Different / Alternate Training Ideas

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Originally Posted by Andre

Re: Strengthening the Uppercut on the heavybag,
A few ways ,Some added power can be gained with weighted gloves or hand weights but dont go there until you get the technique absolutley perfect and your fist strong and tight enough each time so you never damage them. First get your technique down so you can utilize full body weight into the shot with leg lift and hip turn.

Try this one first,(Its mainly for when its on and your opponent is caught a little more square on to you than usual and is committing to a few rear straight shots or he is trying to catch you as you head to his inside.
Tie the back of your bag up so it lays at a 45% angle . now stand just out of distance from it so you cant hit the bag ,In normal stance left foot forward ,now go to square shouldered as you bend down at the hips so your head is on its way down near your hip level (always look up keeping your eyes on his elbows and take your head around to the left like your ducking a shot or going around and under a jab;just as you step in at a 45% angle under the nose of the bag and as your left foot lands out to the side, your head is comming up (your visualizing on the out side of his right cross ,straight or jab)and as your head comes up your right leg steps or slides into centre which gets your right hand into contact range and you upper cut as that leg straightens out.
Thats power, timing and technique.(you need em all).
Practice both ways around it works whatever stance the other fella is in,except you'll find that on occasions you can go under with your rear leg; like switching as you go under.
Your head goes through a half circle with your step like this > U . So you are avoiding, hiding the shot by readjusting so you get off the rear arm with a hip turn and leg straighten for the added power.

You can of course just do the original move and come over his right arm with a left bomb as you rise, in that case you step in a touch further with the left and your right leg actually slides around to your rear as the overhand bomb lands, for the power;(In this case visualise fighting a southy and going under his lead.)

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Originally Posted by Andre

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Originally Posted by APToole on August 10, 2004, 11:58:43 AM

would anybody like post a picture of that being done? Because I see how that would work out in my head but if I saw a picture it would make it easier for me to put it into action.

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I sure couldnt ,Im hopless at getting pictures into here.
But try this ; stand up against anything,heavy bag or even a door jamb. place your right fist to the 45% angle like inbetween a uppercut and a hook ,against it. now with out moving your arm just turn that back heel in and you will see it adds to the movement and power by your body weight; thats what you can drop onto the end of a shot depending ,of course on where you want to end up after the shot.

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Originally Posted by Scrap

Get a space hopper put your hands either side of it with your arms straight. Push forward shoulder height, push in with both hands. Then turn your hands down, thumbs down, keep repeating this every 15 secs for 2 mins. This will give the muscles in the shoulders a better response, to carry out the task Also it will make your jab and right hand better

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Balance and movement on the heavy bag:

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Originally Posted by Scrap

The heavy bag isnt a good piece of equipment to use to learn footwork, unless you put a belt around the bag and a belt around yourself with elasticated rope between the bag and your waist. Stick your arm out so you 6 inches away from the bag thats your distance.

When the bag moves you have to, because it is pulling your centre of gravity. I have always found this a terrific way for balance and movement and punching at the same time.

Hope this helps, there are many ways to do this.

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Scrap on Bodywork:

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Originally Posted by Scrap

Its all to do with levels distance and direction whether youre outside or in. you need a wider stance in than you need out. Ive always found using a large tire good for standing on while doing body work on the pads, its a laugh.

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Balance...

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Originally Posted by Missy

my point was not so much on the issue of power but of making contact with the target and the point about legs is correct. Let's not forget if you do lean over with a cross it can be a long way back to your centre and be balanced.

Scrap, in terms of the jab try it sitting on a chair. take the legs out of it for the moment. Just make a fist and push it out straight. Now do the same thing but turn your shoulder/chest with it.

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Originally Posted by Scrap

Try sitting on a fit ball and doing it or get some hand pads put them round your knees and shadow box on your knees through isolating the feet you get good upper body movement in balance.

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Perception and balance...

