Hey guys wanted to share some boxing stuff with ya’ll at the place I have been talking about. I really like the training, even if it is slow and exact I think it is a solid foundation for boxers very unlike the crap going on at L.A. Boxing and MMA schools which teach bad boxing basics.
It is training at Annandale boxing club, with Leo Rossiter, a old school boxing only gym with an old school fighter (under Mack Lewis in Baltimore) and coach. He has a few pros currently and had taught many pros. Link to ABGC Boxing
So basically he recommends for Morning workout-
Get your running and road work in. Early AM running to get your legs strong. He says in his prime he was running 5 miles 6 x a week under 1 hour.
1 month: mold the shit out of your basics until it is permanent.
1st month he had me start from scratch after watching me shadow box. I had to make corrections to the hook and uppercut mostly, his version of body shot was new.
Beginners have to do the following:
Stretching: bar stretch forward and sides, loosen hips, stretch quads, drop stance stretches, limber up type of work. Loosen neck, stretch shoulders, etc. etc.
fight stance test- you can test a guys stance and structure by pushing on them. have them in boxing stance w/arms crossed at chest and then quickly push them when they are ready. they will move off balance. adjust the posture and try again. they should be stable.
All workouts are done to the timer of 3 minute rounds.
1. Forward moving step-jab/Backward jab step-back. Step jab are timed together. Be sure to jab long with chin tucked and protected by shoulder. Do this across the room going forward. Then next drill repeat going backward.
Move backwards after going forward- do: jab then step back. The reason for this is that if opponent is moving forward with punches, you jab at his chest or center line to off balance them while you have a solid connection to the ground. After you punch and hit the guy (in the critical distance), then step back. This is done for a few rounds 3 to 4 rounds and be sure you have good fight stance and crouching. Your legs should burn from this.
2. Cross/straight right- practice the cross only for a few rounds working mechanics of the weight shift, hips open and close, back foot pivot, chin tucked and protected by shoulder, punching with two main knuckles and extend arm long (jab and cross arms should be like steel bars from forearm to knuckle). No stepping just yet. Practice in place.
3. Lead Hook- this hook is a ‘short inside’ hook. Study the way ‘Mickey Ward’ throws the hook. In our style there is a sight shift to left leg (if you are orthodox stance) , hook to opponent chin, then hand does not drop down coming back to chin. It almost does a blocking move coming back to chin. Do this for a few rounds, no stepping.
4. Left and right Body shots- this is very much like Chinese Hsingyi “Heng” or “crossing fist”. The right hand drops to waist level (elbow is a fist away from rt. Hip) and punch straight (not round hook) to opponent’s center line. Switch the hands (right hand comes up to cheek, left hand is lowered with left elbow a fist away from left hip) shift weight and drive left body shot to opponent center. Add a little power at the end of the hit. Be sure to be shifting weight with the body shots. Do this in place for a few rounds.
5. Upper cut- uppercut uses the legs doing a quarter squat and allow the legs to drive the uppercut. Sink down and fire the right hand from the chin straight up as if an opponent has a clinch around your head and you are connecting with his chin. Repeat for the left uppercut. Do that in place for a few rounds.
End workout with calisthenics/push up/ab set: start with 10 add one each practice up to 20.
1. Jumping jacks
2. Toe touches in wide stance- bend down left hand touch rt toe. Come up and repeat for left tow touch. That counts as one. Do 10.
3. Standing elbow to knee. Opposite elbow to knee. Both sides counts as 1. Do 10.
4. 10 air squats with hands up like a boxer.
5. Feet together touch toes, hit abs with both hands hard, reach for sky, hit abs hard again and touch toes. Repeat.
6. Feet parallel- twist spine and punch behind your opposite shoulder, twist to other side and repeat.
7. Flat hand push ups. 10.
8. Knuckle push ups on hard floor.
You can take two deep breaths to rest between each ab exercise.
9. Sit ups
10. Sit ups with legs in a diamond, feet flat against each other.
11. Crunches with knees up.
12. Crunches with legs up in diamond.
13. Crunches with legs raised up.
14. Crunches with legs out.
15. Crunches with legs out rt. Leg over left foot.
16. Crunches with legs out left Leg over rt. foot.
17. Leg lift with extra lift of hips off the ground.
2 month- after coach thinks you have basics correct and down the workout changes.
1. Continue with doing #1 from above a few rounds. Jab step forward across room, jab step backward across room. (Do for a few rounds)
2. Double jab step forward across room. Jab, step back- add cross- lead hook, quarter squat-uppercut. Repeat combo going backward. (Do for a few rounds)
3. Triple jab step forward across room. Jab, step back- add cross hook, quarter squat uppercut. Repeat combo going backward. (Do for a few rounds)
4. Ring area (square area size of ring)- jab step, cross follow step, hook step. You are doing jab-cross-hook but each with a 3 to 6 inch step (varies on your height). This is a bit hard to describe on paper, but the purpose is to keep closing in and have that hidden cross. The punches are like pushes that can offset/unbalance opponent. Step is like this: left foot steps about 6 inches with jab, rt. Foot follows about 6 inches, left foot steps about 6 in. with left hook. This stepping and punch pattern works to a beat and rhythm. (Do for a few rounds)The ring area jab-cross-hook #4 is done counter clockwise the outer rim of the ring. you move forward then pivot 90 degrees and continue moving forward. this will get you to practice pivoting.
5. After #4 jab-cross-hook is correct: add left body shot, rt. Body shot, left body shot, left hook using the same rhythmic stepping pattern. (Do for a few rounds)
6. You can add 3 lb. hand weights or resistance bands to #5.
Finish with the calisthenics/push up/ab set.
Add: pull up/ab station set: 10 dips, 10 leg ups/knee ups, 10 bicep pull ups, 10 leg ups/knee ups, 10 wide grip pull ups, 10 leg ups/knee ups, 10 wide grip pull up behind the neck.
3rd month- after the boxing test (which is the jab-cross hook on focus mitts for 3 four minute rounds non-stop to the stepping rhythm)
1. Shadow box for 3 rounds.
Heavy Bag work: 2 rounds each drill
1. Double jab and triple jab on heavy bag. Keep moving right. (this is because a majority of people are orthodox stanced fighters). Double and triple jabs should take no more than 2 seconds. Hit hard and make the guy respect you on those jabs. (jab and cross arms should be like steel bars from forearm to knuckle).
2. Cross only on heavy bag: hard ass cross- weave right, cross again step right.
3. Left hooks- head can touch the bag: 4 quick hard hooks to body, 1 hard hook to head, move right.
4. Body shots- two really hard body shots (center line style) step right, 4 quick and hard body shots, move right. body shots on heavy bag- your head should be touching the bag like in #3 hooks to the bag. those are inside techniques.
5. Freestyle on bag- keep using proper mechanics as previously done.
6. Speed bag- 2 rounds using the X style.
7. 1 more round of shadow boxing after all the bag work.
1. calisthenics/push up/ab set.
2. pull up/ab station set
3. add: incline bench press and regular bench press. Style is as follows: do not use sets. Just blast 10. Next time you train blast 11 so on and so forth. When you get to blast 20, add 10 lb. and repeat. Idea here is to get strong but not buff which is counter productive to boxers.
medicine ball work like hitting abs with medicine ball, dropping medicine ball to abs, etc.
Jump rope rounds
Focus mitt rounds
Sparring 4 minute rounds.
pad work with student
1. long reaching jab cross.
2. 4 punch/4 step punching
3. look at eyes: jab cross duck while hitting body
4. add slip to #3.
Heavy bag: pro fighter bag hitting- move in hitting, inside hitting (head and body combos), move out.