Workouts vs. Boxing

Even if you train in boxing only for fitness, there are still some key differences between boxing and other workouts or fitness routines. While some of it may sound obvious, I can tell you that many people who don't box consistently are not aware of these things, especially those really into fitness and exercise regularly. Some tend to see boxing as just another type of workout when really, there is much more to it!

1) Boxing is a skill-based workout - You could say that all workouts require some level of skill and you would be technically correct but there is an infinite gap between them and boxing in this regard. Boxing is a sport, even when training alone, and the big differences between a sport and physical activity is that sports are constantly reactive and changing whereas physical activities are not. The skills required to play the sport are also constantly changing, constantly evolving, so you can get better and better at it. Sure, you can get better at jogging or lifting or HIIT or other workouts, skill-wise, but it never really changes much after that initial learning phase. Boxing continues to challenge your skills no matter how good you get. And no one is ever good enough at boxing! No fighter just stops throwing jabs one day because they've pretty much mastered it. You can ALWAYS get better at everything, no matter how good you are. 

This - and everything else you will read below - is why consistent training in boxing is so important. It is not just another workout you can mix in once in a while. I mean, it certainly could be, but you will not see the same critical benefits if your training is sporadic. You will get a sweat on, burn calories, build muscle, etc, etc. but you won't challenge those things to a whole new level without skill development.

2) Boxing trains other skills too - Beyond the specific skill of boxing, there are other base skills that boxing continues to train - coordination, balance, agility, reaction time and quickness. You might get one or two of those in a workout but you aren't going to get them all, which is another general difference between exercise and sport. And while training these things may not sound as compelling as losing weight or toning up (something boxing is also ideal for), these skills will help you with everything you do as part of your daily life activities. Plus, these are all things that if you don't use, you lose. They tend to peak while we're kids (playing all the time), then slowly decline through adulthood and this can start to become a problem as we advance into our older years, especially when it comes to balance.

3) The better you get at boxing, the more physically challenging the workout is - This is something that not only makes boxing different than other forms of exercise, it makes it different than some other sports as well. As your skills improve, you are able to recruit more muscles to do work, move more explosively, react without having to stop and think, and incorporate more elements (footwork, head movement, feints, etc) into your workout. Oftentimes you will see professional boxers get tired in the ring and start to slow down in the later rounds. Then their technique starts to suffer too. Why is that? It's because proper technique and skill requires extra energy. The vice versa of this is true too. To get the best workout, your technique and skill must improve.

4) Learning the skill portion can oftentimes be a valuable distraction - If I did, let's say, burpees for a few minutes straight, I would definitely see fitness benefits but I would not look forward to it and the whole time while doing those burpees, I would think about how I can't wait to be done! This will always have some effect, however slight, on performance. Whereas if you are thinking about a particular boxing combination or drill, thinking about your technique, visualizing your opponent, and being compelled to act suddenly at unexpected times, changing rhythms/speeds/movements, you may work harder because your mind is distracted by this stuff that you don't even realize how hard the rest of your body is working. This has been true for me and most everyone I talk to about it. Many, including myself again, also find this learning component interesting and have a stronger desire to do it than just an exercise that they know is good for them, though not particularly interesting.

#5) Boxing works every muscle, cardio and strength - There are some other forms of non-sport exercise which do this too but most are more isolated - different lifts for different muscle groups, different activities specifically for cardio, etc. - but boxing, when done properly, hits it all at once. Now the first time someone ever puts on a pair of gloves and hits the bag, they are very likely not going to hit every muscle. It's most natural to just swing our arms when we throw punches than use the whole body to throw them like a boxer (just look at most streetfights). But this is where #3 comes in. As you learn how to do these things properly, you unlock new muscle groups, not only training them but changing the whole dynamic of the workout.

