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    ***FITNESS INSTRUCTOR / BOXING COACH*** Advice Here...

    Hey BBers,

    I am a Fitness Instructor, Former Amateur Boxer and Big-Time Boxing fan.
    I am also a social boxing coach.

    Any questions or advice about the sport, let me know and if I can answer them I will.

    Peace.
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    Awesome and any ideas for a weight traing program for boxing, I'm starting in a few weeks.
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    Any advice on a boxing or muay thai weight training program would be great.

    Also I was wondering, naturally Im left handed and yet my trainer is training me Orthodox which is fine by me but will I still be able to pick Southpaw up with ease later on?
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    Originally Posted by LetFireFall View Post
    Awesome and any ideas for a weight traing program for boxing, I'm starting in a few weeks.
    First question is do you workout already? If so what?
    1) If you are new to working out in general then my advice to you is to do bodyweight and boxing drills to gain basic strength. After a month, you could move into weight training as well as boxing. Why?
    A combination of to 2 for beginners is a big load. Boxing drills do take their toll on the body.

    2) If you been working out already then my advice is to focus on compound exercises as well as boxing drills. Suggesting you will doing at least 45mins of boxing training per session, you should do the boxing on one day, the weights the next and so on.

    So say, as an example, that you doing boxing on a Monday, you would weights on the Tuesday and boxing again on the Wednesday.

    On weight training days I would do exercises such as Bench Presses, Squats, Deadlifts, Uprights Rows, Crunches, Oblique Crunches and Shoulder Presses.
    These or similiar.

    On the boxiny days remember to include plenty of cardio work (besides the actual drills) such as moving around the ring, jump rope, mirror sparring etc.

    Hope this helps.
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    Originally Posted by RoryOC View Post
    Any advice on a boxing or muay thai weight training program would be great.

    Also I was wondering, naturally Im left handed and yet my trainer is training me Orthodox which is fine by me but will I still be able to pick Southpaw up with ease later on?
    Read my advice above to LetFireFall for training purposes. With Muay Thai however, I am not the best to ask about it. With boxing, the Legs are there help drive power all through body and out through a punch. Also they provide stability. In Muay Thai, you use them for actual strikes so I could suggest training them in a way you would train your arms to punch, but I could be wrong.

    I have seen trainers show their southpaw boxers to fight in an Orthodox stance. This is ok, most of the time. It may be a big benefit because some boxers can switch stances during a bout which can greatly mess with an opponent.
    I would ask your trainer to teach you Orthodox in one session and Southpaw in another. So you can familiarise between the two. If he refuses, ask why? And judge on his answers. If he doesn't answer to well, he may be teaching you to fight Orthodox because that's what he is comfortable with. Bad idea. A good trainer will use what he has and turn it into something, not change it completely to benefit him.
    If you catch my drift...

    Hope it helps.
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  6. #6
    recovering from rc injury Overbech's Avatar
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    how do you feel about ross boxing?
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    Originally Posted by Overbech View Post
    how do you feel about ross boxing?
    I am 20 years old, with a steady boxing training history, boxing knowledge and a fairly good amateur competition history.

    Ross boxing. His name is Ross right? Haha.
    He is well...older then me. Would have more experience then me and more credentials. I have sought advice from him on a few occassions.

    Not saying I am the best instructor or even close to the best but the articles featured on rossboxing do not go against what I believe. Everything I have read on there, I agree with.

    It's a great website and he has even made articles for bodybuilding.com
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    Thread Revival
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    Originally Posted by LUCKY_13 View Post
    Thread Revival
    sup?
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  10. #10
    Nine Inch Toe Nails FearNoWeight's Avatar
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    Is bodybuilding based purely on its muscle mass properties as opposed to its strength properties beneficial for boxing and fighting in general?
    Last edited by FearNoWeight; 12-21-2007 at 06:11 PM.
    "Everybody wanna be a bodybuilder... but nobody wanna lift this HEAVY-ASS-WEIGHT!!! I'll do it though!!!"
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    Originally Posted by FearNoWeight View Post
    Is bodybuilding based purely on its muscle mass properties as opposed to its strength properties beneficial for boxing and fighting in general?
    This depends. Increases in muscle size will have an effect on strength but not significantly as would strength training.
    How muscle mass will benefit boxing can be questioned.
    The main aspect of boxing, in attack, is power

    P = W/T

    That is,
    Power = Work over Time.
    Power = The rate at which strength can be exerted over speed.

