Small boxing handbook 9 by JJefArt

Small boxing handbook 9 by JJefArt
Written by JJefArt J2014 Jeffrey Koelewijn from Holland


The snap punch or whip punch
Normally the fist is somewhat relaxed and closed or almost closed
before punching and at the beginnning or around quarter ways to half ways the fist is closed
With the snap punch the fist only closes just before impact
A whipping sound can be heard if done bare knuckle and correctly
Although this type of punch is more effective bare knuckled it can still be used with gloves
two types of whip punches
 One where the hand travels like a normall punch but closes just before impact
 One where the hand is ''dragged'' to increase tension and the use of the
 myotatic reflex(in a light form and the build up of energy
 and also closes just before impact


Tip:
Don't tense up too much


Ways to get out of the corner
There are basicly four ways to get out of the corner
 To the right
 Normally the side of the opponents jab
 To the left
 Normally the side of the right cross or powerpunch with the back leg
Getting out through the right is safer as you don't walk in to a right
cross or power punch but there normally is a little less space then going out through
the left
Getting out through the left normally has a little bit more space but
you can walk in to a right cross or right powerpunch
The other two ways
 By pushing the opponent backwards by punching and getting the upperhand
 By clinching
Making a feint by acting like you go out one way but then go out the other way can
also be effective

If you can't get out you can always shell up and maybe do rope-a-dope in the corner by letting
the corner absorb most of the punching power
And while shelled up sometimes oppertunities come, like the opponent letting down his guard to much
or an opening to get out of the corner
Also if you first ropa-a-dope or shell up good enough the opponent looses a great deal of energy
punching and after that chances of getting out might be bigger


Breathing
Normally you breath out a little bit with a punch, with each punch
offcourse you also take air in you need air

Some people make a sissing sound when punching

Sometimes a powerpunch is done while holding the breath to build up energy
Also the breathing out with a powerpunch is a little bit different it's hard to
explain but more pressure is build up and so the breathing out is done a little bit
differently

Tip:
Doing breath exercises can improve performance
Other tip:
Practicing on holding your breath can improve stamina
 Be carefull not to hurt yourself with this training gains come through time
-Don't do this in a training session/workout that might-would be dangerous


Two types of muscle tissue
Type I
Type II
 IIa, IIb, IIab
It depends on the type of training that is done
which type grows mainly

So basicly muscle fibers can be converted and muscles can grow
Which type of growth and which type of fiber depends on the type of training

A new training can also induce hyperthrophy or conversion


Hyperthropy, muscle growth
Two types of muscle growth
Myofibrial
 Increase in muscle fibers
Sarcoplasmic
 Growth of the cell
It depends on the training which type of muscle growth is growing
Bodybuilders tend to have a lot of sarcoplasmic type of growth
But offcourse also myofibrial
Both forms of hyperthrophy can grow at the same time


Multipe punches with one hand, normally the jab hand
can be done with a normal guard or something like a cross guard

Flickr punching
Is done with one hand normally the jab hand
Is most sucsesfully done by people with long arms
Can be done with a normal guard or something like a cross guard
Flickr punching is making a lot of random punches after each other with one hand in a special way
Two ways
 By pulling the hand back completely to the guard position
 By pulling back half way or three quarter ways (or even quarter ways)
  By pulling back less the next punch can be made faster though
  the less pullback the less force the next punch will have
One punch that can also be made during flickr punching is hitting with the upside of the hand
(with the knuckles)
Flickr punching is somewhat loose and flexible
Flickr punching is making a lot of random different kind of punches from different angles
And offcourse a double of the same punch is possible
The bowie punch is also seen during flickr punching
If you want to sucsesfully flickr punch you also need to have good eyes as you need to
make use of every opening in the guard with the loose and flexible punches you can get through small
openings
Can be very effective if power punches are used here and there at openings
Flickr punching is a lot harder than it sounds and looks and needs a lot of training
And it needs to fit the fighters fighting style

The double jab guard breaker
one or two punches of the double jab guard breaker can look somewhat like
a push punch
Mostly the hand is not pulled back to the guard position and the punch already starts
quarter or half way back
Mostly it's a direct punch in a downward angle

