August 2003
Welcome to the new Balazs Boxing newsletter. Balazs has teamed up with Andy & Jamie Dumas, North America's preeminent fitness boxing experts and authors of the best selling Fitness book 'The One-Two Punch', to bring you this exciting new series of newsletters. Each issue is complete with a specialized workout drill- including instruction, a fitness health article, as well as tips on boxing and fitness. We think you'll enjoy this new format. Feel free to let us know what you think. and pass it on to your friends.

The Balazs Team


Boxing Drill #1: Heavy Bag Sprints

Hitting the heavy bag is an exceptional workout, placing extreme demands on the upper body musculature and the cardio-vascular and respiratory systems. One of the best parts of working out on the heavy bag is that you can have a different workout each and every time, mixing up the punches to give an endless number of punch combinations.


Heavy bag sprints, an advanced punching workout on the heavy bag, are a succession of very fast punches over specified periods of time. The purpose is: to increase your punch speed, work your arm and back muscles for power and endurance, and challenge your cardio-respiratory system. This workout imitates the demands placed on the body in a fight situation, when near the end of a round you feel too tired to lift your arms.

Equipment Required:
-Boxing Gloves or Bag Gloves
-Heavy Punching Bag (at least 70lbs)
-Timer (optional)

  1. Start by addressing the bag straight on, with the hips square to the bag and the arms having equal reach distance and contact on the bag.
    1.  Note: Do not stand in the classic boxing stance. The feet stay stationary and the body core is held tight. The body weight is slightly forward, standing on the balls of the feet and the knees are relaxed.
    2.  Contact with the bag is in a one-two rhythm maintaining your reach distance.
    3.  Sprint times are short, so put effort into each of your punches.
    4. Remember to keep breathing throughout the sprints and move around during the rest period in between the sprints.
    5. Make sure you warm-up before heavy bag sprints.
  2.  Start with 15 second sprints,
  3. Resting 15 seconds,
  4. Repeat 3 to 5 times. Work up to 25 second sprints.
    1.  It is best to have a timer.
    2.  This is a great drill to finish up your heavy bag workout.

For more information on punching technique, please visit

Need new Boxing Gloves or a Heavy Bag to perform this workout?
Get all the gear you need at

Andy and Jamie's Health and Fitness Tip: Beating the Heat
If you are running or exercising outdoors, here are a few things to remember to avoid overheating and heat exhaustion:
  • It usually takes a week or two to adjust to any major jump in temperature.
  • You should be well hydrated before your workout. Water is usually the best choice. 8-12 cups of water though out the day is normal for an active person. Remember to pace yourself and drink plenty of liquids to help replace all those lost body fluids.
  • Try to avoid exercising in the hottest part of the day. Exercise in the morning or evening when it's milder. The best defense is to avoid overheating in the first place.
  • Avoid alcohol and caffeinated beverages. (Alcohol, tea and colas act as diuretics, can actually increase fluid loss.)
  • In hot weather wear breathable fabrics that are comfortable. A great investment is in workout apparel that has moisture transport capabilities.
  • When you are running, you may need a hat for cooling and should consider UV skin protection. You'll want to protect your eyes from the UV rays as well Protecting your eyes and face from the sun will help keep you relaxed so, you can focus on your run.
Ask the Trainer:
"I am starting to workout, and would really like to get into boxing. How do I get started and how long should I train before stepping into the ring? "

Depending on your age and fitness level, the length of time before you step into the ring will vary. The important thing to remember is not to rush getting into the ring. Join a gym with certified coaches and take the time to learn the basics. Your fitness level and punching mastery and your offensive and defensive capabilities must be at a high level, before you want to consider having punches thrown at you. - Andy Dumas

Send your questions for Andy to