Doing boxing workouts at home can prove to be beneficial for you because they will not only strengthen your muscles and bones, but will also help you maintain your weight as well. After having taken consistent efforts, many people have experience amazing results and this is why boxing workouts have become so popular. Anaerobic, cardio, coordination, endurance and strength training are some of the common exercises that are included in a typical workout regimen. However, if you practice boxing at home, you will be able to build an enviable and stunning physique.
Boxing Workout Routines at Home
If you do not have the time to train yourself in the gym and exercise at home, then the following boxing workout routines will be ideal for you.
Jumping Rope
Jump rope is not only one of the finest boxing workouts at home, but is also an excellent cardiovascular exercise. Jumping rope will cause your body to warm up and around 1000 calories will be burned in a 60-minute workout. You can do the jumping rope exercise in the following techniques:
- Arm cross: When you perform the arm cross jump, swing the rope around while keeping your arms crossed at the waist level.
- Backward shuffle: In the backward shuffle, you will bend your knees at a right angle by extending your feet back.
- Bell jump: In the bell jump, you will simply have to jump a couple of inches in the backward and forward direction.
- Full twister: In full twister, you should bounce jump while twisting your lower body to your right side.
- Foot cross: When doing the foot cross, in the first jump you should side straddle, in the second jump, you should cross one leg and on your third jump, you should jump in a way that your feet are spread apart at shoulder length.
- Forward shuffle: In the forward shuffle, keep your knees straight while extending one of your feet forward.
Shadow Boxing
In shadow boxing, you improve your movement, punches and stance by practicing by yourself. To do this boxing workout at home, you should stand in a room that has a light source, facing the wall and throw punches at your own shadow. Keep your left foot ahead if you are right handed, and make sure your other foot is behind you. Similarly keep your right foot ahead and the other behind you if you are left handed.
Push Ups, Sit-ups and Stretching
If you want to do boxing workouts at home, then your workout routine should also include pushups, sit-ups and stretches as well. You can ideally do these exercises in 3-minute intervals or 3 rounds. Make sure your body is straight from your ankles to your shoulders while you perform pushups. Keep your elbows upper than your arms by lowering your body. You will be able to shed abdominal fat and tone your abs by doing stretching and sit-up exercises.
Punches
When doing boxing workouts at home, you should practice 4 main types of punches, which are the cross, jabs, hooks and the upper cut. The jab is basically a power, straight and quick punch with your lead hand from the guard position. Movement in the torso and hips will be experienced in a clockwise direction when you practice this punch. The cross is also a powerful punch, but you will use your rear hand, and the hook is a punch used in a semi-circular motion to target an opponent's head. The upper cut is a vertical, rising punch that you will perform with your rear hand.
Along with these workouts, other excellent boxing exercises that you can perform at home include punching a heavy bag with complete energy and abdominal crunches.
Equipment You Will Need
If you want to practice boxing workouts at your home, then you will have to get the following exercise equipment:
- Boxing gloves
- Hand wraps
- Heavy bag
- Leather jump rope
- Mirror
- Medicine ball
- Pull up bar
- Round timer
- Speed bag
While doing these boxing workouts at home will definitely prove to be beneficial for you, must it is necessary that you do them sincerely and so all the hard work that they require. The best way of taking advantage of these boxing workouts is to seek the assistance of a professional boxer.
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Tuesday, 16 October 2012
Compound Attacks
From a tactical point of view, I can't think of anything that will take your boxing to the next level more than implementing and launching compound attacks. The classic scenario is you go to your opponent with a set of punches and head movement, and he knows that after you have launched your attack he can make his move or take a break for about 5-10 seconds while you reset. However, when you set up a second immediate attack (within 1 or 2 seconds) there is an element of surprise and sustained pressure which separates you from 90% of fighters.
The best compound attacker right now is Pacquiao. That doesn't mean he's the best boxer, I still think it's Mayweather, only time will tell. However, watch what Pacquiao does and watch his fights, he throws a fury of punches after faking and setting up angles, he resets or steps back or creates an angle, and then goes in for a second helping of beat down on his opponent.
