Category: Drills & Techniques

  • Make Your Punches Count

    Make Your Punches Count

    Eight phenomenal non-stop rounds in the boxing ring last night with my trainer.

    I am consistently amazed at how much my boxing improves when I’m in the ring with her. I work so hard, learn so much, and have such an incredible experience.

    I had gotten to the gym an hour early to do 30 minutes of slow cardio and a long, careful stretching routine. I felt pretty warm and flexible, but wanted to preserve my energy for our rounds. I have not been training with intervals lately so I knew I’d have to work harder than usual to go whatever distance she chose. She knows I always want at least 6 rounds, but she has the capability to do far more; I’ve seen her go 15 straight rounds as fresh boxers on our team cycle in and out with her. She has phenomenal stamina.

    Last night I was a little nervous before we began; I couldn’t get the image of Bonnie’s last fight out of my mind. The jab-right combo — which instantly dislocated her opponent’s jaw and ended the fight with a first-round TKO — played itself over and over again in my head. I didn’t want to say too much about it in advance to Bonnie because I didn’t want listening bystanders to make jokes.

    It helped that she was relaxed but very serious as we geared up; this is a pro boxer coming off a big win, maintaining her form for her next fight in August. It could be a title fight. What we’re doing together is for real.

    Right before the bell rang I caught her eye. “I’m a little nervous,” I said, tapping my left glove to my jaw.

    She immediately caught on. “No need,” she returned quietly, shaking her head slightly. My fear immediately dissipated. What this woman says, you can take to the bank. The bell rang, we tapped gloves, and began to box.

    She almost always lets me throw the first combinations. Sometimes it’s spooky; you have the sense that she’s sizing you up and once she has your measurements will quickly put you on the canvas. When I’m in the ring with her I can feel her coiled power, all that potential energy swirling and packing into her body and awaiting release. Mostly I take the open shots she gives me with the sure and certain knowledge that I have one solid defense against a boxer who is better than I am: one million jabs.

    I have to throw more shots, whether they are good, bad, or otherwise. Jabs are the way to keep your opponent from thinking and planning. They keep her off of you, make her hesitate or defend. A wall of jabs is the surest way to open a path to a real shot, a solid right or a hook to the body, whatever it takes to get in on your opponent and score some pain.

    Lucky for me the old Bonnie, the pre-getting-ready-for-a-fight Bonnie, was back last night. She was content to make me work hard for four rounds while she sat back and sipped lemonade, periodically shooting a wicked punch out to make me remember just how deadly she can be.

    I was thrilled and amazed at how many of her left hooks I slipped. I got into a pattern with my combos — finally! — of punch-punch-punch SLIP. And it worked, because Bonnie loves to throw those hooks at my head when I come in at her. Several caught me clean, but many more slipped, catching no more than the edge of my glove or headgear. I was jubilant.

    In round four I began trying to throw my own left hooks. We’re both orthodox boxers but I frequently circle left on her for fear (respect, I meant to say respect) of her left hook. Last night I was circling right, having figured out the left hook but now being wary of that deadly right cross. I threw several hooks, but they were all in my arm, no body power behind them because I was staying to my right. Where the hell is Mike Tyson when you need him? I kept at it until I saw her grinning.

    “What? I’m trying to get in a left hook, dammit,” I slurred over my mouthpiece.

    “I know,” she said, “but you have to move in closer to get it.”

    Yeah, right. Move in closer to that right cross. My jaw ached just thinking about it.

    “Use your jab,” she advised. “Get in behind it, then whoomp.” She demonstrated for me.

    I tried a few times, even demanding that she slow down and let me move through it a few times on her. But when we got back into the action, I bailed. Back to a thousand jabs and slips, at least that was working for me.

    In round five she started in with her real power. “Bonnie’s warm!” I shouted to the gym. “That means cheer for me, not her,” I joked to one of the guys watching ringside. I was comfortable, in the zone, stoked. Honored that she knows she can unleash that kind of power on me, and more: I can take it!

