homeranking.info Fitness BOXING TRAINING MANUAL PDF

Boxing training manual pdf

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of the items listed in “Rule 10” of the Intramural Boxing Manual, plus notes for A . a DPE trainer is present with training bag in one of the boxing rooms during. The information on homeranking.info and associated materials The Boxing Science Academy Training Manual and website are designed to give. Part 1 of the AIBA Coaches Manual is aimed at beginner-level coaches who have just Contemporary boxing training is a complex and composite process.

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The Training Pillar of the Grassroots Manual has been developed with the understanding that no empirical “best” exists when it comes to the sport of boxing. ple who approve and support the Art of Boxing as a wholesome and former manuals on the subject this was the most serious Preparatory Training. , ATN Associates LLC and The Boxing Fitness Institute. All rights reserved. .. Read this Training Manual in full. 3. Successfully pass the online Certification .

A short guy might find it easiest to find short. Thanks very much. Work on the jab until your left arm almost falls off. Want your own comment image? Shin splints are a result of many things: Exhale sharply on every shot. Jump to Page.

I want to learn and practice boxing. I am total beginner in case I start to box and workout exercises. Someone help me, i am waiting to hear advices…. Somebody told you your DNA might not allow you to improve your physique? Ahahaha, oh man please slap them and tell them to pull their head out their ass lol.

Thanks Mister T. I have down rope jumping with multiple times of tripping for 10 mins and dumbbell workout for biceps and some body weight squats. My toe skins are teared and my knees really hurt.

I know no pain- no gain. So please guide me and encourage me.. It sparked a genuine interest in boxing. I will be looking into taking boxing sessions in the near future.

Hello, I took up kickboxing a few months ago and found this website incredibly helpful in kickboxing as well. Thank you for posting a lot of good information. Let me know what you think about this, please.

What can i do to improve that? Any advice? Keep working and training on things as much as you can. Some movements can be very awkward. I have several videos on Youtube you can watch for head movement. Go through them and try the different suggestions I make in the videos.

Two more questions what should be the time gap between workout and breakfast for weight gaining morning workout? Is kickboxing an advanced version of boxing? Eating more food will not revitalize the energy lost during sex. If you need to eat, EAT! Kickboxing is a different sport. Boxing has less weapons and less complexity it seems but in fact goes far more into detail in all the tiny nuances of technique and strategy. Came across your page by accident…. Hi I just turn 26 can I start boxing and become a good boxer.

I really like boxing and I think this is the thing I should do its late. Hey I just wanted to thank you for all you hard work putting this site together and sharing your boxing knowledge. Greetings from Australia. Hi Jonny, thanks for this fantastic guide and all your videos. I am a 26yr old girl and began boxing about half a year ago, but in French which is not my best language, so it is great to see some things clarified and laid out so clearly.

I box in a welcoming but totally guy-dominated gym, and was wondering if you have any plans to write a guide for girls? I have totally fallen in love with this sport and wish more girls would give it a go! I do have plans to write a guide for girls eventually, Anna. I ended up writing one myself: Hey Anna, sweet write-up! I enjoyed reading it. I loved all the little details you put about how males look at females in boxing gym.

Hello Johnny. My name is Irvin and i want to get back into boxing again. I trained for a bout a year and a half but I havent been able to train since May of last year. Is there anything I can do to help regain my boxing skills? Any help would be appreciated. Ok, thanks for the help.

Find a way. Or offer to do some clean-up work at the gym so they let you train there a few hours. Hi Johnny N I love your articals!

And also when do you think I spar im not sure as I am so young! So my question is. Not interested in low intensity training here. Any comments replying to my question here would be appreciated. Working a job is a big factor, so it would be interesting to know if the times are when working or on days off.

So, in a nutshell, although I already know that there is not a specific answer to this question — how long do you push yourself to train for intensely per day? And for how many days? And why have you decided on this time per day schedule? Kevin, I think your answer is complicated as you already know.