I picked this stuff up initially from watching tons of Tyson fights, he was a master at setting up second and third attacks, and he had to because every time he launched initially his opponent was on the run. A good example of this is to watch him against Tyrell Biggs or Mitch Green, it took Tyson a couple of rounds to get close and start landing. I learned a lot from watching Tyson and you probably can too, you can also learn a lot from watching Tyson lose to Douglas and Holyfield in their first fight. It's always good to see different strategies from both sides.
Okay, back to compound attacks, the key is to set up your opponent for an attack down the road. The biggest obstacle you will face is the conditioning to back it up, when you are not in shape you'll be lucky to consistently get off strong single attacks, so you have to train extra hard for compound attacks. Watch my slipping video for some ideas on how to incorporate that in your training, Slipping Punches - The Remix
You fake, move your head, and then go in with your attack, at the higher level of boxing most initial attacks will be neutralized or countered by your opponent. If your boxing is tight then you will be able to neutralize your opponents counters or stay close enough while he retreats. And so here lies the second attack and the compound attack; once your opponent has retreated or countered and you have successfully neutralized the counter, you then launch your second attack, it's all about the footwork to create angles and stay close along with the constant head movement to avoid attacks. You have to work out the specifics, but you get the idea. The general pattern goes like this:
You: faking, moving side to side, in and out, moving your head
Opponent: doing the same as you
You: move in for your combination
Opponent: retreats or throws counter, or throws while retreating
You: stay within punching range as you move forward and moving head as soon as you finish punching, or move head in between punches while moving
Opponent: moves to safety or launches fresh attack against you
You: pouncing on opponent as he moves to safety (since you are close enough), or countering his attack since you are ready for it and were about to launch again.
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The best compound attacker right now is Pacquiao. That doesn't mean he's the best boxer, I still think it's Mayweather, only time will tell. However, watch what Pacquiao does and watch his fights, he throws a fury of punches after faking and setting up angles, he resets or steps back or creates an angle, and then goes in for a second helping of beat down on his opponent.
I picked this stuff up initially from watching tons of Tyson fights, he was a master at setting up second and third attacks, and he had to because every time he launched initially his opponent was on the run. A good example of this is to watch him against Tyrell Biggs or Mitch Green, it took Tyson a couple of rounds to get close and start landing. I learned a lot from watching Tyson and you probably can too, you can also learn a lot from watching Tyson lose to Douglas and Holyfield in their first fight. It's always good to see different strategies from both sides.
Okay, back to compound attacks, the key is to set up your opponent for an attack down the road. The biggest obstacle you will face is the conditioning to back it up, when you are not in shape you'll be lucky to consistently get off strong single attacks, so you have to train extra hard for compound attacks. Watch my slipping video for some ideas on how to incorporate that in your training, Slipping Punches - The Remix
You fake, move your head, and then go in with your attack, at the higher level of boxing most initial attacks will be neutralized or countered by your opponent. If your boxing is tight then you will be able to neutralize your opponents counters or stay close enough while he retreats. And so here lies the second attack and the compound attack; once your opponent has retreated or countered and you have successfully neutralized the counter, you then launch your second attack, it's all about the footwork to create angles and stay close along with the constant head movement to avoid attacks. You have to work out the specifics, but you get the idea. The general pattern goes like this:
You: faking, moving side to side, in and out, moving your head
Opponent: doing the same as you
You: move in for your combination
Opponent: retreats or throws counter, or throws while retreating
You: stay within punching range as you move forward and moving head as soon as you finish punching, or move head in between punches while moving
Opponent: moves to safety or launches fresh attack against you
You: pouncing on opponent as he moves to safety (since you are close enough), or countering his attack since you are ready for it and were about to launch again.
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About Amir Khan: What Would He Look Like With A New Trainer?
I've read the following two articles on Bleacher Report yesterday; "Amir Khan Takes Blame for Danny Garcia Loss, Could Part Ways With Freddie Roach" and "Are Amir Khan and Freddie Roach About to Split?", and I started to think about the best possible trainers for Amir Khan. I know today that Khan is not leaving Roach, as I've read in the Bleacher Report today, "Amir Khan Is Sticking with Freddie Roach, Nobody Gets Fired for the Garcia Fight", however I thought this would be a fun analysis.