    The gym echoed with the sound of serious blows being exchanged. I went ahead and exchanged all my chips for power and threw the hell out of what I had. She and I both roared with that crazy, brutal, we’re-in-it-now joy. I was drenched, working hard to breathe after combos. The world faded and there was only boxing.

    At the bell for the seventh round I realized a small crowd had gathered to watch. I suddenly realized that this was the first time Bonnie had been seen in the ring since her fight. I had made my six rounds with joy, with pleasure, with power. And now I was sucking for air and people were watching. Oh well, I thought, let’s see what I have left to give. And we boxed.

    Unfortunately, I caught a solid uppercut to the diaphragm toward the end of the seventh round, and all oxygen exited my universe. Bonnie knew it immediately, and I turned to the ropes and raised my arms to let some air back in to my lungs. “Just a second,” I gasped, “…need just a second.” She backed off and paced, and I cursed gently (because I find this helps) until I could breathe again.

    Ten seconds later I banged my gloves together. “Let’s finish this,” I called, and we touched gloves and worked.

    I finished the seventh round and collapsed gratefully against the ropes, finished. Except Bonnie wasn’t finished. “That was seven rounds?” she asked our ringside crowd, sneaking a look at me. “That feels so… unfinished.”

    I groaned.

    “I hate odd numbers,” she continued, laughing. “And I’m not even tired. Let’s do one more.”

    She knows I can’t resist. I’m helpless against her charm. Or else I am stone cold crazy.

    Yeah, probably that latter one.

    “You got it, Boss,” I told her, dumping half my water bottle over my head. I had no jabs left. I’d thrown everything I had. My arms were marshmallows. I got back in my corner, mentally prepared a battle plan for keeping out of range and covering up with a tight guard, and awaited the bell.

    It was true, she looked fresh. She performed with power and precision, hardly winded at all. I survived the eighth round with determined grace, and stripped my gloves off at the bell. I felt incredible, awesome. Best night of my week.

    But I was thinking later about why she was so fresh after eight rounds.

    As I looked back on it I realized that as the better boxer, she knew she didn’t have to throw as many punches as I did. She threw far fewer, but many more of hers were good or even excellent hits. Many of my jabs, which are effective at keeping her out of my space, don’t land with power or don’t land at all. They are still effective, but it means I’m throwing far more than she does. I go after her with everything I have, staying on offense at least 80% of the time, rarely resting.

    She boxes as if on very serious holiday, absolutely nothing is wasted, no moment is unplanned. Every combination, every segment of footwork, each careful moment of rest and defense is laid out like a fierce ballet. Every single punch counts.

    God, I want to box like that.

    I’m guessing she’ll give me more lessons. Meanwhile you can call me Woman of 1000 Jabs.

    And keep your eye out for my left hook, people. It may be young, but it’ll mature and bring a house of pain with it.

    Image of me sparring by Ken Hall Photography.

  • A Boxing Footwork Epiphany

    A Boxing Footwork Epiphany

    You know how sometimes — just once in a great while — everything you’ve worked so hard for suddenly comes together in a beautiful, quiet epiphany?

    I had one of the best boxing nights ever last night.

    The boxing team had finished warm-ups and we were slugging our way through six rounds of independent shadowboxing. Round after round of shadowboxing is kind of like practicing scales on the piano for an hour; there are times when you (and everyone who has to listen to you) think it will never, never, never end. The sameness becomes oppressive and you feel like you aren’t learning anything, only going through the motions of the old stuff until you’re half batty.

    But it pays off, all that practice.

    Last night I was in round four, or five, or seventy million of shadowboxing when I suddenly realized that I was dancing.

    I know, weird.

    But I promise you, I don’t have a graceful bone in my body. I have trouble not snickering when my coach tells me (with a patient sigh) to be “light on my feet,” balanced; perfectly poised between my lead and back foot, able to slip easily in any direction in that peculiar fashion native to the ring and essential to boxing.

    I lurch. I stumble, trudge, and and haul my body through space in the most ungainly fashion.

    But I didn’t last night. My brain was far, far away when suddenly the Ghost of Fabulousness whispered in my ear. Lightly, so as not to scare the shit out of me. You’re dancing.