Small boxing handbook 8 by JJefArt

Small boxing handbook 8 by JJefArt
Written by: Jeffrey Koelewijn from Holland
Written in 2014

Before starting you could do a 30 seconds
or 2 times 30 seconds jump rope to warm up
Example 1 of a boxing workout
3x1 minute of jump rope
3x1 minute shadow boxing
7x2 minutes mitt work
2x1 minute of light shadow boxing
2x1 minute of jump rope
24 minutes total
With around 30 second intervals: 32 and a half minute

-note that the total times for these workouts are longer
 as you take intervals betweens sets and changing from
 jump rope to for example shadow boxing might also need
 a small pause

Example 2
2x2 minutes jump rope
3x3 minutes boxing bag
3x1 minute speedball
3x3 minutes double end ball
1x3 minutes shadow boxing
28 minutes total

Example 3
1 minutes of jump rope
5 minutes plyometrics warming up
3x1 minute of shadow boxing
5x1 minute of boxing bag
A couple of minutes of speed or power punch training
2x2 minutes boxing bag
5x1 minute of boxing bag
3x1 minute of shadow boxing
29 minutes total

Example 4
3x3 minutes jump rope
3x3 minutes boxing bag
3x3 minutes double end ball
3x3 minutes sparring
2x2 minutes shadow boxing
2x1 minute speedball
42 minutes total

Example 5
2x2 minutes jump rope
3x2 minutes boxing bag
A couple of minutes of speed or power punch training
3x2 minutes boxing bag
2x30 seconds speedbal
2x1 minutes double end ball
1x3 minutes shadow boxing
23 minutes total

Example 6
3x3 minutes jump rope
5x3 minutes mitt work
3x3 minutes sparring
1x3 minutes shadow boxing
2x2 minutes jump rope
40 minutes total

example 7
3x3 minutes jump rope
6x2 minutes mitt work
3x2 minutes sparring
2x1 minutes double end ball
1x2 minutes shadow boxing
31 minutes total

You can always change up these examples and do more or less sets
and or change the amount of minutes.


There are fighters who move a lot and fighters who don't
Fighters who move a lot in a certain way are sometimes called ''dancers''
To defeat a fighter that moves a lot
 Don't go with his pace keep your own pace and let him tire himself out
 Find out his rythem
How to defeat a fighter that doesn't move a lot
 Drag him into your pace
 Work the sides and work from the sides here and there
The jumpers
 In boxing this is almost never seen but there are fighters that make small jumps all the time
 Mostly backward and forward a little or just on the spot
To defeat a ''jumping fighter''
 Let him tire himself out
 Find out his rythem
 Time your punches when he's in the air so it's harder to defend
 Use the small jumps against him
 If he moves backward and forward while making small jumps time a punch when he moves forward
 so it hits a lot harder (using his forward motion against him)


How the text book boxing styles seem to win
Outfighters tend to win by endurance, but also by technique
Sluggers/brawlers tend to win by power through knockout
Infighters/swarmers tend to win through knockout due to technique and power
and the speed and skill to get in fast
Outfighters can win by knockout but are also very good at scoring points

Win a fight by technique
you can win a fight by technique
Winning a fight by out-maneuvering your opponent
in a fast-paced and life sized game of chess
This needs a sheer amount of training and perfecting observant skills and defensive
and attacking skills
Winning by technique requires you to be a true student of the sport
And learn advanced ways to counter anything and everything that might be thrown your way
Fighters who win by technique are sometimes called the most skilled fighters of the sport
By building an arsenal of skills and techniques you can use different skills and techniques
against different kinds of opponenents
Tip:
All in all outsmart your opponenent


Tip:
Competitive boxers need discipline and toughness if they want to succeed

Tip for power:
Do hang power cleans and hang power snatches
 The hang (power) clean starts with the bar above the height of the knees
 -I'd advice putting the bar on (steel) spotters or bar holders
  so you don't need to do the deathlift motion.
 A power clean is done by catching the bar in around a 45 degree squat
 This is also much better for the knees
 Don't go to, to heavy weights fast
 And keep your back in a good position
 You could do sets of 1 to 6 repetitions
Strengthen the core and legs for more punching power
 Rocket jumps are also a great way to develop power

