January 2006
Andy and Jamie Thanks for reading the first Balazs Boxing newsletter of 2006. In this edition, Andy starts 2006 off right with a fantastic drill that'll get you pumped up and get your fitness off on the right foot. Andy and Jamie follow that up with advice on taking on a training partner to provide you with extra support as your own resolve to get fit begins to fade. In "Ask the Trainer" they offer information on the benefits of strength training for boxers.

The Balazs Team - Knock Yourself Out!


Boxing Drill #26: Fitness Boxing "Resolution" Workout
Welcome to 2006! Maybe you received some great new toys for the holidays. A new Heavy Bag, a skip rope or some bag gloves. And you've made that resolution to use them and get fit. Now where do you begin? Here is a simple 35-minute all encompassing workout that will get your new year off to a fit start!

Fitness Boxing "Resolution" Workout:

If you are new to boxing take a few moments to review some of the basics. Check out the In the Gym section for a complete introduction and all our archived newsletters. Then come back and step up to the i-Box "Resolution" Routine.

This workout, after the warm-up and some aerobic conditioning, follows a traditional boxing training format of three minutes of exercise followed by one minute of rest per "round". For the last 30 seconds of each round try to increase your intensity. During the one-minute break between rounds, remember ACTIVE rest; sip some fluids, walk around, and let your heart rate drop but don't sit, or lie down. Real boxers always keep moving when they're training, even when they are resting. So let's get to itů

Warm-Up: Shadow Boxing - 4 min.
Start shadow boxing by assuming the basic boxer's stance, then step, move forward, back, and side to side in small, quick steps. Use a mirror to examine your stance, hand position, and punching mechanics. Next, incorporate a couple of jabs with each step, throwing a left jab you step in with your left leg. Go slow at first to ensure proper execution, then try throwing straight rights. After a minute or two, begin to throw punches at an imaginary opponent. Throw two or three jabs and combos, back off and repeat. Concentrate on proper form, not speed or power.

Cardio/ Aerobic Conditioning: Skipping Rope - 9 min.
Jumping rope will improve your footwork and foot speed and enhance your stamina and endurance; this makes it a fundamental boxing workout requirement. Bounce lightly on the balls of the feet and vary the footwork. (For more details check out the August 2004 newsletter.)

You may find it difficult to skip mistake-free for 60 seconds, so take a break with side swings: Spin the rope at either side of your body while you keep jumping in place. Try to keep moving for the entire warm up period.

Now that you're warmed up, grab your gloves and get ready to hit the heavy bag! (It's best to put your hand wraps on before you start your workout, so you don't cool off after skipping)

ROUND 1: Heavy Bag - Jab and Move - 3 min / 1 min rest
Stand an arm's length away from a bag and start popping it with a few jabs. Snap your punches quickly then take a few small steps clockwise, gliding around the bag. Throw some more jabs and move in the opposite direction. If you are throwing sharp quick punches the bag should not be swinging too much.

ROUND 2: Heavy Bag - Combinations - 3 min / 1 min rest
Pick up the pace and step closer, start landing combos like the double jab, triple jab, one-two (a left jab followed by a right punch), and one-two-three (left jab, right punch, left hook). Move and circle the bag. Your legs get you into punching range. Punch and get out.

ROUND 3: Heavy Bag - Tempo - 3 min / 1 min rest
The goal of this round is "tempo" punching. Keep your knees bent and hands held high. Pivot with your shoulders and torso to throw a punch. The lighter and faster you punch, the more you'll get out of the drill. Every 30 seconds, try throwing a quick flurry of punches for 5 to 10 seconds then go back to jabbing and moving.

ROUND 4: Heavy Bag - Speed and Power - 3 min / 1 min rest
By the forth round you should be ready to put speed and power together for the most intense three minutes of the workout. Start with a left jab and a right overhand. Stick & move! Land your combo and then move. Step closer to land another combo, then spring back outside of your imaginary opponent's reach. Concentrate on hand speed more than power. Finish it off by punching nonstop for the last 30 seconds.