How long does a person workout in the gym for? It could range. Same with boxers, even competing boxers. Some spend only 2 hours, some spend 5.

I imagine somewhere in between is a solid range. As for splitting it up, some do it all at once. The usual routine is to run in the morning and train in the afternoon. Much appreciated.

I have a rather unusual question for you — do you know of any resources for people with specific disabilities who would love to box? Here is my issue — I have a specific disability that means I cannot take body shots. It would put me in the hospital or kill me ostomy, research it for more info.

But I love boxing and Muay Thai, and would love to be able to actually spar or even compete in a setting where they have allowances for specific issues like this. Have you any knowledge of groups like this, or specific protective equipment that could help someone like me? Wear a huge body shield shield and go for head shots only. Perhaps you can also ask your doctor about this. I just finished all 8 days and am going to redo all of them again, they really are killers! They already made a LOT of improvement in the way I stand, move, and box.

I can feel the improvement in my balance when I throw punches while moving in shadowboxing and sparring as well as leg speed and precision, and also my punching power! Thanks a lot Johnny, keep up the great work!

Thank you for the awesome feedback.

Boxing Manual | Sports

Awesome article Johnny N! The best Boxing Blog on the internet, hand down. Thanks for breaking everything down and keeping it simple.

I am terrible for over training and going to extremes. In a nutshell: Great website and you expose the sport of boxing as beautiful as it always has been by focusing on nuances and approaches that can only be picked up on by someone who loves and analysis the sport in detail with passion.

I agree with your changes in attitude, Kevin. Thank you so much for this site! This is great inspiration to get in the best shape of my life and have some fun doing it. I plan to get your videos and books, and find a local gym. What age do you think a child can start learning to box?

Children can and should learn from any age. Hey Jonny Id like to start boxing, Im 16 and this was the first website i clicked on for the basics and training…. I used to be in Tae Kwon Do for a couple months but it just wasnt my kind of thing, other than that i have never tried any type of fighting and have never gotten into a fight myself.

Ive always had an interest in boxing since i was a kid but just never had the time to start any training for it. I would appreciate it alot if you could give me any other advice for a beginner and im hoping that i can have a future in boxing. I have the mentality for it and i know that if i try hard enough i can be very good some day. Jonny N. I am a 16 year old who wants to be great in boxing and compete. I hope to become a great boxer and become proud and feel victorious.

I was just wandering if I should lift weights to gain strength first then go into boxing training or should I only do boxing training. Because I have heard that it is bad to lift weights for boxing. Thanks for your time. Hey man liaten my story is a bit long I a, from lebanon and live there I cant find any gyms that my father can accept he says that there are dirty minded people in this club that takes drugs and exct… ok i get it but i have been telling for a year to find a club at saida so please if u can try to find me a club at sidon,lebanon i am really excited for boxing I will admit it i dont have thatmuch power and muscles i am only tall and skinny but I have a strong heart please tell me any club for a 15 year old boy pleade man and thank you.

Is it right? Hey Jonny first of all thanks my life changed alot since i start trying boxe in this website… I am not in a gym and there arent gyms here or near, so i think you guys could think about who boxe at home some tips and tricks… Thanks once again! I luv boxing. But due to my family commitments I need to work. Bt still I want to learn boxing nd compete. Despite of my age factor and time restrictions can I become victorious in boxing?

Pls guide me. Hi I am completly new at boxing I am 14 years old. I wipl be working out 5 times a week usuallyfy average 50 minutes outsidee of boxing training. I eat little junkfood. I Know the basics of boxing and I am looking for tips and work outs strategies. Weight 46 kgs last time I checked 1or two months ago. A few tips to counteract muscle cramps too…please.

I fight even though it hurts, but it still is pretty annoying when you wanna make a good move but the ache just ruins it all.

Throw some overhands over her jab. Hard ones…that might be enough to keep her from launching so many jabs. I kinda have a weird tendency to forget things far too often. Thanks for the tip, dude! Sorry for bothering Mr. Johnny,but what weight i mean the weight of a person can learn boxing? I once wish to join a gym but instead they told me that im not fitted enough to learn it. The reason are that i have a overweight problem. Its is to learn boxing,first thing required are fit body?