#6) Boxing creates functional strength - I used to be (and still sometimes am) a strength trainer and when I asked many of my male clients what their fitness goals were, I often heard that they wanted to be strong/get stronger. Certainly a good goal and my follow up question was always a "Why". "Why do you want to get stronger? What do you want to do with all of that extra strength we are going to build?" This was a tougher question to answer. I think oftentimes it was to look stronger and have bigger muscles. Also a perfectly fine goal but there is a big distinction between building muscle and having functional strength. Weightlifting can provide the muscle part, for sure, so long as it its done properly but it doesn't inherently give someone functional strength, which is strength you would use to perform the activities of daily life. Anything from carrying groceries to playing a sport. This is less about having larger muscles (although they can help, at times) but having a better balance of strength in more areas, particularly the core, as well as coordination between these areas. Doing something like a bench press will work your chest and arms but you are lifting a perfectly balanced load on one plane of motion, in one motion, with the rest of your body perfectly balanced as well. Life is a series of unbalanced loads at unexpected times, requiring quick reactions, recruitment of support muscles and other neural processing. This is exactly what boxing is! And not only will boxing help you become functionally stronger, this kind of strength will help prevent injuries too. In daily life and even in cross-training.

Please note that this is not me trying to say that boxing is better than all other workouts. For me, it truly is but as I have mentioned in this blog several times, everybody is different. We all need to find the thing that inspires us to stay active and challenge ourselves, if we want to pursue fitness and just general wellness. What I do want to say, objectively, is that boxing is different than all other workouts. Just like our bodies, all workouts are different from each other too but boxing training is on another level, having more in common with playing a sport. And while there are many benefits to that, as I have hopefully explained here, it also means that consistency is more important to developing the skills which will allow you to take your fitness to that new level.

What Kind of Boxer Are You? Take the Quiz!

You may know that in boxing, there are distinctly different styles. Every boxer is unique but most break down into a few simple categories - The Outboxer, the Slugger (Brawler), The Pressure Fighter (Swarmer) and the Boxer Puncher. 

Some people add in other sub-categories (counter-puncher, peek-a-boo, etc.)  but those are the main ones. The best style is the one that works best for you!

Try this simple quiz to figure out what that is!!

#1: I am...

• A) Taller than average
• B) About average height
• C) A little shorter than average

#2: My favorite punch to throw is...

• A) The cross
• B) A hook
• C) I just like throwing punches in bunches!

#3: If I could make one part of my boxing game better, it would be...

• A) Footwork and head movement
• B) Power
• C) Speed + Endurance

#4)  Which of these other forms of physical activity would I enjoy the most?

• A) Dance
• B) Lift weights
• C) Run

#5) My favorite movie character is...

• A) Bruce Lee
• B) Rocky Balboa
• C) Wolverine

#6) When Alex says, "The jab is the most important punch in boxing", I think...

• A) Darn right, gotta get my jab better and better!
• B) Maybe so but I would much rather throw power punches!
• C) True, because I use it to set everything else up

#7) When throwing combos in class, I usually prefer the ones that are...

• A) Medium length, maybe with some footwork
• B) Short and sweet!
• C) I actually like the longer ones!

#8) The picture I most identify with is...

• A) 
  
  

• B) 
  
  
  
  

• C)
  
  
  

#9) When it comes to taking risks, I am...

• A) Generally pretty risk averse
• B) Depends, but either way it'll all work out in the end
• C) Gotta take risks if I want to succeed!

#10) If I ever got into a fight, I would probably...

• A) See what my opponent does first, then react
• B) Bring it on! They don't want any of this!!!
• C) Run right through them, overwhelm with punches

RESULTS:

Mostly A's - Out-Boxer

The Out-Boxer likes to keep a distance between their opponents and use long, straight punches to keep them at bay. When opponents try to get inside, out-boxers are skilled at moving their feet and counter-punching. Power or even speed (certain types of speed) is not the main focus here. It's more about finesse, picking their opponents apart before the finish. Great Out-Boxers include Muhammad Ali, Tyson Fury, Sugar Ray Leonard, and Floyd Mayweather, Jr.

Mostly B's - Slugger (Brawler)

Sluggers are all about power. They throw less punches, are generally slower, but all they need is one! Thus, Sluggers have a shot to win any fight, no matter how out-classed (this is the famous, "puncher's chance" axiom) and are also a threat to win even when hopelessly behind on points. Great Sluggers include George Foreman, Sonny Liston, Deontay Wilder and Julian Jackson. Most don't consider Mike Tyson a Slugger - as he had other dominating skills similar with different styles (he was just that good!) - but he certainly was known for that fight-ending one-punch power that all Sluggers are.

