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Boxing (Ebook)
Boxing (Ebook)
Boxing (Ebook)
Knockout Frank
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DISCLAIMER AND/OR LEGAL NOTICES: The information presented herein represents the view of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on the new conditions. The report is for informational purposes only. While every attempt has been made to verify the information provided in this report, neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies or omissions. Any slights of people or organizations are unintentional. If advice concerning legal or related matters is needed, the services of a fully qualified professional should be sought. This report is not intended for use as a source of legal or accounting advice. You should be aware of any laws which govern business transactions or other business practices In your country and state. Any reference to any person or business whether living or dead is purely coincidental.
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Table of Contents
Chapter1: The History of Boxing Chapter 2: The Rules of Boxing Chapter 3: The Brain Game Chapter 4: Hit Where it Hurts Chapter 5: Boxing Style Chapter 6: The 4 most powerful punches Chapter 7: Tips for explosive punches Chapter 8: The Self-Defense Chapter 9: Know the Medical concerns Chapter 10: The Endurance part Chapter 11: Conditioning Chapter 12: Stance Chapter 13: Exercises Chapter 14: Governing and sanctioning bodies 4 11 13 15 23 24 25 27 31 32 35 36 38 45
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Thus it can be safely mentioned that the sport of boxing has its origins in the form of hand to hand combat derived taken from the ancient civilizations of Egypt, Greece, and Rome.
A boxing contest-336 BC
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James Figg James Figg who built his Amphitheatre in 1719 was Boxings first recognized champion. Figg travelled around England giving cut and thrust exhibitions, and was a great contributor to the sports popularity. After his death died in 1740 George Taylor one of his pupils succeeded his championship. Jack Broughton succeeded Taylor. Jack Broughton, also known as the father of boxing rules formed the first boxing code, in 1734 which barred eye scooping and hitting a fallen opponent from the sport. but left leeway for wrestling and rough and tumble fighting. It was "Broughton's Rules" that governed boxing from 1734 until 1838, under the name "London Prize Ring Rules", which stated that a round ended when one fighter went down or his knee touched the ground. Broughton also brought into play the idea of blocking and some defense to the sport. After the death of Broughton wickedness slipped in, and the period became known as the period of "the Double Crosses until the appearance of Daniel Mendoza.
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Daniel Mendoza Daniel Mendoza, the first Jewish fighter to win a championship made many contributions to the development of boxing as an art form. Prior to Mendoza success in this sport depended mainly on beastly power and endurance. The role of scientific finesse wasnt recognized. It was Mendoza who framed the technique of guarding, sidestepping, and effective use of a straight left jab. Mendoza won the British Championship in 1791. It was his study of defense techniques that revolutionized boxing. Tom Cribb is the next major figure in the arena who was one of Englands most celebrated champions. Born on July 8, 1781, he won the British Championship in 1807 by defeating Jim Belcher in 41 rounds. He was awarded a championship belt in 1809, when he defeated Belcher again in 31 rounds in 1809.
Tom Cribb
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For many years it was hardly ever that anyone with black skin dared his chance in the ring. The first renowned black boxer was Bill Richmond, the son of a Georgia born slave. During 1777, while New York was under the British troops, Richmond by thrashing in succession three British soldiers in a pub attracted the attention of General Earl Percy, who later became the Duke of Northumberland. The British General took Richmond to his homeland, and under his patronage Richmond, who was only a middleweight, defeated a number of top heavyweights. With a number of victories under his belt, Richmond received fame as "the Black Terror.
Tom Molineaux, a heavyweight weighing 185 pounds, was the next top black fighter. The first "American Champion" was Tom Hyer who challenged Yankee Sullivian in the first American championship match for a $5,000 side bet. It took place on Feb 7, 1849, with Hyer the victor in 16 rounds.
Tom Hyer
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In the U.S. British fighters such as Mike McCoole, Tom Allen and Joe Goss helped to establish boxing firmly in America.
John L. Sullivan Sullivan was a bare knuckle heavyweight champion for ten long years and became America's first true sports hero. He reportedly earned over $900,000 in his career as a prizefighter, sparring exhibitions and on stage.