Please help me as i love boxing but because im overweight so im unable to learn anything at all other than only jab. I am 41 and started just yesterday home boxing with a punching bag.

My newly chosen way of exercise. This is a great tutorial for me as a beginner. Dude, you are the absolute dopest Johnny.

I have been looking for a website like this AND an article exactly like this. I stumbled upon gold on the internet here. I started hitting the bag to just deal with some personal stuff and fell in love with boxing instantly. I would love to try out amateur one day even have my coach picked out! Really had a great wish to meet u,: Im still a bit confused about the jabbing. Like strike a jab or like throw a jab does it all mean punch with your left? Im doing a school project about how to box so can you reply ASAP?

Hello im 20 years old 1. I can only train during weekends. Hope you can help me. Im a 16 year old female. Ive been taking fitness boxing classes for about 6 months. Ive been thinking about trying to be trained for fights and sparring instead of doing fitness boxing. I only make it to the boxing hym 2 times a week but run and condition on the days im not at the gym. Do you think 2 times a week at the gym is enough for a trainer to actually be interested in training me and eventually finding me fights?

Can you please tell where to see while boxing into the opponents eyes or his gloves……and one more thing is there any trick to knw which of the punch your opponent is going to strike…or its all about practice.

Everything is all about practice. I used them for the first time today and my fingers are kind of sore especially my two pinkies. You could also buy training gloves made for women. Rival has several pairs. Also some glove brands are smaller than others. Improving your punching technique also helps as well. Hello Johnny: I think that in order for anything to become a conclusion you really have to use a bigger set of test subjects!

The BEGINNER’S Guide to Boxing

Yes even in sports like Badminton etc. So why would boxers be any different! Please answer me back. I am sure we could go a long way toward enlightening each other. I am like you I just want to see that people get Top Flight instruction. Thank You. Except only, my articles were not about being against weight-training or resistance training.

And yes, I too, have spoken to pro athletes, and trainers. If you experienced something different, and you like it, please keep doing it. This mentality goes with all my articles.

The coach never thought i was all that great as he was focusing a great deal on his star pupil , so i eventually used what i had learned and it helped a great deal. The boxing left the schools program and never returned after that. Every so often i practiced a bit of my boxing but not with a gym and because my brother was in high school by the time i was 12 i started learning wrestling from him that he had been learning in school.

So i practiced wrestling and still used my boxing instead whenever i faced a dilemma. I got into football the next year and started practicing wrestling less but shattered my wrist half way through the season. I also hurt the muscle a bit in my right shoulder playing football with college kids. When i was 14 everything was just fine and i felt great excelling beyond all others in every workout and was very healthy.

The following year i turned 15 and eventually got into a fight that i won by using wrestling which is what i had become a custom to. A boxing program started at that school soon after so i joined and began relearning boxing.

Boxing Manual

Later on the same person i had fought before and not done so well against wanted to fight again so we did. I used my relearned boxing and some wrestling and handled myself well. I soon found myself training in Wing Chun and found it very difficult as i was used to great power and constantly pushing my limits. It was similar to a rigid standing meditation at first but i got a hang of it and began training intensely in it and also started practicing Muay thai and aikido.

Soon afterwards i was learning pieces from other styles and began adding them to my repetwar. The following year i turned 16 and i decided to continue learning each of my styles individually and to take on weapon styles as well. I consistently played football with college guys and eventually broke my elbow but it didnt do much damage to my training for long. The following year i turned 17 and a heavyweight wanted to fight me for fun so i thought it was a good opportunity to test my many skills.

We fought and i soon realized that i was still using only my boxing and wrestling. I went back to the drawing board and started going over the basics of everything i had trained in. I even began learning various forms of wushu to add to my daily forms practiced before working out and striking. I felt completely untouchable. The following year i changed schools ,yeah for my senior year , I no longer had any training partners whatsoever so i began training less and less.

