5. JUMP ROPING

Jump roping is an important part of a boxing workout. It increases stamina, improves coordination, and strengthens leg muscles. Start off jump roping in one spot. As you loosen up a little more, begin to move forward and then backwards. Then as you progress, began to move side to side, and then move in a circular pattern. For beginning boxers you may want to stay in one spot as your skills improve with jump roping you can progress into the more advanced techniques. While jump roping, raise knees as high as they will go and then let them rest by keeping them at a lower height. Alternate techniques throughout your jump roping session.

3. ARM TWIRLS

Arm twirls consist of holding arms straight out from your sides. Begin by moving arms in a small circular motion. As your arms begin to tire move them in larger circular motions. Then alternate directions.

4. WASTE BENDS
Waist bends consist of four bends in a circular motion. Begin by making one repetition of bending forward, then to the right side, then to the back, then to the left side, and then back to the front. This will help you with slipping jabs, strengthen your abdominal muscles, and build coordination.

1. STRETCHING

Stretching before a work out is essential in keeping you in the fight. A careless decision of not stretching is a quick way of throwing away weeks of training. A boxer’s body needs to be perfectly tuned like a racecar. Every part needs to be in perfect running condition. So always stretch before your workout.

2. SHADOW BOXING
Shadow boxing consists of combining punch combinations, feet work, visualization of opponent, and breathing. I like to use shadow boxing to warm up. Start out with very slow movement and then progress into movement that is quick, under control, and carried out with great concentration. Keep on the balls of your feet. This will give you balance and allow you to absorb a hit better.

Training Program

Part One
Before you begin: One rule I follow during training is never slack during training. If you slack during training you will slack during your fight. Always give 100 percent during training and you will give 100 percent during your fight. Boxing is 90 percent mental 10 percent physical. Train your mind to always give 100 percent. Never Give Up!

** BOXING TIP #9**

Don’t just stand there after hitting your opponent. This is one of the biggest mistakes beginner boxers make. You’ve just unleashed a flurry of punches on your opponent. Your body is tired. Your opponent covered
up and took a breather while you were hitting him. He’s now refreshed and ready to hit you. Don’t just stand there and let him do it. Move away. Let him come to you. Get away and give yourself an extra second
to catch a breath and get into your defensive stance. Boxing is normally one fighter throwing a combination and then the other fighter throwing a combination and it goes back and forth like that

** BOXING TIP #8 **

Head movement is very important to get in habit of
doing. In his prime, Mike tyson was very effective when he came at an opponent moving his head. It's much harder to hit a moving target. Make sure when you're moving your head it does'nt throw of your balance. The
movement should come from bending your knees and bending at the waist, always keeping your balance. This is best for shorter boxers working their way in on taller boxers. Also, make sure you don't move into a
punch. This will increase the power of your opponent's punch

** BOXING TIP #7 **

Feet-work is important in boxing. It's what keeps
you balanced and allows spring in your punches. NEVER CROSS YOUR FEET! Always lead with the foot closest to the direction you are heading. If you are moving left,lead with your left foot and slide the right foot
over. If your going backwards, lead with your back foot and slide your front one back after. If you cross your feet, you're going to get knocked down. Keep your knees flexible to absorb a hit and allow spring in your punches. Good luck

** BOXING TIP #5 **

STAY AWAY FROM DRUGS AND OTHER THINGS THAT WILL GET YOU IN TROUBLE! Boxing needs you. Stay strong and be smart enough to recognize things that will affect your training.

** BOXING TIP #6 **
If your going for a knock-out, aim for the chin. A
solid punch to the chin overloads the millions of nerves in the chin area and causes the brain to blackout. Also, by hitting someone from a side shot to the chin you cause the head to spin or move very quickly. The head moves but the brain stays in place. This causes a twist in the brain stem which causes another overload of the nerves. This then results in a knock-out. Another way to disable someone, or slow them
down considerabley, is by hitting them with a solid punch to the stomach area (dead center or around the kidney/liver areas). This shakes up their internal organs and results in alot of pain. This method is most effective when you catch them holding their breath.