Other tip:
A straighter spine has better balance
But sometimes it's needed to have another kind of position

Other tip:
Also do some active and passive stretching to keep a good
amount of flexebility

other tip:
You can use the agility ladder for faster foot work


The superman punch
Also called falcon punch, cobra punch, jumping punch or diving punch
The technique involves snapping the leg back while throwing a cross, resulting in greater power behind the punch
-Both feet might leave the ground
-Could be illegal because it involves something like a pivot
-Normally a kick is feigned but that would probably be a foul in boxing

The hybrid karate punch
Also called a lunge punch
With this technique I have hit a boxing bag the hardest it almost hit the ceiling
It is done by putting your back leg to a front leg position,
doing the tripple extension and
then also weightshifting is used to put extra power to the punch
Keep the arm back as long as possible and punch at the right time
-Unfortunately it's illegal because it is a pivot punch

Horizontal and vertical direct punching
Horizontal direct punching is cummon though in old skool boxing it has been used
Vertical direct punching is almost never seen in nowadays boxing
punching with a horizontal fist
 More power because of the corkscrew motion.
 More support for the wrist because it won’t bend as easily when the fist is sideways.
 More defense because your shoulders lift to protect your chin.
 More useful because the horizontal fist can arc over your opponent’s arms.
punching with a vertical fist
 More power because your knuckles are better aligned for the straight-arm position
 More power because of full use of triceps
 Faster because of less movement
 More support for the fist and wrist because the arm is straighter
 A vertical splits through the opponent’s guard easier
 Less telegraphic because the elbow and shoulder movement is minimized
 Some old school boxers say it protects the hands better

Boxing shoes
Boxing shoes are thinner than normal shoes allowing for more power transfer
Normal shoes and running shoes have shock absorbent qualities
If you’ve ever put on a pair of boxing shoes, you’ll be amazed at how they feel more like a sock than a shoe
The thin soles allow your feet to feel and grip the ground like a tiger
pushing, pulling, circling and changing directions all over the canvas
Boxing shoes prevent sliding BUT allow pivoting

Small Boxing handbook 7 by JJefArt

Small Boxing handbook 7
Written by Jeffrey Koelewijn from Holland
Written in 2014


More advanced mitt work and punching the gloves
This time with evading punches and blocking punches
Left direct punch evade a left direct punch
Left direct right direct block a right hook and then do a right direct punch
Left direct punch evade a left hook then do a right hook
Block a low left hook block a high right hook and then do a right direct punch
Right direct punch block a left and then right hook and then make a left and then left direct punch
Evade a left jab and then make a right direct punch
Left direct punch block a right body blow hook then make a left direct punch
Left direct punch evade a right direct punch than do a left hook body blow and high hook
Right direct punch block a left direct punch give another right direct punch
Right direct punch evade a left and right hook than give a right uppercut
Left hook high right hook high evade a right hook
Evade a right uppercut give two direct punches
Left direct punch right uppercut block 2 random punches give a right hook and a left hook
Block an uppercut give a right hook and left direct punch
Block a direct left and direct right punch than give a right hook
Block a direct right punch and give a right direct punch
Block a direct left punch than block a low right hook and then evade a left hook
Evade a left jab make a left direct punch and right uppercut
Block a right uppercut than give a right direct punch
Many combinations are possible so it's easy to think some up yourself


Extra on jabbing
Types of jabs:
Normall jab
Tapper
 A jab to let the opponent put up his guard
 is more of a light punch, a stamina punch
Speed jab
 Fast jab but without a lot of force
 Can be used as the same reason as the tapper jab
Space maker
 To put space between yourself and the opponent
Power jab
 Just a very hard jab
The double jab
 A double jab
Tapping
 Light jabs after each other while the arm is almost extended
 Normally to measure distance
 or to make an opponening or create an oppening for a cross power punch
Body jab
 Jab to the body
The counter jab
 A counter jab


The bolo punch
the bolo punch's range of motion is like that of a hook combined with an uppercut.
As such, the punch should be thrown at 4–5 o'clock from an orthodox boxer's perspective.