Mostly C's - Pressure Fighter

The opposite of an Out-Boxer, the Pressure Fighter (also known as Swarmers, In-Boxers) wants to get in close and crowd their opponents before overwhelming them with a flurry of punches. Some are very powerful as well but speed and relentlessness are a must. Since keeping constant pressure on the opponent is key, stamina is another quality a good pressure fighter must have. They will have to eat some punches and be a little bit fearless to get inside, knowing that their tenacity will carry the day. Great Pressure Fighters include Julio Cesar Chavez, Roberto Duran, Micky Ward, and Hector Camacho in his earlier days.

General Mix of A, B, & C - Boxer-Puncher

Boxer-Punchers possess many qualities of the other styles, though not quite as dominant in one department. They have plenty of power, hand speed, counter-punching ability and sometimes mobility. All this versatility is useful but it also means they may need to adapt to their opponent's style to get the advantage - out-boxing Sluggers or overpowering an Out-Boxer. Great Boxer-Punchers include Sugar Ray Robinson, Joe Louis, Tommie Hearns, Lennox Lewis.

Uhh, I Don't Know - A Charlotte

Traditional, honest, bright, and polite. Charlotte is always smiling, always optimistic, and always loyal to her friends. She sees the best in people and doesn't ever give up on life. Plus she seems to get shocked EVERY time Samantha says something racy, even after knowing her for many years.

Why You Need an In-Person, Coach to Learn Boxing & Kickboxing

With gyms being shut down all over the country during the initial COVID outbreak, many of us were left to our own devices for working out. If you were able to continue somewhat of a routine exercise program of any kind, congratulations! It's not easy and many weren't able to do it. Now more than ever, there are plenty of options for working out at home on your own (or with a "virtual trainer). There are, and will continue to be, boxing and kickboxing versions of this too. Some even come with a heavy bag and others can be done without any equipment.

I am happy to see more people getting into boxing on some level, I truly am. Best exercise you can do, in my humble opinion, and something we all can (and should) be doing. But I can tell you from enough experience with others who have tried to learn boxing at home with these programs (or just on their own) that this does not work for our particular sport/exercise routine. Not only can you not learn the proper technique, but even worse, you can even develop bad habits that become more and more challenging to fix if you ever want to improve.

With all due respect to the physical challenge and health benefits of something like cycling, running on a treadmill, HIIT or other forms of exercise, these are things that may be hard to get really proficient at but still easy to do on a base level. Most of us can pedal a bike. Can we pedal as fast or for as long as someone who trains in this arena? Probably not but we can perform the movement necessary to develop those abilities. Boxing is different. It is not just movement or even a series of movements. It is a sport and a science and an art and very technically focused in a way that traditional exercise is not. Someone on a video screen can tell you how to throw a lead hook, demonstrate themselves from multiple angles, go slow and fast, and do everything to most perfectly explain every aspect of the punch so that you can try to emulate this yourself but there is one thing missing. And it's the most important thing of all -  feedback!!!

This is where some form of in-person learning is required. A trainer needs to show you, then have you do it, then cue technique, then have you do it, then cue some more, than iterate and iterate and iterate until you get it down but even then, there is ALWAYS stuff to learn. No one is perfect at boxing nor even perfect at any aspect of boxing. You just get better and better. Every time I think I've got it all, I suddenly realize that there is so much more. And that is a wonderful thing! Not only from a skill development standpoint but also from a physical exercise standpoint. Enhancing those skills enhances the workout. I promise you that I am not just saying that because I am a boxing coach and want everybody to be better boxers. I have seen many new members train at our club, having never boxed before, and after about a month, ask me why they are finding themselves more tired afterwards. Why the workout got more challenging. My answer is almost always the same: because you are doing things more properly. Recruiting more muscles, moving more, using different energy systems, etc. It's not just about pushing yourself to throw more punches, it's understanding how to throw those punches in a way that pushes you even further.

Conversely, if you don't learn the proper technique at first and build habits, they get harder to fix. And the more time you spend reinforcing them and committing them to muscle memory, the harder that fixing gets! I have seen this a fair amount recently from home boxers. If you want to learn boxing and continue to get better - as well as increase the value of your workouts - it is so much better (and easier) to build good habits early, while you are still in that beginning stage.