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James J. Corbett James J. Corbett, also known as "Gentleman Jim", defeated Sullivan for the World Heavyweight Championship on Sept 7, 1892 in New Orleans, La. The bout was fought as per the "Marquis of Queensbury Rules" which stated that the fight has to with gloves, a round was to last 3 minutes in length, and it barred the use of wrestling. Corbett demonstrated his innovative footwork and skills to outclass the raw power and strength of Sullivan when he knocked out the defending champion in the 21st round. Thus began the modern era of boxing.
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Acts of hitting below the belt, tripping, holding, biting, pushing, spitting or wrestling. Kicking, head-butting, or hitting with any part of the arm other than the knuckles of a closed fist.
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Hitting the back, back of the neck or head (called a "rabbit-punch") or the kidneys. Holding the ropes for support when punching, holding an opponent while punching, or ducking below the belt of their opponent.
Violations of these rules are called "fouls" and the referee, can issue warnings, deduct points, or even disqualify the offending boxer. In case of accidental fouls that may end a bout, it may lead to a "no decision" result.
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Boxing is a sport for warriors, where the fighter can get hurt any moment. Thus, the sport is only for those who have that mental and physical bearing. There isnt any boxer who doesnt face fear, but dedicated training and experience helps them to get rid of those.
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Its a fight game. you cant win if you cant punch! In boxing, you can divide offensive moves in four parts:
the jab, straight ( left or right), hook (left and right) Uppercut (left and right).
You can deliver boxing punches anywhere above the waist and it is best to combine where they are delivered. To win a boxing battle, a good offence is a must. A solid defense is great, but you cannot win if you cannot hit your opponent. This is where the role of a punch comes into play. Here are the two things which are important for you to remember: Keep your opponents guessing. Never be predictable and allow your opponent to anticipate your order of punches. Hang a nonchalant face when you are into the ring.
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Don't be too eager always to unleash the power punch. Keep that ready but initiate the fight with a constant volley of jabs. These smaller hits can do tonnes of damage. It doesn't take much of your energy, but can win the fight for you.
So, these are the technical aspects. One more thingif you are a right hander, keep the left foot forward and the other way round, if you are lefty. The Breathing Part Never hold your breath when you punch. Breathe out with every punch breathe through pursed lips making a quick short "fffffff" sound. This helps in your power distribution.. Now, what about the hand which is not punching? For the beginners it is a common error, to forget about the hand which is supposed to work as protector when the other is at offence This is especially when you throw the jab with the left hand. If you watch yourself in the mirror and you will see that when you are jabbing with the left, your right instead of protecting your chin strangely slides down to chest height. Its natural. But, everyone, in the beginning has to make an effort to keep the non-punching hand up where they should be. Now, lets dig into some more details of the punch types mentioned at the beginning of the chapter:-
The Jab
This is your most important punch. You need a lot of practice to perfect it. This punch, if delivered correctly, can do immense damage to your opponent and does not leave you bare for a counterstrike. So, I hope you understand the reason of The jab being your favorite punch.
A Jab
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Now, how to deliver that? The jab is delivered with the hand of the foot which is forward. For a right hander, the left hand delivers the blow. You throw your left hand in a straight line from your chin towards the target. As your arm nears the target you begin to turn it from a quarter to half notch inward and begin to compress your fist. Your fist should be fully clenched At the moment of impact; your fist has to be fully clenched. Finally, get your arm back to your guard just as swiftly as it shot out. Remember, all your punches are snapping motions. So, its like this..Speed outBREAK speed back. You can also add more power in your jab by twisting your trunk slightly and throwing your hip forward as your arm goes. As you can understand, this is an arm punch, so there shouldnt be distribution of weight. So that is what you practice. But why the step forward? Its simply because it minimizes the distance between you and your target, which gives you an extra thrust. With practice, you should be able to deliver 2, 3, 4 jabs in a row with 100% precision. In case, your opponent is coming in too quickly, set a powerful jab to his head to make him think twice about doing it again.
