Do Pro Boxers Train To Throw Specific Combinations?

This is a good question and something I have been asked several times. If you train in boxing for
fitness, chances are you throwing specific combinations of punches on the heavy bag, mitts, air, etc. This is a great way to train as the alternative is just winging it and I can 100% guarantee you that winging it will NOT significantly improve your boxing skills or your fitness. Even if you are an accomplished boxer, there needs to be a specific goal in your training and without measurable parameters, there is no way to track progression. But do boxers training for a particular fight practice throwing combinations?

The answer is generally "yes" but to varying degrees, based on the fighter and their opponent. While combinations are infinite, there are probably about 8-10 you see thrown over and over again in a fight. Professional fighters throw these a lot with their coaches on the mitts and sometimes the bag as well. When they show boxers backstage before a fight, you will often see them doing this very thing. Basic combos and counters with their trainer on the mitts.

There are some (not many), who rarely throw combinations in a fight and if they do, the combos are super short. Instead they throw mostly single punches. Floyd Mayweather Jr. is the main example and obviously, he makes this work for him and his style but like most everything else Floyd does, this is not a great way to learn. Combinations teach us how to flow between strikes, set up bigger strikes, create openings and keep our opponents off-balance and overwhelmed, as well as simply hit them more. When you throw a punch at someone, they will generally react in some way. Going off this reaction allows an opportunity for another punch and then another, which keeps you in control of the fight.

Unless the opponent is hurt and/or on the ropes, most pro boxers rarely throw longer combinations (more than 3-4 punches) because their opponents tend to move by then, punch back, etc. but there is still plenty of value in practicing longer combinations for the same reasons I mentioned above. You never know at any given time what will be open so learning how to transition efficiently from punch to punch will help you in all scenarios. As punches are meant to flow together, combinations can help you better understand the mechanics behind a single punch. Like for instance if you were to practice throwing a lead body shot-lead uppercut-lead hook combination, it would make each one of those punches on their own better than if you just practiced them individually. The key with longer combos is to just make sure you are executing them quickly, once you have the proper form.

Then there might be specific combinations fighters work when preparing for a certain opponent. Every fighter has their own tendencies and style so any good game plan should include ways to exploit those tendencies when possible. If you were going up against someone who say, likes to parry straight, inside punches, you might practice faking the jab and then throwing the lead hook to try to catch them bring their right hand out to parry the jab. Or if they like to charge straight in, you might practice throwing combinations off of straight punches to the body. Or you can practice throwing a certain combination as a trap, to get your opponent to expect it, then change it up and catch them off guard.

There are also certain combinations that individual fighters just like to throw and are usually successful, becoming kind of known for it. Mike Tyson was the biggest example here and he did practice those combinations over and over again on the heavy bag (at least, when he was well-coached throughout the 80s). That can be used to trap your opponents too, as mentioned in the paragraph above. They see you throwing that rear body shot-rear uppercut-lead hook combo a lot on film, prepare for it, but then you throw a new variation of it in the fight they are not expecting, like a rear body shot-rear head hook instead.

Chess games like this can go on and on but since a fight presents so many ever-changing variables that require constant adaptation, you can't get to stuck on on throwing any specific combinations. You have to always adjust for distance, angles, counter attacks and overall movement and must be able to change on a dime. When these other factors prevent you from being able to throw a combo you want to land or even power punches in general, you can't let that frustrate you and take you off of your game. I always talk about one of my favorite and most effective combos was the jab-cross to the body-lead hook but if someone is constantly moving laterally and don't set their feet when the jab lands, I have to abort completely because they won't be there for the next two strikes. Then I have to figure something else out. This is why fighters may not get as attached to combinations as those who train in boxing for fitness but practicing them is still extremely valuable to both camps.

Health, Wellness, and LIES

I've said before that one of the reasons I got into the fitness industry was because I found myself out of shape, tried hard to get back into shape, failed repeatedly, got frustrated and found a lot of diet and wellness culture to be even more frustrating still. I eventually overcame some of my own obstacles, and decided I wanted to help other people do the same. Social media has grown exponentially since then and looking at a lot of the misinformation or at least, misleading information continues to be frustrating to me because I know what a struggle this can be for so many of us. And it's not just randos on Twitter giving suspect fitness advice, it is sometimes comes from larger media outlets as well. I remember reading Men's Health magazine promising me "5 killer ab exercises to melt away my gut". But I quickly learned that I could do 5 million ab exercises and while I would build a stronger core, it would not do anything to flatten my big gut. Plenty of people still believe this to be true and it is not even close. This is pretty much the case with all of those attention-grabbing headlines and bylines.

For the record, creating a caloric deficit is the only universally successful way to get rid of belly (or any) fat. Though fat accumulates in different ways/areas with different people, you cannot spot treat it. You certainly can target certain areas for muscle growth but the sub-cutaneous fat will remain until the overall caloric deficit and body fat loss has been achieved.

WHO HAS THE POWER?