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Originally Posted by Scrap

Heres a thing you can try, Stand on your good leg with the other of the floor in balance. Then shut your eyes, what happens next is the primory reason for you not improving your speed, understanding it is the key.

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Originally Posted by Scrap

I call it the Oral principal of balance, every thing I try reverts back to it. Keep getting some amazing results. Wonder if theres anybody out there, whos working in the same field.

Actually it shows, our balance isnt to good because off our eyes. The motorization of the body is affected by the eyes ears and mouth and neck posture and the inabiltey of the two eyes seeing the same.

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Originally Posted by MD

Scrap I am intrigued by this. The exercise standing on one leg with your eyes shut is basically a proprioception exercise. As far as I'm aware sensory nerves in the ankle for example, tell the brain that there is movement - once that movement reaches a certain point the brain then releases an impulse to contract the necessary muscles to maintain balance. The muscles generally overcompensate then the same thing happens on the opposing side. The greater the movement on either side means the poorer the balance is and has more of an effect on the equilibrium of the inner ear which detects the amount of movement and the velocity of the movement produced in the head.

The same principles can apply to multiple dynamic movements. The way I understand it, is that if you can decrease any additional movements apart from the desired ones, including head movement the muscles will receive the correct signals from the brain to produce the optimum movement.

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Originally Posted by Scrap

Basically for effect, and for you to feel what happens when you eliminate a primory sense what causes the problem. The head is at the top of the body for a reason, and its not so you take a better photo, different animal types have radar in different positions in their head for a reason, also different size attributes for doing so to alert the brain. I dont know about other speices, but our eyes are the only sense that doesnt go directly to the brain, and both eyes dont see the same thing. Eliminate the eyes and make the muscle neurons adapt to speed qiucker, thats one way. there are others md hit on one, non movement of the oral cavety, the head.

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Extreme training methods - The Cyber Boxing Zone Message Board

I'd like to see Duran work the bag with his head, if there is any footage anywhere. Likely more just for chit n giggles. :)

I haven't seen it for myself, but I heard it first from Scrap, and later it was confirmed by Ron Lipton. Scrap said it's practicing the same motion used in slipping, hence you're not just playing Woody Woodpecker on the bag. ;)

Perhaps it was also to strike fear into his opponents. :D Imagine an ex-con as terrifying as hell walk up to the bag and use his head to bang away at the speed bag in machine gun rhythm. Don't wanna mess with that mofo, something's not right about him...

Lights, camera, action...

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Originally Posted by Clubber

A great way to test your technique while sparring or punching the heavybag is to set up a video cam and tape yourself, and when you watch the tape, you can see your mistakes.
(If it's your 1st time, you will find a shitload of mistakes)

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Originally Posted by StrictlySP

Upping the ante a little more, solo training exercise number two requires a TV. This particular drill takes the dynamics of shadow boxing to another level with the incorporation of "outside" visual stimuli and unpredictability. Here's what you do. Watch any boxing match on TV/Video and while doing so, strictly focus on one combatant, assume the role of the other fighter in your mind, and interactively shadow box him as he is fighting the other guy. You can work on the full spectrum of boxing skills with this exercise as well as isolate any particular element you'd like. In keeping with your inquiry, just isolate this exercise to work your defense only. Take note, one problem with this exercise is that your opponent is not front-facing as he would actually be. This can be a disorienting element for some. With that said, take this drill for what it can improve--recognition and reaction time development.