    I considered this. There I was, balanced lightly between my lead and rear foot. On my toes. Sliding effortlessly, never overbalanced. That easy bobbing, swaying, dip and weave unfolding gracefully in every direction.

    For the first time in memory, I loathed the bell that would end it.

    It wasn’t a sparring night, so I didn’t get to test my work in the real boxing arena. But when the trainer put us on the heavy bags I was filled with power. I punched through. I moved with grace. I was unstoppable.

    Unstoppable.

    Thank God for these moments. They are the stuff of hope.

    Image by zarajay

  • Lessons in the Ring: Footwork

    Lessons in the Ring: Footwork

    Recently I had the privilege of working one-on-one with a favorite trainer of mine; his name is Mike and he has the moves of a ninja assassin (I know tons of those guys) and the heart of a teacher. He mostly teaches MMA, and I frequently find myself thinking, “If I could box like he fights…” So with that in mind I arranged for a little bit of training time with him.

    It’s amazing how much you can learn in one short hour. Mike had me shadowbox for a few minutes or so, and gave me some pointers that will take me months to integrate.

    1. So much hinges on balance.
    I didn’t realize I’d been keeping most of my weight either on my front foot or (more frequently) my rear foot. This means I’m slow to move and if I add leaning back (which I tend to do) I could easily end up on my butt on the canvas.

    We have an old tire out on the loading dock behind our gym. I’ve spent time standing on it in my boxing stance, shifting my weight forward and back in the classic boxer shuffle, trying to get the hang of keeping my balance so precisely carried between my front and back foot that I can move quickly in any direction.

    Sound easy? I wish.

    2. Use the ball of your rear foot.
    I had been letting my toe pivot when I threw a straight right or a right hook, but I wasn’t keeping the ball of my back foot in solid contact with the ground and using it to push my punch out. This means I’m letting my arms do all the work when I could use my legs too.

    3. Duck under with a crescent step to the side, right hook.
    I really wasn’t working any angles, just boxing straight on. Mike drilled me on this simple “crescent” step — where you slide your right foot up and out to the side — before throwing a right hook. The ducking and sliding is in combination with a wind-up for that hook, which can go to the head or body. But all of it depends on getting the footwork right.

    4. Keep toes on front foot pointed straight at your opponent.
    I had been pointing mine to the right slightly, as if I were trying to get a head start in moving to the right (customary, when two orthodox fighters are working together). But this leaves me just slightly off balance and prevents me from moving quickly to the left.

    Just four more lessons on the way. Shout out to Mike Velotta: thanks so much!

    Image by danielmorris (kinda Christmassy, dontcha think?)

  • 3 New Lessons in the Boxing Ring

    3 New Lessons in the Boxing Ring

    My newest sparring partner is 6’4″ and two hundred and please-don’t-hit-me pounds. Monstrous. And wonderful in the ring. We had a very respectable five rounds in the ring this weekend and he taught me a lot.

    Obviously a guy this big has to work with care when sparring a skinny chick like me. So we did what you do when you know it’s not evenly matched: you warm up a round or two, then begin to work on some very specific skills. In his case, defense, and in mine, getting past his defense. So I started out working my way past his ridiculously long reach to land a punch to his head or body, and being deeply satisfied when I could land something solid without taking too many of his jabs in exchange.

    But after a while I began to notice how much chasing I was doing in the ring. We were circling at a pretty high speed, and I could feel myself wearing out. The constant advice from my trainer and my corner was to keep moving, keep moving. It was imperative to slip and dodge as many of his punches as I possibly could. And I was pretty damn motivated to do so, but was starting to really get winded by the third round.

    On the bell I heaved my mouthguard out and panted, “I feel like I’m having to chase him all over the ring. I can’t figure out what to do; I have to keep moving.”

    “You do have to keep moving,” my coach replied, “but you need to quit chasing him. Move your head, slip his punches, but stay in the center of the ring and let him come to you for a change.”

