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June 2013

A NEW SCIENCE

Author John Romaniello tells all

BEST 5 Supplements For growth & recovery

Absorbing

IMPACT

Preventing injury to last longer in the ring

CONNECTING

BODY

MIND-

Building a stronger connection


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ABSORBING IMPACT Training to take a punch

WORKING THE PAD

Training for any situation

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SUPPLEMENTS Fuel for regrowth

YOUR BODY

Listening and responding

FOOTWORK

The key to speed

A NEW SCIENCE

Pushing past plateaus

STRENGTH

Resistance training

Combi nation

INSIDE THIS SERIES


im pact Training to take a hard punch

Absorbing

Boxing places rigorous demands on your muscles. Power-your ability to develop maximal force in minimal time-is important in punching, whereas strength is necessary for manhandling your opponent into the corner of the ring or against the ropes. Muscular endurance enables you to punch and block for the entire duration of the bout. Because of the variety of demands placed on a boxer’s muscles, you are likely to use a variety of resistance training approaches. Boxing mainly uses your “pushing” muscles: your anterior deltoids, or front shoulder muscles; your pectoralis major, or chest muscles; and your triceps brachii, located on the rear of your upper arm. A strong core or midsection is also important in boxing because much of your punching power comes from the core. A strong core is also necessary to protect internal organs internal organs from your opponent’s punches. Boxers tend to be quite fanatical about developing their core muscles, and will perform core exercises on most days. Because of the mixed demands placed on your muscles during boxing, there are a wide variety of suitable resistance training methods. You can use body weight exercises, such as push-ups and pull-ups, to develop your muscular endurance; barbells and dumbbells to improve your strength; and medicine


ball exercises to develop your muscle power. Boxing workouts include a number of different resistance training approaches to ensure all-around muscular fitness and development. Although resistance training is an important part of a boxer’s preparation, avoid expending too much energy on your strength training routine. In addition to resistance training you will need to do bag work, sparring, roadwork, skill training, stretching and core work. Resistance training is only one part of what is needed for successful boxing. Focusing on compound exercises, like those that use multiple muscles and joints in the same movement, will keep your resistance training volume to a minimum and leave you with plenty of time and energy for the other essential aspects of training. Since boxing involves forceful, repetitive punching, precautions must be taken to prevent damage to bones in the hand. Most trainers do not allow boxers to train and spar without wrist wraps and boxing gloves. Hand wraps are used to secure the bones in the hand, and the gloves are used to protect the hands from blunt injury, allowing boxers to throw punches with more force than if they did not utilize them. Gloves have been required in competition since the late nineteenth century, though modern boxing gloves are much heavier than those worn by early twentieth-century fighters. Prior to a bout, both boxers agree upon the weight of gloves to be used in the bout, with the understanding that lighter gloves allow heavy punchers to inflict more damage.

Develop MAXIMAL FOR CE

Boxing places rigorous demands on your muscles

A mouth guard is important to protect the teeth and gums from injury, and to cushion the jaw, resulting in a decreased chance of knockout. usually stipulated before a bout. A mouth guard is important to protect the teeth and gums from injury, and to cushion the jaw, resulting in a decreased chance of knockout. Boxers practice their skills on two basic types of punching bags. A small, tear-drop-shaped “speed bag” is used to hone reflexes and repetitive punching skills, while a large cylindrical “heavy bag” filled with sand, a synthetic substitute, or water is used to practice power punching and body blows. In addition to these distinctive pieces of equipment, boxers also utilize sport-nonspecific training equipment to build strength, speed, agility, and stamina. Common training equipment includes free weights, rowing machines, jump rope, and medicine balls.


PADS

WORK

INGTHE

Training with focus mitts constitutes a fundamental part in the development of a technically skilled boxer.