I only trained maybe once a month and did no form practice. I gained about 30 pounds and still walked around teaching a bit and being fine with not training because i was confident i could easily defend myself against any aggressor.

So i turn 18 and the routine continues to about the end of senior year but a pro ex world champion Taekwondo fighter that also happens to fight in mma matches is told about my love of fighting so we agree to fight sometime.

Randomly i am told when i wake that it will happen after school that day. So the day of the fight i wake up and feel very sick , i then realize i have a text and am told i am expected to fight later in the day. I get on the bus and the motion agitated me and i vomited.

I did my best to feel better throughout the day and look tough. At the end of the day i realize i no longer have a mouth guard for if he chooses to use one and all i have are some mma gloves. I still decide to head over and we start. He says the rules are no knees and no elbows which are a huge part of my offense and defense from muay thai and wing chun so to test if he understands that these strikes are attacking strikes that also defend i ask if i can use them in defense and he says yes so that solidifies that he doesnt understand those techniques Now we begin and the moment we started i jumped forward and put my foot on his knee.

I immediately realized that i could have easily hurt him with this kick from Wing Chun and that i did not actually kick because i had become a custom to teaching it and always stopping before landing to not injure those i was teaching.

I then decided that wing chun is far to dangerous to use. So i take a stray punch to the jaw. I then begin to get up but am hit in the chin by a knee which he begins to say was an attempted kick later reviewed it and it was definitely a knee straight up to the jaw It left me very dazed and upset because i was told i could not use my knees and elbows.

I end up on a liquid diet for a month and my doctors did a mediocre job leaving me with an overbite after i removed the metal screws. Oh and i also have a titanium plate in my jaw.

So after the liquid diet and losing about 45 pounds i decide its best to try and gain weight back and am having a great healthy routine at first. About two months go by and i lose my healthy routine and i move homes, but begin training at least a little every day. I stop taining much and about three months go by and i move again i turn 19 and about 5 to 6 months go by of no training.

I start training again and feel a bit off at first but get sick and get better to train about 3 weeks later. I begin retraining in just about everything i know but on my own since there are no gyms near by. I train every other day for about 2 months and finally hear about a boxing gym that will open soon.

The gym has finally opened so i visited today and it is a very small humbling gym with a fair cheap price. The coaches seem great and i look forward to training Monday through Thursday 5: It was a good workout and had me gasping for air after just a few rounds. I would like to ask for any boxing tips to help me get started again and honestly for some good advice.

I always wanted to box in tournament when i was younger but never got the chance. I more lately have considered to after some hard training have some amateur boxing matches mma fights or both. I understand how different the two combat sports are and just wanna know what you think about me possibly doing one the other or both especially since i have a previous wrist break other arm elbow break and titanium plate in my jaw from that break. And also if i do well in either should i consider trying out a career in one or the other or just teaching.

With all my experience i really do know skill wise i have a monstrous advantage over just about anyone and just need to get my body back in shape which is currently about 30 pounds off from being hugely fit. Also how long is a good enough time to lose the weight in.

Turns out im pounds above where I should be right now. Just another place to talk with skilled people is quite refreshing. Good luck and do your best. Hi my name is Israel I am 15 years old weigh and is 6 ft. Is it possible for me to teach myself then once I go to college out of state ill join a gym. I want to know what you think I could do and how to do it? Use the internet, start practicing your technique in front of a mirror.

See if you can get your friends to learn with you and work with you. Just wondered if you have any ideas on how to stop the eye shutting. Hi Johnny. How can I use the advantage of being a tall, skinny and fast? Thanks if you reply. Stay far and fire in single shots as well as combinations. Boxing will help strengthen you. Anyone can box. What low intensity should I start with and what exercises do you recommend for me to do to build up my body to a stronger condition.

Do fewer reps, lighter reps, slower reps, but move! What an awesome site………Thank You!!! My best friend is an ex-pro, and encouraging me to get into boxing, after my husband was killed in a work accident.