Now, I don't believe Freddy Roach is the messiah many in the media have made him out to be, but he is a great trainer who studied under the immortal Eddie Futch, and he's proven he can help a fighter resurrect his career (pun intended). It would probably be a mistake to leave the trainer who helped him through his first comeback after the loss to Breidis Prescott, so regrouping with Roach doesn't sound like such a bad idea.
Nevertheless-despite the glass jaw-Khan is a great talent, and it would be interesting to see what he would look like after working with some of the best trainers in boxing. I'm not trying to imply that any of these trainers are better than Roach. I am simply looking at the flaws in Khan's style, along with what he can do better, and I'm discussing how the elements these trainers bring to the table can help Khan improve as a fighter.
Floyd Mayweather Sr.
Floyd Mayweather Sr. is the architect for Floyd Mayweather Jr.'s style, and let's be honest; we still don't really know what kind of chin Floyd Jr. has. Given the situation, anything that can be added to Khan's defense is a plus. Along with being able to move really quickly with his feet, he'd be able to move his head, and most importantly, he'd think to tuck his chin down instead of moving straight in with it exposed. Tactics like these would reduce the possibility of a knockout loss significantly.
Roger Mayweather
In the post on Yahoo Sports "Roger Mayweather Offers Amir Khan Some Advice: Fan Reaction", Roger had some positive words for Khan, offering advice to help him come back from a knockout. This made me think about Roger in the position of Khan's trainer.
Roger would help Kahn in much the same way his brother would, but the difference is that Roger is better than Floyd Sr. with offense. This means that on top of having more defensive tools, Khan would probably have less trouble keeping opponents on the end of his shots.
Pedro Diaz
The interesting thing about Pedro Diaz is that he has helped bring back Miguel Cotto, a fighter who'd been brutally beaten over the duration of an entire fight twice (by Manny Pacquiao and Antonio Margarito). People talk about how Khan may never come back, but the knockouts he suffered were quick (especially when compared to what Cotto endured).
Diaz is very smart, and good at preparing fighters for the rigors of the fight. He's also very good in the corner, which helps in grueling fights where the support a fighter receives between rounds can make the difference between quitting and victory. Diaz used to be the coach for the renowned Cuban national team, so Khan would definitely be as technically proficient as possible for every fight. Khan would settle down with the footwork as well, given that he gets into that habit of moving excessively (especially later in fights).
Diaz is scientific when it comes to conditioning, so under Diaz, it's possible that Khan may be in such shape as to allow him to handle opposition power better. Ultimately Diaz biggest possible contribution would be in the corner. If Khan's ever in trouble, he'll have all the support in between round that a fighter can hope for.
James "Buddy" McGirt
As a professional James "Buddy" McGirt wasn't known for being insanely quick, strong, or being a big puncher. He was known as being a skillful fighter with strong fundamentals. As a trainer, he seamlessly brought those skills to other professionals, and quickly developed as a hot trainer. His work with Arturo Gatti was brilliant, as he brought Gatti from a low point in his career to a junior welterweight title he defended twice before losing it to Floyd Jr.
McGirt has as much knowledge of boxing as almost anyone, and Khan would enjoy the comfort of having all that at his fingertips. Many of his flaws and habits would be erased after a few fights. His jab would be more effective, he'd control distance better, he'd use more head movement, and his footwork would be more efficient. Add these improvements to his natural athleticism and it's a recipe for a successful comeback.
Robert Garcia
The thing that strikes me about Robert Garcia is his versatility. He was a very skilled fighter as a professional, and he seems to have imparted that nicely to his fighters. His most notable fighters as of late are Nonito Donaire, Brandon Rios, and Kelly Pavlik-for whom Garcia is now managing another comeback. These are three different types of fighters, but he seems to be managing well with all of them.
Most notable of his fighters is Donaire, who especially skllful and mobile. As Khan is most similar to Donaire in style, Donaire would be his benchmark. I can see Garcia helping to cultivate Kahn's attack to be more efficient, having him sit down on his punches, while throwing shorter shots. I can also see Khan using his lateral movement to get better angles to land punches, and not just to get away. If Khan can learn to move his head like Donaire, we might soon forget about what happened against Garcia.