** BOXING TIP #2 **

If you are a beginner ameteur boxer, train yourself
to throw 3 punch combinations. For example, throw a jab to the stomach which will force your opponent to drop an arm to guard himself, then a quick jab to the forhead to knock his head back and pop his chin up. Then quickly and powerfully throw a straight right to his chin. Your first punch is bait to open up for a two punch assault. Professionals use a four punch combination, but I think beginners should use the
three.
** BOXING TIP #3 **
When training, train as though you are training for
the heavy championship of the world. Give it your all. Remember, there is someone out there that you are going to have to fight. Are you training harder than your opponent?. If you are a boxer, a fight is unavoidable. Are you going to be prepaired for that day? REMEMBER, THE PERSON THAT WORKS THE HARDEST IS GOING TO WIN!
** BOXING TIP #4**
A few days before a fight you should slow down
your workout. The day before a fight, just go for a run and maybe do three lite rounds on the bag. Your body needs time to rest before a fight. The day of your fight, you should get up and go for a short run or do a little physical work around the house. This will wake your body up and prepare it for the fight. Don't over sleep, or you will be groggy all day and during your fight. Get to know your body and what works best for it.

BOXING

It's the Battle of the Century! Both players select and go with their
contender for 15 gruelling rounds to a decision. Or one boxer wins by a
knockout and this fight is "history"! The computer is the "referee". Body
puches, feints, hard shots to the head! You can even "pull" your punches.
Rounds, time remaining, seconds count for a knockdown and running point
totals automatically displayed! Here's supercharged excitement - the ring
strategy and action of Big Time Boxing! Will your fighter be Champion?

** BOXING TIP #1 **

When throwing a punch, breath out instead of taking a breath. This helps if your opponent counters with a blow to the stomach, because a blow to the stomach with your lungs full of air is very painful and brings most to their knees. This also helps regulate your breathing. Many fighters when they begin boxing hold there breath during their fights. Your muscles and brain need oxygen to function. Many times when you watch a fight on television you here a wissing noise when a boxer throws a punch, this is not air escaping from the gloves but the boxer exhailing when he or she throws a punch.

INTRAMURAL BOXING

Bankers Trophy Points
1. Bankers Trophy points will be awarded according to company standings in team competition.
Team Competition
1. Team competition will be conducted within each regiment. Each company will field a team
of five boxers in the following weight classes, 145, 160, 175, 190, and heavyweight, for each
match.
2. Each company will meet at least four other companies in their own regiment to determine the
regimental champion. Regimental champions will compete in a single elimination tournament to
determine the Brigade Champion.

Calisthenics

The calisthenics to be stressed in boxing training are stomach work and neck work. Sit-ups
or curls are the best stomach exercises for the upper abdominals, and leg raising exercises for the
best for the lower abdominals. The best neck exercises are partner-resisted lateral and vertical
neck flexions. Push-ups are an excellent way to improve punch strength. Calisthenics should be
included in each day’s workout. Coaches are encouraged to look at Coaching Olympic Style
Boxing by the United States Olympic Training Center for skills, drills, and example workouts.
Average Day’s Workout
5 minutes of loosening up
2 rounds of shadow boxing.
2 rounds of sparring.
2 four rounds heavy bag.

HINTS FOR REFEREES

1. The first the most important duty of an amateur referee is to prevent either boxer from
receiving unnecessary punishment An amateur referee must immediately stop the boxing when a
boxer appears unable to properly defend himself. This is a difference from professional boxing!
Thus is an amateur referee also occasionally handles professional matches, he must be constantly
reminded of the amateur “standing knockdown safety procedures and the amateur principle to be
constantly alert to prevent an amateur boxer from receiving undue punishment.
2. Check the dress of the boxers in their respective corners. Shorts reaching half way down the
thigh, USA Boxing or USABF-approved gloves and properly tied, etc. Do not let a contestant
box if he wears a dressing on his scalp or face including the nose and ears. Be sure the Second is
in possession of a towel and a sponge for his boxer.
3. When the boxers have been introduced to the public call them to the center of the ring and
have them shake hands in a very friendly and sporting manner. It is not necessary to explain to
them any of the boxing rules as they are supposed to know the rules and regulations of boxing.
Your duty is to see that they stick to the rules when boxing in the ring.