    You would think this would not be so difficult, but I feel like I’ve been diving after my opponent since the first day I stepped into the ring. I’m not sure why I do this, but for the first time ever I forced myself to put all other systems on auto-pilot (keep the jab out there, move the head), stop circling, and try to wait for my opponent to come to me.

    It’s agonizing, the waiting. And it wasn’t working right, I could tell. At the end of the third round I groaned my frustration to my trainer. And she gave me a magic word that made it fall into place. “Pivot,” she said. You can’t stand there and get pounded, you have to move. But you don’t want to burn up your energy circling all over the ring. So stay in the center, throw your combination, then pivot away so that his returning fire hits the spot you just left. And then he has to come to you to throw again.” Suddenly everything came in to sharp and immediate focus. I saw — literally, as if someone had projected it on a screen — how this tactic could work. I bit down on my mouthguard, banged my gloves together, and when the bell rang I surged to the center of the ring.

    It worked. Throw, pivot. Throw, duck, pivot. I was awkward and sloppy, but onto something. Coby grunted encouragingly when I got it right, and we worked the round three more long minutes, swinging, sweating, and making our brains teach our bodies new patterns. The fourth round passed in a haze of hard labor.

    At the bell I poured water over my head and asked for help again. I could feel it coming together, but was having trouble keeping command of the center of the ring. “Why am I still losing control?” I asked, working to recover my breathing.

    “Because,” she said, “you are moving at the same speed as your opponent. You’re running less because you’re pivoting, but he’s able to circle the ring on the outside enough to keep wearing you down. You have to cut him off, and to cut him off you’ll have to move faster than him for a minute. Dart in front and force the confrontation. Punch and pivot. Recover while you wait for him to come to you. If he starts circling again, cut him off again. Dart ahead, throw, pivot, rest. You’ll get it. Keep working.”

    How did I never realize I was constantly matching, but never exceeding, the speed of my opponent? But it was totally true. And I found that the short darts, the burst of energy, served me well. There was no finesse left in me, no secrets, no subtlety. But new knowledge buoyed my spirits and I pushed myself on, finishing our fifth and last round feeling like a rock star.

    Stop chasing and pivot. Wait for him to come to you. Cut off the ring by moving faster than your opponent. Three new lessons, and dozens of sparring sessions stretching ahead of me in which to practice and learn them. It feels awesome to be growing and learning in the ring.

    And it’s even better knowing I have incredible sparring partners and trainers there helping me become a better boxer. Exuberant and grateful fist bumps to all of you: Coach Bonnie, Lisa (in the corner), and Coby. You guys rocked my week.

    Image credit: helico on Flickr
  • Box Jumps

    Box Jumps

    If you are looking for a new exercise to increase your explosiveness, your vertical, and your stamina, box jumps may be a good part of your lower-body mix. They are a pretty intense exercise, and I wouldn’t recommend them for anyone who is just starting a workout routine. I’m fit and these bad girls kicked my butt pretty quickly.

    The first time I tried them, I simply jumped with both feet onto the aerobics platform (about 10 inches high) at the fitness gym. Rather than stand all the way up on the platform, I kept my knees flexed and jumped gently back down. They looked pretty much like this. I did three sets of 30 seconds each, getting in about 30 jumps on each set. I moved carefully and kept a sharp focus on each movement, so that I didn’t twist or bust something. (That’s all I need!)

    Then I did a little bit of research online and talked to some friends who suggested a slightly different approach. I used a higher box — the LifeTime Fitness near me has a set of boxes for this very purpose — and worked only on the jump, not on high repetitions.

    My box was about 17 inches high, coming up just below my knees. The height was a little intimidating at first, but I didn’t have any trouble actually reaching it. The trick is that you’re not hopping up with your legs hanging straight down, you are actually raising your knees in order to gain some height.

    So you stand with both feet solid in front of your box, squat down, then jump up. I bring my hands up to help with my momentum, and make an effort to land with the entire length of my feet on the box. You may have to experiment a little with how near or far away from the box you need to be to get the arc right.