    Muscle mass is Hypertrophy and true hypertrophy is an increase in both Fast and short muscle fibers however minimal in both cases.

    Hypertrophy training would benefit the performance of a boxing athlete but not as much as one who does their strength and endurance work seperately.
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    Hello I Have been Doing Boxing Here and There but I want to get seriously with kickboxing.
    Throwing hard punches
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    Originally Posted by RichYoungXX2 View Post
    Hello I Have been Doing Boxing Here and There but I want to get seriously with kickboxing.
    Throwing hard punches
    That's cool...

    Something I can help with? Lol.
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    "The best punch is where you can hit him but he can't hit you. That's what the science of boxing is all about." -Cus D'Amato
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    Trying to keep the thread going strong...
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    Two words.

    Shoulder health.

    Discuss.
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    Originally Posted by Big_fuzzy View Post
    Two words.

    Shoulder health.

    Discuss.
    Two words.

    More info.

    What's your question?
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    Its a very broad question.

    But how do you a sa coach and programmer go abut ensuring your athletes have optimal shoulder health in such a violently powerful sport?

    I assume and good coach wqould make weakness correction and joint safety paramount as this directly correlates with performance.
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    Originally Posted by Big_fuzzy View Post
    Its a very broad question.

    But how do you a sa coach and programmer go abut ensuring your athletes have optimal shoulder health in such a violently powerful sport?

    I assume and good coach wqould make weakness correction and joint safety paramount as this directly correlates with performance.
    Well it's a building stage isn't it.
    I am not going to give a beginning athlete a pair of gloves, a heavy bag and say 'go all out.'
    I will progress them over time, starting with bodyweight exercises.

    I will then use resistance training and sport specifics training based on an athletes level of fitness.

    In time I will incorporate plyometric training as to make their shoulders be able to withstand sudden, explosive movements.

    You are right. They are equally important.
    In boxing word but I would say...learning how to hurt is just as important as learning to avoid getting hurt.

    EDIT: Above I have only stated the physical aspect of my answer. I mean, I can get deep and start talking about nutrition and such, but you would already know that.
    Last edited by LUCKY_13; 12-23-2007 at 01:53 AM.
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  20. #20
    Registered abUser irongrasshopper's Avatar
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    Originally Posted by LUCKY_13 View Post

    2) If you been working out already then my advice is to focus on compound exercises as well as boxing drills. On weight training days I would do exercises such as Bench Presses, Squats, Deadlifts, Uprights Rows, Crunches, Oblique Crunches and Shoulder Presses.
    These or similiar.

    .
    so rippetoes or 5x5 would be go programs for boxing, thinking about muay thai prob not for afew months though, what else would be good for prior conditioning for this sport, skip rope, sprints, ????
    i have a bag but should i wait to learn proper technique before training or just get into it??
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    Originally Posted by irongrasshopper View Post
    so rippetoes or 5x5 would be go programs for boxing, thinking about muay thai prob not for afew months though, what else would be good for prior conditioning for this sport, skip rope, sprints, ????
    i have a bag but should i wait to learn proper technique before training or just get into it??
    Plenty of jump-rope! One of the best conditioning exercises in boxing.
    Also I would do HIIT training.
    If you don't know what HIIT is, basically it's like this:

    Sprint: 30 seconds
    Jog: 1 minute
    Sprint: 30 seconds
    Jog: 1 minute


    Just keep continuing this routine until you can't no more but go no longer then 30 minutes for starters. Before it warmup and stretch and after it cooldown and stretch.

    This is a very good way to increase aerobic fitness, stroke volume, lose bodyfat, etc.