Thank you so very much for you site! It is so great! My son is 8 yrs old and really motivated to start boxing. I have been teaching him everyday and your site has really helped a lot! Thanks again!!! The beginners guide is an excellent platform to learn boxing. It has really strengthened my inner spirit. Thank you for your hardwork and kind effort to provide us such a helpful platform to learn boxing.

Thank you for the knowledge! Thank you again. I have been thinking of starting in boxing soon. Actually, I got a lot of information from your blog which can help to start boxing. Hey, I really enjoy your blog. Very nice work, you got me hyped up for boxing again. There seem to be different styles on the market, could you make a review about those?

Share your thoughts with other boxers. Please, be respectful. Want your own comment image? Get a Gravatar! Email not published. Notify me of follow-up comments via e-mail. At the end of just the […]. The 1 boxing training website since Techniques and tips for boxers, fighters, martial artists, trainers, and fitness enthusiasts to learn how to box. Skip to primary navigation Skip to content Skip to primary sidebar Skip to footer The 1 boxing training website since Join over , Boxers.

Basic Boxing Technique Basic Boxing Stance The basic boxing stance is supposed to be easy for beginners to attack and defend easily. Dominant hand in back if you are right-handed, put the right hand in back. Weight evenly distributed across both legs, knees slightly bent. Feet diagonal, little wider than shoulder width apart, back heel raised.

Manual pdf training boxing

Elbows down, hands up. Head behind your gloves, chin slightly down, eyes see over the gloves. Relax and breathe! Read more guides on boxing stance: Practice small pivots degrees as well as big pivots degrees. Read more guides on boxing footwork: Shuffle , Bounce-Step Boxing footwork strategy videos: Maintain your stance and balance for better power and mobility. Make sure the non-punching hand is defending the other side of your body.

Exhale sharply on every shot. All boxing punches are basically a variation of straight punches elbow straight , hook punches elbow sideways , or uppercut punches elbow down. Did you learn something? More Boxing Guides. I did see the knockout. The body punching guide will come later. This is simply the best guide to boxing we can find in the internet.

Thanks Johnny. Shin splints are a result of many things: This website is definitely encyclopaedia on boxing technique. I really wish you lived in Australia so I could come and train at your gym hahaha On a more serious note, I was wandering if you could an answer a question about overtraining.

Thanks in advance mate, keep it up! Duracell check this story out I too started out in rural town in Southwest New Mexico. Got any tips on finding a sparring partner?

Is going to a boxing gym the only option? Use really light weights and only do slow motions with them. Watch all my Youtube videos and start from there! Hi Johnny, 1. Do you have any articles on the step-drag technique? Thanks Man! Being skinny is actually a good body type for boxing. If you want to bulk up, be a bodybuilder.

I hope you do well! Let me know how you do, Randi. Hi Johnny, Just wanted to drop a line of thanks for all the outstanding content on this site. Thank you John for all the information you punched in here!

Pdf manual boxing training

How about wearing some socks or shoes? Hi Johnny, just want to say thanks for this in depth guide for beginner boxing. Good luck and have fun boxing! Thank you so much for the offer, Billie.

Hi Johnny! I would recommend going back to the gym and starting with the basics again. Check out my guides on boxing gloves and go from there! Good luck to you. Boxing is a fun sport. Wish we lived near each other. This is a great article. Great article, great site. Thanks for all the work on here. Hey Johnny! Hi Kevin, Thank you for the awesome feedback. Will you update this with the newer articles please?

A big thank you for helping me so much with your insights about this fun sport. Are boxers stronger or bodybuilders? New to boxing. This site has been so helpful. Thanks and keep up the awesome work. I want to start boxing on my own without trainer is it possible.

Hi Sir, I am 58 with good body, can I still box..?? Mr johnny What is the hard jab? Is it a pushing punch or no?! To complement the gym work, an aspiring champion must workout two or three additional days of the week. Your better, more dedicated boxers should have their own heavybag at home so that shadowboxing, heavybag work and running can be conducted when the gym is closed.