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The Cross-straight right Im sure you will love this one. It is the most natural and a power punch as it involves a relocation of weight. But you need to be careful when you use it for the reason that whenever you redistribute your weight, you are in a vulnerable position for the split second when your weight is in transfer. So, in case your opponent times it rightwell!!! . To Deliver From your natural stance, your right hand flies towards the target in a straight line from your chin. But its different from a jab. Here, as your arm goes, your torso torques to the left and you spin on the ball of your back foot. This brings your weight forward into the punch. After the hit, get your right hand back to the guard and the original stance back as fast as possible. Remember speed up SNAP..get back. When you throw the straight right, dont dip your shoulder or wrap up.
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In order to deliver a left hook, get your elbow parallel to the floor. Once you have your arm in place, torque your left side, pivoting on the front left foot. This is a powerful, rapid turn that involves your leg, trunk arm and fist. Like all punches, keep your fist relaxed. When your front left foot centers, think of it as if you are smashing something under. When you follow through with your hook, torque your body around and end up getting your fist to your chest as your elbow points to the target. This protects your head from a possible a left hook from your opponent and also in case you miss with your fist, your elbow will hit the target. From there recover. accelerate through the punchBREAK accelerate back.
Hook
The Uppercut
This punch is used when you are just too close to your opponentwhat you call the inside fighting. Theyre very effective and come from below .This punch initially targets the sternum i.e. the center of the chest. The follow through can get your opponent on the chin, and if hit right, simply knocks him out.
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Uppercut
To Deliver To deliver a left uppercut, you need to dip your elbow towards your hips that brings your head forward and down. Simultaneously, you rotate your palm in, bend your legs, reach the target pushing up off the floor and bring your fist to land in the sternum. Dont stop there and keep your fist moving up to hit the head as a secondary target. The right uppercut is just a mirror image of the left. Here, the power of the punch comes from the legs when you push up. Your feet actually never leave the floor, but you may have such feeling. And, here too, don't forget to RECOVER quickly. Thats your offence in a nutshell.
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Application For you, here are some situations and your possible counterpunches:Your Counterpunch Jab Slip, Left Hook Slip, Left Hook to Body Step Left, Straight Right to Head or Body Dodge the Punch, Straight Right Left Hook Slip, Straight Right
Left Hook Left Hook (likely both punches will land) Left Hook Duck, Jab Uppercut Step Left or right, Jab or any punch. .
Whenever your opponent does this, remember, he is soon going to apply a cartload of energy. A well timed counterpunch can end that flurry just as speedily as it began. As said above, never back up. Stick to your floor, cover up if needed, but never take your
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eyes off of him. You may get hit a few times, but keep looking for the opening and the moment it comes, hit back hard. When you see your opponent in that blind fury, remember, they are not thinking at all. When you pick your opening and hit back, they would get stunned. And for a split second, the advantage is yours. Letting them to continue with their flurry let's them control the fight and thats not definitely the way you want. When someone sees a flurry coming 99% of people begin to move backwards and take a self-protective stance. Instead, what you need to do is ..pose yourself like a matador waiting for the bull to charge in. In such situation, step aside or slip and then punch.
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Boxing is indeed a sweet science, no doubt about it. The feintsfootwork. hooks.jabs .uppercuts that flow in sequence and the dazzling pace and accuracy. But can you deny the fact that in boxing nothing jacks the crowd more than a thundering knock that suddenly ends a fight! Have you ever thought as what gave the legendary Rocky Marciano that fearsome knockout punch? And how can you get one too, for when you are forced to defend yourself and your loved ones?
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Here are your tips: Apply plyometrics like passing a medicine ball, sprinting, ballistic pushups and skipping to your workout routine. This builds up your fast-twitch muscle fibers, which render more explosive power. Do squats and deadlifts. Also, lift weights, and compound exercises that build true power. Go all out with a punching bag.. punch it as hard and long as you can , and remember, do it bare handed. When you throw a punch keep your feet flat on the ground. Use the earth below for traction and power. Breathe in while you load up, and exhale when you strike. This method is used in martial arts as well, is known as a kihap.
Visualize your fist punch through the object rather than punching on it.