Turtle style explained
The most part of the turtle style is mostly like the peek a boo but can also
be peeking through the arms or hands
If one gets punches it's easy to ''shell'' up
-If you can take body punches with around no problem
 this can be very useful, though he will score some points

Another guard style
The low normal guard
 Mostly with a lot of bobbing and weaving


Trapping against the ropes
You can also trap an opponenent against the ropes
although the corners are better for trapping
An opponent might be easier to get in to a corner after he's up against the ropes


Rope-a-dope
The rope-a-dope is performed by a boxer assuming a protected stance
(lying against the ropes, which allows much of the punch's energy to be absorbed by the ropes' elasticity rather than the boxer's body)
while allowing his opponent to hit him
The plan is to cause the opponent to "punch himself out" and make mistakes which the boxer can then exploit in a counter-attack.
Other:
rope-a-dope is used to describe strategies in which one party purposely puts itself in what appears to be a losing position,
attempting thereby to become the eventual victor


If you control the pace victory is closer

Power is speed times force


Differences between amateur, olympic and professional boxing
 Professional boxing:
 No headgear
 Can earn some to a lot of money
 In professional matches, the rounds are three minutes long and the bouts can last anywhere
 between four and twelve rounds
 6, 8, and 10 oz. gloves,depending on jurisdiction
 Some tactics considered fouls in amateur boxing are permitted in professional boxing
Amateur boxing:
 Headgear
 Earns almost no to no money
 In the amateurs, the bouts are either three or four rounds long
 in the four-round fights, the rounds are two minutes long
 In amateur boxing, the objective is to score points. You still can knock your opponent out,
 but you don’t receive a point for a knockdown
 10 oz. for competitions, specially designed to cushion the impact white area denotes striking surface
 No vaseline
 Standing Eight-Count Given to a boxer in difficulty
 After 3 eight-counts in a round or 4 in total, the bout is stopped
 The bout is stopped when there is much bleeding, or cuts, swelling around the eye
 There are no set rules for the size of a boxing ring in the pro ranks. However,
 amateur rings have a minimum size of 16 x 16 feet and a maximum of 20 x 20 feet.
Olympic boxing:
 Win by scoring points or a knock out
 The boxers are paired off at random for the Olympic Games,
 without regard to ranking they fight in a single-elimination tournament,
 with the winner advancing to the next round and the loser dropping out of the competition
 I don't know since when headgear had to be worn
 from ? to 2013-2014 headgear had to be worn
 Now there wil be a 10 point scoring system and fights without headgear
 Starting 2016

push up variations extra

muscles used with push ups:
Various muscles in the upper body work together during a push-up The main muscles targeted are:
Pectoralis major
Deltoids
Triceps brachii
Serratus anterior
Abdominal muscles
Coracobrachialis

Pectoralis Major:
These are the two large chest muscles primarily the pushing muscles of the upper body.
It makes up most of the upper body.
As you raise and lower your body during a push-up,
the pectoralis major is doing most of the work to raise and lower your body.

Deltoids: These are the shoulder muscles helping the pectoralis major to push the body during a push-up.
Although they are a weaker muscle group, they are crucial to all movements of the shoulder.
The rounded shoulder look is due to a well-defined deltoid.

Triceps Brachii: Triceps are situated at the back of the upper arm and help in extending the arm outward.
It makes up about two-thirds of the upper arm mass and is most exerted muscle during push-ups.

Serratus Anterior: The serratus anterior lies under the armpit at the back of the chest.
The muscles give the scapula a winged look.
These muscles are activated during a push-up and doing regular push-ups strengthens the serratus
anterior muscle helping in smooth movements during exercises.

Coracobrachialis: The coracobrachialis runs from the shoulder blade to the upper arms.
During a push-up, the coracobrachialis pushes the upper arm against the body,
which is essential to perform a push-up. A well-developed coracobrachialis muscle
is necessary for building upper body strength.

Abdominal Muscles: The core strength develops as the abdominal muscles
are engaged in a push-up. As the body is held in a prone position,
the abdominal muscles help the body brace itself.