Emanuel Steward
Up until now, I discussed ways in which the above trainers can help Khan, and make him a better fighter. While I have the utmost respect for Emanuel Steward, I don't think it would be advantageous for Khan to have Steward in his corner.
It's true that Steward engineered Wladimir Klitschko's comeback by teaching him how to keep people away from his chin. However, that's easy for Klitschko to do, given that he usually has a huge height advantage over opponents. While Khan is tall for the weight divisions he's competed in, that might not work so easily.
Steward is very good with the basics, and he puts a huge emphasis on power and aggression. Having said this, Steward biggest successes have been fighters who have tremendous power (Tommy Hearns, Lennox Lewis, and Klitschko). With fighters who have respectable power, he hasn't added a whole lot to their game (as was the case with Jermain Taylor, and more recently Miguel Cotto and Chad Dawson). While training with Steward may help Khan produce more knockouts, I could also see him abandoning defense. This may make him more fun to watch, but it we'd likely see him get knocked out more too.
Maybe some of you disagree with me, so I'd love to hear your opinions. Please leave comments, and I'll respond.
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Now, I don't believe Freddy Roach is the messiah many in the media have made him out to be, but he is a great trainer who studied under the immortal Eddie Futch, and he's proven he can help a fighter resurrect his career (pun intended). It would probably be a mistake to leave the trainer who helped him through his first comeback after the loss to Breidis Prescott, so regrouping with Roach doesn't sound like such a bad idea.
Nevertheless-despite the glass jaw-Khan is a great talent, and it would be interesting to see what he would look like after working with some of the best trainers in boxing. I'm not trying to imply that any of these trainers are better than Roach. I am simply looking at the flaws in Khan's style, along with what he can do better, and I'm discussing how the elements these trainers bring to the table can help Khan improve as a fighter.
Floyd Mayweather Sr.
Floyd Mayweather Sr. is the architect for Floyd Mayweather Jr.'s style, and let's be honest; we still don't really know what kind of chin Floyd Jr. has. Given the situation, anything that can be added to Khan's defense is a plus. Along with being able to move really quickly with his feet, he'd be able to move his head, and most importantly, he'd think to tuck his chin down instead of moving straight in with it exposed. Tactics like these would reduce the possibility of a knockout loss significantly.
Roger Mayweather
In the post on Yahoo Sports "Roger Mayweather Offers Amir Khan Some Advice: Fan Reaction", Roger had some positive words for Khan, offering advice to help him come back from a knockout. This made me think about Roger in the position of Khan's trainer.
Roger would help Kahn in much the same way his brother would, but the difference is that Roger is better than Floyd Sr. with offense. This means that on top of having more defensive tools, Khan would probably have less trouble keeping opponents on the end of his shots.
Pedro Diaz
The interesting thing about Pedro Diaz is that he has helped bring back Miguel Cotto, a fighter who'd been brutally beaten over the duration of an entire fight twice (by Manny Pacquiao and Antonio Margarito). People talk about how Khan may never come back, but the knockouts he suffered were quick (especially when compared to what Cotto endured).
Diaz is very smart, and good at preparing fighters for the rigors of the fight. He's also very good in the corner, which helps in grueling fights where the support a fighter receives between rounds can make the difference between quitting and victory. Diaz used to be the coach for the renowned Cuban national team, so Khan would definitely be as technically proficient as possible for every fight. Khan would settle down with the footwork as well, given that he gets into that habit of moving excessively (especially later in fights).
Diaz is scientific when it comes to conditioning, so under Diaz, it's possible that Khan may be in such shape as to allow him to handle opposition power better. Ultimately Diaz biggest possible contribution would be in the corner. If Khan's ever in trouble, he'll have all the support in between round that a fighter can hope for.
James "Buddy" McGirt
As a professional James "Buddy" McGirt wasn't known for being insanely quick, strong, or being a big puncher. He was known as being a skillful fighter with strong fundamentals. As a trainer, he seamlessly brought those skills to other professionals, and quickly developed as a hot trainer. His work with Arturo Gatti was brilliant, as he brought Gatti from a low point in his career to a junior welterweight title he defended twice before losing it to Floyd Jr.