But also remember, feedback doesn't just mean critique. You need positive feedback too! It's helpful on many levels to know when you are doing something right/well. Not only to reinforce the proper form but also just to make you feel good! Which matters a lot!

Another factor that needs to be considered is that every person really is unique. This is something I have seen time and time again. Everyone moves in different ways, thinks about things differently, has a different athletic background, has natural tendencies, etc. Another very fun thing about my job. Just like with boxing itself, every time I think I've seen it all, I realize that it's just the tip of the iceberg. There is always stuff to learn when it comes to coaching, and not just in terms of instruction but reacting to the many different types of students too.

With that said, there are some things we all have in common and I can tell you that one of them is that we don't always perceive ourselves accurately. What we think we're doing may not be what we are actually doing. There was a certain point in my training where I would have bet a million dollars that I NEVER dropped by cross hand before I threw the punch. Never. Not even one millimeter. And then one day I recorded myself. I was shocked to see that not only did I do it but that I did it consistently. Because I had done it for so long too, it was harder to fix than had I never developed the habit in the first place. Probably still happens from time to time, too.

Then finally, another important aspect of getting actual coaching feedback on what you specially are doing is that it will keep the workout itself more interesting and compelling because you are actually getting better, opening up whole new levels of nuances. Whereas if you do the at-home workouts, you can certainly improve your skills from repetitions and trainer cues, you will almost definitely plateau pretty quickly without the personalization that allows for that next step. When people tend to plateau from any workout is when they also tend to stop doing the workout as consistently. Then less. Then they eventually stop entirely and the big, expensive piece of equipment joins the fitness graveyard many of us have in our basements.

While feedback is certainly the most important component here, there are other big reasons why you can't learn boxing at home vs in person. Here is a quick run-through:

1.) Equipment - To get the best workout for both strength and cardio, a hanging heavy bag is significantly better than a freestanding bag offered by most of the at home boxing programs. Then the heavier the bag, the better. You can certainly buy a heavy bag with a bag stand but it will move around when you hit it and these things usually break after a few months of heavy use.  There are the freestanding bags as well but if you've ever used one, you know they are soft and have no weight to them in the bag so the workout is not nearly as intense as a hanging, actually heavy bag. Plus, those break too. And move around (even if you put concrete in the base). A big rig with a large heavy bag will make a HUGE difference. I have purchased (and broken) every type of home bag and can tell you from a workout, as well as consistent training perspective, you need something commercial strength. Even if you're not a heavy hitter.

2.) Energy Level - There is no doubt that people work harder in groups than they do alone. Besides a trainer pushing and motivating, the energy of a group working out is contagious. While our club was shut down during the COVID mandate, I would do my own class plans with the music up and try to push myself as hard as possible as if I were in a regular class. It didn't even compare. I couldn't push myself like I do in a group environment. 

3.) Distractions - While we're all hopefully comfortable in our homes, they are full of distractions and a place we have set aside for relaxation and maximum comfort. These are great things for a home but not necessarily for a workout. You need to be distraction-free, focused entirely on the task of learning this challenging skill and with the mindset of concentration and hard work that is difficult to get at home.

4) Time - So much of the allure with at-home workouts of any kind is the notion that you can exercise any time you want. Sounds great! Makes it easy to find time when you don't have to adhere to a particular schedule. Except it actually doesn't for the vast majority of us. I have worked with literally thousands of people, talked to them about their exercise habits, and seen firsthand what has been successful for them and what hasn't. I can tell you most who are successful don't find time to work out, they make the time to work out. No matter how much you love your exercise program, it really is work (if you're doing it right) and we're not always super motivated to do work of any kind. Whether people are training at home or at the gym, I would always recommend setting a hard, relatively immovable time for themselves for their exercise program. I also believe that keeping it consistent (ie 5:30pm Monday-Wednesday-Friday) will help stay on track but some people can still make it work with a changing schedule.

5.) Freestyling - While there are options for video-directed, at-home boxing workouts where a virtual trainer gives you specific combinations and exercises to do, there are also plenty of people who pick up a heavy bag and just kind of freestyle punch it on their own. You will also see this at plenty of boxing gyms as well. It is my strong opinion that this is not a way to learn boxing nor get a real significant workout. You need a plan. What to do and when to do it, with timing parameters. So once again, at a gym OR at home, have a pre-designed structure to your workout. Don't just freestyle!