ROUND 5: Speed Bag - Hand Speed - 2 rounds x 3 min / 1 min rest
Hitting a speed bag properly takes time and practice but, it will improve your timing and reflexes. Stand square with the bag, about 18 inches away. Hold your fists up by your ears, strike the bag with short, slow circular motions. Strike the speed bag straight on with your knuckles. Hit the bag 4 times with one fist and 4 with the other, maintaining a consistent rhythm as you alternate sides. Let the speed come naturally.

ROUND 6: Shadow Boxing - Cool Down - 5 min.
Cool down by throwing short, easy jabs and punches while staying light on your feet and moving around. Watch yourself in the mirror and work on proper technique as your heart rate gradually comes down.

Cool Down: Stretching - 5 min.
Stretch out all the major muscle groups.

Feel free to shorten or lengthen any round of the workout to suit your current fitness level. Knock yourself out in 2006!

Andy and Jamie's Health and Fitness Tip: Stay Motivated - Work Out  with a Partner
Many fitness enthusiasts choose to train with a partner. Studies suggest that people who work out with a partner are more likely to achieve long-term success than those who try to go it alone. And success definitely depends on a long-term commitment to fitness and healthy life style.

A partner can also provide incentive to work out at a higher intensity level and for a longer period of time. Everybody loves a cheering section. Plus having a partner will reduce the boredom factor- you'll have someone to talk with, someone who will be supportive when you are having a hard time and who you can support on their way to success.

Matching fitness levels is important in offering both participants the most effective workout. However, choosing a close friend, family member, or spouse as your partner (without regard to fitness level) can offer that extra motivation factor as your goals can be aligned and you are already very familiar with their patterns and attitudes about fitness. By matching fitness levels with a training partner, you will be able to push each other without pressure of trying to "keep up" and you can advanced at the same rate.

At the same time, having a training partner doesn't mean that your fitness levels have to match. It is rare that they do match, often times it is just the companionship and comfort knowing you have a partner that can maintain motivation. If you workout at the gym on a treadmill or like to take fitness classes, fitness level match is not so important, as each partner can work at their own level but still be your partner. If you prefer outdoor sports such as running, walking or cycling or competitive sports, having a partner that match your pace, endurance, and skills becomes more important in maintaining that healthy workout partnership.

Things to consider when selecting your fitness partner:

  • Reliability and punctuality
  • Positive attitude
  • Shared goals and attitudes
  • Complementary temperament and personality
  • Consistency and focus
  • Sense of fun

Get a partner and take your fitness to a new level in 2006!

Ask the Trainer:
"I hear so many conflicting points regarding weight training for boxers. Is strength training with weights a good or bad idea for boxers and kickboxers?"

Boxers require muscular strength, endurance, power and speed. A properly designed weight-training program develops all 4 of these attributes without producing the muscle bulk commonly displayed by true weight lifters. Working through a strength workout at a faster pace, lifting the weights through the complete range of motion and developing the muscles specific to boxing creates an strength building, anaerobic workout. Strength training is a great addition to your weekly boxing training routine. The weight lifting routine should be changed every four to six weeks, and needs to include upper and lower body exercises. Also, try to include some explosive speed and power moves.

- Andy Dumas

Send your questions for Andy to

New Product Alert: i-Box Speed Bag Platform
i-Box Speed Bag PlatformBalazs Inc. announces the release of its latest product, the i-Box Speed Bag Platform for home gyms. Read all about the exciting new product on-line.
Product Recommendations:
DD0201 i-Box: Fitness Boxing Fundamentals DVD
Balazs Combo Boxing Gloves
FR0303 Passive Power Speed Rope
BXF Live Check out live professional and amateur boxing at BXF Live.
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Endorsed by the World Boxing Council
Balazs fitness tips are endorsed by the World Boxing Council.