Balazs Boxing Newsletter – November/December 2008

If you’re looking to add another dimension to your training that compliments your fitness boxing routines, plyometric drills could be for you.

Plyometric drills are a series of exercises that combine movements such as jumping, bounding, skipping, and throwing in a quick and repetitive manner. This rapid movement creates intense anaerobic activity. They have been used for many years in sport-specific training. Plyometric drills have been shown to improve speed, agility, and explosiveness (power).

Considerations:

1. Safety: These activities are ideal for those with a strong weight-training background: Large forces are produced during Plyometrics and your muscles must be strong enough to handle them. In addition, because of the nature of the training, and the impact involved with the various jumping, bounding and hopping drills, it is important to wear proper footwear and find a place with good, shock-absorbing floors. In the gym, if the floor around the training area isn’t appropriate, an aerobics studio is the best place to perform the exercises.

2. Technique: Proper technique is essential to not only improving your power and speed, but for prevention of injury. Like any strength-training exercise, form and effort are essential to make gains.

3. Frequency: As with weight training, the same muscle groups should not be trained on consecutive days. One or two times each week is recommended for this type of training. Two to four times each week is appropriate in this case. At least 48 hours of recovery time is critical to prevent injury and overtraining.

4. Volume / Intensity: Initially the Intensity of workouts should be low, starting with basic drills.

Basic Plyo-drill #1 Agility Lateral Hop: (Intermediate)
Mark a line on the floor. Put your hands on the back of your head, standing tall. Jump quickly from one side of the line to the other. Keep your feet low to the ground. Focus on speed. Start with three sets of 10 jumps.

Basic Plyo-Drill #2 Agility Single Leg Lateral Hops (Advanced)
Same as above, but only one leg at a time. (Try three sets of 6-8 jumps)

As you increase in ability, increase the lateral distance you travel, while still trying to maintain speed.

Always consult your Physician before starting an exercise program.

Do you want to feel better, have more energy, and, perhaps, live longer? Look no further than old-fashioned exercise.

Exercise can help prevent chronic health conditions like obesity and arthritis, boost confidence and self-esteem by adding a feeling of strength and attractiveness as well as the knowledge you are doing something good for your body. These are just a few of the benefits from exercise regardless of age, sex or physical ability.

1. Exercise improves your mood.
If you need to blow off some steam after a stressful day, a good workout at the gym or a brisk 30-minute walk can help you calm down.

Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You’ll also look better and feel better when you exercise regularly. This can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety. If you tend to reach for a beer, try reaching for the treadmill it will help in a lot more ways.

2. Exercise combats chronic diseases.
Regular exercise can help you prevent, or manage, high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or “good,” cholesterol while decreasing low-density lipoprotein (LDL), or “bad,” cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

Regular exercise can also help you prevent Type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.
We all know that when you exercise, you burn calories. The more intensely you exercise, the more calories you burn – and the easier it is to keep your weight under control. You don’t need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too. You’ll keep the weight off, or take it off, and feel better.

4. Exercise strengthens your heart and lungs.
Exercise delivers oxygen and nutrients to your tissues and helps improve your entire cardiovascular system. The circulation of blood through your heart and blood vessels, work more efficiently. When your heart and lungs work more efficiently, you’ll have more energy to do the things you enjoy. With more energy, you’ll be able to accomplish more, spend more time with your family, etc. All this promotes the positive cycle of attitude, self-confidence and stress reduction.

5. Exercise promotes better sleep.
A good night’s sleep can improve your concentration, productivity and mood. Regular exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep.

6. Exercise can be fun!
Exercise doesn’t have to feel like a chore. Take a fitness boxing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you’re moving, it counts!

Our Favorite Gifts:

• Balazs i-Box Speed Bag Platform (in Red, Black or Yellow)
• Balazs Heavy Bag 100 lb. (in Black or Blue)
• Balazs Boxing Gloves 12 oz (in Yellow or Black)

Buy one of these for your loved ones and you’ll hold the title “World’s Best”!

Happy Holidays from Balazs Boxing!

Balazs fitness tips are endorsed by the World Boxing Council.