    The object is to land softly, without a loud “WHOMP” that turns all the heads in the gym to where you are laboring really hard to do something that looks really simple. In order to get a nice soft landing I’d need about three yards of cotton batting on top of my box, but I’m working on it. It’s also important to stand straight up once you land on top of the box, like you would in a squat exercise. Then, rather than jumping off the box like I did with my low, quick jumps from the first day, I simply stepped down. I did three sets of 10 careful reps each.

    Here’s another page with a simple explanation and good pictures of the box jumps.

    I was careful to NOT do these on a day before any of my boxing-specific workouts, just in case they were hard on my hips or knees, but I haven’t had any difficulty with that. I plan to continue working on the 17″ box, and have my eye on the next higher one. The competitive gene Does Not Ever Die.

    Here is my favorite video of all the box jumpers I saw on my surf. Wouldn’t you love to be able to hit that 50″ jump?

    Box Jumps from Patrick Cummings on Vimeo.

    Image credit: Rodrigo Basaure on Flickr.
  • You Can Cheat on Curls (and It’s Okay)

    You Can Cheat on Curls (and It’s Okay)

    Every boxer does bicep curls. Most people who train with weights for a sport do bicep curls. And if you work out in a gym with other people (rather than in your garage or basement by yourself) you’ll see lots of curl cheaters.

    These are usually the younger kids in the free weight pit who are trying to curl too much weight. They’ll load up, then stand in front of the mirror and try to sling the weight up to their shoulders, bending their backs and swinging the barbell up in a fairly uncontrolled motion. They let it fall down again, then use the momentum of the backswing to get the weight up for the next repetition.

    It’s unsafe, it looks awful, and I cringe when I see it.

    But curl cheating can actually be helpful when done right. A slight rocking motion can strengthen the muscles — primarily your back and abs — that support a bicep curl. Every time I’ve seen curl cheating done well, however, the weightlifter was wearing a weight belt for support, and I highly recommend this as a safety measure.

    Although I use them regularly, I’m not a big fan of controlled weight machines. They build in so much control that they seem to over-isolate the muscles being trained. This will not help you in your sport, because your muscles function like a team. They are carefully interconnected and need each other to perform at optimum capacity. When you train them in complete isolation, they aren’t as good at functioning together; you see this same effect in All-Star teams when individually good players are thrown together as a team for the first time — it takes them a while to learn to play well together.

    So if you are training with machines, be sure to add free weights into the mix and learn to control your weights as you lift them. And if you’re curling with free weights, wear a belt and let your abs and back get into the mix once in a while.

    Sometimes it’s okay to cheat!

    Image credit: dougww on Flickr
  • How To Throw A Punch

    How To Throw A Punch

    Every woman should have the opportunity to throw a punch, just to see how it feels.

    Lots of guys have done this already, either in the mosh pit at a Bad Brains concert, behind the high school where the bad kids smoked, or in a bar after three too many PBRs. Sorry people, Wii Boxing does NOT count.

    So, ladies. They’ve done it, and now it’s your turn.

    Get in position
    If you don’t know anyone who has a heavy bag, get a friend (preferably male, just because you’ll enjoy it) to hold up a big fat couch seat cushion in front of their upper torso. If you are right-handed, stand with your left foot ahead of your right, with your left toe pointing toward your human punching bag, and your right foot pointing out to the right. Bend your knees just a touch, and keep the same amount of weight on each foot. You should feel solidly planted, not tippy. Your left shoulder should be in front of your body, so that you’re slightly sideways to your opponent. (Switch the whole deal if you’re southpaw.)

    Make a fist
    Curl your fingers into your palms, and DON’T put your thumb inside your fist. Curl it around your clenched fist, not over the top. Bring both fists up to your chin, and keep your elbows in. Keep your chin down. The second (middle) knuckle of your left index finger should be touching your chin or cheek.

    Since you don’t have wraps or gloves on, you’re going to throw a few easy punches rather than all-outs. After you fall in love with boxing (in oh, about 10 minutes) you can run down to Dick’s Sporting Goods and purchase wraps and gloves and hope your friend is still game. But for now…

    Throw a slow-mo left jab
    Slowly push your left fist straight out from your chin toward your, um, friend. If he doesn’t have the cushion up high enough yet, he soon will. As your fist goes out to make contact, it should rotate so that the point of impact is between your first two knuckles (index finger and next finger). Your arm should be fully extended. If you are too close, now is the time to back up slightly so you can get full extension.