    The way it is done can be altered though, look it up for more info.

    About bag work, learn proper technique before actually training on the bag, but you can for now use light jabs, uppercuts etc which can help build your slow-twitch shoulder fibers. Just stand close to the bag, don't try and be impressive. Just light punches with the left and right in a fast-kinda speed.
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  22. #22
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    I've started to jump rope now for a couple of weeks and i've found my shoulders tire when skipping. Is this normal or am i not skipping right?

    Also i'd like to know what are the main muscles involved when punching, for example the straight jab.

    Oh and is doing HIIT on an exercise bike just as effective as running?

    Cheers
    pain of discipline >> pain of disapointment
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    at what rep range should one be working out with? high reps or low reps? i heard low reps can make you slower, but high reps builds endurance which won't make you slower?
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    yo lucky7 what you suggestion my bulking meal be ?
    can you please make a plan for me for a day ?
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    Originally Posted by LUCKY_13 View Post
    Plenty of jump-rope! One of the best conditioning exercises in boxing.
    Also I would do HIIT training.
    If you don't know what HIIT is, basically it's like this:

    Sprint: 30 seconds
    Jog: 1 minute
    Sprint: 30 seconds
    Jog: 1 minute


    Just keep continuing this routine until you can't no more but go no longer then 30 minutes for starters. Before it warmup and stretch and after it cooldown and stretch.

    This is a very good way to increase aerobic fitness, stroke volume, lose bodyfat, etc.

    The way it is done can be altered though, look it up for more info.

    About bag work, learn proper technique before actually training on the bag, but you can for now use light jabs, uppercuts etc which can help build your slow-twitch shoulder fibers. Just stand close to the bag, don't try and be impressive. Just light punches with the left and right in a fast-kinda speed.
    thnx repped
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    Originally Posted by fozza View Post
    I've started to jump rope now for a couple of weeks and i've found my shoulders tire when skipping. Is this normal or am i not skipping right?

    Also i'd like to know what are the main muscles involved when punching, for example the straight jab.

    Oh and is doing HIIT on an exercise bike just as effective as running?

    Cheers
    At first skipping will make your shoulders tire. This is normal, but after say 2-3 months if this is still continuing I would say your arms are to tense. Relax your whole arms. Some skippers spin the rope using their elbow joints and others just their wrists. Try one or both of these. It may take some practice because but once you have the hang of it, you should be fine.
    Don't worry I have been doing boxing training for some time and still sometimes my shoulders hurt, especially if I am trying to hard. It's just a matter of concentrating, relaxing and co-ordination. You'll get it.

    Punching. The truth is for an effective punch the whole body is used, well actually not the whole body but a line of the body. What I mean?
    Take the straight jab. The effective techinque for a jab is as such, moving from the foot to the fist. (Orthodox example):
    The whole arm extends straight out in front of you.
    The punching arm's shoulder should be rolling in/turning in behind the fist.
    The torso will turn in slightly.
    The leg on the same side of the punching arm (jab) will lean forward at the knee.

    So basically the power/force for the jab comes from the very bottom of the foot, up through the torso, into the shoulder, along the arm and out through the fist. That is the effective way. If only the arm is used, you will push in the punch rather then striking which you want to do.
    So the muscles used are everything almost. The forearms, the bi and tri's, the shoulder, the back, the chest and abdominals and all the legs.

    Doing HIIT on a bike CAN be as effective as running except it will be harder to judge what full exertion is and such. In running you can tell where the exertion point is because your body feels it. On the bike but you will have to determine your level of exertion. I have done HIIT running, treadmill and on the bike. I find running more quicker and effective because I had to constantly change the levels on the treadmill/bike to workout my mx speed.

    Each to their own but. You might find it better to do it on a bike.

    Merry Christmas.
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    I'm currently doing Bill stars 5x5 and 2x a week kick boxing. Would this be ok to do?