Unsustainable diets, workout regimens that promise anything, and brazen statements that challenge conventional wisdom simply to generate clicks are more examples of the problem. Every body is different and any one who tells you that if you do specifically X, then specifically Y will happen and it really is that simple, is misleading you. They may not be doing this on purpose, they may even be coming from a place of trying to help, but it may be a lot more harmful than helpful. Most of what people know about health and wellness comes from marketing. And much of it is like a game of telephone too, where someone hears something from someone else or read an article somewhere, tells it to a friend who tells it to a friend, etc. 

Fitness is also a multi-billion dollar industry and besides just selling product, people also have to write articles, promote their publications, get readers, get likes and most of all, get your attention. On the other side of this, there are literally millions of people who are desperate to get healthier. Desperate in a way like no other. Their/our very lives hang in the balance, to different degrees, and everything depends on it. So who has the power here? Someone can say or write anything and someone else will be very inclined to the listen to and believe them in the hope that maybe it turns out to be true. This naturally creates a pretty bad dynamic.

THE BACKLASH

Speaking of bad dynamics, everything I mentioned here has understandably led to a backlash. A counter argument that says, "Hey, screw these guys! I don't have to lose my belly or be thin at all!! I don't have to look like people want me to look. I can be seriously overweight and that is okay because that is just me. And I love myself!" Once again, this is often well-intentioned and I don't necessarily disagree with any of these points, but it sometimes turns into another extreme where we have people who live an unhealthy lifestyle and do nothing to change it in the name of general resistance and being their "true selves."

We know that there is value in making exercise/physical activity a part of our lives. We know that proper nutrition has value too. Exactly what we eat, how much, is up for lots and lots of discussion. Same is true for exercise and physical activity. But we shouldn't throw the baby out with the bathwater and reject it all entirely because so much of the modern diet, health and fitness culture is corrupt.

Your trainers, physicians, and any therapists are all on Team You. The people in your life that you engage to help you get healthy and fit are going to be the people with the best advice for you. (And feel free to bring us together! Sharing information about your health is never a bad idea!) Remember that someone you follow online, while possibly smart and well-intentioned, doesn't know YOU. 

Why Do Boxers Hold On To Each Other?

We have been working on fighting in the clinch this week at the club, something you see a lot in boxing, kickboxing and MMA. Several people asked me why fighters often come together and hold onto each other when they get in close. I thought it was a great question because it is something that is not talked about a lot and if you're not super familiar with the sport, may seem strange. There are several reasons why and oftentimes it will be for more than one. The amount of time spent holding onto each other can also be highly dependent on the referee. Some will separate the two fighters quickly, some give them more time, and some change their tolerance level based on the specific fighters. Here the 6 main reasons you will see boxers clinch. These reasons are all true for kickboxers and mixed martial artists but they have some additional reasons (like throwing knees or going for a takedown) that of course don't apply to boxing.

The Sea of Arms

When 2 people stand at close range and try to punch each other simultaneously, arms are going to get entangled. Especially the bigger they are. When this happens, it may be hard to safely untangle. Going into a grab/clinch can be a good way to stop the punches and then disengage.

Frustration

Every boxer goes into the fight with a game plan. Some fighters plan to put a lot of pressure on their opponent, some want to keep their opponent at a distance and pick them apart with longer-ranged punches. With both of these diametrically different game plans, those fighters would find it frustrating to be continually tied up by their opponent. The pressure fighter wants to overwhelm with punches but they can't do that while their arms are being held/stifled. The long-range outboxer can't execute their strategy either when they are being held at close range. An element of boxing tactics is to take whatever your opponent seemingly wants and not let them have it. Tying someone up can accomplish this. Of course it doesn't always work though. Frank Bruno attempted to do it in his rematch with Tyson and it not only did not work but made Bruno look like he didn't really want to fight (which I am guessing he didn't). So it's not going to make you a fan favorite but if used intelligently, can help take your opponent out of their game.

Wear 'Em Down

Particularly with heavyweights, this tactic is to hold on to your opponent and put your weight on them in an attempt to tire them out over time. Another Tyson, Tyson Fury, used this in his second fight against Deontay Wilder pretty well and it's generally more effective when you are the taller, heavier fighter. Of course you will wear someone down even more by hitting them but of course it requires more energy and puts you at more risk.

Survival

This is probably the most common reason you see too fighters clenched up. When punches are raining down on you, sometimes the best thing to do is simply tie your opponent up. Hold their arms so they quit punching you for a second. Get your bearings and then start fighting back. Kind of like I discussed in the frustration paragraph too, you can hopefully break the rhythm of your opponent by tying them up as well.

Exhaustion/Break

Along the same lines, fighting for your life is just about the most physically exhausting thing anyone can do. Heavyweights once again in particular, can get tired quickly carrying around that extra mass and you will often see them start clinching more as the rounds go on. It's can be a safer way to take a break other than just moving out of range and dancing around. 

"Dirty Boxing"

This is an MMA term but good boxers are able to use the clinch as an opportunity to do damage to their opponent. Not necessarily with illegal blows that the ref doesn't catch (though you do see this sometimes) but with smart techniques that allow them to hit, control, frustrate and generally rough up their opponents. Pull them down into an uppercut, knock them off balance before striking, turning them into a corner are just some of many tactics which can be used effectively.