Doing exercises that strengthen these muscles will improve push up performance

Doing bench press also improves push up performance


More push up variations
Some are really hard to do and really challanging
push up with left leg up
push up with right leg up

180 turn and 360 twist
Flying squirel with a 360 twist

The 360 planche
Do a 360 twist in planche position after a planche push up

Planche turns
Do a 90 degree or 180 degree turn
The 180 degree turn in planche is a planche flying squirel

Doing push ups with two dumbels
raising one dumbell to the chest after each repetition

Dumble raise to the side push up
Raise one dumble to shoulder hight extended

Dumble raise to the sky
Raise a dumble to the sky and tilt the body

Push up stance to crab stance to push up stance



Written by Jeffrey Koelewijn from Holland
In 2014

Small boxing handbook 6 by JJefArt

Small boxing handbook 6 by JJefArt
Written by: Jeffrey Koelewijn


Boxing gym opening times:
1 hour to 1 and a half hour
2 to 3 hours
3 to 6 hours
6 to 10 hours

Close and open:
Open 2 to 3 days a week
Open 5 days a week
Open 6 days a week

Closed during summer or closed half of summer time
 Mostly youth gyms

Gyms where kids and adults train at the same time


Boxing bag exercise:
2 to 3 minutes doing combinations and singles on the boxing bag
 As you have to last 3 minutes a round doing 3 minutes is a good idea


Another boxing style
boxer puncher
is a hybrid style used to describe fighters who possess
good all-around boxing/punching skills and capabilities
They possess the technical skill of an out-boxer and also
the devastating power of a slugger
Boxer-punchers usually do well against out-boxers
especially if they can match their speed and mobility


Rock, Paper, Scissors
There is a commonly accepted theory about the success each of these boxing styles
has against the others.
The general rule is similar to the game Rock, Paper, scissors
each boxing style has advantages over one, but disadvantages against the other
A famous cliché amongst boxing fans and writers is styles make fights
Brawlers tend to overcome in-fighters, because the in-fighter likes to be on the inside,
where the hard-hitting brawler is most effective
The in-fighter's flurries tend to be less effective than the power punches of the slugger,
who quickly overwhelms his opponents
While the in-fighter could be considered a 'boxing bag' for the brawler,
they tend to succeed against out-fighters
On the inside, the out-fighter loses a lot of his combat effectiveness,
because he cannot throw the hard punches. The in-fighter is generally successful in this case
The out-fighter tends to be most successful against the brawler,
whose slow speed (both hand and feet) and poor technique make them an easy target to hit
for the faster out-fighter. The out-fighter's main key is to stay alert,
as the brawler only needs to land one good punch to finish the fight
Hybrid boxers tend to be the most successful in the ring,
because they often have advantages against most opponents
Short:
-brawlers tend to succeed against infighters
-outfighters tend to succeed against brawlers
-Infighters tend to succeed against outfighters
-Hybrid boxing tends to be the most succesfull in the ring


Other guards
Crouch guard
Ideal for upstairs and downstairs punching

The cross guard
The arms cross each other


Tips on boxing a taller opponent
Try and let him come to you
Get inside use infighting
Use explosive in and out movements
Work off his jab
 Learn to guard and evade the jab

More tips on fighting the charger and infighter
Keep moving keep circling
Don't fight his fight
Side movements and pivotting
If he gets inside shell up


The medicine ball
A weighted ball for exercises
You can also drop the ball on each others stomach
 But be carefull not to hurt each other too much


An example of a week workout schedule:
Monday
 Boxing bag and mitts and maybe some light sparring
Tuesday
 Running and plyometrics and some active stretching
 And a little bit of shadow boxing
Wednesday
 jump rope Sparring boxing bag and mitts
Thursday
 Weight training
Friday
 jump rope Sparring boxing bag and mitts
Saturday
 Some light shadow boxing
Sunday
 Rest


More on boxing gloves
The old boxing gloves with rope closure
New, normal boxing gloves with velcro closure