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Slip Sway - Move the upper body or head to your back so that the punch from your opponent misses. Duck - To drop down with the back straight so that a punch aimed at the head misses entirely.
Bob - Move the head laterally and below an incoming punch. As your opponent's punch arrives, bend the legs quickly and at the same time shift your body either right or left. Once you evade the punch, come back to an upright position. When you move inside the opponent's extended arm, its called "bobbing to the inside" and when you move outside the opponent's extended arm, and you call it "bobbing to the outside".
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Bob Parry/Block Here you use your shoulder, hands or arms as defensive gears to protect yourself. Generally a block receives a punch while a parry deflects it.
Block
The Cover-Up This is the last opportunity you have to save your unprotected face or body. In this case, you hold the hands high to protect your head and chin. And you tuck your forearms against the torso to impede body shots. While protecting your body, you rotate the hips and allow the incoming punches "roll" off the guard. But remember, this type of guard is weak against attacks from below.
Cover up
The Clinch This is a rough form of grappling and you do it when you are too close to your opponent to employ straight punches. Here, you try to "tie up" the opponent's hands in a way that he is unable to throw hooks or uppercuts. To do
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so, you loop both hands around the opponent's shoulders, scoop back under his forearms to grasp the opponent's arms tightly against his own body. But this is only a temporary match state and is quickly dissipated by the referee.
Clinch
Peek-a-boo
Cross-armed For this guard, you place your forearms on top of each other horizontally in front of the face with the glove of one arm being on the top of the
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elbow of the other arm. This is the most effective method to minimize your head damage.
Philly Shell or Crab In this style, you position the lead arm across the torso
usually somewhere between the belly button and chest. Your lead hand rests on the opposite side of the fighter's trunk and the back hand is placed on the side of the face. You can go for this style when you decide to counterpunch as it allows you to slip punches by rotating and dipping your upper body and striking blows to glance off the fighter. But remember, this style has a hole. Here, when you are static and not rotating he is open to be hit.
Bolo Punch
Mohammad Ali
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Remember that, slow static stretching is effectual in dropping the muscle pains that can happen after the exercise. Hold this one for 30 to 40 seconds, clutching it at a point where tension is felt relax then move a fraction further into the stretch. Dont forget to do stretching in a relaxed environment. Never bounce into a stretch or overdo it. It wont increase your flexibility. To improve flexibility do stretching on a regular basis and relax your muscle tissuesthats most important. Some more important points:Boxing is a sporadic sport and requires a good amount of anaerobic fitness which is estimated to be 70-80%. This sports work/rest ratio is 3:1. Here as a boxer, you need to sustain power at a high percentage of V02 max. When you condition yourself, your aim should be to delay the fatigue. This can be done by raising the tolerance to lactic acid build-up, increasing provisions of phospho-creatine to create ATP, delaying the pre-mature use of the lactic acid system, improving effectiveness of oxygen use and recovery between powerful bursts of activity. Let me now take you through a short tour of the energy system: Remember..ATP (adenosine triphosphate) is your foundation of energy for all muscle contractions. Your energy is released when your ATP is broken down into ADP (adenosine diphosphate). Let me tell you that, whether an exercise or sport, its fueled by three different energy systems namely the aerobic system, the lactic acid system (anaerobic glycolysis) and the ATP-PC system. The aerobic pathway is a long-term energy system, while the other two are of short terms.
Aerobic System Aerobic glycolysis takes place when oxygen is readily available to break down pyruvate into ATP. This is a complex process having three stages: breakdown of glucose The Krebs Cycle The Electron Transfer Chain
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Here the motive is to increase the working capacity of the heart and its ability to deliver oxygen to the muscles. You can go for the following methods to develop aerobic stamina: Steady-state continuous runs: 5-10km. Long duration interval training: 4-6 sets of 2-5 minute intervals (work/rest ratio being 1:1 or 1:2)
ATP-PC System
Here, Creatine Phosphate is used to generate intense bursts of activity, which can last up to 10-15 seconds. This particular training develops your tolerance to muscular fatigue. It is performed with intervals ranging from 15-40 seconds to 40-90 seconds. In this type of training, recovery periods are long because the lactic acid leads to exhaustion. Also, let me tell you that this training is physically hard and can radically decrease the store of glycogen.
