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

Three gripper training variations

Low grip, gripper closes. Medium high grip, gripper closes. High grip, gripper closes.

Low grip, medium high grip and high grip, hand gripper training.

Information for bending nails and or rods barehanded

Information for bending nails or rods barehanded
Warning: Bending nails and rods barehanded is extra dangerous.

Certain placements in the hands.
-Placement is key

Certain techniques.

-

Toughening the hands and mainly the palms is possible.
And it's important not to over do it too much, so toughening but no lasting damage
and or lasting, damaging wear. And enough recovery.
-Doing bashes with the palms on a certain semi-light to semi hard pad
-Doing light to semi hard bashes with the palms on a square stone
-Maybe bashings with the palm against sand
-And grip training
--Extra: Gripping sand


By Jeffried Koelewijn

Straps for short round bars and nail bending and more kinds of metal bending

By wrapping one around each hand.
Warning: A little bit to quit more dangerous

I've tried this recently and it worked great.
-And I also stumbled upon new techniques for bending

By JK
From South-Holland, The Netherlands

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

Making nails and short round bars for bending

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

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

-

Making flatbar pieces for bending

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

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

Bashing different poles into the ground with hammer fists

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

Putting some padding on it is adviced offcourse.

By Jef Koelewijn
From the Netherlands
02-09-2019

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

Idea: Hexagonal pinch block

A hexagonal pinch block for grip training
-And multiple sizes

By Jef Koelewijn
From Holland
Written on 02-05-2019

Analysing strongman truck pulling and plane pulling etc.

Putting a heavy duty pull weighing scale in between two chains, with which a strongman
will pull the truck, plane or etc.

This is very interesting because you will see how much force is needed to pull that certain
truck.

Grip equipment and grip trainings

Normal bar
-Normal grip
-Closed fist
-Thumblessgrip

Thick bar, fat bar
-Axle bar (50 mm)
-60 mm axle bar

Plate pinch
-Completely flat plates, or flat sides outward, where you grip.
-Plates with a little bit of an edge
 But you should not be able to lift te plate without the thumb, when all the other 4 fingers are on one side,
 then it's not a pinch anymore.
Variations:
-1 plate
-2 plates
-3 plates
-4 plates
-5 plates
Variations 2:
-1 handed
-2 handed
Variations 2:
-Seperate plates in both hands

Pinch blocks
-All kinds of thicknesses
-1 hand
-2 hands

Rolling handles

Thick rolling handles
-Rolling thunder
-Trilobite rolling handle

Inch dumbbell (Weight: 172 lbs and 9 ounces (78.27kg). Handle: 2 3/8 inches (6cm) in diameter)

Flask pinch grip

Block weights

Dumbbell pinch grip
Hexagonal dumbbell pinch grip
-Normal grip
-Alternative grip
Extra:
-At the flat sides
-At the weight marks

Grippers
-All kinds of resistances
-Special: The adjustable Hand Grippers (50/500lbs for example)

Hub

Double grip pinch bar
Saxon bar

Horn
-Little big horn

Anvil lift
-By the horn
-By the middle
-And more

Cannonball lifts
Globe and cannonball grip implements for lifting up weigts
Double globes

Finish ball

Lifting natural stones with one hand

Highland rings

Anvil stub

Lateral plate pinch

Coin lifts
-Penny lift
-Mammoth coin
-And basicly any other coin
1: With a straight arm (hardest)
2: With a bend arm

Lateral pinch square
-Until first finger joint on the square
1: Straight arm
2: Bend arm
A: With slide of
B: With a (charcoal or carved) mark and without slide off

Half penny lift

Tips tester

Double thick rolling handles (2 handed)

Vertical bar

Double vertical

Holle it up dumbbell
-Information: The handle is not in the middle but at one side of the dumbbell

Logan lift
-Information: Putting three pieces of round or flat metal inbetween the four fingers
 while then making a fist and lifting the weight

Semi lateral pinch grip with a thumb, tip tester
-Information: A round metal circle at the thumbs side for the thumb
 And at the other side it is flat

Grip machine

Loops
-From textile for finger lifts

Other:
Normal bar deadhang
-Normal
-Weighted
Fat bar deadhang
-Normal
-Weighted
Two vertical pipes deadhang
-Normal
-Weighted
Two thick vertical pipes deadhang
-Normal
-Weighted
Vertical bar deadhang
-Normal
-Weighted
Climbing rope deadhang
-Normal
-Weighted

Finger curls

Climbers board
Towel deadhang
-One towel, double towel, triple towel deadhang
Sand bucket
-More for warm up here and there (be careful your hands don't get to dry and damaged),
 rehabilitation and for starting grip athletes.
-And there are variations

More and variations 1:
Farmers walk
-Normal handles
-Thick handles
-Special: Inch dumbbell farmers walk
Frame carry

Plate pinch farmers walk
Dumbbell pinch grip farmers walk

More and variations 2:
Hook grip
Thumbless grip

Lateral pinch grip

1, 2, 3, 4 fingers
-Dangerous
-I would not advice 1-3 finger lifts
-The less fingers used the more dangerous

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

-