist hight.

There's a punch called the kangaroo punch or the gazelle punch. Search it up if you want. It's a jumping punch.

A harder punch by putting the back foot forward and then the front foot forward. With the right timing.

Another power punch: Making oneself big, standing on the balls of the feet and then explode down with a downward direct punch or a downward hook.

By Jeffrey Koelewijn from Holland
04-04-2018

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 8 by Jeffrey Koelewijn

 I am my own trainer and I make notes


Technique is important for very good and hard power punches.

And also for an incredible speed punch.

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

-

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

-

Being more concious while sparring.

Thriving on instinct. And or agression.

Or both.

-

Training agility and reflexes.

-

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

-

Training continuous hooks with one arm. Left and right.

-

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

-

Continuous hooks left, right, left, right.

Also bery good against the heavy bag.

-

Attack, angle, attack.

-

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

-
Two countering techniques:

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

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

-

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

-

Defending with the shoulder.

Shoulder roll.
 Defending with the shoulder.

A fighting stance with the shoulder forward for defence.

-

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

Boxing notes 7 By Jeffrey Koelewijn - A trainings summary

Boxing:

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

Mitt work

Sparring

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


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

Straights only

Directs
Hooks
Uppercuts


Evading

Blocking and diverding

Evading blocking and diverding


Evade and counter

Punch and evade (If needed)

Block or diverd and counter

Punch and block or diverd (If needed)


Movement and footwork

Head movement


In and out

In fighting

Out fighting to spare energy

Tactical knock outs and set ups





Speed punches

Power punches


Switch hitting

Leg switching

Southpaw stance
Movement and more


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

Speed bag
Jump rope

Boxing notes part 6 by Jeffrey Koelewijn

I am my own trainer and I make notes.


 Notes:

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

-

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

-

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

Destroying the opponents guard.

-

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

-

Combining evading and blocking and diverding.

-

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

-

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

-

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

-

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

Boxing notes part 5 by Jeffrey Koelewijn

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

This is part 5 of my boxing notes


-

Watch power punches
Get and create power punches

-

Watch speed
Get and create speed

-

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

-

Creating brute power

-

Optional: Getting muscle, hyperthrophy

I'd advice to train for functional muscle

-

Also important offcourse:

Basic conditioning

Agility

And staying flexible

-

Extra: Checking the biomechanics of boxing

-

Muscle memory

-

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

-

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

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

-

Attacking openings with the mitts

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

-

Being unpredictable

-

Confusing the opponent

-Strange combinations

-Strange movement
-Strange angles

-Feints and contact feints for creating a oponening

-

Pinning the opponennt

-

A combination starting with right

Combinations sometimes starting with right

-

Boxers who also train with the other leg forward

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

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

-

Movement drills

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

Movement with the arms
Overall movement

Everything above in the right timings and sequences

And putting everything together with shadow boxing

-

Speed punches right after each other

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

2 x 3 sets with intervalls

-

Fast combinations

-

Combining speed and power in to ultimate power punches

-

Setting up a power punch

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

-

The hanging hand, snap punch

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

-

Throw like punches

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

-

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

-

Sparing methods:

Avoid contact for as much as possible

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

Go in to outboxing in a certain style and spare energy

-

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

-

Boxing notes 4 by Jeffrey Koelewijn

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


Very important aspects

Power

Speed
Explosiveness

Condition

-

Punching power

Punching speed

Punching explosiveness

-

Skill and talent

Hard work the right way

And training for what you want to achieve is important

-

Movement

Footwork

-

Blocking

Evading

Diverding

And countering

Timing

-

Reading

-

Tactics

--

Pummeling hooks

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

--

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

--

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

--

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

--

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

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

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

Making great combinations

--

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

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

--

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

 Warning: Corckscrew punches have dangers

Not tested yet:
Corckscrew liver blow

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

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

--

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

--

Do sparring and get experience

--

Fast legs and feet can also give way for faster punches

--

Mexican style boxing

--

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

--

Angles
Training angles

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

-

Angle and hit from the side
 If legal

Angle and hit from a blind spot

--

Putting angles in combinations, while doing combinations

--

Long hooks

--

The long uppercut

--

Philly shell

--

Shoulder slipping

--

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

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

Extra: Blocking can even be done with the shoulder.

--

Agility ladder with speed

Jump rope with speed

--

Speed punch training

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

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

--

Hand and arm speed trainings

Foot and leg speed trainings

And some power, explosive power trainings

--

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

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

--

Power trainings

Explosive power trainings

--

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

--

Boxing notes 3

Combination and powerpunch

Jab and powerpunch

-

Untouchable

 Being untouchable

Evading

-

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

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

And hard, fast and powerfull counters

-

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

-

Corckscrew punch
 Twist when hitting, or some twisting when hitting

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

-

Double end ball

 Great for reflexes and timing

 Can be done together with evading

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

-

Shuffling
 180 degree shuffling for example

Full side like steps

-

90 degree turns

-

Brawlers
 Is a boxing style

-

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

-

Hit to where he is moving to

-

Punch from somewhat above and then an unsuspected uppercut

-

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

-

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

-

I still have to test this

Sparring in the sand or on level soft beach sand

-

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

Try and use your whole body.


