Showing posts with label Boxing. Show all posts
Showing posts with label Boxing. Show all posts
Wednesday, January 9, 2013
Resolution 2013
Well, here's to another year! Ready! Set! GO! Now, here's food for thought for everybody who decided to lose a few pounds or get back in shape for their resolution, just stop making plans! Now before I go any further let me clarify. When I mean stop making plans, I mean stop putting things off. For example, I'll start my routine on Monday. You know you won't if you have that mentality. What you need to do is stop thinking about it and put your plan into action. Get off the couch and go for a walk. Put down the remote and grab a weight. Don't fool yourself by saying I don't have time stop to think what you are doing. You got the clicker in your hand or a mouse just sitting in place. Now is the time! So for all those busy bodies that cannot make time here's a challenge. Start making time. If you cannot go to the gym or fit time in for P90X or Insanity try out this waight free workout. No equipment needed just you!
Weight free workout Day 1
Perform each workout in a circuit (one right after the next) doing 10-20 reps for each exercise except for pullups perform your max (do as many as you can) then repaet the circuit 2 more times
Donkey Kick
Dive-bomber Pushup
Dirty Dog
Lunge
Hip Twist Ankle Hop
Back Extension
Wide Pushup
Pull-ups
Side Crunch
Crunch
Russian Twist
Reverse Crunch
Pulse Twist
Modified V-Sit
Perform Day 1 on Monday then perform Day 2 below on Wednesday then Day 1 on Friday alternate the workout next week by performing Day 2 first then day 1, etc. On days not performing circuit make sure to keep up with cardio by hiking, biking, walking, or even kayaking. The key is stay active!
Weight Free Workout Day 2
Plyo Pushup
Crunch
Squat Jumps
Steam Engine
Elbow-to-Knee Crunch
Prone Flutter Kick
Hip Adduction
Side Leg Raise
Diamond Pushup
Pull-ups
Rotation Pushup
Dips
Superman
Bird Dog
If you have a question about the workout feel free to email me!
Alex
"Character is the ability to carry out a good resolution long after the excitement of the moment has passed. "
Cavett Robert
Core Workouts 2.0
I wanted to share this post with you again because of the tremendous views it's received in the past. SO here you go. If you don't have time to fit in the AB Ripper X, here are some great ab workouts. The following workouts are abdominal workouts that you can use for your ab training. It is recommended that you perform at least three of the workouts back to back. For example, do 3 sets of 20 reps of the following:
- Straight Leg Crunches
- Seat Raises
- Seated Crunches
You can alternate the workouts performing them two days back to back followed by a day of rest. Here's the list:
- Straight Leg Crunches
- Seat Raises
- Seated Crunches
- Cross Leg Seated Raises
- Isolated Box Crunches
- Seated Leg Scissors
- Seated Leg Raises
- Seated Leg Circles
- Toe Touches
- Single Leg Crunches
- Stacked Feet Crunches
- Seated Twists
- Oblique Twists
Abdominal Exercises for Boxers Part 1
http://www.youtube.com/watch?v=HMdSor8_UI0
Abdominal Exercises for Boxers Part 2
http://www.youtube.com/watch?v=R34yAmgv-Mw
Train Hard, Train Smart.
Alex
Friday, March 20, 2009
Road Work: The Art of Running for Fighters
No matter what you may hear running does have a lot of benefits when you train for boxing, kickboxing, and MMA. The reasons for adding running to your training are to build up your endurance, help you keep your mind focused, and help build discipline. Now understand that boxing, kickboxing, and MMA are 80 percent anaerobic and only 20 percent aerobic. The anaerobic part is when you are actively fighting (throwing punches, kicks, shooting, or grappling). While the aerobic part of your fight sport is circling the ring or gaining position. You may ask how can I use my running to train both. Well, the recommendation to help you maintain a balance between the two is by incorporating interval running with aerobic running.
What is Interval Running?
Interval Running is a method of breaking down your running pattern into three separate speeds. This method helps you develop and maintain your fast twitch muscle fibers. The folowing is a recommended interval session:
Interval Running and Aerobic Running
Another question you may be asking is how much of each type of running should I do. It is recommended that a fighter trains aerobic running 1 to 2 times per week with interval running 3 to 4 times per week.
It is suggested that a fighter should not devote more time than this to their aerobic training as this would mean you are training your slow twitch muscle fibers as much as your fast twitch muscle fibers. This could be counter productive because this would mean your slow twitch fibers may become dominant which in turn would slow you down in the ring. However, this is still a little up in the air. I know many fighters that do their road work in the morning by just an aerobic running session and they still perform at top notch. It may be because the rest of their training is anaerobic emphasizing on plyometrics, but many trainers are split on this topic. I recommend the best way to train is listen to your body if you find that you are slowing down during sprints then maybe you are doing too much aerobic running. Try the recommended sessions of each type if running to get an idea of where to start.
As fighters we need to remain explosive in the ring so the majority of our training needs to be explosive.