    Stance check
    Leave that jab out there and check your stance. Are you still balanced? Is your right fist still up at your chin? Is your chin still tucked in? Alrighty, then. Bring your left jab back home and prepare to throw it again, only faster this time.

    Throw a real left jab
    Give your partner an evil grin. Here comes the fun part. This time when you throw your left jab, let it start slow and finish fast, with a snap at the end. Mmm, this is gonna be yummy.  Technically your left jab should be aimed toward his nose, but since he’s being helpful, keep it aimed at the cushion on the center of his chest. (For now.) Throw that left jab a few times and enjoy feeling it thwock home. Lovely, isn’t it? Does he look slightly worried yet? He will.

    Now throw the right
    The left jab is your lead punch; it sets you up for the Real Deal, which is your power punch on the right. Where the left jab has pop and sting, the right should carry weight and pain. Throw the right with the power and motion of your body behind it: when this punch is fully extended, your right hip and shoulder will rotate forward and your right heel should leave the ground with a slight pivot. Throw this slow-mo, and make sure you aren’t putting yourself off-balance when you throw it. Do two or three for practice.

    The old one-two
    Now put the two punches together. Left jab, right power. Be sure to draw back each punch before you throw the next one. Keep your fists high and don’t square up to your opponent — stay in your stance.

    Has your friend asked for a break yet? Feels powerful, doesn’t it? You like it, don’t you?

    I thought you would.

    Image credit: ajdagregorcic on Flickr
  • 3 Illegal Boxing Tactics and How to Defeat (and Employ) Them

    3 Illegal Boxing Tactics and How to Defeat (and Employ) Them

    Recently I wrote about growing up playing suburban street basketball, and how I had to unlearn all the utterly illegal but completely standard-for-the-street tactics when I joined my first real team.

    Boxing has a similar array of “street” tactics, and I’m coming to know them better of late. I was recently in the ring with my favorite sparring partner Tim, who is always dragging out some new way to piss me off and make me work harder in our fights. I hereby attribute my knowledge of all the following sneaky and illegal tactics to him, and hopefully I can shrug my shoulders and pass the blame when I get called in the ring for using them myself.

    1. Pushing straight arm

    My single most hated tactic. Tim shoots out a straight right and keeps it there at the point of contact, leaning into me and shifting his feet as necessary in order to hold me there. Pisses me off just thinking about it.

    How to defeat it: Circle right. Sounds easy doesn’t it? I hereby invite you to share the ring with Tim sometime and see if you can get past the rapid-fire left jabs that keep me from escaping. I have also tried ducking under the right to deliver a left hook to the body, but it’s tough if he matches you move for move and keeps that right in place. Or just dances back once he realizes I’m getting loose. This move is rarely never called in our sparring. My trainer prefers that I get tired enough of it that I finally learn to defeat it. I hear you saying, “Good luck with that.” Thanks.

    To be fair, Tim has to share credit for this nasty practice with my uncle John. As a wretched teenager John would do something to utterly infuriate his little brother Eddie (who was my age), and when Eddie charged him with fists flying, John simply employed his greater reach to hold Eddie at arm’s length, typically by clamping his hands on Eddie’s head. Yeah.

    2. Foot stomp and hold

    I kid you not, Tim does this to me, and I’m pretty sure he gets a charge out of it. He’ll step out of his stance when I’m getting a good combination going and stomp my left foot to the ground with his right and hold it there, pretending to be oblivious.

    How to defeat it: The important thing here is to not fall on your can or get knocked there. Last time he did it I shouted to the ref and performed my best outraged theatrics (like I used to in b-ball) to draw attention to his foul. Tim continued to pummel me while I hollered, but it did get called. Unfortunately in boxing there’s no foul shots awarded or he would have had to cool his jets while I got in a few sweet points on him. If I were Marvin the Martian I’d destroy him with my Illudium Q-36 Explosive Space Modulator.

