Welcome to this month's issue of Balazs Boxing's newsletter. This issue features an advanced tutorial on creating punch combinations; now that we've gone over all the punches, Andy tells us how to use them. Andy and Jamie offer a list of ideas to help keep you motivated as you achieve your fitness goals. Lastly, in "Ask the Trainer", they discuss the role of stretching before, during and after a workout.

The Balazs Team - Knock Yourself Out!

Throwing effective combinations begins with knowing the proper technique for each punch. (For a review read the last 4 newsletters on punch technique.) Once the punches are mastered, you can begin to put them into series.

Boxers use three main training tools for learning, creating and practicing punch combinations: 1) Shadow Boxing, 2) Heavy Bag Workouts and 3) Target Mitts. We have reviewed each of these skills previously; please feel free to read over them before moving on.

Begin with your shadow boxing routine. Move about in front of a mirror throwing punch combinations, focus on the flow from one punch type to another. Watch your balance in the mirror, if you go off balance during the combination its probably not a great combination. Try it again. Develop 3 or 4 combinations using a wide selection of punches. Once you have these combinations tight, move on to developing speed and power by taking them to the heavy bag.

When working the heavy bag think in terms of landing multiple combinations to multiple locations in a varying sequence. Here are some tips for mixing up your punches. Strive to punch continuously during the round. Controlled continuous punching is the key to optimizing the effectiveness of your workout.

(Most people are amazed at how quickly their heart rate accelerates and their legs, arms, shoulders and core muscles fatigue.)
Throw your punches as fast as possible. Use a minimum of 3-4 punches per combination. Throw your combinations and circle to the left and right.
Don't be predictable. Snap out single, double and triple jabs. Mix in feints and slips. Move in all directions. Think head-body. Try throwing jabs and 1-2's (combination of the jab and straight rights) to the head and body. One punch should naturally set up the next punch. After 4 or 5 rounds of this you'll be wishing the bag could put you out of your misery.

Once you've mastered the bag, grab your target mitt partner and have him put you to the test. Next stop… the ring.

Start slowly. Starting a fitness program that's too intense is a common mistake. It's better to progress slowly than to push too hard and be forced to abandon your program because of pain or injury.

Set goals. Start with simple goals and then progress to longer-range goals. Remember to make your goals realistic and achievable - it's easy to get frustrated and give up if your goals are too ambitious. The American College of Sports Medicine recommends that you complete at least 30 minutes of physical activity on most, if not all, days of the week.

Add variety. To prevent boredom, vary the types of activities you do. For example, try alternating walking and bicycling with swimming or a low-impact aerobic class. On days when the weather is pleasant, do your flexibility or stretching exercises outside. Consider joining a Fitness club to broaden your access to different forms of exercise and meet new people.

Have fun. Make it fun. You're more likely to stick with an exercise program if you're having fun. If you find you aren't enjoying your workout, try something different. Exercise doesn't have to be boring or unfun. Find something active that you like to do and do it. If you like less "active" activities, make them active. For example: Golf - get out of the cart and walk! You'll be doing something you love and you'll be walk somewhere between 5 and 7 miles- that's quite a workout.

Fit exercise into your daily routine. Look for opportunities throughout your day to get in some physical activity. Take the stairs instead of the elevator. Park at the far end of the parking lot. Pedal a stationary bike while you watch TV. Swim during your lunch hour. Before you enter each store on your shopping trip to the mall, complete a loop around the mall. Be creative.

Get some support. Exercise with a friend or make new friends who like to exercise. Join a running group or take a group fitness class.

Track your progress. Assess your fitness level at regular intervals. You may want to record what you did each time you exercise, how long you did it, and how you felt during and after your exercise. Recording your efforts helps you work toward your goals and reminds you that you're making progress.

Send your questions for Andy to info@BalazsBoxing.com

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Always consult your physician before starting any physical exercise program. Balazs Inc. and Andy & Jamie Dumas assume no responsibility for the improper use of information contained within this e-newsletter.