The Saga Continues

Good day mates.

Been a while eh, but no need to fear, Josh is back. You are freed from Daphne's reign of horrendously lame posts with a refreshing change of pace.

You're welcome.

I figured you guys deserve a little insight into our daily lives of boxing so here goes. I'm going to spare you the details of our exercises and shenanigans partly because they are pretty much identical every week and partly because the experiences are painful to relive. Just to give a quick rundown, our weekly schedule consists of various classes ranging from Strength, Cardio, Core, and Heavy Bag. The majority of our class time is spent in the Coed Boxing classes which are basically a combination platter of all the different courses. We start off with strength training with rather light weights with numerous, numerous, numerous (have I mentioned numerous?) repetitions which trails off into slides, squats, shuffles, and more cardiovascular exercises. We put on our latex gloves and venture into the lockers of sweat-filled boxing gloves with the stench of a thousand dumpsters packed into each and every pair and begin the warm ups. The 1-2, the 1-1-2, the 2-3-2 and the works are used to warm-up. The routine after the jabbing warm-up include a few speed punching rounds where two people partner up and one does the 1-2 combo as fast as possible with little regard to form while the other holds the heavy bag and a few power punch rounds where form and power take precedence above anything.

The thing about the power jabs is the inherent danger in its malpractice. Especially for rookies such as 5 high school seniors with limited previous knowledge about how to throw a punch, the 125 lbs heavy bag can be a little intimidating. Once you start to get a feel for the bag, you realize that the punches you throw need to be controlled in a very precise manner to hit the weight at a safe angle. Just a few centimeters too close to the index finger for the impact, and the lasting vibrations travel up and down your bones. One of our members unfortunately found out the consequences of repeated malpractice leading to immense swelling and coloration of her knuckles. The first step to prevent injury is knowing when to stop. Pain is your body's way of telling you something is wrong and to ignore this pain is not the smartest of ideas. For our member, she continued to persevere through the pain thinking it was just her being out of practice in throwing a punch but her noble efforts ended up with some painful results.

And with that, I leave you with an amazingly powerful scene that I recommend everyone watch at the very least, if not the entire movie. This little snippet can be found through this YouTube video and is a must watch.

Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit, it's about how hard you can get hit and keep moving forward; how much you can take, and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you! You're better than that! 

An unforgettable monologue taken from Rocky Balboa spoken by Sylvester Stallone.We sure ain't no cowards, and we'll certainly prove it through sticking with this project till the end.

Josh

The Establishment of Boxing Rules

As I mentioned before, boxing has a long history, during much of which there were no rules. However, in 1743, Jack Broughton, "the Father of Boxing," came up with the first set of rules. After killing his opponent George Stevenson in a boxing match in 1741, he realized that boxing needed to have stricter regulations in order to prevent similar incidents. His rules were:

http://www.cyberboxingzone.com/boxing/broughton-jack.htm

"1. That a square of a yard be chalked in the middle of the stage; and on every fresh set-to after a fall, or being parted from the rails, each second is to bring his man to the side of the square, and place him opposite to the other; and till they are fairly set-to at the lines, it shall not be lawful for one to strike at the other.
2. That, in order to prevent any disputes, the time a man lies after a fall, if the second does not bring his man to the side of the square, within the space of half a minute, he shall be deemed a beaten man.

3. That in every main battle, no person whatever shall be upon the stage, except the principals and their seconds; the same rule to be observed in bye-battles, except that in the latter, Mr. Broughton is allowed to be upon the stage to keep decorum, and to assist gentlemen in getting to their places; provided always, he does not interfere in the battle: and whoever pretends to infringe these rules, to be turned immediately out of the house. Everybody is to quit the stage as soon as the champions are stripped, before the set-to.
4. That no champion be deemed beaten, unless he fails coming up to the line in the limited time: or that his own Second declares him beaten. No second is to be allowed to ask his man's adversary any questions, or advise him to give out.
5. That, in bye-battles, the winning man to have two-thirds of the money given, which shall be publicly divided upon the stage, notwithstanding any private agreements to the contrary.
6. That to prevent disputes, in every main battle, the principals shall, on coming on the stage, choose from among the gentlemen present two umpires, who shall absolutely decide all disputes that may arise about the battle; and if the two umpires cannot agree, the said umpires to choose a third, who is to determine it.
7. That no person is to hit his adversary when he is down, or seize him by the ham, the breeches, or any part below the waist; a man on his knees to be reckoned down."

While not all of these rules are still place, he set the tone for a closer look at boxing regulations; he brought to light the potential dangers of such a sport.

Later, John Sholto Doughlass, "the Patron Saint of boxing," came up with boxing rules, much of which we continue to use today. The 12 rules he came up with were:

http://en.wikipedia.org/wiki/John_Douglas,_9th_Marquess_of_Queensberry

"1. To be a fair stand-up boxing match in a twenty-four foot ring or as near that size as practicable.

