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 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 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.

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 extra

Small boxing handbook extra
Written by: Jeffrey Koelewijn from Holland


Two types of competetive fighters:
Knock out fighters:
 Wins by knock outs
 or strives to win by knock out
Point fighters:
 Wins by points
 Strives to win by points
 Some times outsmarting the opponenent

A couple of more boxing styles:
Tank style (self made style):
 Very defensive style with a very good gaurd
 Throws heavy punches with precision and the right timing
 Waits and strikes at the right time
 Can be combined with countering
  treis not to waste energy
 A very hard and powerfull power punch
 Can take punches and power punches to the gut
-Power and brute force
Search and destroy style(self made style):
 Observerses the opponement and is defensive at first
 Seeks out the opponenents weaknesses and openings
 Also creates weaknesses and openings
 Uses the right timing to achieve knockouts
-Power and observation

Fighters can be:
Attacking
Slighty attacking
Balanced
Slightly defensive
Defensive
Some fighters change their tactic acording to the fight


An interesting boxing exercise:
Make a line with rope from one side to the other side
at around the lowest part of the ear to around chin height
Stand on one side of the rope and by ducking and moving to the other side move to the other
side of the rope and repeat this
-Use footwork to go from one side to the other side
Use foot work to get faster
Later counters can be made by punching in between reps
Another way to do this is by letting some one hold his arms up
extended at the right height

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