McGirt has as much knowledge of boxing as almost anyone, and Khan would enjoy the comfort of having all that at his fingertips. Many of his flaws and habits would be erased after a few fights. His jab would be more effective, he'd control distance better, he'd use more head movement, and his footwork would be more efficient. Add these improvements to his natural athleticism and it's a recipe for a successful comeback.
Robert Garcia
The thing that strikes me about Robert Garcia is his versatility. He was a very skilled fighter as a professional, and he seems to have imparted that nicely to his fighters. His most notable fighters as of late are Nonito Donaire, Brandon Rios, and Kelly Pavlik-for whom Garcia is now managing another comeback. These are three different types of fighters, but he seems to be managing well with all of them.
Most notable of his fighters is Donaire, who especially skllful and mobile. As Khan is most similar to Donaire in style, Donaire would be his benchmark. I can see Garcia helping to cultivate Kahn's attack to be more efficient, having him sit down on his punches, while throwing shorter shots. I can also see Khan using his lateral movement to get better angles to land punches, and not just to get away. If Khan can learn to move his head like Donaire, we might soon forget about what happened against Garcia.
Emanuel Steward
Up until now, I discussed ways in which the above trainers can help Khan, and make him a better fighter. While I have the utmost respect for Emanuel Steward, I don't think it would be advantageous for Khan to have Steward in his corner.
It's true that Steward engineered Wladimir Klitschko's comeback by teaching him how to keep people away from his chin. However, that's easy for Klitschko to do, given that he usually has a huge height advantage over opponents. While Khan is tall for the weight divisions he's competed in, that might not work so easily.
Steward is very good with the basics, and he puts a huge emphasis on power and aggression. Having said this, Steward biggest successes have been fighters who have tremendous power (Tommy Hearns, Lennox Lewis, and Klitschko). With fighters who have respectable power, he hasn't added a whole lot to their game (as was the case with Jermain Taylor, and more recently Miguel Cotto and Chad Dawson). While training with Steward may help Khan produce more knockouts, I could also see him abandoning defense. This may make him more fun to watch, but it we'd likely see him get knocked out more too.
Maybe some of you disagree with me, so I'd love to hear your opinions. Please leave comments, and I'll respond.
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Advice on Interval Training
Interval training is the heart and soul of conditioning for boxing. Boxing itself is comprised of intervals, short bursts of speed throughout three minute rounds spread out among long arduous workouts. It makes sense that if you want to be a top boxer, meaning you want to have the conditioning and skills to hang with the best, you must incorporate intervals into your training.
My favorites are 3 mins of high intensity with a 1 min break (heart rate at around 80-85% max), 400m sprints at 90% effort with a minute break, 30 sec full speed sprints with 30 sec off doing shuttle runs at a tennis/bball court, and I also love doing Tabata sets (sprints and heavybag punchouts). Nevertheless, what to do is quite simple, the hard part is getting out there consistently and just doing it. Two common mistakes that boxers make, myself included at times in the past, not thinking long-term about your intervals and not understanding their purpose.
Your intervals are not just to prepare you for an upcoming fight, they are preparing you for further training. When you train today, you are training for the workouts of tomorrow, and next week, and next year, your ultimate goal is to be the best boxer you can be, and that doesn't happen overnight no matter what your interval program. Every workout should raise the bar by 1 inch, that's how you have to think about your training. You are not training today to fight tomorrow, if you train like that you'll burn out fast. Rather, you are training today to train better tomorrow, and to be your best come fight time, only to go back to training and be even better for the next fight. It's easy to lose focus on this perspective and rush, the key is to believe in yourself, trust your motivation, trust your commitment and your desire. If you trust in those you have nothing to worry about, you can relinquish the pressure of 'now' to your benefit.
There comes a time to go all out, to train like every workout is your last, it's an unbelievable feeling. When this time comes you walk out your door on your way to the gym and you are thinking, 'I'm gonna destroy myself today, I'm gonna run myself into the ground until I have nothing left'. You have to earn this type of attitude from your self, it comes from day-in day-out training. When you have put in the work you will start to have this type of hungry innerbdialogue, and not a dialogue that says, 'shit, intervals today, I hope they go well'.