The following list of exercise programs and cross-training sports will greatly increase the conditioning and cardio- vascular levels of your athletes, and should be encouraged as additional methods of training for your boxers:. Work on your fundamentals. Each boxer, depending on physical makeup, temperament and agility, will develop a style which he feels comfortable with.

In this case, it would be to your advantage to do what may not normally be your style. In order to be prepared for this situation, you must work on all three of the following styles when you are shadowboxing, working the heavybag or the double end bag.

Joe Frazier: Going after your opponent, keeping constant pressure on him, moving in with hands held high, bobbing, weaving and slipping punches. This style is necessary to develop the skills of a good stick-and-move boxer. DO NOT punch while you are moving in. This is what the boxer wants you to do so that he can step back out of your punching range and stick you in the nose with his educated left jab.

Move in, get close and then unleash a barrage of punches. Constant pressure and not hitting until you are very close to your opponent is key. Muhammad Ali: Boxing, sticking and moving. When your opponent gets set to punch, step back or sidestep and throw your left jab.

His punches should land short and your jab should connect. When your opponent leaves himself open, fire a quick combination and then get out of his punching range. In and Out: This is probably the most effective of all styles because of the way amateur bouts are judged. The idea is simple—move in, hit and move out before you get hit. When your opponent moves in, step out of his punching range and then slide in and hit.

A flexible muscle is less likely to cramp or pull. The idea is to spar against an imaginary opponent. You can work on — 3 Rounds of the Heavybag different styles and opponents.

The heavybag and double end bag should — Abdominal Exercises and be hit with large bag gloves for two reasons: Stretching 20 minutes 1. To protect the 26 small, delicate bones of the hand. Each round should last two minutes with One hand injury can end a career. In competition, 10 or 12 ounce gloves will be used. It does not make sense to train with lighter gloves than that. Your arms need to be conditioned for what will be used in competition.

The heavybag develops punching power and speed. Act like the bag can hit back. Slip these imaginary punches and counter. At most clubs, they have a variety of heavybags: Each one responds differently when punched just like each of your opponents will box differently.

Rotate on your bags. It can and double end bags. Make your jab work like a well-oiled piston and throw combinations in bunches of five to seven punches. Always jump on a padded surface. Jumping on concrete is too easy and bad for your legs. You should complete three rounds of rope jumping. Work it. Learn the double hit movement. Hit it once with each hand. Hit it 25 times with each hand. Alternate these routines, work hard and the speed bag can be a valuable tool. It will force you to punch harder.

Punch mitts can be used to work on certain combinations, to learn proper footwork and even defense. As they improve, add more punches. When they master this, try moving a little. Continue to add punches and movement as they improve. With some of the mitts available Coach Spar Mitts , you can also help your boxers work on defense.

Start by throwing a jab at about half speed at your athlete. As the boxer gets better at this, increase the speed until you are imitating an actual punch. Many of the mitts have specific uses, while others do the basic job of providing the boxer with a target.

Basically, the punch mitts are an offensive target that the coach or trainer can control to help a boxer work on different offensive skills. Ringside has a complete line of punch mitts to help you come up with the mitt that best fits your program. This much more effectively stimulates a real opponent. This ability to work on defense and offense at the same time makes these mitts a must for every gym. Now his athlete can work on body punches during punch mitt drills.

The protection provided to the coach by the Super Body Protector means you can work on the forgotten art of body punching without worrying about taking a pounding. It provides a heavily padded target that the coach can move and adjust to fit the specific techniques he is working on.

There are many other great training devices available from Ringside that a coach can use to give just the right look to any particular workout. Never spar just to be sparring. Learn to love to spar. Boxing can only be learned through boxing. By missing punches you can evaluate if you are exercising proper balance. Missing punches also takes more energy and consequently will aid in your conditioning.

Below are a few brief abdominal exercises. Lay on back, knees up, hands behind head, alternate elbows to knees. Lay on back, knees up, put ankle of one foot on opposite knee, hands behind head, alternate elbows to knee. Switch ankle and knee positions.