2. No wrestling or hugging allowed.

3. The rounds to be of three minutes duration and one minute time between rounds.

4. If either man fall through weakness or otherwise, he must get up unassisted, ten seconds be allowed to do so, the other man meanwhile to return to his corner; and when the fallen man is on his legs the round is to be resumed and continued until the three minutes have expired. If one man fails to come to the scratch in the ten seconds allowed, it shall be in the power of the referee to give his awart in favour of the other man.

5. A man hanging on the ropes in a helpless state, with his toes off the ground, shall be considered down.

6. No seconds or any other person to be allowed in the ring during the rounds.

7. Should the contest be stopped by any unavoidable interference, the referee (is) to name the time and place as soon as possible for finishing the contest, to that the match can be won and lost, unless the backers of the men agree to draw the stakes.

8. The gloves to be fair-sized boxing gloves of the best quality and new.

9. Should a glove burst, or come off, it must be replaced to the referee's satisfaction.

10. A man on one knee is considered down, and if struck is entitled to the stakes.

11. No shoes or boots with springs allowed.

12. The contest in all other respects to be governed by the revised rules of the London Prize Ring."

As you can see, many of these rules still apply to present-day boxing matches. Thus, these two men paved the way towards establishing a safer, but still intense, sport. 

Sources:

-http://www.teamusa.org/USA-Boxing/About-Us/History-of-Amateur-Boxing

-http://nipperpatdaly.co.uk/rulesofboxinghistory.htm

-http://iml.jou.ufl.edu/projects/spring03/bueneventura/history.htm

-http://www.cyberboxingzone.com/boxing/broughton-jack.htm

Boxing Dictionary (Continued)

I began my boxing dictionary yesterday, but today, I will add a few more, including the second half of the alphabet.

Punch Drunk

When a boxer acts like they are drunk, but in fact has a neurological disorder due to too many hits to the head

Round

One of multiple, which make up a bout or a match

Southpaw

A left-handed boxer

http://www.expertboxing.com/boxing-strategy/counter-punching/3-basic-counters-for-southpaws-against-orthodox-boxers

Technical Knockout (TKO)

When one fighter is knocked out OR the referee deems one fighter unable to continue to fight due to injuries

http://www.cnn.com/2012/12/09/us/pacquiao-marquez-fourth-fight/

Weight Classes

There are seventeen weight classes for boxers; these divide boxers up so that they are evenly matched

Weigh-In

When boxers are weighed to make sure they fit in the correct weight class

Boxing Dictionary

As I continue to box at Boston Boxing, I have begun to pick up some important terms. I thought I would share a few of them with you today.

Apron:
The canvas of the ring outside of the ropes.

Belt:
Approximately around the navel; boxers are not allowed to attack below this area

Bout:
Also called a match; the name for a boxing fight

Break:
When boxers are in a clinch, referees call this, allowing the two fighters to step back before reengaging in the fight

Canvas:
The floor of the ring, the cloth covering the ring

http://www.ringmasters.org.uk/equipment_canvas.htm

Down:
Referees call this when when one fighter has a body part outside of the ropes OR one fighter touches the canvas with a body part other than his or her feet OR one fighter is not conscious and cannot keep fighting

Headguard:
A padded head piece used in real fights which covers the entire head except the face; padded to prevent head injury

http://www.comparestoreprices.co.uk/boxing-equipment/bbe-boxing-head-guard.asp

Origins of Boxing

http://www.crystalinks.com/romerecreation.html

Boxing is a sport with a long and rich history. It all began in Ancient Rome, when consuls would make criminals and slaves fight to the death in elaborate stadiums. Winners who prevailed fight after fight might eventually be granted freedom. Even free men engaged in the sport to prove their manliness to the population. Simialr to today, boxers wore protective hand wear -- except theirs was made of leather and lined with destructive studs. These games became so popular that Theodoric the Great, a king, had to ban the sport in 500 A.D. due to its disruption of everyday life. Similarly, Egpytians and Mesopotamians in the third millennium engaged in "prizefights" during funeral rites, according to the Iliad. These prizefights were the first recorded boxing matches. Soon, a form of boxing could be seen in the illustrious Olympics in 688 B.C. and similar athletic competitions, and thus gained credibility as a sport.

Obviously, these forms of boxing were not nearly as elaborate or advanced as today's games. Without rounds, rings, weight classes, rests, or points, boxing simply declared the winner by whoever was left standing. Boxing has since expanded, becoming a complicated, but increasingly popular sport.

Sources:
-http://www.historyofboxing.info/
-http://www.artofmanliness.com/2009/05/30/boxing-a-manly-history-of-the-sweet-science-of-bruising/
-http://whitecollarboxing.com/boxinfo.htm

Defense Moves (Continued)

In this post, I will be speaking about more defensive moves. These are more advanced and require more practice, but work well in response to opponents' attacks.

