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


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Watch power punches
Get and create power punches

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Watch speed
Get and create speed

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

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Creating brute power

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Optional: Getting muscle, hyperthrophy

I'd advice to train for functional muscle

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Also important offcourse:

Basic conditioning

Agility

And staying flexible

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Extra: Checking the biomechanics of boxing

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Muscle memory

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

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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

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Attacking openings with the mitts

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

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Being unpredictable

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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

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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

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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

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Throw like punches

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

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

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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

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

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Olympic weightlifting

Olympic weightlifting has two diciplines the clean and jerk and the snatch

The clean and jerk consists out of two phases.
1: Cleaning the plate loaded bar from the ground to a low front squat position and standing up
2: Jerking the bar over the head with stretched arms in one go.

And the snatch consists out of one phase with broader hand placement.
Snatch: Snatching the bar up while going under it and then standing up with the bar held high.


Building up is very important. And technique is very important.


There are two basic jerks one is the normal jerk with one foot in the front and one in the back and there is the power jerk with feet apart along the body. And there is the squat jerk where you go deeper then with a power jerk.


Extra:
 Power cleans
 Power snatches

 Hang cleans
 Hang snatches

 Hang power cleans
 Hang power snatches

  Clean pulls
  Snatch pulls

  Hang clean pulls
  And hang snatch pulls


Extra trainings:
 Front squats
 Back squats

 Deadlifts
 Snatch grip deadlift

 And grip training

And a good warm up is important and basic conditioning and flexebility trainings are also important


By Jeffrey K.
  

Powerlifting

Powerlifting consists out of three diciplines the squat, the bench press and the deadlift.

But you can simply also chose on or two events.


With the squat you need to hit a 90 degree angle.
There is normal squat and sumo squat and there are multiple techniques.

And with the bench press in competition you need to touch your chest and keep a 1 to 2 second pause and you need to keep your ass on the bench.
And there is technique 1: Hand placement 2: Lowering and pressing speed 3: where to you lower the bar 4: foot placement 5: Back on the bench to an arch and more

With the deadlift you pick up a plate loaded bar from the ground
There is normal deadlift and sumo deadlift. With normal deadlift you take on a not to wide stance and hand placement is around just behind foot placement. With sumo deadlift you take on a wider stance and hand placement is before foot placement lenghts.


There are weightclasses. And in competition you get lights three lights means a clean lift and with two lights it means it counts as a valid a lift.


And there is a total count from all three dicipline.


Extra: RAW is a lift without equipment


By Jeffrey Koelewijn

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

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Punching power

Punching speed

Punching explosiveness

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Skill and talent

Hard work the right way

And training for what you want to achieve is important

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Movement

Footwork

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Blocking

Evading

Diverding

And countering

Timing

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Reading

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Tactics

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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

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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

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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

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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

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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

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

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Do sparring and get experience

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Fast legs and feet can also give way for faster punches

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Mexican style boxing

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

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Angles
Training angles

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

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Angle and hit from the side
 If legal

Angle and hit from a blind spot

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Putting angles in combinations, while doing combinations

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Long hooks

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The long uppercut

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Philly shell

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Shoulder slipping

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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.

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Agility ladder with speed

Jump rope with speed

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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

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Hand and arm speed trainings

Foot and leg speed trainings

And some power, explosive power trainings

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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

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Power trainings

Explosive power trainings

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

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Sprinting with weight classes

Sprinting with weight classes.

For example to 90 kilogram and above 90 kilogram and above 110 kilogram.
And world records.

By Jeffrey Koelewijn

Boxing notes 3

Combination and powerpunch

Jab and powerpunch

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Untouchable

 Being untouchable

Evading

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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

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

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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.

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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

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Shuffling
 180 degree shuffling for example

Full side like steps

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90 degree turns

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Brawlers
 Is a boxing style

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

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Hit to where he is moving to

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Punch from somewhat above and then an unsuspected uppercut

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

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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

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I still have to test this

Sparring in the sand or on level soft beach sand

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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

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

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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.

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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

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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

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Backwards movement evade

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

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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

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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

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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

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Lure him and power punch

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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.

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

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

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Written by Jeffrey Koelewijn
 From ZH