In a sequence

-

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

-

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

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

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

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

-

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

Boxing notes 2

 Boxing notes 2

Punching with the right hand first can land an unexpected combination

-

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

Important: Experience


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

-

Backwards movement evade

-

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

-

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

-

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

you can use this time for a power punch

-

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

You can train for not making the opponents punches connect

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

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

-

Lure him and power punch

-

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

-

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

-

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

-


Written by Jeffrey Koelewijn
 From ZH

Boxing notes

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

These notes are mostly unsorted


-

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

-

Reflexes
Instinct

--

Technical fighters


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

-

Chess boxing
 Getting the opponent where you want him

-

Timing

-

Left leg forward

Or with the right leg forward

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

-

Distance between the two feet in a fighting stance

--

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

--

A hook with the palm facing the body

A hook with the palm facing down

-

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

--

Preventing the clinch

-

Surviving in the ropes

Surviving in the corner

-

Getting out of the ropes


Escaping the corner

--

Boxing forwards

Boxing backwards

--

Moving around, training
 Forwards
 Backwards

 And other angles

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

--

Extra punching power:

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

Power from the ground

-

Punch:

Normal punch

Push punch

Snap punch
 Fast, snap punch

-

Boxing gloves

Heavy bag gloves

-


Windings
 Can also be bad
In glove
 Can also be bad

-

Tough hands
 
-

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

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

-

Hook block
Side block
Full high guard

Full high guard and hook blocks

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

-

Side or liver blow block

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

-

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

-

Keep your eyes on the opponent

Stay focused

-

Making punches from the high guard

-

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

 Maybe with some punches, counters

-

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

-

Hitting the body opens, can open up the head

Hitting the head opens, can open up the body

-

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

-

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

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

-

Punching through the guard

Guard breakers 

Guard breaking training

-

Finding openings

Creating openings

-

Good punching areas

Hitting the cheek, mandible
 A good knock out spot

More ?

The temple

Right in the face ?

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

--

Hitting the mandible and then the temple

--

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

--

Outsmarting the opponent

--

Stay focussed

--

Predatory and agressive

-

Focussed and precise

--

Tactical slugger

--

Tank

 Very hard punches

 Very good defence
 Very good guard
 Very good high guard

 Very strong abdominals and upper body

Very focussed and highly agressive/predatory

-

Search and destroy style

--

Controlling the pace

Putting up the pace
Putting down the pace

--

Control the match

--

Sparing
 Regaining energy

--

Style reading

--

Observant and seeing how the opponent reacts to punches

--

Faints, fake punch start

--

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

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

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

And they can hit like a square hammer

-

A fast punch with minimal body movement

--

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

A punch with the right foot solid on the ground

--

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

 And then hitting the double end ball

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

-

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

-

Training for holding the opponent in the corner

-

Training for holding the opponent in the ropes

-

Extra punching techniques: For harder punches

Turning in and hip extension
 Kinetic chain

Putting the weight in

With wind up 
 First turning to the opposite site

With stepping in


Can also be dangerous because it takes more time 

And stepping in to a punch is highly dangerous

-

Punching straight

Punching upwards

Punching downwards

-

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

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

-

Tip: Have your own boxing gloves

-

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

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

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

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


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


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

Balancing it out is important

-

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

Sprinting

-

Learning from watching
 Watching boxing matches

 And also watching boxing trainings

-

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

Making your own punches unpredictable

-

Not falling to the opponents rythem

Having your own rythem

-

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

-

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

-

A couple of boxing styles, to movement

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

Boxers who go in constantly

Boxers who go in and out constantly

Boxers who move around constantly


Boxers who constantly move their head

-

Using ones own reach to an advantage

-

A strong wrist.

The wrist will get stronger from heavy bag work.