Hook and Cover
Step back with your rear foot and use your rear hand to catch the jab. Keep your hand up in a defensive position, making sure to keep your face protected.
When to Use It:
In response to a jab


http://www.functionalselfdefense.org/boxing/duck

Duck and Jab

Bend your knees (do NOT lean forward) as soon as your opponent steps forward. Once you reach your squat, move forward for a body jab.
When to Use It:
In response to a double jab.



http://www.functionalselfdefense.org/boxing/duck

Sources:
-http://www.functionalselfdefense.org/boxing/jab
-http://en.wikipedia.org/wiki/Hook_(boxing)
-http://www.youtube.com/watch?v=UmvR-QofKco

Defense Moves

I briefly spoke earlier about defense techniques. However, there are specific blocks that you can use to best offset your opponents' attacks. Today, I will be talking about the two most basic ones: the high front cover and the low left and right cover.

High Front Cover
Raise your forearms to head-level. Make sure your arms are far away enough that you have a good view of your opponent, but close enough to keep your opponent from reaching your head.
When to Use It:
In response to a straight punch to the head



http://www.functionalselfdefense.org/boxing/hook-cover

Low Left and Right Cover
Drop your elbow to your hip, using your forearm or cover to cover your body. Lean forward and hide as much as your face as you can while still maintaining eye contact with your opponent.
When to Use It:
In response to a punch at rib-level and hooks.

 

 

http://www.expertboxing.com/boxing-techniques/defense-techniques/how-to-parry-punches

Sources:
-http://www.blitzmag.net/training/
-http://www.functionalselfdefense.org/boxing/others/52-boxing-skills-to-improve-your-martial-arts-ability
-http://www.expertboxing.com/boxing-techniques/defense-techniques/how-to-parry-punches

Flexibility

As I mentioned in the previous post, flexibility is high useful skill to have. I'm the first to admit that I often underestimate the importance of stretching, but the more I box the more I realize how important it really is to be flexible.

What is flexibility?
Your range of motion. How far can you arm/leg/hip/etc. reach?

Why do boxers need to flexible?
Boxers need a large range of motion. Being able to extend your reach is vital for maintaining your center of gravity while punching. Flexibility and balance work in conjunction to allow you to make punches that still allow you to return back to your original position quickly and safely. If you are not flexible, extending your arm towards your opponent will require a lot more energy -- energy that could be useful later on in the match.

How can you improve your flexibility?

1) Always stretch before you work out! When you build muscle but do not stretch, you have a lot of strength, but in boxing, you will still be wasting a lot of energy extending. If you are both flexible and strong, you have the ability to really attack efficiently.

2) Do yoga! Most would not put yoga and boxing together, but yoga is a great supplement, as it significantly improves flexibility.

3) Don't forget your wrists! It's easy to forget such a vital part of your body. They seem so insignificant, yet as boxers, you are vulnerable to a wrist sprain, especially with all the punching. Make sure to reduce your wrist of injury by improving wrist flexibility.

4) Don't be afraid to move while stretching! I'll admit that floor stretches are my favorite, but it also really helps with flexibility to do them while walking. By adding this walking aspect, you will help warm up your muscles quicker.

Sources:
-http://www.expertboxing.com/boxing-techniques/body-movement/balance-and-flexibility-underrated-boxing-skills-part-1
-http://injuryfix.com/archives/stretches-boxing.php
-http://www.saddoboxing.com/boxingforum/43586-flexibility-will-help-improve-speed.html
-http://1on1boxingfitness.com/flexibility-training-for-boxers.php

Balance

Balance and flexibility are easily the most underrated abilities a boxer needs to have. By improving these two, a boxer can improve all parts of their game, from their punches to their footwork. Today, I will be talking to you about balance.

Why do you need balance?

As a boxer, you move a great deal. When you are off balance, your opponent will likely strike, as you will be extremely vulnerable. If they get a shot off you and you are off balance, you will likely tumble, making it easier for follow up attacks. Additionally, if you are off balance and you wish to attack your opponent, your hits will be weak. You need to be able to put your full body behind the attack, and you simply cannot do so if your off your center of gravity.

What can do you do to improve your balance?

1) Always keep your center of gravity in mind. When you punch, don't extend your arm too far out. Also, bring your body behind your punch. Not only will this change make your punches more forceful, but you will be expending less energy to return to your original position. Similarly, when you dodge, bring your center of gravity to your new position.

2) Lunges:
These are an exercise I have been doing very frequently recently. I often do these while holding cowbells or dumbbells of some sort. This exercise will allow you to build up the muscles necessary for balance, teach you balance, and also build up strength in other areas of your body as well.

3) High Knees on the Ring:
Beginning at the bottom of the ring, place one leg down on the ring. Holding dumbbells in either hand, lift your other leg up for a high knee. Return both feet to the bottom of the ring. Like lunges, this exercise builds up strength and balance simultaneously.