1. 20 sets of 20m sprints (work/rest ratio of 1:4)
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Your ideal way to condition for is to form an interval running that imitates the work/rest ratios involved. The intervals should match the duration of a round (maybe of 2 - 3 minutes), with a 1 minute rest period. You can also perform situational exercises, lasting 30-60 seconds for 6-8 sets You have to remember that a sound aerobic base is necessary to develop an anaerobic fitness An aerobic fitness base helps to recover between intense bursts of activity and improves lactate threshold. You should remember here to prioritize between aerobic and anaerobic training. As Ross Enamait says in his article on periodization, "A proper strength-training program for boxing involves much more than simply walking into the gym and grabbing a pair of dumbbells. Boxing is a complex sport. To be successful, your training must be equally complex...How do we maximize each component of strength? The answer lies in a cycled training approach, also known as periodization" ..you may follow the same for edurance training as well, which too could be cycled. You can divide an endurance program into 3 phases namely Preparation, Pre-Competition and Competition. The time-frame for each period depends on your fight schedules and fitness level. The However, you may go through the general time frames for each cycle as given below: Preparation period of 6-8 weeks Pre-competition period of 8-12 weeks And Competition period lasting 2-4 weeks .
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This is the basic, probably where you start from. Let me tell you that the modern stance which has a upright vertical armed guard differs a lot from the stances of the 19th and early 20th centuries. This is how an ideal stance should be like: You stand with your legs apart at shoulder-width and your rear foot a half-step behind your lead foot. If you are right-handed lead with the left foot and fist. Keep both of your feet pointed slightly inward and make it sure that the right heel is off the ground. Hold your lead fist vertically, maybe, six inches in front of the face at eye level. Hold the rear fist beside the chin. Tuck the elbow against the ribcage to protect the body. Enfold the chin is into the chest to avoid punches to the jaw, as that may knock you out. Keep your back foot kept at a 45-degree angle. Shift weight to the balls of your feet. Keep your knees bent and distribute weight equally between the feet. To protect your vital organs, bend elbows and tuck them into the sides Place your fists at cheekbone level, with left hand somewhat out, poised to jab as you bring arms into sides. Keep your chin down and look up. Roll your shoulders forward.
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Position your body partly to one side with left shoulder and hand slightly closer opponent.
If you are Left-handed, just use a mirror image of the orthodox stance. Remember, the southpaw stance is vulnerable to a straight right hand. During a long bout, tapping your cheeks or foreheads with your fists to remind yourself to keep your hands up, is also a good idea. To move effectively in the ring, you need to learn to push off with your feet in order to move effectively. Lift your lead leg and push with the rear one for a forward motion and just the reverse for a rearward motion.
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This routine targets all your muscle groups, and at the same time, it saves your energy and does over burn your capacity to recover. Warm up thoroughly before you start this program, and do not undertake it in case you don't have at least a six-month background in weight-training. Dumbbell Uppercuts These movements add power to your uppercut punch and also increase power to your the biceps, shoulder and back. It also develops your stability.
Dumbbell Uppercuts
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Steps: Stand in fighting stance while holding a 1 - 5kg dumbbell in the hand of the upper cutting arm - then begin with the left arm. Adopt the uppercut stance (basically fighting stance with elbows dipped toward the hip). Execute uppercut, with weight. Complete three sets of 10-15 repetitions, with one minute rest between sets. Upon completing set with left arm, switch to right arm. Do not turn to south paw stance if the conventional stance is natural for you, and vi
Straight Punching Do straight punching with dumbbells. This will develop your power in both the straight right and left jab in addition to punches. This particular exercise will put up muscle and power in your shoulders. And, would stress-up your arms and chest which is necessary for you to withstand a continued workload.
Straight Punching Bench Press You can keep this drill at the top of all upper-body exercises. This develops power to all muscles crucial for boxing success through your shoulders, chest, arms and neck.
