Different / Alternate Training Ideas

[Chris Nagel]

Biomechanics, Breathing and the Chin:

Ill give you a very good tip as regards breathing. Dont box with the chin more than 15% down it stops your chest from working by up to 50%. It stops the airways from working, its very rare yuoll see a world class fighter boxing that way. Ive never under stood why coaches tell boxers to do it. From that position you can see the floor, and thats where youre going to finnish up. Plus the eyes work primarily of oxygen, so its going to effect eyesight. Plus the muscle neurons in the back and shoulders are getting the wrong response for speed of movement, because they already have a response.

Boxing is about not getting hit,Ifyou drop your chin numerous things biomechanicaly happen and emotionly. by dropping the chin youre waiting to get hit and your head is 6 inch nearer his glove making it easier as a target. By dropping the chin, your spine and shoulders cant react as qiuckly you put pressure on the lower back, which in turn restricts the groin and your abductor muscles. In short you restrict movement, which is restriction of mobility to evade punches. Which in turn causes panic to the senses, because they are getting the wrong signals, to perform as nature intended. Tight shoulders ,and hips and being off balance isnt the best way to start throwing punches. As Ive said before Oral balance and posture is the secret of reaction and speed. In the end all things being equal speed in correct form is the winner. plus put your elbows on your chest with your hands on your chin pulled back okay, comfortable, now drop the chin onto the chest.

Even Rocky Marciano dropped his knees not his chin, He had it in not down.

If your chins down your on your front foot or you cant move your hips. One or the other the mobility to ride a shot is affected and to see it coming is impaired plus keeping the hands up for a period of time is hard and stressfull. Id rather do things the easy way its easier to remember when the S*** hits the fan

I think youre missing the point Lords Im not saying put your chin out to dry far from it Im saying put the chin back. So its not over the front knee, it relaxes the shoulders and puts the chin above your bollocks, your centre of gravity instead of working against gravity let it be your freind not the enemy. Thats where the problems start in the first place

[Chris Nagel]

Routine on Improving Speed:

At great expense to myself I will give you one of our routines for speed, this will help.

Get hold of a bit of 4x2 wood, 2 foot long.

The first time try it in a press up posistion off the knees.

Put your hands on the wood and do a press up but only move an inch at a time.
After every inch bounce off the wood onto the floor with your eyes shut.
Then bounce back onto the wood with your eyes open.

When you ahve got used to this try it with the press up posistion off the feet, not the knees. (the traditional stance)

We have used this over a few years and it works. Your doing an isometric stretch with bounce. Unless your fit becareful, it knits the muscle nuerons and fibres and makes them react much quicker.

Scrap

[Chris Nagel]

Improving your punches and coordination:

When shadow boxing shut your left eye

scraps, what will that do? thanks.

Von, What makes right or left handed people is eyesight.Left handed people are left eye dominant, most of your eye memory and pariphiral vision comes from that eye the right eye is usualy short sighted compared to the left.By stopping vision from the left the body will become more adaptable on the right, or vice versa depending on the side youre dominant. It works better if you stretch regulary. most of the time the function of the opposite side is there to stablize the action of the side which is dominant this can be seen in many sports No in all sports if you observe, hope this helps you to understand it a bit better.

What md says is true, as regards psycological side weve tried a patch over the dominant eye on 5 seperate times with outstanding results, but it needs looking at a bit more. GET IT but interesting.

Chris, your getting the idea, its very hard to change the dominant side but i think were as close to it as weve ever been from your walking gait to about everything we do is controlled by vision and genetics. Subconcesly are aim is to protect the head the body wants the best information it can get and its own help, helps whats above to give it. Ive gone a long way to improving running gait by something which should hit the market next year, and get you fitter than anything by up to 30% that there is at the moment without impact. the other thing which is the crux to many problems is we dont do enougth correct stretching, because of the eyes one side does the other supports the action depending on what form of work you do or sport. The stretches ive put up are now pretty old, im putting some more up for sharla in the next week to help her im running late at the moment my dear old mums had a stroke so at the moment im at the hospital 4 hours a day so im behind. by the way cc

[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

[Chris Nagel]

Reinforcing the biomechanics used in weaving.