2 and 3 are just some ways to build up your balance; other exercises are similar in concept.

Sources:
-http://www.expertboxing.com/boxing-techniques/body-movement/balance-and-flexibility-underrated-boxing-skills-part-1
-http://orthoinfo.aaos.org/topic.cfm?topic=A00038

Stress Relief

I first heard about recreational boxing from a woman trying to both lose weight and regain her strength after her pregnancy. When I did not research, however, I found that these are just a few health benefits. This week, I will be telling you about how boxing can help you improve your health.

One of my main reasons for learning to box is that I 've heard about how boxing is a great stress reliever.


 http://www.fightfitohio.com/blog/km-kickboxing-fitness-and-stress-relief

1. Release Aggression

Everyone has anger within in them, whether that be directed towards a person or an event or an idea. Holding onto this anger is unhealthy, as you never know when it might manifest itself in your life. It can ruin your relationships and make you impulsive. Boxing allows you to release some of this aggression in a safe environment.

 

2. Release Endorphins

Exercise alone leads to a "runner's high." A study done at Nottingham Trent University showed that after running on a treadmill at 70% maximum heart-rate capacity, the phenylethylamine level (a chemical that boosts moods) of 20 men had risen approximately 77%. When you box, your heart rate will surely rise and therefore your phenylethylamine level.

 

3. Focus

When you box, your focus turns away from your everyday worries. By giving yourself time to forget for just a few hours a day, you will learn to divert your attention away from your stress points.

 

Sources:
-http://www.sfia.org/press/234_Boxing-and-Kickboxing%3A--Two-Effective-Stress-Relief-Outlets
-http://trainlikeaboxer.com/blog/knock-that-stress-out-2

-http://www.3fatchicks.com/4-stress-relieving-benefits-of-boxing/

-http://www.theadrenalist.com/extreme/5-mental-and-physical-benefits-of-boxing/

Strength

Boxers rely heavily on building up their strength in order to put real force behind their punches and hold up against powerful attacks. However, as I mentioned before, boxers are not brute with the body of a sumo wrestler; rather, they must stay toned and light in order to make speedy attacks.




A good conditioning exercise for boxing
http://www.askmen.com/sports/bodybuilding_60/74_fitness_tip.html

 

How to Build Boxing Strength:

1) Repetitions
In my boxing classes, I have already found that a lot of the drills we do are repetitive. That's not to say they're not challenging, but these reps are useful for improving endurance, while simultaneously building muscle.

2) 3:1 Work to Rest Ratio
In a boxing match, you always have to be alert and ready. Therefore, unlike most sports, boxers do not rely on explosive bursts of energy; instead, they must always have steady endurance. Scientifically speaking, endurance is the ability to keep lactic acid from building up. In doing strength training, be sure to keep this idea in mind.

3) Avoid Heavy Weight Training... Resistance Bands, Calisthenics and Plyometrics
These exercises help tone, rather than create bulk. If a boxer gains too much muscle, he or she will not be able to react quickly enough to fend off attacks. These exercises also help build flexibility, which also contributes to a boxer's ability to weave and move around quickly and efficiently.

Sources:
- http://www.eastsideboxing.com/weblog/news.php?p=30933&more=1
- http://www.brianmac.co.uk/articles/scni34a4.htm
- http://www.askmen.com/sports/bodybuilding_60/74_fitness_tip.html

Cardio

https://trainelite.com/tone-and-cardio-boxing/

After I arrived to my first boxing class, I was immediately asked to pick up a jump rope and begin. Although I was skeptical, I quickly discovered that boxing requires a very high level of endurance and stamina. Boxing requires you to constantly move around, whether that be when you're moving forward for a punch or weaving away from an attack. Here are some benefits of such high-intensity cardiovascular exercise.

1. Stronger Heart
Such intense cardio makes your heart beat much faster, pumping out even more blood. Over time, your heart rate will decrease and therefore your heart will not need to pump out as much blood. Overall, your heart will be much healthier and will not have to do as much work to keep your body functioning.

2. Lower Recovery Time
Especially for boxing, your body will build up its strength and speed through the cardio workout. And so when you get hit or you find yourself out of breath needing a break, you will find that more cardio will help reduce the amount of time you need to get back out there.
3. Increased Hormone Health
Cardio increases the production of many beneficial hormones, one of which is dopamine, or the "happy" chemical. The release of these hormones will only make you feel better both right after a workout and in the long run.

4. Increased Metabolism
In addition to increasing your heart rate, cardio also increases all the other processes in your body, or your "metabolism." Doing so will allow your body to function much more smoothly.
5. Helping with Diabetes
Those dealing with diabetes often find that cardio helps their bodies to deal with glucose. The increased metabolism is the reason for this change, and so therefore their bodies can control blood sugar levels.


