DOUBLE END BAG

The primary purpose of this bag is to work on your jabs and quick combinations. It can
also be used to practice slipping punches. Again, as with the heavybag, you must pretend
that the double end bag can hit back, so don’t forget your defense. Make your jab work
like a well-oiled piston and throw combinations in bunches of five to seven punches.

HEAVYBAG

Before you begin any bag work, be sure you have a good
pair of gloves. The heavybag and double end bag should
be hit with large bag gloves for two reasons:
1. To protect the 26 small, delicate bones of the hand.
One hand injury can end a career.
2. In competition, 10 or 12 ounce gloves will be used. It
does not make sense to train with lighter gloves than that. Your arms need to be conditioned for what will be used in
competition.
The heavybag develops punching power and speed. Don’t just go through the motions
of hitting the bag. Act like the bag can hit back. Slip these imaginary punches and counter.
At most clubs, they have a variety of heavybags: 70 lb. bags, 40 lb. bags, water bags
and uppercut bags. Each one responds differently when punched just like each of your
opponents will box differently. Rotate on your bags.
As the boxer’s level of ability improves with each bag, increase the intensity of the workout
until the athlete can go non-stop for three rounds. At that point, you’ll know that your
boxer is in shape!

SHADOWBOXING

This is a great way to begin your workout. The idea is to
spar against an imaginary opponent. You can work on
different styles and opponents. Imagine that you are
working against Ali the first round, Frazier the second
round and then work on the “In and Out” in the third.

CONDITIONING THROUGH TRAINING

CONDITIONING IS 80% OF AMATEUR BOXING WARM-UP
It is very important that all athletes take at least 10 to 15
minutes to thoroughly stretch ALL of the major muscle
groups (arms, legs, back, abdomen, etc.) before working
out. A flexible muscle is less likely to cramp or pull.
Remember that flexibility is just as important as power.

The following list of exercise programs and cross-training sports will greatly increase the conditioning and cardiovascular
levels of your athletes, and should be encouraged as additional methods of training for your boxers:
Boxing Swimming Weight Lifting,
Aerobics Circuit Training Nautilus
*Ringside offers several videotapes, books and programs that cover these and many other topics.

Training is essential preparation for providing the strength and endurance needed for boxing. Success in competition
is directly proportionate to the amount of effort that is put into training. Training should be conducted at a rapid
pace to train the body, particularly the cardiovascular system, for quick, explosive action. Currently, in amateur
boxing, bouts are four rounds in duration, which does not leave time for “feeling out” your opponent or pacing
yourself. A boxer should train for the same duration in which he is going to compete. Both open and novice boxers
(an athlete who has less than 10 bouts), should be working on no more than a two minute clock and working at
100% effort. All too often a boxer working longer than two minute rounds conditions his body to work at 80% of
its physical potential. Unfortunately, when 100% is needed in competition, he is not prepared for it. The key is to
train at the same duration as competition and at 100% intensity. Most gyms are open only three nights a week,
which is adequate and keeps the coach and boxers from getting burned out. To complement the gym work, an
aspiring champion must workout two or three additional days of the week. Your better, more dedicated boxers
should have their own heavybag at home so that shadowboxing, heavybag work and running can be conducted
when the gym is closed.

Champion:

If a boxer is coachable, in condition and concentrates on his boxing,
he will be a champion.
The following is a recommended workout schedule. Remember, don’t just go
through the motions. Work on your fundamentals. Each boxer, depending on
physical makeup, temperament and agility, will develop a style which he feels
comfortable with. Unfortunately, in amateur boxing, due to its short duration, you
may not have time to make your opponent “fight your fight”. In this case, it would
be to your advantage to do what may not normally be your style. In order to be
prepared for this situation, you must work on all three of the following styles when
you are shadowboxing, working the heavybag or the double end bag.
1. Joe Frazier: Going after your opponent, keeping constant pressure on him,
moving in with hands held high, bobbing, weaving and slipping punches. This
style is necessary to develop the skills of a good stick-and-move boxer. DO NOT
punch while you are moving in. This is what the boxer wants you to do so that he
can step back out of your punching range and stick you in the nose with his
educated left jab. Move in, get close and then unleash a barrage of punches.
Constant pressure and not hitting until you are very close to your opponent is key.
2. Muhammad Ali: Boxing, sticking and moving. When your opponent gets set to punch, step back or sidestep
and throw your left jab. His punches should land short and your jab should connect. When your opponent leaves
himself open, fire a quick combination and then get out of his punching range.
3. In and Out: This is probably the most effective of all styles because of the way amateur bouts are judged.
The idea is simple—move in, hit and move out before you get hit. When your opponent moves in, step out of
his punching range and then slide in and hit.

THE PROPER WAY TO COACH AMATEUR BOXING

TEACH YOUR BOXERS THE FOUR C’S OF AMATEUR BOXING:
– Coachability: A boxer must have the mental discipline to take instruction that
he receives and incorporate it into his boxing style. Otherwise, he
will never improve.
– Conditioning: It is impossible to learn if a boxer is too tired to concentrate on
new techniques. Most amateur bouts are won and lost due
to conditioning.
– Concentration: If a boxer has the ability to block out everything and concentrate
on the task at hand, he will improve rapidly.