The best way ive found is to get 2 ropes 9" apart the length of the ring. Use them both always throwing punches forward backward lateral. Or do what i did make a net over the ring 18 " squares that you can ajust the height to suite the individual.

Yes put the ball on the upper back between the shoulder blades put the feet central to the ball, so youre not square with the wall but central to the back. you will feel it in the lower back, and can move 6" side to side with the feet and get a nice rythem going lateraly pushing into the wall.

[Chris Nagel]

Practicing the slipping movement:

The only thing its good for is head and foot movement. But very few people use it for that. Im 62 and can make it move just as fast using my head as people using their hands can. Using it for hands is of no benefit what so ever. The first person I ever saw using it for movement of the head was Roberto Duran it was a joy to watch I think Ive still got the tape somewhere Ill have a look if not ill vidio myself doing it

Put your hands behind your back if you like, move the ball with head while moving the feet and body. Your kneck moves 2 inch it teaches movement at speed, its the same movement as slipping a shot, circle as you do it. Its hard work doing it, but good fun

Adam you hit it with your head as thougth your slipping a shot its a great technique to learn

Ive mentioned this before. Its a great tool for learning the mechanics of slipping a punch. get it so the bottom is level wiyh your eyes, by using the feet and moving round the ball and using the head to hit the ball its a great tool. with practice you can move the ball as fast as if you were using the hands.

[Chris Nagel]

Training the muscles used in the left hook:

Get a fit ball hold it in your palms arms straight out in front of you dont bend elbows. push iin with palms as hard as you can while doing it turn hands so the outside of your hands are on the ball still pushing 20secs do it 4 times should help

[Chris Nagel]

Proprioception, balance and stretching your feet/ankles:

How many of you stretch your feet. We use them more than anything, and yet they are forgotten theres some little crackers can be done, solves a lot of problems. I use iron shoes wonderful things I came up with a thing years ago a wobbly board. another one get 2 footballs hands against the wall and stand on them bare footed moving back and forward side to side circles its good fun andteaches you the perception of balance. expect to fall on your a*** a few times but its fun.

[Chris Nagel]

Increasing your body's response quickness:

Theres loads of little tricks you can try to make your responses for movement better Ill just give you a little one.Get hold of two rubber medicine balls same size stand barefoot on them shoulder width apart start shadowboxing on them knees bent you will come off a few times,to start with keep pluging away.After a while start rocking your feet on the balls 2 to3 inch at a time it will make your responses much qiucker.When youve got good at it try it with your dominant eye shut. Now that is hard.

Actually what is happening is youre making all your motor neurons work and bind at the same time you heard it on SADDO'S first.

[Chris Nagel]

From Gene Tunney's training I liked how he did 1 finger press-ups on a wall working on each individual finger. It doesn't hurt, and goes well with other work that strengthens your fingers and grip strength.

[Chris Nagel]

Coin Catching

One neat little thing that I like to do when I'm just sitting around with nothing better to do is coin catching. What you'd do is place a coin on the back on your hand with your arm extended at shoulder level. Now with a little jerk of your arm you'd pop it up in the air and with the same motion as a punch you'd catch it.

You should switch between both hands when practicing this. As you get better you should place an additional coin onto the back of your hand and for each coin you add use another punch to catch it. To make it even harder you should increase the distance that your hand will have to travel. I found to get the most benefit out of this exercise is to also spend time practicing while wearining an eyepatch. If you become dedicated with this exercise be prepared for a dramatic improvement in your coordination and reflexes.

[themusic]

Coin Catching

One neat little thing that I like to do when I'm just sitting around with nothing better to do is coin catching. What you'd do is place a coin on the back on your hand with your arm extended at shoulder level. Now with a little jerk of your arm you'd pop it up in the air and with the same motion as a punch you'd catch it.

You should switch between both hands when practicing this. As you get better you should place an additional coin onto the back of your hand and for each coin you add use another punch to catch it. To make it even harder you should increase the distance that your hand will have to travel. I found to get the most benefit out of this exercise is to also spend time practicing while wearining an eyepatch. If you become dedicated with this exercise be prepared for a dramatic improvement in your coordination and reflexes.

wouldnt mind watchin a vid of this as i cant figure out how to do it