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

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:

• 20 seconds jogging
• 20 seconds running
• 20 seconds sprinting
• Repeat

After completing the 2 minute session rest 1 minute then repeat 3 to 5 times. For advanced individuals, you can supplement the rest period with pushups, pullups, or squats. This is known as active rest.

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 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.