4 Reasons While Body Shots Are The Best + 4 Ways to Mitigate the Risk

When most people think about punches in boxing - or just punching someone in general -  they imagine them punching to the head. And the majority of punches in most modern boxing matches go to the head too. But often the best and most effective punches are to the body. "Body" generally meaning anything but the head but there are certainly spots more effective than others.

Here are 4 reasons why body punches are the best:

1.) Easier punches to land/hard punches to dodge - The head is a small target and any decent boxer has learned how to move their head, making it harder still, especially in the beginning of a fight, whereas the body is the opposite story. It's a larger target that is harder to move significantly. When fighters get into trouble, their natural instinct often is to duck and get lower. This is why you never want to forget about throwing those body shots. They can land whether your opponent ducks down or not. They may also get blocked but damage is still done.

2.) They are more effective than you might think - Most people new to boxing are often very surprised to learn that there are body shot knockouts. Plenty of them. One would naturally assume that being punched anywhere is going to hurt but unless it's happened to you personally, it's hard to know just how debilitating a body shot can be. There are spots, like the liver, spleen and floating rib area, that can end a fight immediately. Doesn't matter what kind of six-pack you have or if you drop bowling balls onto your belly with no pain, if that punch sneaks under the rib to the liver area, you are going down. Your legs simply stop working and you crumple to the ground in extreme pain.

3.) Hard to recover from - If you take a hard body shot but not one that stops the fight, you will still be feeling it for the entirety of the fight. It may make breathing hard/painful, which is obviously a big problem. Conversely, you may see boxers take a hard shot to the head, act wobbly and stumble around for a while, yet come back in the later rounds strong. Of course the long term damage that can come from taking these head shots is far greater than body shots, in terms of the length of a fight, body shots are much harder to recover from than head shots.

4.) Opens up the head - So if you take that hard body shot or multiple body shots and they hurt and they're hard to recover from, you are not going to want to take more. You're going to guard that lower body carefully. When that happens and even just when you are thinking about having to defend/deal with those body shots, what opens up? The head! Not only do your hands come down but that head isn't quite as mobile as it used to be when the fight started. But a smart opponent still knows to go back to the body, even after the head has opened up a little.

So these are all great reasons to throw body shots but of course with every great reward, there is often a risk and body shots in particular can be riskier punches to throw. Why? Because you also open up your own head by throwing a punch low (at least when it is a hook, uppercut or hybrid). You can try to get lower when you throwing one of these body shot but at some point, this will prove impractical.

Here are 4 much better ways to mitigate the risk of throwing body shots:

1) Speed - A well-thrown body shot will often happen so fast, the person being hit has no idea it's even coming. A classic example is Micky Ward vs. Alfonso Sanchez. The faster you are, the more likely you will land it and the less time your opponent has to catch you.

2.) Moving off line - Especially when throwing that lead hand to the body, the key is to take your head off line before you throw it so as to avoid your opponent's rear hand (provided you are in closed stances). The shortest distance between two points is a straight line so always remember that a cross will beat your hook with all things being equal. So making sure that your head is not in that straight line can put the odds back in your favor.

3.) Distraction - Just like most power punches in boxing, you will likely need to set up your body shots. Best way to do that is to put something in their face as a distraction. A quick flurry of straight punches or uppercuts can cause your opponent to bring their hands up in defense even though none of the punches may be intended to do damage. They are just there to blind your opponent so that the body shot opens up for you.

4.) Bringing hands back, rolling out, immediate defense - With any punch in boxing, it is critical for most that you bring your hands back to defend your head as fast - or faster - than you threw the punch out there. With body shots, this is even more important as your head is more open and it may take a split second longer to get your hand back. So you have to be very diligent. Have to really focus on keeping that non-punching hand up as well. Then finally, as another general rule of boxing, if you're not throwing a punch, either your head is moving, your feet are moving, or both. Once again, with body shots this becomes even more important. Once you throw that punch, be prepared to roll out. dip down, or do something because there's a pretty good chance your opponent will throw a punch to your own head soon thereafter!