"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." -- Muhammad Ali
Keep Focused,
Alex
What is Interval Running?
Interval Running is a method of breaking down your running pattern into three separate speeds. This method helps you develop and maintain your fast twitch muscle fibers. The folowing is a recommended interval session:
- 20 seconds jogging
- 20 seconds running
- 20 seconds sprinting
- Repeat
Interval Running and Aerobic Running
Another question you may be asking is how much of each type of running should I do. It is recommended that a fighter trains aerobic running 1 to 2 times per week with interval running 3 to 4 times per week.
It is suggested that a fighter should not devote more time than this to their aerobic training as this would mean you are training your slow twitch muscle fibers as much as your fast twitch muscle fibers. This could be counter productive because this would mean your slow twitch fibers may become dominant which in turn would slow you down in the ring. However, this is still a little up in the air. I know many fighters that do their road work in the morning by just an aerobic running session and they still perform at top notch. It may be because the rest of their training is anaerobic emphasizing on plyometrics, but many trainers are split on this topic. I recommend the best way to train is listen to your body if you find that you are slowing down during sprints then maybe you are doing too much aerobic running. Try the recommended sessions of each type if running to get an idea of where to start.
As fighters we need to remain explosive in the ring so the majority of our training needs to be explosive.
"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." -- Muhammad Ali
Keep Focused,
Alex
Thursday, March 19, 2009
H2O: The Importance of Water when Training
H20 is a vital part of a training regiment. When you are training whether it's boxing, kickboxing, mma, or weight training, you need to make sure you constantly refill your body with water.
Water is one of nature's most important gifts to mankind. Essential to life, a person's survival depends on drinking water. Water is one of the most essential elements to good health -- it is necessary for the digestion and absorbtion of food; helps maintain proper muscle tone; supplies oxygen and nutrients to the cells; rids the body of wastes; and serves as a natural air conditioning system. Health officials emphasize the importance of drinking at least eight glasses of clean water each and every day to maintain good health.
With two thirds of the earth's surface covered by water and the human body consisting of 75 percent of it, it is evidently clear that water is one of the prime elements responsible for life on earth. Water circulates through the land just as it does through the human body, transporting, dissolving, replenishing nutrients and organic matter, while carrying away waste material. Further in the body, it regulates the activities of fluids, tissues, cells, lymph, blood and glandular secretions.
An average adult body contains 42 litres of water and with just a small loss of 2.7 litres he or she can suffer from dehydration, displaying symptoms of irritability, fatigue, nervousness, dizziness, weakness, headaches and consequently reach a state of pathology. Dr F. Batmanghelidj, in his book 'your body's many cries for water', gives a wonderful essay on water and its vital role in the health of a water 'starved' society. He writes: "Since the 'water' we drink provides for cell function and its volume requirements, the decrease in our daily water intake affects the efficiency of cell activity........as a result chronic dehydration causes symptoms that equal disease..."
H2O to the Martial Artist
A large percentage of martial arts practitioners suffer from a small degree of dehydration from the lack of water consumption. With the various diet drinks, coffee, tea and sports drinks, the caffeine in these products often takes a hash toll on the human body. Therefore, by drinking water you will no longer be dehydrated and you will be able to feel the great health benefits especially while training in your chosen style of martial arts.
In martial arts (including boxing, kickboxing, mma, etc.), our body is one third of our training alongside the mental and spiritual components. Therefore, you must take care of your body so that you can train and workout to the best of your ability. To give you an idea about how important water is for the human body, here are a few facts and figures: 22% of bone is made from water, the brain is made up of 74 percent of water, 75 percent of our muscles is made of water and our blood with the highest percentage is 83% made of water. If your body is dehydrated, you will be unable to train at a high level and not see the improvement you're working for. Even more so, daily activities will become a burden such as getting out of bed in the morning. Water helps to supply our energy which is reduced when there are not sufficient amounts of water being consumed.
So how much is enough? It varies and usually it is recommended that you listen to your body when your body is thirsty during training grab a sip of water. A book I recommend on this is the Fighter's Body: An Owner's Manual.
In conclusion, martial artists need to be aware of their body's intake of water especially when training for a competition. Please, drink water and refresh your mind.
Cheers,
Alex
References:
Martial Arts Fitness and the Importance of Water, http://ezinearticles.com/?Martial-Arts-Fitness-and-the-Huge-Importance-of-Water&id=1715695
The Watercure, http://www.watercure.com/
Water is one of nature's most important gifts to mankind. Essential to life, a person's survival depends on drinking water. Water is one of the most essential elements to good health -- it is necessary for the digestion and absorbtion of food; helps maintain proper muscle tone; supplies oxygen and nutrients to the cells; rids the body of wastes; and serves as a natural air conditioning system. Health officials emphasize the importance of drinking at least eight glasses of clean water each and every day to maintain good health.