TRAINING FOR ANY

SITUATION


Boxing pads are really a genuinely amazing role of punching training course and physical fitness training due of an individuals mobility and usefulness and as such, are a necessary boxing equipment piece. Not like heavier punching bags, boxing pads are really light, small, and portable, which one results in users can place them directly into your activities bag and take them with you no mean just where you go. Punching pads don’t have to be utilized or mounted, and so they are perfect for areas where room is low or where it’s not suitable to install complicated fitness equipment. Boxing pads and focus pads (also known as focus mitts) are cheap, portable, and very easy to find. They supply an excellent training course business to enable users to make a comfortable vary of combative and preventive drills to fabricate longevity and sharpen agility and coordination. You can also use punching mitts when you want to make fitness drills involving a partner or team. The pad holder builds up their resistance training course while the boxer simultaneously hones their longevity and coordination skills, so all the team members benefit during an work outs. Training course with focus and punching pads is a fun and exciting way to increase your heart rate and a fantastic way to stay fit and active. Training course with a partner allows

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KIT

EVERLAST PRO GLOVES padding on front and back of the wrist promotes proper technique. ThumbLok keeps thumb and fist positioned to prevent injury

EVERLAST PRO HAND WRAPS 180” of machine washable cotton/ spandex blend material provides breathable comfort and safety while training

EVERLAST PUNCH MITTS

made of durable, premium synthetic polycanvas for long lasting durability and functionality


users to perform a vary of drills and because of the different exercises you can do, we’ll never get bored. Focus pads are really very amazing when utilised in partner drills because they can be run and moved into various positions for optimum offensive exercises such as uppercuts. These exercises are genuinely proficient in building both offensive and protective techniques, in sharpening reflexes, and in conditioning the body. Boxing pads are really flat, arranged in the hand, and are really most consistently used in punching, kickboxing, and various other martial arts to save the protective user’s hands from accidents. Focus pads are commonly held by a owner or teacher as the boxer purposes and punches at extraordinary ranks, ranges and amount. The goal of the exercise using pads is to benefit upon the protective and reflexive skills of the trainee.


There are varieties of extraordinary exercises individuals can do with Boxing pads and they are particular formed and made to make certain maximum skills is and carried out with the lowest amount of accidents possible - well-being is very significant. Pads are really a tool that has an excellent supply of perform, a channel for team activity, and fun for anybody who wants to

Throwing THE

OK HO

PERFECT

offen and sive 1

POWER FROM THE STANCE firmly plant back foot. Twist front foot with toe planted only as if you were stepping out a cigarette

DEFENSIVE 2 3 4

EXPLODE WITH TORSO

sharpen their techniques and take on a very intense and effective cardio-based form of exercise. Throwing one punch at a time is not a good strategy in a boxing match. One punch usually is not going to do that much damage. If you throw a left jab and then step back or a right cross and step back, your opponent is going to know that as soon as you throw the punch you will be on the defensive. Throwing punches in combinations not only makes you a more dangerous offensive fighter, but also makes you less predictable in your movements. Your opponent will have a more difficult time figuring out what you will do next and that means you will be able to dictate the pace of the fight. The one-two combination is the most basic punch sequence in boxing. This combination is the left jab followed by the straight right cross. The left jab often is considered the most dangerous punch in boxing because it keeps your opponent off balance and sets up every other punch in boxing. The left jab can stun your opponent and knock him off balance and the right cross will hurt your opponent when it lands quickly. Land enough one-two combinations and you will seize control of the fight.

techniques

You should also integrate basic defensive maneuvers when practicing your combinations. For example, throw a 1-2-3 combination and weave under an imaginary hook. After you weave, do your best to counter with another combination; at the very least throw a jab. Advanced combos naturally develop as you become comfortable with the combinations described above. You can shadow box or hit the heavy bag while practicing one combination at a time. As you get started, focus your efforts on quality over quantity. If you make it your goal to improve the quality of each individual punch within a combination, the combination as a whole will be much better. Work hard, but be patient as your skills develop.

move your arms less, and swing your body more. Wind up the opposite direction and explode through the punch.

BREATHE FOR POWER

exhale when you punch to accumulate the most power. Forgetting to breathe can leave you winded and unable to recover.

DON’T OVER ROTATE

stop your swing when contact is made with target to avoid getting countered by your opponent


Don’t quit.

SUFFER

now and live the rest of your life as a - muhammad ali

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