taijimasters

taijimasters
Fu Zhong Wen, Yang Chen Fu, Yang Shao Hao, Sun Lu Tang, Wu Chien Quan, Ma Yueh Liang, Tung Ji Yieh, Chen Wei Ming (below Sun Lu Tang)

Saturday, December 7, 2013

A sample solo (non-partner) boxing workout. Part 1.

Blog on Boxing for health, fun, strength, and self defense. While this is a Boxing only thread, this does not guarantee you will have great fighting skill. There are many types of fighting out there. Boxing trains great footwork, defense skills, and hand punching only. Boxing will not have many answers to a kick boxer's kick, throws and grappling with Judo and Jujitsu guys, and ground/other fighting styles. However the training is intense and time tested in regards to athletic ability for sports and general self defense.

Here is a sample on how to make a useful solo practice if you do not have a partner to train with. In this example the gym here has a few bags: heavy bag, speed bag, double ended bag. However, you can still do many of these without various boxing bags, as you do not want to over emphasis bag work to begin with. It can develop bad habits in stepping, it does have specific uses however that will be mentioned. There is more to boxing than over doing bag work.

Blog: Old school boxing training: Falls Church Va.
Blog: Old School boxing training: Annandale Va.
Blog: Old School boxing training: Richmond Va.

Our next edition (Part 2) click here we will have some partner training with flow drills, focus mitt work, sparring themes, live sparring, and partner conditioning work with medicine ball.

Here is one of the warm ups we do: 15 minutes of hopping bouncing, (more without hands) to get body warmed up. Stepping is everything in boxing and it needs to be constantly refined.

A 1901 book on Boxing: In the book “Physical culture and Self Defense” Robert Fitzsimmons, the author suggests a good exercise to get started- “The first lesson: for your first lesson in boxing do not think of your hands. Jump about on your toes as if you were dancing a hornpipe. Bend the knees and straighten them again. Spring from one foot to the other, forward and back. Bring the left foot forward with a spring from the toes of the right , and do the same with the right foot forward. All this will make you quick and shifty on your feet, which is a most important requirement in a good boxer. When you can jump around like this for 15 minutes at a time without getting tired or losing your wind, and if you do it quickly you will find that it is not so easy as you think, it will be time to learn the way to stand when boxing. Of course, you never stand still. You should always keep your legs moving.”-R.Fitzsimmons

Basic punches refinement: try a few rounds of just warming up your arm with punches: work a round of cross/straight rt. a round of lead hooks, a round of upper cuts, body shot, etc..


Basic stepping with punching: As fundamental as this is, it is critical. It is important to have good coordination of punching with footwork/stepping. there is a science to this. Punches need a ground path from the foot, through the legs, up the spine, and out the hand. On impact the hand transfers force back through shoulder , hips, knee, and foot. It very much has to do with stability when punching. Many times you see a guy over extend a punch from throwing so hard the back foot comes off the ground and the puncher loses balance. These drills, as simple as they are, help with creating a proper foundation for stepping and punching.

Shadow boxing and jump rope. Shadow boxing is done for a few rounds at warm-up time. We also do a few more rounds of shadow boxing after doing some heavy and speed bag work to train punching after having done hard hitting and speed bag/ hand speed work. This should change the way you throw punches, especially after you start getting tired. When training Shadow boxing, you need to cleverly put your combinations together, visualize the opponent coming at you with striking, use defense and offense, and regulate your breathing.

jump rope- jump rope is much like the hopping drill but will train fast feet. there are many stepping patterns to try: Ali's, high knees, butt kicks, skier, mini-lunges, double unders, etc. this is to build strength and endurance in legs and breathing.


Structured heavy Bag rounds- now it is time to work on those basic punches on the Heavy bag. Do a round of jabs, double jabs, triple jabs. Do a round of just cross, same with hooks, and body punches. Keep moving around and don't stand in the same place. Since most people are right handed, I suggest to move to your right a majority of the time, as if avoiding getting hit by their right handed power shot. Unless the guy is south paw (left handed) move to your left. A heavy bag give you a chance to really put power into the bag so hit hard, hit really hard and get used to it. Do a strike that will make someone respect you if they mess with you on the streets.

Freestyle Heavy bag rounds- now put all those basics together and have fun. Make yourself tired and get used to continuing when you are tired.

Speed bag- speed bag trains hand speed. there are several hand technique patters. basics are the x pattern, hammer fist/punch, punch, hammerfist, backfist. single rebound, double rebound, etc. Single rebound:

Regular speed bag:


double ended bag- this will train your head movement as this bag/ball will hit you back as it is very fast. Do a few rounds on it. you can go freestyle or drill specifics. This example is continuous punching:


Shadow box again: I mentioned earlier and want to re-emphasize, do some shadow boxing after doing bag work. You should notice a big change, especially after speed bag work.

Closing warm-down with Calisthenics, Abs, stretching: Some sample exercises that have dynamic stretching, abdominal work, push up variations, and stretching while still warm.
stretches: a very much neglected part of training. We do stretching to strengthen and protect the muscles, increase range of mobility, and develop elasticity.

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