Alrighty, the final solo training exercise I'm gonna share requires a bit more time and effort to set up but is probably the best drill you can do to improve punch recognition, reaction time, and defensive timing all by yourself. Videotape yourself throwing front-facing punches at the camera (better yet, have a friend do it so you can incorporate more footwork). Start by following the same protocol I delineated for shadow boxing. Staying on track with defensive skill development, make videos that isolate each punch individually, both to the head and body. Initially film them rhythmically then progress to off-rhythm cadences, culminating with videos that incorporate all the punches coming at you head and body in free-form fighting fashion. For instance, have a friend film you strictly throwing jabs to the head at the camera. Begin with a rhythmic cadence with a sufficient time lag in between to allow you to work on single shots deliberately. From there, you can film yourself throwing single jabs to the head in faster frequency. You can proceed with double jabs integrating them with single jabs and doing so first with rhythm, ascending to off-rhythm, isolating head and body then integrating head and body shots together. Do this with each punch then integrate them all together. Anyway, use the videos you film to interactively train and fight yourself. So, after you make your videos, put 'em in, stand in front of your TV, and interactively fight yourself. In this case, practice your defenses against your video-persona throwing punches at you.

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Jabbing technique:

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Originally Posted by Scrap

To stop the elbow lifting with your jab, stand with your left shoulder against the wall, in the boxing stance throwing the jabalong the wall .You will feel it in your shoulder after about a minute, relax, then have a rest, then do it again. This will help the muscle imbalance you have in your shoulder, And help your muscle memory

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Oral Perception, speed and awareness:

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Originally Posted by Scrap

Ill give you a cracker, but you must have the basics before trying it you also need a partner of the same or simular standard. Get two valcro headbands and 4ft of elastic rope tie the velcro to the headbands, then each of you put them on. the secret is to always have tension on the rope and both move with your eyes shut. At first there will be a few problems with distance but given time it will give unbelievable awareness and speed, also oral perception its a cracker.

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Blocking Bodyshot Drill:

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Originally Posted by Scrap

One way you can try but you need a partner. Get the partner to get 2 towels and put knots in the ends of both then holding them in either hand get him to try and hit you with the knots good fun teaches you the principle without the pain take it in turns

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Squating Exercise:

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Originally Posted by Scrap

A nice one, get a fit ball put it behind you against a wall the centre of your back near the bottom of your back. Put your feet 9ins in front of you with your toes on a bit of 3x2 wood so the heels are lower than the toes by 2ins. Now drop the knees an inch every 10 secs until you reach the sitting position then come up using the same technique 5 times. The 3x2 is important it protects your cruciats its a nice one ;D. Or use a skate board instead of the Ball.

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Trainer Mannie Seamon described a rather unusual training technique which Benny Leonard employed to help hone his celebrated defense:

“He was a fast boxer, so as to keep up his speed I used to put two boys in the ring with him together. He either jabbed one and watched the other, or feinted one and jabbed the other. If one missed him, and they often did, he knew he could take care of the other.”

Improving the jab:

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Originally Posted by Scrap

Von Im worried about your jab, so heres a little thing you can do to help it get perfect or nearly.Stand in a corner with your leed shoulder against the wall and your back shoulder 5 ins off the other wall. now throw a jab along the wall keeping the shoulder against it and as you do drive the other shoulder into the back wall as you throw the jab. now you know where the back shoulder hit the walltape a handpad to it otherwise youll get a painfull shoulder. Make certain when you throw the jab the shoulder hits the chin, have fun.

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Scrap on Circling:

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Get a partner, put left hands together facing each other. Now move wherever you want one leading the way the other following, left right back forward. Take it in turns play ring around a roses if he goes left try changing by going right, play at it. Now when youve got that, tie your opposite feet thats you and your partners together so they are 4 ft apart with rubber, now it gets interesting. ;D

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Leg exercise that does not strain the knee:

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Originally Posted by Scrap

Theres one you can do with a fitball that will help CFH. Sit with your back to the wall nice and straight, with a leg over a fitball hip knee and foot in line. Pushing with your Hamstrings into the Ball and your foot pushed back to shins bend the knee so the Heel is pushing into the Ball, while all the time pushing the Hamstrings into the Ball with pressure. Then after 10 secs raise the foot and straighten the leg at the top hold for 10 secs always pushing down into the Ball with the foot bent towards the shin do it 3 times each leg. you will tremble well the muscles will ;D keep correct form at all times, Enjoy ;D

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It's funny to see how much of Scraps ideas fill these pages, anyways here's another one: ;) ;D

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Originally Posted by Scrap

Heres a Little number ;D. Fit Balls again, Get 2 its one way ;D. Get two against the wall with alittle bit of air out Fist both in the centres in a Boxing stance. Start punching the Balls, but dont lose contact with them, youre going as fast as you can with control. Moving the 3 to 4 inch it needs, you will tire qiuckly ;D. when you have done that turn round and put your elbows against the Balls and use them against the Balls for short ressistance it works.