The Job of a Boxing Coach

The prime responsibility of a boxing coach is that he is absolutely sure that each of his men
is physically sound and able to participate in boxing without fear of endangering his physical
well being.
Secondly, he is responsible to see that he does everything possible to get his men in as good
a physical condition as possible. In order to function safely and effectively in boxing, it is
imperative that a man is in top physical shape.
The road to good physical condition for boxing is not an easy one. The average person,
especially an inexperienced one, is not capable of working himself hard enough to obtain the
level of condition he needs. A coach must be able to demand and get that work from his charges.
Handwrapping
Be sure that each of your boxers knows how and correctly wraps his hands before each
workout. The reason for wrapping hands is principally to protect the bones in the back of the
hand. The wrap should be put on snugly but should not bind the hand. The most important part
of the wrap is the crosses over the back of the hand. On a properly wrapped hand, the bandage
will stay in place even after gloves have been changed during the workout. Be sure to check your
boxers’ wraps every few days. The activities that should be included in a workout program are
running, shadow boxing, sparring, rope skipping, heavy bag and calisthenics.
Roadwork
Running is the most indispensable activity in the program. If time permitted only one
activity, running should be the one selected. If should be done in a spring, jog, walk fashion
rather than a steady pace. In boxing the pace is seldom steady, but one in which there are periods
of relative inactivity and others of furious activity; hence, the advisability of the change of pace
in roadwork.
Shadow Boxing
If done properly shadow boxing is an excellent developer of good form and a good
conditioner. The men must be prodded to put out to the fullest the entire time he is
shadowboxing. Working in front of a mirror is excellent help toward developing good form.

Sport Educators

Sport Educators are in a teaching and mentoring role for the CICs, coaches, and
officials. Sport Educators have oversight over the overall program; however, it is a cadet-run
program. Sport Educators lend their expertise and professionalism (safety)to the program. Sport
Educators have specific responsibility for all boxing activity taking place in their assigned area
during the time they are assigned as monitors. They are specifically responsible for:
a. Insuring that Cadets-in-Charge and coaches are conducting training and have
training plans present in accordance with the procedures outlined in the boxing manual. The
cadets are responsible to run the program.
b. Insuring that they closely monitor every training and record bout to insure that
proper safety procedures are being followed. They will intervene and stop bouts as necessary
using the same criteria of this document.

INTRAMURAL PROGRAM

SAFETY. Safety is everyone’s business. Executing a competitive but SAFE IM Boxing
program is our goal.
A. Responsibilities
1. Intramural Officer
The Intramural Officer will have overall responsibility for the Intramural Boxing
Program. He is specifically responsible for:
a. Insuring that all Cadets-in-Charge and coaches of intramural teams are provided
copies of this document, and that they understand its contents.
b. Insuring that each Cadet-in-Charge of boxing, the coaches and officials have
received and are familiar with the specific instructions presented in the DPE Intramural Boxing
Manual.
c. Insuring that each Cadet-in-Charge distributes and obtains the completed injury
screening forms (Appendix A, Form 4) prior to any bouts that take place in intramural
competition.
d. Insuring that DPE instructors assigned as Sport Educators are aware of their
particular responsibilities as well as those of the Cadets-in-charge and other individuals in the
intramural boxing program.
e. Insuring that instructors and Cadets-in-Charge understand that no bouts or
contact sparring will be practiced without the presence of a DPE Sport Educators.

Coaches and Officials

A. Underclass cadets that are ineligible to box in intramurals (BDE Open Champs, NCBA
All-Americans, and Open Amateur experience) may serve as the head coach or as
officials (referees/judges/timekeepers). These cadets will receive intramural credit.
B. Women cadets that have completed 4th Class Boxing and are on the Cadet Boxing Club,
may serve in the capacity of Boxing Coach or as a boxing official (referee/judge/
timekeeper).
C. The Director of Fourth Class Boxing will certify all IM Boxing officials.

Basic Guidelines

Intramural Boxing - Basic Guidelines
Team Strength
A. Minimum 7, Maximum 11 (No more than 2 at the same weight).
B. Additional Boxers may be added during the season to keep team rosters filled. These
boxers must meet all the eligibility and screening requirements outlined below.
C. Coaches are responsible for maintaining team strength and informing CICs and DPE
monitors of any discrepancies.
Weight Classes -There are 5 weight classes: 145, 160, 175, 190, Heavyweight.
Boxers may not exceed the weight for the class and must weigh within ten pounds of the
maximum allowable weight for each weight class (i.e./ a boxer boxing at 145 pounds must weigh
between 135 and 145 pounds, inclusive).