In matches most of the times tape is put on the closing part

Small boxing handbook 5 by JJefArt

Small boxing handbook 5 by JJefArt
Written by JJefArt J2014 Jeffrey Koelewijn


Two ways to give a hook
The normall hook with the palm of the hand facing the body
A hook with the palm facing the ground and the knuckles face the ceiling or the sky
 Mostly given in a somewhat downward angle to the ground
 Really pummeling the opponent down

The uppercut can be given with the side of the hand at thumbs side facing the body
 Giving an uppercut like this can make it easier to break through slide through or
 go through a gaurd as less space is needed to go through


South paw boxer
A boxer that has his right leg in front

Normally right handed people put their left leg in the front (also called orthodox)
And normally left handed people put their right leg in front

Tips for fighting a southpaw boxer
understand their stance and attack angles
If you don’t want the southpaw to hit you, don’t let him get his front foot outside yours
Learn to move around a south paw boxer
Expect the left cross


wallshing
Goes really well with tank style
With peek a boo style or turtle style(also peeking through the hands instead of over the hands)
This is a technique to completely obliberate offence and offensive power
Just walls through the punches and keep pushing forward
You can also corner the opponent
You need a really good guard for this as you just walk in and walk through and move to the punches
You can keep the body open if you have the ability to take punches to the gut
This technique might cost points but if you score a down or knockout this all makes up for it
This is a defensive aggressive style

Defend like an armadillo
Punch like a mantis shrimp


Some heavy weights are called brawlers because they give more than 8 punches in
one combination regurarly


Infighting boxing bag training
Stay close to the bag move around a lot and evade
and punch

Outfighting boxing bag training
Keep enough distance go in and out make one combination or a single
and go out again and so on


Boxing bag exercises and workouts
25 punches in combinations
4 power punches
 1 left 1 right 1 left 1 right
3 to 5 push up jumps
or 3 to 5 squat jumps
All x2 or x3

25 punches in combinations
4 speed punches
 1 left 1 right 1 left 1 right
3 to 5 push up jumps
or 3 to 5 squat jumps
All x2 or x3

You can choose yourself how many combinations you do
2 to 3 normal punches 1 power punch
2 to 3 normal punches 1 speed punch
2 to 3 speed punches 1 power punch

10 power punches
1 left 1 right 1 left and so on

10 speed punches
1 left 1 right 1 left and so on

100 punches as fast as possible

50 combination punches
5 push up jumps
50 combination punches
5 squat jumps
50 punches after each other

100 direct punches without rest

100 hook punches without rest

10 to 20 power punches, direct punches

10 to 20 speed punches, direct punches

10 to 20 power punches, hook punches

10 to 20 speed punches, hook punches

3 to 6 power punches in combination
x ?

3 to 6 speed punches in combination
x ?

100 stamina punches without rest
50 combination punches
x3


A sparring exercise
One only on defence one only on offence
This will really boost defence and offence

Tip:
Taking hits to the guard can be hard
So take punches to the guard and punch on each others guard


Speedball with the eyes closed

Double end ball with the eyes closed


Jump rope extra:
two ways to normall jump rope
 With two feet at the same time
 Skipping; one foot after the other is placed on the ground

Jump rope on one leg
Jump rope on one leg with doubles or triples
 a double is when the jump rope passes the ground twice instead of once before
 you land again


Kinds of boxing gyms and boxing schools:
Old school
Average boxing gym (ano 2014)
 Might have some weightlifting equipment
luxery gym
 Multiple facilities

Music:
With music
Without music

Distance:
A boxing gym that's close by
A boxing gym that is just not to far away
A boxing gym that's far away

Types of training:
Self training and a coach who gives tips here and there
Personal trainer or coach
Group training
A combination of group training and self training

Cost:
Low cost
Medium cost
High cost

Payment per visit
 2 to 3 dollar each visit for example
Monthly payment
3 months payment
Half a year payment
yearly payment

Adult and around middle teens boxing gym
From the age of 14-15 years old

Adult boxing gyms
From the age of 18

Youth boxing gyms
Normally people can only train there up till the age of 16, 18, 21, 23 or 26
Most of the times there are parents around who sit on the bench
And most youth boxing gyms don't have the possibility to do competitions