Sources:
-http://www.fitday.com/fitness-articles/fitness/exercises/boxing-fitness-training-as-a-cardio-workout.html
- https://www.youtube.com/watch?v=1eWhgF8lMyQ
-http://www.bodybuilding.com/fun/sclark85.htm
-http://www.self.com/fitness/2012/07/cardio-exercise-benefits-slideshow#slide=1

Self-Defense

http://www.monacobusinessdirectory.com/en/directory/sports/gym-and-playing-fields/federation-monegasque-d-arts-martiaux-et-sports-de-combat.html

Before boxing, I had taken a self-defense class before, and quickly found that many of the punches were the same. Learning more punches and improving my stamina however has made me only more capable of self-defense.


1. Strength
Boxing requires a ton of conditioning, and therefore, you will surely build up your strength. I know I started out extremely weak, and while I still cannot say that I'm an intense body-builder, I've seen results in just a little over a week. Your teacher will put you through grueling exercises, but these drills will help you to put more strength behind your punches and parries.

2. Speed
In your classes, you will also be asked to do these drills very quickly. This kind of speed will help you react quickly to a potential attacker. Continually working on those drills will only improve your reaction time.

3. Moves
Not only will you become stronger, but you will learn the speed necessary to react to potential attacks. Practice with footwork, punches, and evasive moves will allow you to know how to react to a potential attacker.

4. Sense of Well-Being
Boxing gives you a stronger sense of well-being. When you learn all of the above, you will feel more secure with your abilities to defend yourself. This sense of relief is extremely powerful, and while you should obviously not be incautious, you can feel more secure with yourself.

 Sources:
-https://www.youtube.com/watch?v=XBsnLYDOyZo
-http://www.fightingarts.com/forums/ubbthreads.php?ubb=showflat&Number=15765060&site_id=1#import
-http://www.functionalselfdefense.org/boxing/

Weight Loss

http://universalmuaythai.com/kickboxing-weight-los/

As I mentioned in my last post, boxing helps reduce stress. But what effect does it have on you physically? With its high intensity workouts, boxing also helps with weight loss. My friend who tried boxing after her pregnancy quickly found all her pregnancy fat slipping away.

1. Toning
A lot of people make the mistake of thinking that boxing leads to body-builder types. However, most boxers -- both amateur and professional -- find that boxing slims them down, as there is so much repetition. In addition, boxing focuses much more on technique than sheer force.

2. Works Optimal Muscles
Part of what makes boxing perfect for those losing weight is that it targets the optimal muscle groups. For example, women looking to lose weight often want to reduce the fat around their butt and thighs. Boxing is great for these muscle areas, as it really works your glutes and quadriceps muscles.

3. Burns Calories
According to www.fitday.com, a one-hour boxing lesson can burn almost 600 calories. If you hope to lose weight and exercise everyday, you can lose more than one pound a week.

4. Full-Body Workout
It is a common misconception that boxers mainly have strength in their arms. However, boxing requires strength in your core and legs as well. In a boxing class, you will be definitely asked to work all parts of your body, and you will thus lose weight everywhere.


Sources:
-http://forum.bodybuilding.com/showthread.php?t=536014
-http://caloriecount.about.com/forums/fitness/boxing-good-weight-loss
- http://health.ninemsn.com.au/fitness/exercise/694517/why-boxing-will-get-you-results
- http://www.fitday.com/fitness-articles/fitness/weight-loss/lose-weight-and-kick-butt-why-you-should-start-a-boxing-workout.html

The Full Set

Josh here.

In our last lesson of the last week, we returned to the gym for our co-ed boxing class again and I think we've made a surprising amount of progress from our first week. After the 2.5 hour session in the first week, none of us could even move but this time, we all survived through the ordeal with flying colors if I may add.

My favorite part of this boxing studio personally is its flexibility in its curriculum for each student. Clearly we aren't going to be as fit or as experienced as someone who has been going to the studio for years but the coaches seem to be able to teach something new for everyone everyday. The strenuous workout routine may be the same for everyone because those would be very difficult to customize yet we can control our own pace if we get overwhelmingly tired. Even if we may not do as many reps as the person next to us, we still give our best in hopes of eventually reaching the number of reps our rival next to us is doing. The close space encourages healthy competition between ourselves and serves as a great motivator and may be the reason why the environment keeps calling us back in.

Other than the usual jump rope and ab workout in the first 45 minutes, our true boxing class begins to really delve into the more complicated combinations of punches and throws we can have to maximize our damage output while keeping us relatively safe. As I've mentioned before, (assuming right-hand dominance) 1 symbolizes a left jab, 2 a right jab, 3 a left hook. Then we went further to complete the 4, 5 combo of 4: right upper cut and 5: left upper cut. Although boxing may be a very spontaneous sport and reliant on improvisation most of the times, the most efficient combinations of punches that we were taught include the 1-2, 1-2-1, 2-3-2, 1-2-3-4-5. Then there are the other situational combinations which are all reliant on what type of punch you wish to throw. At the beginning of the match, one should try and test out the reflexes and reactions of one's opponent through the 1-1, two weak jabs to the facial area. Once you see an opening or the opponent is off balance, you can start going in for the pounding with the 2-2, two completely obliterating jabs to disorient them (but leaves yourself rather defenseless), or even the 2-3-2 (in hopes of the knockout hook).

