Defense
Defense, well it speaks for itself. This is an area in which every boxer needs to put a lot of effort in mastering. They are many tools to use for defense, from blocking, ducking, dipping, slipping which is called bobbing a weaving. Now a good offense makes a good defense. But it is extremely important for every fighter to try to master the art of defense.
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Hi Adolfo,
Thank you very much for those interesting and instructing videos. I have learned a lot watching them. It has helped me a lot.
Can you give us some pieces of advice about some basic training exercices at the gym. I mean, how long and how often a week should one practice with the rope, which is still difficult to use properly for me ? Are they some specific fitness or bodybuilding routines for a boxer you could think about to share. I haven’t read much on this specific subject, it seems difficult to find.
Thank you for you help.
Serge (Paris, France)
Comment by Serge — April 11, 2009 @ 4:47 pm
Hello Serge,
I’m glad to know that you found my videos useful. I’ll be posting new videos every 2 to 3 weeks.
As for jumping rope I recommend 3 to 5 times a week for starters and about 10 to 20 minutes at a time, depending on your aerobic capacity. Most fighters use the jump rope in every training session. Jumping rope is an essential part in conditioning the upper & lower parts of the body.
Boxers use every muscle in their body so extreme conditioning is required to fight effectively. The best way to meet the demands of boxing is to use conditioning methods which mimic the work/rest ratio and integrated bursts of power that typify boxing. Because boxing is an explosive sport, ballistic training methods are especially effective during weight training for boxing.
I recommend weight training 3 times a week. Separating 1 day upper body then lower body and then upper body again. Like for example chest, biceps skip1 day of weights and then legs triceps skip another weight training day and then back and shoulders.
What I mean in training with weights explosively is. I will for example in a chest barbell press I will push the bar in a 2,3 count, for example push to reach the end of movement in 2 seconds and 3 seconds on the return. I do that on the entire muscle group that I’m training.2 seconds on the positive and 3 seconds on the negative. Integrate that with running 20 minutes on weight training days and 40 minutes on non weight training days.
Boxing Training at least 4 to 5 days a week. Each training sessions lasting between 60 to 90 minutes. 60 minutes on non weights training days and 90 minutes on. When I train with weights I like to train with active rest in order to train my body to recover fast. For example after I do chest press I’ll move to barbell curls and then abs. Then I repeat the routine. A chest, biceps and abs workout for me will be. 4 sets of chest press the first 1 being a warm up then increasing the weights each time. With a 20, 15,10,5 reps. Followed with 20 reps on each reverse crunch abs exercise.
Then I will do 3 sets of incline dumbbell press followed by preacher curls,15,10,5 reps with 20 regular crunches, and then weighted dips 3 Sets of 15 reps each with the same the weight followed by single arm concentration curls,15,10,5 with oblique’s crunches 20 times each side.
Legs would be, Leg extensions warm up 20 reps followed by overhead triceps straight bar cable extensions 15, 10 5 reps, followed by 20 abs hip thrust. Then leg press 15,10,5 reps followed by Triceps single arm kick back, with legs straight up in the air reach for toes 20 times. Then leg curls, barbell lunges and triceps rope pull down 15,10,5 reps and 20 twisting crunches.
As for back and shoulders I will do behind the Neck lats pull down 20, 15,10,5 reps shoulder press 15, 12,10,5 and reverse straight legs crunches 20 times. Then one arm dumbbell rows 15,10,5 reps shoulder lateral flies raise12, 8, 4 reps and 20 double crunches. Then the last set will be weighted back extension 3 sets of 15 reps each while I’m holding a 5 kilogram plate across my chest followed by seated bent over rear shoulder flies 12, 8, 4 reps and 20 reps of regular crunches. Before performing these exercises make sure to consult with a physician. All the best and good luck.
Comment by Adolfo — April 13, 2009 @ 5:53 pm
Adolfo,
You have great instructional videos. I wanted to thank you and hope you will be putting some more up. I had a question about your post, you said. “Each training sessions lasting between 60 to 90 minutes. 60 minutes on non weights training days and 90 minutes on.”
Don’t you mean 60 minute boxing training on weight training and 90 minute on non-weight training.
Also, when you have the time, could you write out a boxing training routine? take care
Comment by Alex — June 3, 2009 @ 5:28 am
Hi Adolfo,
I’d like to thank you for your great instructional videos. I’m a mixed martial artist (Shotokan and TKD)and I work in security, but always found that traditional martial arts footwork techniques and punches – only when we HAVE to use them – less than effective in intense real-life street situations. Your videos here are a great starting point for grapplers like myself and you have covered in about 30 cumulative minutes the main points of boxing conditioning which some others can’t do in 30 hours. I hope there is more to come.
Thanx.
Comment by Barry UK — June 28, 2009 @ 8:25 pm
Adolfo,
Thanks for taking the time to post these, your website is awesome – appreciate you passing on your knowledge. Keep ‘em coming. I’m interested in some of your favorite combinations that you found to be the most successful.
Comment by Dan — July 27, 2009 @ 2:02 pm
Hey thanks for the videos… I’ve only been training about 6 months and have a lot to learn. Sometimes our classes are very large which means we don’t get the time we might otherwise to work on technique. Your videos are all simple and easy to follow and help to reinforce the training. Also I’ve been working on my defences a lot lately, so this video in particular has helped.
Comment by Lisa — August 12, 2009 @ 12:10 am