    3. Leaning

    Tim and I are in the same weight category so I’m continually surprised at how effective this is when he does it to me. We get into some close fighting and he’ll just throw his weight on me and press downward, forcing me out of my stance, off my punches, and making me throw off his weight. It’s incredibly effective as a stopping and tiring tactic, and he adds to it by continuing to throw punches, which may not be hard since they’re in so tight, but they are bothersome nonetheless.

    How to defeat it: I counter this with an illegal move of my own, the glove clamp. I shift however I need to in order to capture his gloves under my arms. Then I hang on that boy like anvil on a Christmas tree. Works pretty well. The ref always calls it, but I pass this tactic into your safekeeping and recommend that you use it, too. If you get in trouble I shall disavow all knowledge and delete this post immediately.

    Keep your mental game sharp, people. Expect the unexpected. Plan to box, but be ready for brawling. Works in life, too, doesn’t it?

    Image credit: mararie on Flickr

  • Victorian Doll (with Kitten Friends) Boxing Workout

    Victorian Doll (with Kitten Friends) Boxing Workout

    You ought to be able to tippy-tap through this simple little workout while still wearing your hat, pinafore, tights, and mary janes. While playing with your little kitten friends. It fits tidily within a lunch hour, including your shower and change. It’s utterly brainless because it’s all three’s.

    1. Three rounds (3 minutes each) jump rope.

    Sprint the last 30 seconds of each round. Skip through the 1 minute rest period between rounds. By the way, if you “skip rope” like that chick in the photo you will do a nice solid face plant in .03 seconds. Try to get the rope to go under your feet, not up between them.

    2. Three rounds (3 minutes each) shadowboxing.

    Throw hard, snappy punches. Keep your head moving. You should throw at least 60-75 punches in each round. First round jab only. Second round jabs and rights. Third round freestyle. Pivot, roll, move. Cover the ring. If you don’t have a ring, mark one out with jump ropes. Keep your imaginary opponent on the outside edge. Dominate the center. Rest during the 1 minute recovery periods.

    3. Three rounds (3 minutes each) on speed bag.

    Make sure the center of the bag is at eye level, and don’t hit the bag above the center line. Rest during the 1 minute recovery period between rounds. Your shoulders will scream if you aren’t used to this one. Let ’em scream. You’ll be glad later, in the ring, when your jab is connecting with their face rather than sagging down ineffectively (which also leaves you exposed).

    4. Three rounds (3 minutes each) on heavy bag.

    This is where you push it. Throw 75-100 punches in each round. Every punch should smack the bag with that distinct popping sound. Keep moving around the bag, and time your punches to hit the bag while it’s swinging toward you. Dig your shoulder into the bag now and then and shove it off you. You should be slinging some sweat by now; your wittle kitten friends will desert you if they haven’t already.

    Hie thee to the shower, mate. Clean, fresh tights are in order.

    Image credit: Walkadog on Flickr
  • Sample Workout

    Sample Workout

    A nice workout for a non-boxing day; fits pretty closely into a lunch hour (but you’ll have to book through it):

    Elliptical: 15 minutes, half at/near max heart rate (180)
    Bicep curlbar: 45 lbs, 3 sets of 10 reps
    Deltoid flys: 7.5 lb dumbells, 3 sets of 12 reps
    Barbell shoulder pull-ups: 35 lbs, 3 sets of 10 reps
    Skull crushers (overhead triceps with barbell): 35 lbs, 3 sets of 12 reps
    Forearm curls: 35 lbs, 3 sets of 12 reps
    Bosu ball ab crunches: 100 to front with 5 lb dumbells each hand (punch each crunch), 50 to each side
    Machine ab crunches: 65 lbs, 2 sets of 25 reps
    20 minutes of jump rope, no rests, periodic sprints
    Treadmill intervals (start with heart rate high from jump rope):
    3 minutes at 6.5 mph, 1 minute recovery at 4 mph
    3 minutes at 7 mph, 1 minute recovery at 4 mph
    3 minutes at 7 mph, 1 minute recovery at 4 mph