Mitchell

With just a little over one week to go before they square-off at The Rose Garden in Portland, Oregon on Saturday, November 19, 'Pretty Boy' Floyd Mayweather, Jr. and Sharmba Mitchell both appear to be confident and prepared as they put the finishing touches on their respective training camps. Neither seems anxious to provide locker room bulletin board reading material for the other, opting instead to do their talking inside the ring. "My preparation is well on schedule," Mayweather, regarded as the best 'pound for pound' boxer in the world today, reported from his training camp in Las Vegas where he also resides. "I have had excellent sparring and I am not taking Mitchell for granted. I am looking forward to coming to Portland. I will put on a good show for the people of Portland and my fans around the world." As for predictions, Mayweather warned, "Mitchell will not go the distance."

today

Former featherweight champion Prince Naseem Hamed has stated that he has a six-fight deal offered to him by an American TV firm and claims he will be back in action next year. The Prince has been out of action for three-and-a-half years.The December 10 fight between heavyweights Matt Skelton and Kevin McBride in London is off. The unbeaten Skelton will likely face another foe on the card that also features Audley Harrison vs Danny Williams.Opponents have been named for unbeaten supermiddle Joey Spina and IWBF female lightweight titlist Jaime Clampitt on November 23rd event at the Rhode Island Convention Center. Spina (17-0) will face Jose Spearman (24-9-3) while Clampitt takes on Gisselle "Magic" Salandy (10-0).On Saturday at the Municipal Sports Center in Buenos Aires, OR Promotions presents former WBO middleweight champion Hector "Artillero" Velazco battles Hugo Ricardo Rodríguez in a ten-rounder.

Thursday

his Thursday, November 10th, the New Jersey Boxing Hall of Fame will hold it’s 36th Annual Dinner and Induction Ceremonies at the Venetian in Garfield, NJ. This year the Hall will honor 15 new inductees including HBO’s beloved fight judge Harold Lederman, fight photographer Ray Bailey, Glenwood “The Real Beast” Brown, Randy Gordon, Barry Goss, William “Bo” James, Juan LaPorte, Dr. William Lathan, Jack Obermayer, and Bobby Joe Young.Posthumously honored will be former IBF Lightweight Champion Leavander Johnson, who tragically lost his life in a fight against Jesus Chavez earlier this year, George “Broadway” Albert, Jack Delaney, Chris “Shamrock Express” Reid, and Harold Valan.The HALL OF FAME will also be honoring Zab Judah as their professional boxer of the year and Alan Lawrence as their Amateur Boxer of the year.

Garcia

Former welterweight king Vernon "The Viper" Forrest took another step on the comeback trail by registering a tenth round TKO over tough Elco Garcia, in a junior middleweight encounter.The former WBC 147-pound champion Forrest (37-2, 28 KO's) has struggled to remain active over the last two years following surgery to repair both his damaged left shoulder and elbow. However, Forrest was back on target and firing on all cylinders in blasting out Garcia (18-4, 8 KO's) in the final round.The fight was not without controversy after both men exchanged shots just before the final knockdown. Garcia (154) appeared to have stunned the ex-champ with a solid right hand to the chin, as Forrest, Atlanta, Georgia returned fire and missed before stumbling to the canvas.
Forrest (154) scrambled to his feet as referee Pat Russell signaled that there was "no knockdown." The former world champion then sprinted back across the ring and nailed Garcia, who was walking away from the neutral corner with his head and hands down.

Tyson

I was scanning the web last night and I came across an article titled ‘Who did Tyson beat’ by a writer who will remain unnamed. He went on to describe how fighters (mainly heavyweights) are only as great as the era they represent. Some of this is true; some greats had weak eras, such as Rocky Marciano. But in saying this you have to consider that it is not up to the fighter to pick an era and hope it has a crop of talented fighters. A professional fighter has to do his or her job and fight what is presented to them or available. According to this article, the best names on Mike Tyson’s resume were Michael Spinks and Larry Holmes. Holmes was 38-years-old at the time and Tyson was the only fighter to stop him. When Spinks stepped in the ring with Tyson he was Ring Magazine’s recognized undefeated champ, so that was a big win for Tyson.