The second very important lesson I learned other than the different combinations came from the rhythm and timing of the punches in these combos. None of these combinations are set in stone but most opponents will be expecting these set of punches to come consecutively so by disjointing your punches with a small bit of hesitation, the opponent will be taken by surprise. One such example is the 1-2-0-2, where 0 symbolizes a small time interval between the punches. The logic behind this move is in hopes of the opponent letting down his guard after the initial barrage. With a feeling of false safety, he will be more susceptible to incoming attacks.

That's all for now folks!

Remember, arms up, head low.
Josh

Taking Punches

http://www.businessinsider.com/the-silver-shorts-are-taking-punches-like-the-legendary-fighter-roberto-duran-2010-12

Unfortunately, if you are a boxer, you will be hit. It is an unavoidable downside to boxing. However, there is a way to minimize the impact of those punches. 

Steps to Remember:
1) Expect the punches. Even though your gut reaction is to close your eyes, don't. If you know you are going to be punched before you are actually punched, you can react.
2) Relax your face if you are getting hit there and turn away. This reaction will make cushion the blow, and allow you to conserve energy to quickly retaliate. If you get hit right in the face, it will be harder to recover.
3) Flex your body if you are getting hit there. By flexing, you use your muscles to protect your internal organs.
4) Do exercises to strength your neck. When you get hit in the face, your face and neck gets thrown back. To prevent neck injury and unconsciousness, make your neck resistant to whiplash.
5) Rotate to reduce the impact of the punches. The way in which you rotate requires learning; each punch necessitates a different reaction. Practice.
6) Learn combinations so you know what to expect. You can adjust your body accordingly, and brace yourself for the stronger punches within a combo.

Sources:
-http://www.wikihow.com/Take-a-Punch
-http://www.artofmanliness.com/2013/07/26/on-taking-a-punch/
-http://www.telegraph.co.uk/men/active/10255523/How-to-take-a-punch-and-other-valuable-life-lessons-you-learn-in-the-ring.html
-http://www.boxingtrainingfitness.com/defense/the-7-keys-to-taking-a-punch.html
-http://www.expertboxing.com/boxing-strategy/boxing-defense/how-to-take-punches-better

Slipping Punches

http://www.fighttips.com/how-to-slip-a-punch/

I've spoken a lot about how to punch... but what if your opponent throws a punch? Defense is an important part of winning. As I mentioned in earlier posts about boxing styles, some boxers win simply with a strong defense; they are able to slip punches, tiring their opponent out before going in for the win. Today, I will tell you how to avoid your opponents' attacks.

Things to Remember:
1) Observe. What are his tells (an action your opponent does before making a specific punch)? Be careful not to jump to conclusions and commit too quickly to your hunches. He may change it up.
2) Conserve your energy. When you dodge a punch, don't move too much, just enough so you will avoid your opponent's fist.
3) Be unpredictable. When you dodge, don't return to your original position. Instead, move your feet to readjust into a new position.
5) Move to the outside (unless your opponent throws a jab). If you move to the inside, you will usually be vulnerable to another attempt.
6) Use slipping to weaken your opponent. If you slip frequently enough, your opponent will tire. Similarly, if you move a little farther away when your opponent strikes before slipping his or her punch, you will be able to make your opponent extend his or her arm more and thus thrown your opponent off balance.
7) Ready your arms for an attack. Your opponent is weak right after a punch, and that would be a good time to attack.
8) Beware of fakes. If you try to slip a punch but your opponent is not actually punching, you will be an easy target.
9) Use your legs. Your lower limbs are the strongest part of your body, and will help you endure.

Sources:
- http://www.wikihow.com/Slip-Punches-in-Boxing
-https://www.youtube.com/watch?feature=player_embedded&v=bhPCtj9Qh84
-http://www.expertboxing.com/boxing-techniques/defense-techniques/how-to-slip-punches-in-boxing
-https://www.youtube.com/watch?v=V6lFsmJ6Vko

The Struggle is Real

Josh back again.

Today, we went back for another taste of good ole Boston Boxing & Fitness but for some reason, my body is not falling apart yet. My eyes keep drooping even as I write this but it's the good sort of tired. It's the sort of tired you only get after doing something worthwhile. 

Sure, we didn't go defeat the Huns or anything of that caliber but our act of valor stemmed from our decision to put ourselves out there once again in the midst of all the scary, big (very big), boxers who have been training for a long time. Too often did I find myself unable to hold myself in that plank position for one more minute or do one more chest press, but our mentors drilled into us the importance of the will to continue, the will to make a fool of ourselves in hopes of a better tomorrow. We all have to start somewhere, and for me, that somewhere is on the ground struggling to keep myself upright.