So, you've put your interval program to paper or at least have it clear in your mind, it should have some middle distance efforts (1:30 mins - 5 mins), and some sprint efforts (typically 15 - 30 seconds), now what? Your goal is simply not to miss a workout and this is no easy task, everything from injuries, fatigue, negative self-talk, women and friends will try to get in your way. Forget about your opponent, he wants you to train hard, he wants you to be in shape, as far as he is concerned it will be all the better for him when he dumps you on your ass, there's no glory in beating an easy opponent. Your biggest obstacle is not your opponent, he only shows up at the end of the story, your ability to focus and stay motivated is personal enemy #1.
The best way to not miss a workout is to stay hungry and motivated, in the beginning of your interval training phase I recommend taking it easy and not going all out. This advice is counterintuitive, after all, we are talking about intervals here. At the end of your workout, you should feel like you have some steam left in the tank, like you could come back tomorrow and do it all again. Do this for a couple months, don't miss a workout, stay hungry and stay positive.
You have a long way to go in the sport of boxing, intervals are the gateway to the next level, but don't try to get there all in one workout, slowly groove your way into shape, steadily. Trust me, there will come a time when you'll be flying across the track, or barrelling down a 3 minute interval at 85% of your max heart rate like you were born for this. Your mind and body will tell you when you are ready, in the meantime, take the pressure off, go a bit easier and be consistent!
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My favorites are 3 mins of high intensity with a 1 min break (heart rate at around 80-85% max), 400m sprints at 90% effort with a minute break, 30 sec full speed sprints with 30 sec off doing shuttle runs at a tennis/bball court, and I also love doing Tabata sets (sprints and heavybag punchouts). Nevertheless, what to do is quite simple, the hard part is getting out there consistently and just doing it. Two common mistakes that boxers make, myself included at times in the past, not thinking long-term about your intervals and not understanding their purpose.
Your intervals are not just to prepare you for an upcoming fight, they are preparing you for further training. When you train today, you are training for the workouts of tomorrow, and next week, and next year, your ultimate goal is to be the best boxer you can be, and that doesn't happen overnight no matter what your interval program. Every workout should raise the bar by 1 inch, that's how you have to think about your training. You are not training today to fight tomorrow, if you train like that you'll burn out fast. Rather, you are training today to train better tomorrow, and to be your best come fight time, only to go back to training and be even better for the next fight. It's easy to lose focus on this perspective and rush, the key is to believe in yourself, trust your motivation, trust your commitment and your desire. If you trust in those you have nothing to worry about, you can relinquish the pressure of 'now' to your benefit.
There comes a time to go all out, to train like every workout is your last, it's an unbelievable feeling. When this time comes you walk out your door on your way to the gym and you are thinking, 'I'm gonna destroy myself today, I'm gonna run myself into the ground until I have nothing left'. You have to earn this type of attitude from your self, it comes from day-in day-out training. When you have put in the work you will start to have this type of hungry innerbdialogue, and not a dialogue that says, 'shit, intervals today, I hope they go well'.
So, you've put your interval program to paper or at least have it clear in your mind, it should have some middle distance efforts (1:30 mins - 5 mins), and some sprint efforts (typically 15 - 30 seconds), now what? Your goal is simply not to miss a workout and this is no easy task, everything from injuries, fatigue, negative self-talk, women and friends will try to get in your way. Forget about your opponent, he wants you to train hard, he wants you to be in shape, as far as he is concerned it will be all the better for him when he dumps you on your ass, there's no glory in beating an easy opponent. Your biggest obstacle is not your opponent, he only shows up at the end of the story, your ability to focus and stay motivated is personal enemy #1.
The best way to not miss a workout is to stay hungry and motivated, in the beginning of your interval training phase I recommend taking it easy and not going all out. This advice is counterintuitive, after all, we are talking about intervals here. At the end of your workout, you should feel like you have some steam left in the tank, like you could come back tomorrow and do it all again. Do this for a couple months, don't miss a workout, stay hungry and stay positive.
You have a long way to go in the sport of boxing, intervals are the gateway to the next level, but don't try to get there all in one workout, slowly groove your way into shape, steadily. Trust me, there will come a time when you'll be flying across the track, or barrelling down a 3 minute interval at 85% of your max heart rate like you were born for this. Your mind and body will tell you when you are ready, in the meantime, take the pressure off, go a bit easier and be consistent!
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