Leverage training with a shovel and sand

Leverage training with a shovel and sand.

Putting the shovel into sand and lifting it up, and holding the shovel while the sand is still on the shovel.

-More sand is harder

-Further away from the shovel blade and sand is harder

Multiple kinds of throwing

For distance

For depth and or for impact

For velocity

Hardest strike and punch competitions and world records

Making competitions for hardest strikes and punches. And official world records

With the outmost high quality, proffesional force measurers.

With:
-Weight classes.
-Different punch diciplines.
 -Straight
 -Hook
 -Uppercut
-Different non punch strikes: Hammer fists -Downward -Sideways -2 handed downward
  -and more

By Jef Koelewijn
From Holland, The Netherlands
27-05-2019

Breaking eleminations with written values part 2

Different concrete blocks with different gradings.
-Same mixture etc, same measurements for each grading. And strength tests offcourse.

And testing how much force is needed to break those blocks. And also how much force is needed to break two, three, four blocks and so on.

By Jef Koelewijn
From Holland, The Netherlands
27-05-2019

A thing about medium grip bench press and wide grip bench press according to my experience

According to my experience:
Light close grip (near medium grip) to medium grip is harder on the elbows
-There's more flexion of the elbow then with a wide grip

Wide grip is harder on the shoulders


By JK 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.

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Training agility and reflexes.

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

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Training continuous hooks with one arm. Left and right.

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

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Continuous hooks left, right, left, right.

Also bery good against the heavy bag.

-

Attack, angle, attack.

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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

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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

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Being unpredictable

-

Confusing the opponent

-Strange combinations

-Strange movement
-Strange angles

-Feints and contact feints for creating a oponening

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Pinning the opponennt

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A combination starting with right

Combinations sometimes starting with right

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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

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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

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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

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Fast combinations

-

Combining speed and power in to ultimate power punches

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Setting up a power punch

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

-

The hanging hand, snap punch

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

-

Throw like punches

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

-

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

-

Sparing methods:

Avoid contact for as much as possible

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

Go in to outboxing in a certain style and spare energy

-

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

-

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.

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

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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