With two thirds of the earth's surface covered by water and the human body consisting of 75 percent of it, it is evidently clear that water is one of the prime elements responsible for life on earth. Water circulates through the land just as it does through the human body, transporting, dissolving, replenishing nutrients and organic matter, while carrying away waste material. Further in the body, it regulates the activities of fluids, tissues, cells, lymph, blood and glandular secretions.
An average adult body contains 42 litres of water and with just a small loss of 2.7 litres he or she can suffer from dehydration, displaying symptoms of irritability, fatigue, nervousness, dizziness, weakness, headaches and consequently reach a state of pathology. Dr F. Batmanghelidj, in his book 'your body's many cries for water', gives a wonderful essay on water and its vital role in the health of a water 'starved' society. He writes: "Since the 'water' we drink provides for cell function and its volume requirements, the decrease in our daily water intake affects the efficiency of cell activity........as a result chronic dehydration causes symptoms that equal disease..."
H2O to the Martial Artist
A large percentage of martial arts practitioners suffer from a small degree of dehydration from the lack of water consumption. With the various diet drinks, coffee, tea and sports drinks, the caffeine in these products often takes a hash toll on the human body. Therefore, by drinking water you will no longer be dehydrated and you will be able to feel the great health benefits especially while training in your chosen style of martial arts.
In martial arts (including boxing, kickboxing, mma, etc.), our body is one third of our training alongside the mental and spiritual components. Therefore, you must take care of your body so that you can train and workout to the best of your ability. To give you an idea about how important water is for the human body, here are a few facts and figures: 22% of bone is made from water, the brain is made up of 74 percent of water, 75 percent of our muscles is made of water and our blood with the highest percentage is 83% made of water. If your body is dehydrated, you will be unable to train at a high level and not see the improvement you're working for. Even more so, daily activities will become a burden such as getting out of bed in the morning. Water helps to supply our energy which is reduced when there are not sufficient amounts of water being consumed.
So how much is enough? It varies and usually it is recommended that you listen to your body when your body is thirsty during training grab a sip of water. A book I recommend on this is the Fighter's Body: An Owner's Manual.
In conclusion, martial artists need to be aware of their body's intake of water especially when training for a competition. Please, drink water and refresh your mind.
Cheers,
Alex
References:
Martial Arts Fitness and the Importance of Water, http://ezinearticles.com/?Martial-Arts-Fitness-and-the-Huge-Importance-of-Water&id=1715695
The Watercure, http://www.watercure.com/
CORE Workouts
The following workouts are abdominal workouts that you can use for your ab training. It is recommended that you perform at least three of the workouts back to back. For example, do 3 sets of 20 reps of the following:
You can alternate the workouts performing them two days back to back followed by a day of rest. Here's the list:
- Straight Leg Crunches
- Seat Raises
- Seated Crunches
You can alternate the workouts performing them two days back to back followed by a day of rest. Here's the list:
- Straight Leg Crunches
- Seat Raises
- Seated Crunches
- Cross Leg Seated Raises
- Isolated Box Crunches
- Seated Leg Scissors
- Seated Leg Raises
- Seated Leg Circles
- Toe Touches
- Single Leg Crunches
- Stacked Feet Crunches
- Seated Twists
- Oblique Twists
Below is a link to a video demonstarting these wrokouts.
Abdominal Exercises for Boxers Part 1
http://www.youtube.com/watch?v=HMdSor8_UI0
Abdominal Exercises for Boxers Part 2
http://www.youtube.com/watch?v=R34yAmgv-Mw
Train Hard, Train Smart.
Alex
What is Boxfit?
This blog is the official blog of BOXFIT Martial Arts Fitness and Personal Training. In this blog, you will find useful tools to help you succeed in your goals for a healthy living.
BOXFIT is a program that offers a unique spin on personal training. The training provided by BOXFIT is a customized personal strength and conditioning program mixed with elements of martial arts suited to fit your personal goals. BOXFIT exclusively offers three fitness programs designed to meet your needs: LIFIT, FIGHTFIT, and Self Defense.
LIFIT
If you have no time to hit the gym and need that extra bit of boost for motivation, the LIFIT program is the right one for you. It is designed to help reach your fitness goals. We provide you with a diet solutions and a workout log. These logs help keep you on track of your progress and monitor your diet.
FIGHTFIT
If you are looking to drop weight, improve your cardio for a match, or want to hone your skills, the FIGHTFIT program is designed to help. We inspire fighters by intense cross training sessions; help maintain the discipline needed to make your fight weight; and improve in the ring conditioning.
SELF DEFENSE
If you are taking KRAV MAGA and would like to hone your striking abilities, improve your techniques, or learn to defend yourself, the Self Defense program is designed to help protect you and keep you fit.
CHOOSE A PERSONAL SESSION OR A DOUBLE SESSION
If you have a family member or a friend, you would like to join you. You can choose to have a double session, where you can motivate each other, get to your fitness level goal, improve your techniques with a friend, and receive quality instruction.
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