Adult and youth boxing gym
Adults and youths train at different times

Spectators:
With benches for spectators
Some gyms are arranged so that there are no spectators while training

Small boxing handbook 4 by JJefArt

Small boxing handbook 4 by JJefArt
Written by: Jeffrey Koelewijn


Getting enormous amounts of stamina:
Run in soft beach sand
Run up and downhill on slopes and hills of around 50 to a 100 metres
Run up and downhill on sand slopes
If it gets to easy wear heavy shoes, army shoes for example
Holding the arms up extended
frontways or sideways try and get to 6 to 7 or even 10 minutes
And if it gets to easy start adding weights like 0.5 to 3 kilogram
Holding the 90 degree squat
Holding a 5 to 10 kilogram dumbell in each hand holding up a gaurd
for 1 minute at first but than 2 to 3 minutes
If it gets easy start moving around a little
-Not to fast
Do 100 to 300 non stop punches to the boxing bag and really use the legs
so you feel the legs if you're done

Really get power:
If you want power train for power
You can make reps and sets yourself or chose one of the below
2x3x3 power punches against the boxing bag
-2 times 3 sets of 3 reps (18 punches total)
2x2x5 power punches against the boxing bag
5x1 hardest power punch against the boxing bag
Take small intervals from 20 seconds to 1 minute between sets
You can also do 2x4x2 and do 2 power jabs and 2 power punches completing 2 sets
Do powerpunch combinations for example 3 hardest punches in one combination
Also important later is to do for example 2 normal punches and than one powerpunch
Olympic weightlifting can also be done especially the hang power clean and hang
power snatch and just jerks

Really get speed:
If you want speed train for speed
You can make reps and sets yourself or chose one of the below
Do 2x3x3 speed punches
Do 2x2x5 speed punches
Do 5x1   Fastest speed punch
You can also do 2x4x2 and do 2 power jabs and 2 power punches completing 2 sets
Do speed punch combinations for example 5 combinations with 20-30 seconds rest
Do sprints and sprint starts
Do uphill sprints
Use the agility ladder

Note that speed and power training is totally different from stamina training
But you need all of them so balance it out
And very importantly train them all together

Rythem:
Jump rope, speed ball, double end ball can be done and used to get rythem

If you can disturb your opponents rythem victory is closer
If you can pull an opponent to your rythem victory is closer

If you can get an opponent off balance victory is closer


If you're an observant or technical fighter find
weaknesses and openings and habbits as soon as possible


A treu mix of styles or the switching of styles
A treu mix of styles:
a treu mix of styles can for example be
brawler-in fighter or tank-search and destroy or tank-counter puncher
The switching of styles:
For example start with outfighting and observing but afterwards change to infighting
Or a balanced medium range style and than always switching to brawling when some one
doesn't have enough points and or in the hope to score a knock out

Tank style conserves and restores a lot of energy
which is in term used for very hard and powerfull knock out punches

Some brawlers really have that ability to take punches and not to be afraid to get hit

The more out of stamina a brawler is the sloppier the exchanges get

Brawler technique; disrupt an opponents rythem or get him off balance by pulling
him or forcing him into brawling

A brawler with good footwork rythem and some kind of a strategie is more
of a mix between a brawler and an infighter


Note that there is a difference between a brawler (style) and a brawl
Brawls happen all the time mostly with sloppy exchanges and normally
it happens when a fighter is getting hopeless or desperate or is out of
other options and out of time


Tip:
Guard and guard see the opening and go
Evade evade see the opening and go

Another speedball exercise
1 right 3 bounces 1 right 3 bounces 1 left 3 bounces 1 left 3 bounces
1 right 1 bounce 1 right 1 bounce 1 left 1 bounce 1 left 1 bounce


Tip:
Watch and learn
If you're a technical fighter watch a match and think of what you should do
If you're a observant fighter watch a match and find weaknesses and habits as soon
as possible

If you want to become a trainer or are a trainer you could try and find out what
your chosen fighter is doing wrong or could do better and how he could defeat his opponent
Find weaknesses and openings and habbits