-

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

I still have to test this

-

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

-

I still have to test this

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

-

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

Having him attack openings while doing combinations

-

Specifick sparring training

 Both only moving around

 One on defence one on attack

 Surviving in the ropes and in the corner

 Getting out of the ropes and or corner

-

Getting, receiving hits to the body

Medicine ball to the abdominals 

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

-

Other information:

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

-

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

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

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

Just punching
Or just punching straight

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

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

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

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

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

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

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

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

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

Extra 10:
 Combining blocking and evading 

 Combining blocking evading and countering

 
 Combining blocking and parrying
 
 Combining blocking, parrying and countering


 Combining parrying and evading

 Combining parrying, evading and countering


 Combining blocking, parrying and evading

 Combining blocking, parrying, evading and countering

 And high guard training

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

Extra 12:
 Evading from the high guard

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

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

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

--

Combinations
 
 Normal combinations
  Right speed and power

 Fast combinations

 Hard combinations
  Very hard punches


Power punches, single punches


Other punching trainings:
Many punches right after each other

--

Evading with simply going to the left or right

Evading by ducking under

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

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

-

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

Extra:
 This also creates experience and timing when to hit

-

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

-

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

-

Hit the heavy bag of the hooks

 Maybe weigh the boxing bag and measure the length

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

With powerfull combinations

And even with a single power punch

-

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

-

Recognising a weak fighting stance and using this to your advantage

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

-

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

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

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

-

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

 I still have to test this

-

Training for closing the distance

Training for keeping the distance from the opponent

Training for going in and out 

Training for keeping close distance

-

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

But it can be dangerous

-

Two harder power punch techniques:
 Going from low to high

 Going from high to low

But they have dangers.

-

A power punch right from the stance

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

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

-

Learning to see a punch

-

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

-

Going from low to high works very well for powerfull uppercuts

-

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


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

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

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

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


Important: Start slowly, build up.


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

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

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

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


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

Double left or right strikes or maybe in between

Mixing:
 Normal block to hook block

 Side block to normal block

 Side block to hook block

 Hook block to normal block 

 Normal block to high guard

 And so on


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


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

-

Hit the pecs with the inside of the fist

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

-

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

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

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

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


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


Increasing speed punches
 Singles

 Combinations


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

-

Training balance

-

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

--

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

-

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

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

--

Increasing explosive power.

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

Explosive arm strength
 Medicine ball explosive forward throws

All body explosive
 Explosive power punches against the heavy bag

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

With the right repetitions and sets

-

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

-

The double end ball can be a good training

-

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

-

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

-

Defend like a pangolin, strike like a bear

-

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

-

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

-

Boxing gloves with klitteband 

And:
Old boxing gloves with rope

-

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

-

Extra punching power:

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

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

-

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

-

Time power punches and special power punches well

-

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

-

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


And breathing is more difficult with a mouthguard

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

-

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

-

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

-

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

--

There are special boxing shoes

-

Don't forget your groin protector

--

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

--

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

Sometimes they also lure head blows and evade them

-

A barrage of punches

-

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

-

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

-

Circling costs more energy then pivotting

-

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

-

You can stop an opponents combination easily with a jab

-

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

-

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

-

Two very good counters

Right straight evade and right straight back immediately

Right hook evade and right hook back immediately

-

Jab evade and jab back

-

Punching the opponents upper arms can weaken him momentarily

-

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

There are only a few boxers that use this punching method

-

Punching the opponent knockout through his guard

-

New boxing notebook

New boxing notebook 1

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

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


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


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

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

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

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


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


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

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


Written by Jeffrey Koelewijn
 From Holland

Small boxing handbook 12 by Jeffrey Koelewijn

Small boxing handbook 12 by Jeffrey Koelewijn
Written by Jeffrey Koelewijn

Maybe I should have called these books small boxing notes and ideas.
Because it looks more like a notebook made of notes thinking about boxing
and learning about boxing.


Don't forget that actual boxing is most important
 Sparring
 Shadow boxing
 Mitt work
 Bag and heavy bag work

Normally you train both stamina, speed and power while boxing
Here and there you could focus only on one or two things
 This can show talent and make you a certain type of fighter,
 specialising in for example stamina, speed or power.
But even though some people specialise you need all three
to be a good fighter


When it comes to stamina, speed and power you have
-Allrounders
-fighters that specialise or are very good in two fields
-Spcialists
 Stamina fighters
 Speed fighters
 Power fighters

Small tips against stamina, speed or power fighters
 If you fight a power fighter try and not get hit
 -This means don't really get hit or get a direct hit by his hardest punch.
 If you fight a speed fighter and you can't hit him drive him in to a corner
 If you fight a stamina fighter don't waste your energy


Tip against rushing opponents and what the hardest punch is to walk in to;
 The direct punch
 Forward momentum to forward momentum makes the biggest collision
Punching tips against bobbing and weaving
 The uppercut comes the hardest when he goes down
 The hook comes the hardest when he moves to the hook punch
 The downard hook or the downward direct punch (''pummeling'')
 works best if he goes up
Timing and observation is key


The dash punch or momentum punch
Can only be done if there is enough space
Can be dangerous if you walk in to a punch
It's done by making a very small dash or something more like a ''hop''
where the rear leg comes forward and then the front leg moves forward when the
rear leg touches the ground again and then when the front foot is placed the punch is made
Note that the punch is made ready during the dash or hop
This is not a pivot punch

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