Lay flat on back with legs in air at right angle to upper body, alternate elbows to knees.

Lay flat on back, bring knees up to chest, legs back to floor. Lay flat on back, elbows behind head, pump legs in bicycle fashion touching elbow to opposite knee. The medicine ball is a valuable tool in conditioning the stomach. A couple of basic drills follow. Stand back to back with a partner. Plant your legs firmly and rapidly hand the medicine ball off to each other in a circular fashion. Focus on rotating and twisting at the waist to gain torque in your punches.

Hold the medicine ball against your chest while lying on your back. Bend your legs and lie directly in front of a partner.

Sit-up and at the top of the movement throw the medicine ball to your partner. He will mimic your movement and throw it back. A more complete guide to medicine ball workouts is provided free of charge with any Ringside Medicine Ball purchase. Ringside also offers books and videos that expand on the different workouts you can do with the medicine ball. Exercising the neck is of extreme importance.

Do the following exercises religiously. The Wrap Around Neck Strengthener is convenient and very effective. This weighted training device is used by laying flat on the floor. Begin on your back and bend your head forward until your chin touches your chest. Slowly return your head to its starting position. Next, roll over to your side and lift your head to touch your ear. Do this on both sides and then lay face down. Lift your head until it is vertical to the floor, then return it to a horizontal position.

Each exercise should be performed in a controlled, deliberate fashion with repetitions per side. The Ringside Neck Strengthener incorporates cables to utilize resistance training which has proven to be extremely effective. This unique cable-system can be attached to a door knob, a ring post or any hook. An instruction guide is included with each of these neck-strengthening devices when ordered from Ringside. Running is an excellent means of conditioning for boxing, if done properly.

Keep in mind that you are training for amateur boxing, not cross- country running or marathon racing. Roadwork should be done as follows: Warm-up by stretching out. Jog a mile or so to warm-up.

Now comes the workout—Sprint for the same amount of time you will be boxing. Then rest for one minute and repeat this process three times. When you start to get in shape, you should be covering more ground during your sprint. Bring a stopwatch or watch with a second hand to time yourself. After you have completed your intense sprint program, it is a good idea to finish up with a jog of any length you desire, but remember that your real amateur boxing workout is the sprint routine.

Again, the key is training your body for quick, explosive, intensive action. This details, among other aspects of training, an intense interval running program. Every advanced move or technique is based on having solid fundamentals.

Take your time and learn them well. This is the most important step in amateur boxing. Place your left foot and left shoulder out front. Your feet should be the length of a normal step apart. Your left knee should be bent for balance, and your feet should be pointing toward your opponent. Your feet must also remain apart for purpose of balance. If you move forward, move the left leg first and pick up the distance with the right foot. If you move backward, move the right foot back and then move the left foot after.

Moving left or right is accomplished by stepping sideways with the foot of the direction you wish to move. For instance, if you want to move left, move the left foot to the left and then bring over the right foot. Do the opposite to move right. Do not get into the bad habit of bringing your feet together after you throw punches. It is a waste of energy. Use it. Make it work so that your weight is evenly distributed. This will allow for full rotation of the shoulders and hips when throwing the right hand.

It also puts you in the proper defensive position to guard against the right hand. Make sure the left shoulder is always higher than the right. If not, you will be susceptible to right hands. A good technique for raising the left shoulder is to bend the right knee. This actually lowers the right shoulder, which should then make the left higher. This will protect your body against body punches, but more importantly, it will cause your hands to be positioned in front of your head.

This is the ideal defensive position. Also having the elbows in front of the body is the proper position from which to throw punches and also to block uppercuts.

The arms from the elbow to the fist must be in a vertical straight up and down position at all times. When punches are thrown, the hands should be returned to their on-guard position as quickly as possible to protect the head. The purpose of the left jab is to keep your opponent on the defense and to accumulate points. If you are keeping a jab in your opponents face, he will have to concern himself with defense which will afford him less time to work on his offense hitting you in the nose.