The journey for today began with a brief warm up of the cliché jump roping at the boxing studio then quickly proceeded into a core workout for 30 minutes with medicine balls. A few crunches, toe touches, and planks later, we went into our strength training class which was much too painful for me to relive so you'll have to use your imagination.

The most interesting class for me was by far the last one of the evening: heavy bag classes. With our borrowed boxing gloves, we trained for an extended period of time on our endurance of our punches. From the standard 1, 2 jab using both hands to a mixed combination of 2, 3, 2 (right jab, left hook, right jab) we learned the combinations that may go well hand in hand with each other while also working to improve our endurance with speed rounds and power intervals. The amount of stress relieved from just hammering at a bag relentlessly with no consequences was a completely refreshing experience and one which I encourage greatly.

Punching a wall or a pillow just isn't the same.

Till next time,
Josh

The Boxing Stance

http://www.self-defender.net/boxing-techniques.htm

While I was rereading my old posts today, I realized that I kept referring to the "stance," but never actually explained what that meant! So today, I will explain to you the perfect boxing stance, a position that will allow you to just as easily move to strike as to block. In order to do so, your stance needs mobility, balance, flexibility, and stability.

http://www.expertboxing.com/boxing-basics/how-to-box/the-perfect-boxing-stance

You should think of the placement of your feet as though there is a between them. Your front foot (the opposite of your stronger hand) should hit the line on the left side. Your other foot should be shoulder-width apart from the front foot, and that heel should hit the right side of the one-inch imaginary line. Both feet should not be facing the target, but rather at an angle, your back foot a little more facing the right.

What Not to Do:
1) Face forward... This position leaves more of your body open to attack, and you will not have as much room to really throw your body behind a punch. Also, your balance will not be nearly as good.
2) Too square (front foot is farther left, away from the line, and feet are pointing towards the same direction)... Same problems as #1. 
3) Too straight (back foot is farther left, on the line)... The right hand is too far to make a quick strike and to defend, and you are easily thrown off balance.
4) Feet are too wide apart... This stance has poor mobility and balance.

Things to Remember:
-You should always be on the ball of your back foot.
-Your knees should always be bent.
-Relax your hips, shoulders and arms for mobility.
-Keep your weight balanced between both feet.
-Keep your elbows close to your body.
-Hands should protect your face, and your chin should be down.
-Don't turn your shoulders completely towards your opponent, just slightly.
-Left hand is at nose level; right hand is at cheek level.


Sources:
-https://www.youtube.com/watch?v=-xVKPgn-hYo
-http://boxing.isport.com/boxing-guides/basic-boxing-defense
-http://www.expertboxing.com/boxing-basics/how-to-box/the-perfect-boxing-stance

Praise the Lord

Josh once again.

Day four after my first boxing class and I'm starting to regain control over my own limbs, but it's still a sore process. Get it? Sore? Like the soreness I've been complaining about for every single post I've made? Well that soreness still hasn't gone away in my arms if that's what you were wondering and I found that out when I went to the gym to work out this morning.

Due to a few scheduling conflicts with the evening assembly and all, we decided to forego the class in the evening and do our own workout instead. That's when I found out how terribly out of shape I really am.

Don't get me wrong; I knew going into this project that I would most likely not survive to tell the tale due to my complete lack of exercise in the past year. I wanted to chronicle my journey through a blog so there will be a record right up until the point I passed out, but wow. I know I don't lift much and very rarely go to the gym (we're talking 3 times a month if we round up) but walking into the gym this morning, I expected to be able to do a routine workout of just a few bench presses and some arms and do some core to finish it off. Little did I know, the after-effects of my grueling one class of boxing would leave me fearing for my life. I knew I was in trouble when I felt my arm buckle from doing HALF the normal amount of weights I put on. Thankfully, I hadn't started with much weight so I was still able to barely get it off of my chest but the fact that I had to struggle that much to survive really humbled me and made me question the viability of training 5 days a week, two hours per session.

Knowing this, I finished my workout of conditioning and core (mostly light weights with multiple reps) and then Daphne and I and the other project group made an executive decision to lessen the number of lessons per week for the sake of our health and sanity. Thankfully, our merciful savior, aka Ms. Engstrom our project mentor, decided our reason was fair enough and allowed us to have "light" workout days where we would work out in the fitness center instead of supervised lessons at the boxing studio. Therefore, my future posts won't always have the exciting adventures of the studio 5 times a week but instead only 3-4 times a week. But no need to fret! My blog posts will still be just as frequent regardless of whether I went to the studio that day or not and I will keep y'all updated!