    Also its christmas holidays and the gyms and rings are closed. So i cant do anything for 2 weeks bassically. As i don't have any weights. What do you suggest would be the best way to prep myself for endurance for when my next session of kick boxing starts in 2 weeks. I'm really unfit.
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    whats the best way to train for speed? other than adding wrist weights and ankle weights.

    also is there any other way to speed up the process of making my left hit as hard as my right when switching to southpaw? other than just working a heavybag in southpaw stance?

    know of any good vids on the net that have some good bag work routines? I used to train in a gym, but quit because of my schedule. now all i have is a heavy and speedbag in the garage...
    Last edited by KrisWiggly; 12-23-2007 at 08:18 PM.
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    Originally Posted by Gio132 View Post
    at what rep range should one be working out with? high reps or low reps? i heard low reps can make you slower, but high reps builds endurance which won't make you slower?
    What is your goal?

    If you want to get stronger its heavy-weight (75-90% 1RM) with low-reps.

    If you want endurance then it's light-weight (50-65% 1RM) with high-reps.

    If you want muscle size then its mid-weight (65-75% 1RM) with 12-15 reps.


    Speed is not necessarily dependant on these methods though. A popular belief by people is that strength-training will make a boxer slower. This is not true UNLESS the boxer only trains with strength-training and nothing else.

    Strength-training works your fast-twitch muscle fibers which are responsible for short, sudden, explosive movements (eg: punching, kicking, sprinting etc)
    These F-T fibers become tired very quickly and so if a boxer was to do strength training ONLY then they would become tired quickly and would become slower.

    Endurance-training works your slow-twitch fibers which are responsible for long-distance, long-timed movements (eg: distance running, repetitive actions etc).
    These fibers do not get tired as quickly or easily as F-T fibers but do not exert as much power as F-T fibers do.

    If a boxer is to train both of these fibers, then when he is punching, he can do it fast and hard using his F-T fibers. When these fibers become tired though, the body will use the S-T fibers to prolong the body's ability to continue the desired movements.

    If a boxer only trains his F-T. He will be strong but slow and get tired easily.
    If a boxer only trains his S-T fibers. He will be faster, less tired but not very strong.

    The best benefit comes from a combination of the two.
    More routine right now is doing strength-training one day and the next endurance and plyometric training.

    Plyometric is explosive, fast movements that are very beneficial for speed but can be very dangerous to perform for beginners. Need more info just ask.

    The most important training though for boxing...is boxing. Sport-specific training as it's called.
    Heavy-bag work, speedball, floor-to-ceiling ball, skipping, shadow sparring, etc.

    Combine all together, each on different days and you'll see the results.

    Merry Christmas.
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    Originally Posted by dogster126 View Post
    yo lucky7 what you suggestion my bulking meal be ?
    can you please make a plan for me for a day ?
    A meal plan?

    I don't know what you eat but I can give you a guideline.

    High-Carb foods (Pastas, Wholemeal/Multigrain breads, Wheat/Oat Cereals, Rice)
    High-Protein foods (Fish-Tuna esp, Chicken Breast, Eggs, milks)

    If I was you, I would be eating 6 times a day. My rough guideline would be like this, but the timing depends on when you can eat, when you workout etc.

    Breakfast: Wheat/Oat Cereal with Soy Milk, piece of fruit, 2 slices toast.
    Brunch: Sandwhich with tuna or chicken and salad.
    Lunch: Pasta meal with veggies.
    (Workout and Supplements)
    Snack: Egg whites and baked beans on toast.
    Dinner: Chicken with veggies and bread.
    Dessert: Low-Fat ice cream with fresh fruit.

    I mean my diet isn't always gonna be like that, you would change it to avoid boredum and stuff.

    Main thing is to keep your calories up (you will have to workout your daily caloric intake. Calculators here on BB.com). Make sure most of your calories come from healthy means eg: Carb means, Protein meals, fruit and vegies etc.
    Try to avoid fat-foods. Try to keep salt intake low and sugar only sometimes.

    Dealing with meals and food plans is hard over the net and would take lots of info. If you want I can do this for you after the new year. Lol, my head needs a break for the next 2 weeks at least. Lol.

    Merry Christmas.
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