The left jab is thrown by extending the left hand and arm fully, keeping to left elbow down and turning the forearm so that the knuckles land in a horizontal position. Speed is derived by keeping the elbow down and snapping the arm forward at the elbow joint.

Power is possible by slightly pushing the body, particularly your left shoulder, forward with your right foot and leg when the jab is thrown.

Throw it from the head. Keep your elbow down. Snap the arm forward at the elbow joint. Push the left shoulder forward by pushing from the floor with the right foot. Return the jab back to the head as quickly as you throw it out. Dot not move your right elbow when throwing the left.

How to jab is as important as knowing when to jab. Unless you are using the jab for probing purposes, it should not be used unless your opponent is within punching range. Doing so will afford your opponent the opportunity to gauge your speed and time your punches. Work on the jab until your left arm almost falls off. Take a whole week in the gym and throw only this punch. If you can develop a solid left jab, you will be a good boxer.

The right is normally thrown after the left jab. Throw the right from the face and bring the right elbow up to about shoulder level. The left knee should be bent for balance. Your power will be derived by pushing and pivoting the right foot, whipping your right shoulder forward and pivoting the hips.

Return the right immediately to the head. Have your partner throw punches in slow motion while you block them. After the technique is mastered, have him pick up the pace to simulate the real thing. Do not reach out for the jab. Let it come to you. This involves avoiding a blow without actually moving the body out of range. The purpose of slipping is to avoid the blow and maintain the position to counter. It calls for exact timing and judgment. To be effective, it must be executed so that the blow is escaped by only the smallest margin.

The two basic slips are outside and inside. The outside slip is relatively safe because you are slipping away from the right hand. Your head should end up directly over your left knee.

Keeping the left hand in proper position in front of the head should block most rights. Drop the upper body and head forward and to the left, allowing the right to pass safely by. Be sure to keep your hands in front of your head as a backup system and also that you will not be cautioned for head-butting. It should never be used as a lead punch, only when actual openings are present.

This is usually thrown from a close position after a left jab or a right hand. Use the left foot and hip to pivot or turn your body while bringing up the elbow to a horizontal position. The forearm should be parallel to the ground when the hook lands. The hook is most often thrown with: With this hook, the palm of the hand faces your body. This is somewhat difficult to master, but when thrown correctly it can be extremely effective. Keep your left knee bent for balance. Forearm Block: Cover the right side of your head with your right arm and touch your ear with your right glove.

Bend your upper body forward from the waist and dip both knees allowing your head to drop underneath the hook. While ducking, be sure not to take your eyes off your opponent.

These are usually thrown from the inside with the right after closing the distance with a left jab or hook. Your arm should be in a half-bent position and should not dip below the waistline. The most effective defense is merely stepping back out of range. Block with your hands and forearms, kept in front of your head and body. Feinting is a characteristic of the advanced boxer.

Double or triple left jab to 1. This includes simply appearing to punch a specific the chin. Left jab to the chin followed 2. This includes making various movements with the by a left jab to the body. Left jab to the body followed by a left jab to the chin. In feinting, an opening is created, while one-two.

Left jab to the chin and a can be executed. Left jab to the body and a straight right to the chin. Left jab to the chin, straight right to the chin and a left hook cover your head and body so that no vulnerable area is exposed. It is to the chin. Left jab to the body and a and cut off the punching room.

Your hands must be kept in front of your head or a foul for butting 9. Hooking off the jab—left jab will be called. Left jab to the chin, straight right to the body and a left hook to the chin. Straight right to the body and range. To obtain the inside position, a left hook to the chin. Straight right to chin and a left hook to the chin.

Straight right to the chin and a left hook to the body. Out- take advantage of his weakness. Nothing 1. A tall opponent is probably accustomed to having opponents makes up for good physical come to him.

Make him come to you conditioning. Remain there if you are successful, otherwise move out quickly. If you are tense, you expend energy.

There will be many chances to 1.