With Much Love,

Josh

Snapping Punch vs. Pushing Punch

After reading many blogs and websites about punching, I learned that while there are many different punching moves, there are also two types of ways to go about those punches: snapping punches and pushing punches. Although many pro-boxers only use a pushing punch, it seems to me after my research that the snapping punch seems most effective. I will definitely try it out in my next boxing class.


Pushing Punch
This punch has the full force of the boxer's body behind it. Boxers fully extend both arm and body to complete this punch.
Advantages:
Force behind the punch can knockout or greatly debilitate opponent.
Disadvantages:
Leaves you vulnerable to attack if you miss.


Snapping Punch
With minimal contact time with the target, a snapping punch requires the boxer to quickly return to the a defensive stance.
Advantages:
Can easily return to a defensive position, still delivers a decent amount of energy, can punch again soon
Disadvantages:
Requires speedy feet, deft hands, and quick recovery

Sources:
-http://www.expertboxing.com/boxing-techniques/punch-techniques/how-to-throw-a-snapping-punch
-http://www.youtube.com/watch?v=-bVUR9xN8OI
-http://www.sugarboxing.com/shadow-boxing-snap-in-general/

The Boxing Punch to Avoid

I've talked about punches to use in the ring... But what about those that you should not? Here, I explain the boxing punch to avoid. In boxing, the "Rabbit Punch" is illegal (you will likely be disqualified), as it has potentially life-threatening consequences.

Rabbit Punch
This punch is when a boxer aims at his or her opponent's head or neck.
Why Not This Punch?
If you hit there, you risk causing unconsciousness, brain damage, paralysis, or even death. This punch is illegal in boxing as a safety precaution.

http://beatsboxingmayhem.com/2013/08/16/knocked-silly-liakhovich-to-file-rabbit-punch-protest-over-wilder-tko-loss/

Here is a video that clearly demonstrates what a rabbit punch entails:

https://www.youtube.com/watch?v=YMfcFtVeWZk

Even as an outside viewer, it looks very dangerous. I would definitely suggest avoiding similar attacks!

Sources:
-https://www.youtube.com/watch?v=uc_B8d6jbio
-http://www.fightsaga.com/tidbits/boxing-fouls/item/3044-Rabbit-Punch-in-Boxing-MMA-What-is-Rabbit-Punching

Advanced Boxing Punches

In my previous two posts, I went over basic punches. Now, I will continue with some more complicated ones that can be utilized in the ring. These are for more practiced boxers, as they require a more strategic mind. These punches cannot and should not be used whenever, but should be used at the most opportune times.


Overhand
Turn your right hand to a horizontal position, and move it in a "rainbow arc." This punch should be short; do not wind up before you punch!
When to Use It:
In response to a jab.
AND To surprise your opponent.

http://en.wikipedia.org/wiki/Overhand_(boxing)

Short Right
Drop your back hand and begin to move it in a circular motion, as if you are about to strike with that hand. Instead of finishing that back hand punch, use your other hand to strike.
When to Use It:
When your opponent will not strike. The dropped hand acts like a distraction, but leaves you vulnerable.

http://fr.wikipedia.org/wiki/Coup_de_poing_semi-circulaire#mediaviewer/Fichier:Bolo1.jpg

Sources:
-https://www.youtube.com/watch?v=DzVJXcO8hWM
-http://www.saddoboxing.com/boxingforum/32043-overhand-right.html
-http://www.muay-thai-guy.com/how-to-throw-an-overhand-right.html
-http://how-to-box.com/content/boxing-term-day-bolo-punch

Basic Boxing Punches (Continued)

Last week, I gave you the two most basic punches: the jab and the right cross. Those are used by one hand only (the jab requires your left hand, while the right cross the right), but the punches I will be talking about today can be used by both. I attempted my own version of these punches, and while these are a little more complicated, they seem to be equally useful and strategic.

Hook:
With your chosen hand, turn your hand from its vertical position to a horizontal position. Keep your elbow aligned with your fist and aim toward your opponent's jaw, rotating your hand and body to get some real power behind the bunch. Return to your stance.
When to Use It:
To knockout your opponent.
OR To surprise your opponent. Wait until your opponent's gaze seems to be focused completely forward.

http://www.talkboxing.co.uk/guides/boxing_moves.html

Uppercut:
Move your hand of choice to move your clenched hand down slightly, and move your hand upwards in an arc. Use your knees and the movement of your body to put force behind this move. When you reach your target, quickly return to your stance.
When to Use It:
To get your opponent off-balance for a knockout (often a hook with the opposite hand).
forward.

http://commons.wikimedia.org/wiki/File:Uppercut5.jpg

Sources:
-http://www.punchfit.com.au/basic-boxing-punches-in-boxing-classes.php
-http://www.talkboxing.co.uk/guides/boxing_moves.html

-https://www.youtube.com/watch?v=cp4J45kF-mI

-http://www.howcast.com/videos/508424-How-to-Throw-a-Left-Uppercut-Boxing-Lessons