USA BOXING NEWS 
For all of the professional fighters.
We have lived in the valley of the shadow of death in this sport (The times and places were every thing seems to be terribly challenging) so we can relate to you all. We will emphasize boxing training, boxing strategy and conditioning. In this sport you have to become an entire boxing professional. You can't play with it. One day you will look back and you will either say "I'm happy I did what I did, or You will say I wish I would have". You have a time frame do what you need to do. Most importantly you have to look at yourself as an entrepreneur. You are an organization as a professional boxer.
When you go to any other job you get to work on time. You follow company procedures, and company policiy. You need to do the same for yourself. As a professional you should sit down and write out some guide lines to follow. Just as you need oxygen, food, and sleep, a written plan will help with your success. Just write it down. It will make a great difference in everything you do.
Your written plan will be a motivator for you. Trainers will benefit from a written plan also. Every professional organization you have ever dealt with can tell you that "it is written". Somewere there is a written procedure or policy for a task or a process. As a professional make the organization of "You LLC" an organized professional entity.
We are going to go over principles on the coaches side and the athletes side. We will eventually add training routines and regimens. The first thing we will help with is going to be boxing training, boxing strategy, and boxing management information.We are going to go over some workout information we have learned personally and from world champion coaches.
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Welcome to Ultimate Gym! Your Fight, Your Choice!
Bookcamp style training offers great cardiovascular and anaerobic conditioning!
Types of Exercise
There are five basic types of exercise, and you may include some or all of them in your boot camp program, depending on what you’re trying to achieve. Exercise
categories include:
• Resistance Training - Develops strength and power and endurance to a lesser degree. Examples: Push ups, pull ups, sit ups, body squats, any exercise using dumbbells, barbells or resistance bands and tubes.
• Cardiovascular Training - Develops heart and lung efficiency and endurance. Examples: Running,biking, swimming, aerobics, Tae Bo, and any activity done at an elevated heart rate for an extended period of time.
• Agility and Speed Training - Develops fast movement and precision reflexes. Examples: Sprints, running sideways or backwards, running tires and obstacle courses, shuffles, martial arts movements.
• Plyometrics - Develops power in movement and resilience. Examples: Vertical jumps, long jumps,medicine ball exercises, hopping, skipping.
• Stretching - Develops flexibility. Examples: Hurdler’s stretch, most yoga poses, toe touches.
This short report will explain the various strategies and elements that go into creating a boot camp fitness program and will walk you through part of the process of creating your own fitness bootcamp. Fitness-Bootcamp-Blueprint1991[1].pdf
The Truth About Quickness!
1. Have you ever wondered why, no matter how hard you train or which programs you follow, you still have just “average speed”, or even worse.. you’re slow?
2. Or why some of your friends seem to have been born with that “attention-getting” speed and quickness we all want, while you were born with two slow feet and little or no explosiveness to speak of? If so, then you've come to the right place.
Everybody Already Knows An Athletes Competitive Years Are Bound By Time. With This Limited Opportunity, Don’t Become Like The 93.6% Who Are Misguided & Mistaken When Training For Competition. Which Ends Up Holding Them Back From MAKING Themselves Elite Athletes
XPLOSIVE TRAINING!
The major benefits of cardio-boxing include:
Increased Stamina
Increased Strength
Increased Speed
Increased Coordination
Cardio-boxing also promotes a person's well being by strengthening their self-discipline and combined with strength training it's well and truly the total package for self-defense and fitness and usually consists of:
Adjusted heart rate work
Actual boxing techniques
The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
Cardio
The best way to measure the effects of an exercise program on your body is to check your pulse.
The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.
You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.
Now you have your exercising pulse rate or heartbeats per minute. We'll be concentrating at the upper end of your pulse region: the 50% - 70% ranges.
To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.
50% of 180 is 90 beats a minute, 60% of 180 is 108 beats a minute, 70% of 180 is 126 beats a minute and so on.
Don't jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.
Start with no more than 10 minutes, and work up to 20 minutes. Once you're comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.
Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.
Boxing
The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We'll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.
Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.
Bend your knees a little and balance your weight comfortably and evenly. Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
This is your defensive and offensive position after throwing punches, so please practice this before going any further. When moving forward in this boxing stance the left foot moves forward first and then the right follows.
When moving back, the right moves back and then the left follows. When moving sideward to the right, the right foot moves first followed by the left. When moving sideward to the left, the left foot moves first followed by the right.
Practice this moving forward, back and sideward in the boxer's stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.
Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
Punching
A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.
At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.
The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.
The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body
The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.
To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.
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Build Muscle & Lose Fat Easier by Manipulating Your Training Variables
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you've gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!
There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn't it? Well, that's where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn't get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.
Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.
*Try 10 sets of 3, with only 20 seconds rest between sets.
*Try using a moderately heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
*Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
*Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
*Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. With this example, you could try sets of 5 reps at a moderately heavy weight every 2 minutes until you reach 20 minutes.
*Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.
*Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
*Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
*Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
*Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.
*Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).
There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level. Keep in mind that no matter what style of training you are using at any given time, progression on subsequent workouts should be your goal. Work hard and train smart and watch your body change!