October 2006
Andy and JamieWelcome to our (belated) October newsletter, in this issue our workout will help you climb the mountain of fitness. Ladder workouts are great to jumpstart a dull regimen and we'll show you how to add them to your workout. We all know aerobic conditioning is a key component to fitness, and Andy and Jamie address some safety issues when choosing running for your aerobic conditioning. Finally in the Ask the Trainer section, Andy and Jamie offer advice on the advantages and disadvantages of interval training. Good Luck!

The Balazs Team - Knock Yourself Out!


Boxing Drill #35: Heavy Bag Drill: Ladder Workouts
Ladder drills combine endurance and power for a long distance fat burning workout. You can imagine these workouts as you would climb a ladder, it's easy at first, but it get a little harder each step you go up. Get through these drills and you'll see your fitness level soar.

Reverse Ladder:
Starting with the jab, punch the bag at eye level 12 times as fast as possible, while maintaining proper form. Move around and practice slipping and sliding for a few seconds. Keep your hands up and circle the bag like you're chasing an opponent.

Next punch the bag eleven times, then slip and move around and so on…continue all the way down to one repetition. That's one ladder.

Up the Ladder:
Starting with the jab, punch the bag at eye level 1 time as fast as possible, while maintaining proper form.

Next punch the bag 2 times then slip and move around. Continue upwards until you throw 12 punches. Each time remember to throw as fast as you can; it will get harder each additional punch you add!

Up and Down:
Now combine the two drills- go up and come back down!

You can perform ladders with both the jab and the cross (for orthodox boxers, the straight right). Work up to three ladder sets with each hand.

To make this drill even more challenging, try throwing 1-2's (Left/right combination) 12 times, move around, then 11 etc…working your way down to one repetition.

Andy & Jamie's Health & Fitness Tip: How Safe is Running?
Most people agree that running is one of the most effective forms of cardiovascular training.

When asked the question, "Is running safe?" the answer is pretty straightforward. Since the physical movements involved in running are normal for the human body, then yes, running is perfectly safe-just like any normal human movement is safe (as long as common sense is applied to the training program).

"Is it effective?" Many people report more cardio intensity and increased weight loss related improvements when running than any other form of cardio.

Yet it is true that running (or not running) as an exercise of choice needs to be considered based on your own individual body type and exercise history. Existing knee, hip and lower back issues can limit the ability to run. And running could potentially inflame any preexisting conditions due to the increased stress aerobic exercise places on the bones and muscles.

However, consider this: Running requires you to pick your legs up higher than when you are walking, and to bring your heel down, followed by your toes. Who ever said you had to do that at a high rate of speed? Try picking your knees up nice and high the next time you go for a walk or get on the treadmill, and see if you don't notice the completely safe and effective difference between that and just going for a stroll!

Ask the Trainer:
"Let me begin by thanking you for sending the newsletters. They are a great source of knowledge and I appreciate you passing it on. In the drill for jumping rope it says to try to work up to between 12 and 24 min. I skip rope, simulating rounds with a 3min skip and 1min break. Which would be more beneficial - 30 minutes straight or a 10 round session? Any advice would be appreciated."

One method to keep the body from stagnating during a workout regimen is to frequently change the demands placed on it. Overloading a system, for example, skipping longer, harder, faster, lifting more weight, more times or spending more time on an activity will maintain and promote an improved fitness level. This is why marathon runners can run the full 26 (or so) miles without stopping. However, it is important not to place such a load on the body that the supportive and connective tissues are at a risk of injury. Gradual increases and smaller changes over time are safe methods of placing new demands on your body.

By doing a 10 round session, (10 three minute rounds with a minute rest in between, each round), you can work hard for short intervals and recover. Interval training takes the workout to a higher intensity level for short periods of time interspersed throughout the training period. The resting prevents overloading.

Go ahead and try alternating both workouts. See if you can skip for 20-30 minutes non-stop, keeping a steady pace. For the next training session, stick with your interval workout, working hard for 3 minutes and resting for minute. The interval training may allow you to push yourself harder each round, while the long 20-30 minute sessions will give you a solid aerobic fitness base.

- Andy Dumas

Send your questions for Andy to

Holiday Gift Idea: i-Box Speed Bag Platform
i-Box Speed Bag PlatformNeed an idea for a gift for the fitness enthusiast on your list this year? Balazs Inc. suggests its latest product, the i-Box Speed Bag Platform for home gyms. Read all about this exciting product on-line.
Product Recommendations:
DD0201 i-Box: Fitness Boxing Fundamentals DVD
GS0135 Balazs Combo Boxing Gloves
GA0025 Glove Dogs
Balazs Inc. publishes the "BALAZS BOXING E LETTER" monthly.

We hope you enjoyed receiving this mailing. However, if you would not like to be included in future Balazs Boxing mailings, please respond to this email with "remove" in the subject line.

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.

Endorsed by the World Boxing Council
Balazs fitness tips are endorsed by the World Boxing Council.