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I gotta remember to add 'im when I see 'em.

Learning the uppercut

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Originally Posted by Scrap

A good way to learn the Biomechanics of the uppercut is with a fit Ball. Putting it against a wall with your back against it, rolling your back against it up and down while squatting and throwing the shot and not taking pressure of the ball not allowing it to drop. While turning the back foot and turning the fist palm upwards. Don't let the fist go past your nose.

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Exercise to improve punches sharpness, accuracy, and quickness.

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Originally Posted by Scrap

If you want to be sharp, really sharp, and want to be fast really fast, and want to be accurate, really accurate, I'll give you a cracker ;D. Find an empty wall, a really empty wall. Then get a fit ball, a really big fit ball, really pumped up max. Put it on the wall and start Punching, really start punching the fit ball. It will do funny things really funny things. It's up to you using your feet and fists to control it. Have fun, ;D and only throw proper punches. It's insane. :rolleyes: ;D

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Exercise for foot speed

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Originally Posted by Scrap

Ok, I'll give you something what we've been doing a number of years, enough people have seen it. Get hold of a 9" deep crash mat or a old bed mattress, it wont last as long. Get some form of elbow protection or heavy jumper, your wearing trainers. Lay on your back on the mat, hands upright, elbows on the mat, knees bent so your feet are on the mat. Now you start a running motion never lifting your elbows or feet no more than 4" up but driving as hard as you can into the mat and pick up speed as you do. Done properly you'll last 30 secs do 6 sets with 30 secs rest, youll understand what plyometrics is all about, its a cracker.

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Originally Posted by Scrap

One thing about the routine. Being in the position you are something happens to make you have better stamina speed and strength. Your venus returns work 30% more efficiently hows about that guys and galls.

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Forearm Exercises

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Originally Posted by Scrap

Here's one but hard to explain very good for strong hands. Put your arms in front of you at shoulder height. Now bend the arms so they are above the head, fingers pointing up, keeping wrist in line with the knuckle. Now keeping the fingers straight, drop them so their 90 degrees with the knuckle. This is the good bit, keeping the fingers straight start alternating and quick dropping the fingers past 90 degrees with fingers still straight while turning the hand slowly left and right. Happy cramps. ;D

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Originally Posted by md

I like it Scrap. The old climbing ones are the best. Here's another one. Arms out straight in front (or even better straight above your head). Rotate arms fully so the palms are facing away from one another. Flex wrists fully then slowly make a fist - really squeeze and hold for 6 secs. Repeat until it starts to tingle slightly. :)

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Learning with 'Tag Boxing'

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Originally Posted by Fran@myboxingcoach

If you get the chance to work with a partner, have 3 rounds of tag boxing in the gym. No gloves. The aim is to tap your opponent's thigh or shoulder with an open palm...and not get tapped yourself. Some things to remember when having a go:

1. Don't bend at the waist to hit the thigh, bend the knees.
2. Use lots of feints.
3. Short, explosive movements with the feet; push off the front foot to move backwards, the back foot to move forwards.
4. Aim for very short foot movements, looking to feint, push out (6-8cm) and then straight back in to get your tap in.
5. Don't be tempted to 'pull' your leg out of the way of a tap; it's cheating and it ruins your stance (as well as missing the entire point of the thing!)
6. Stay relaxed and learn about the subtle movements involved in hitting whilst not being hit.

You sound like you're enjoying the sport and doing well, stick at it mate.

Fran

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