Different / Alternate Training Ideas

[Chris Nagel]

Weighted belt made from ankle-weights:

By using a pair of ankle weights that have the velcro straps I was able to put them together and make a belt. I found this to be a lot better than having them around my ankles.

Belt or jacket are Ok they are above the centre of gravity. On the ankles theres an imbalance with the adductors. Have a think.

[Chris Nagel]

Exercise to improve punches sharpness, accuracy, and quickness.

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 . 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, and only throw proper punches. It's insane.

Exercise for foot speed

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.

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.

[Chris Nagel]

Forearm Exercises

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.

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.

[Chris Nagel]

Learning with 'Tag Boxing'

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