Home workout

[nikola_ganchev]

Hi everyone,
at the moment i am stuck at home I have neither time nor the oportunity to go to the gym... So i am going to train at home. My goals are to loose some kilos, work on my form, better visualisation of my oponent and as possible work my muscles that i need for boxing...
Some data about me:
I am 24 years old, 186 cm high, 118 kilos (259.6 lbs ) with about 20 % fat...
I am going to train 2 times per day. and 6 days per week.
First training:
-15 mins Kettlebells (i don't like to run because i am to heavy... Kettlebels are grait for endurance and posterior chain and i come from the wild wild east )
-Rolling and pull ups (here i am going to concentrate more on endurance. I don't want any more mass and i have traint for power pritty much my hole life)
-I must see if i can find a way to work with a hammer...

Second training:
1. I will start with working the line to improve the smal muscles in the legs... I am going to concentrate my self on form and visualisation of my oponent! When the movements start to get slopy i'll move to:
2. Shadowboxing. Here i am going just to visualise some positions and just go fast through the responces.
3. Double bag. Emphasis on balance, turning the sholders and correct positioning
4. Jumping rope. I must find something to make the surface like in a ring or atleast soften it up...
5. Flor work: Wrestling bridges and ab work.
6. Strech.

For my diet i am going to eat more healthy fatty acids, fibers, meat, drink more water and going to cut the carbs. Suits must be thrown out of the window

I can't be more specific about time/sets/reps/cals because i am just starting my workuout and i dont want to concentrate to much about it. I'll just make it to feel OK. I will go 1 day per week in the university gym to make some spar and chek if my visualisations are correct... But after all the most important for me right now, in the sports, is to impruve my stance, balance and movement with the legs. I will not try to learn anything new in the comming 2-3 months. Just improuving the basics. When i have free time i watch alot of boxing and i am trying to make it like a game. I am trying to find the positions which i know, see how the boxers get there and the executions with the smallest detile (most important balance, leverage and defence).

[donnydarkoIRL]

Good luck Nikola, I know it can be difficult to train at home, but I'm sure you have the motivation and dedication to make a success of it.

Enjoy training.

[nikola_ganchev]

Thanks Trueno!

[nikola_ganchev]

Yesterday was my first sparring in months. My goals were to jab, defence of the jab/right hand, going to the body and i've tried some slips. I study in Germany and here it is really modern to box with the "doppel deckung" oder ear muffins. Because of that i didn't get a proper training. It was really easy with the jab part and the defences. So i concentrate my self on working to the body. I need to practise the left hook to the body to crack this type of shell easier.
Big mistakes that i need to eliminate:
1. I must shut my mouth! and keep my chin down.
2. Rushing the punches
3. When i am hooking to the body i dont keep my right hand at the proper position and i turn my head with the punch. I must work on my form.
4. In future i won't repeat myself by saying that i need to work on the balance and movemen all the time and it is aways bad
My goals for the next time when i spar will be:
1. Jabing and controlling the distance. This is a little bit misleading for me because of their stance...
2. When they are in perfect possition i am going to throw single right. With an emphasis on technique. I am going to try to think only of the technique
3. The same with the left hook to the body
4. I wont go in punch exchanges because than i forget to throw the punches with technique... Just single punches
5. When i get my oponents tired i am going to let them inside to work on my blocks.

I go through all the things that i need to do in spar whenever i have time and it's appropriate

[greynotsoold]

I think that the key to cracking, so to speak the ear-muffs defense is the uppercut. Left or right handed. If he has his hands around his head he can't punch back. Uppercut.
Also, the straight right hand to the solar plexus is a good punch.
I think your goals are sound; it shows that you are thinking, which is the foundation of boxing. But try this...settle down to where you are confident in your ability to not get hit with jabs and right hands. Then begin slipping those punches: pick a counter to each and work that into your routine. For example: today, slip outside a right hand and counter with a right hand. See what that opens up- the left hook to the body is a good place to start. Or, slip outside a jab and hook the body with your left. Easy, effective counter that keeps you out of range of returns. What does that lead you to?

[nikola_ganchev]

That is exactly what i was thinking... Now i am countering on the jab with my own jab, when some one overreaches with the right with my own right and the left hook with my left hook. Combined with rolling and ducking are just purely defensive moves which give me selfconfidance and i can relax in the ring atlast.
I like to go to the body with the left jab. I just wait untill my oponent is off balace and i jab to the head till his hands are up and than i ram it I like this shot.
About the slips... When i establish my jab i can make them evan if i am flat footed, but in order to be efective against someone better i need to increase my mobility. I am pretty short for heavyweight. Here almost all my oponents are taller than me. At times i need to make 2 steps in order to punch my oponent. Thats why i work alot on the line. I make atleast 30mins a day slipping, ducking, turning, bumping, rolling and so on while throwing some punches from the right position. I am now learning how to pursuit someone correctly.

[Pavlik]

Hi there Bro, followed your advice on not training to failure, seems to work fine with me. Too bad I have not had the time to train much at all only twice per week with 15 mins session the most I do 4-5 sets of 8-10 reps with these. Only exercise I do.

http://s1127.photobucket.com/albums/l621/DontXdline/

[Alexbit]

I thinks its best sharing for the home workout ideas and tips,.
Many people have no time for the gym and want to do workout at home its best read for those,.

Pasadena Personal Trainer