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Bench Press
Steps: 1. 2. 3. 4. Lie on bench. Grab the bar. Release from rack and lower. Ensure that there is enough weight to complete the preferred number of repetitions on the descent. 5. Complete three sets. Each set should be of ten repetitions. 6. Rest for a minute after completion of a set. Here, what you should aim at is to bring down the weight slowly and power it up with maximum speed. Shoulder Press. This as you understand will strengthen your shoulder which would enhance your punching power. Shoulder strength is also the key for keeping your guard as weak shoulders could mean disaster for any boxer.
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Shoulder Press
Steps: 1. 2. 3. 4. 5. 6. 7. Sit on the bench. Hold the dumbbells in your front. Bring dumbbells to the height of your shoulder. Press them until they touch the top. Get the dumbbell back to the initial position. Complete three sets which should be of ten repetitions each. Take a minutes between every set.
One-Arm cross Pullbacks Do this exercise to develop the lateral muscles of your back. Here, the pulling is almost like pulling of a punch in boxing. Your back strength has a lot to do to help in keeping your hands at the guard position. Also, it gives a good degree of power to your punch, as most of your power of a punch you deliver is generated through your legs and then back to your shoulders and arms.
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Steps: 1. Take the stance in front of the lateral pull-down machine. 2. Grab the rope or pulley attachment. 3. Start to jab and see that there is enough weight to complete the number of repetitions. 4. Extend your arm and pull back with force. 5. Repeat this in a right cross motion. 6. Complete three sets. Each of 10 to 15 repetitions. Take a minutes rest between every set. 7. Keep your arms up in the way that the palms look the sides of face. 8. Push your arms out in the motion of a punch. Remember to push one arm at a time.
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Depth Jumps with Dumbbells. These are kinds of plyometric movements that generate explosive power through your legs. This also enhances your muscular speed by through stretch-shortening-cycle improvement. This comes through an amplified force of the muscles as through this drill the elastic properties of your muscles are utilized. Try to perform this exercise without weights, due to the force it will have on your joints. However, you can try 12.5 pound dumbbells to maximize your power generating capacities. If performed correctly there shouldnt be any injury problem. Given much of the power of any punch, not to mention footwork (which plays an important role in landing these punches), requires explosive power through the legs, it is pertinent to focus on leg exercises emphasizing power - plyometrics are among the best at doing this. Steps: 1. 2. 3. 4. Get up on a box or a sturdy bench of 30-40cm high. Hold dumbbells of 1-5kg. Step off the bench and very quickly jump up vertically, as high as you can. Minimize your ground contact time. Remember not to sink down into a deep crouch before jumping up. 5. Do 3 sets, each of 12-15 repetitions. Take a minutes rest in between. Single Leg Hops with Dumbbells This is another plyometric movement. It is single leg hops that would help you in the development of both leg power and balance, which is vital to execute a perfectly timed punch. Usually, when you are hit, you go off balance for a moment. With this exercise, you develop the ability to recover fast and throw punches from this susceptible position. Steps: 1. Stand on one leg and then slightly bend your knee. 2. Hold the 2kg dumbbells. 3. Being in that position, try to get the maximum possible height and distance with each hop. 4. Keep your ground contact time to the minimum. 5. Repeat with the opposite leg. 6. Complete three sets each of 15 repetitions. Take one minute rest between sets.
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Warm-up: five minutes on bike, followed by joint rotations and stretching. Dumbbell uppercuts with 1-5kg weights, complete 3 sets of 10-15 repetitions. Straight punching with 2-5kg dumbbells, complete 3 sets of 10-15 repetitions. Bench presses: Complete 3 sets of 10 repetitions. Shoulder presses: Do 3 sets of 10 repetitions. One-arm lateral pullbacks: Complete 3 sets of 10-15 repetitions. Depth jumps with 1-5kg dumbbells: Do 3 sets of 12-15 repetitions. Single leg hops with 2kg dumbbells: Do 3 sets of 15 repetitions. Close with five minutes on the bike and full body stretching. Follow this routine 2 days a week on your non-boxing training days.
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