Stages of Boxing Development - Part 1

After owning a boxing club since 2018, I have had the opportunity to watch literally thousands of people take their first boxing classes, and I have seen plenty go on to really develop into solid technicians. It is easily the best thing about this job! And everybody learns differently. Some people are more naturally able to grasp certain concepts and movements more quickly than others. I have noticed, though, that there is somewhat of a general, natural progression of learning that most people follow- not everybody but the majority for sure.

This is Part 1 of what I consider to be those boxing stages of development. Remember though, while we may progress through each stage, we can always get better in every aspect, no matter how basic. So even if you've boxed for years, you can are still able to improve...

Part 1 - Stance, Balance, Distance Management 

This is where it all starts- the first and most important step when learning how to box. Once you are able to get comfortable in your stance and feel balanced, everything gets so much better. But the boxing stance and movement in that stance is not at all natural. So when someone comes to our club for their initial class, this is usually what they struggle with the most and it affects everything else that they do.

Sometimes even people who have been boxing for a while still struggle. These are the 4 most important components of the boxing stance to think about, as well as some accompanying videos I have made over the years touching on each thing.

Foot Position

At least 90% of new boxers either stand with their feet too far apart, too narrow, or don't have their toes in the best position to throw punches, defend punches, move, etc. Boxing is all about weight distribution. This is something we will talk a lot more about in Part 2 but before we even get there, it is critical that we stand in such a way to facilitate the shifting of weight from one foot to the other.

Here are a couple of those aforementioned videos I have made over the years about this subject:

Feet Position Relative to the Bag

https://www.youtube.com/watch?v=UI_KmbakOfY

General Fighting Stance Thoughts

https://www.youtube.com/watch?v=31YV_1y_xGc

Balance

Besides having your feet in the right spot, many people tend to stand up too tall or lean forward. Sometimes this is because their feet are too narrow (making them stand up too tall) or too wide (leaning forward). Sometimes because they are too close or too far away from the bag (more on that later). 

Ultimately, you always want to be in a stance that best allows you to throw a powerful punch, defend any punch, take a step in any direction or take a punch and remain as balanced as possible. So for instance, if you crossed your feet and tried to punch, you wouldn't be able to get much on it. Defense would be harder too. And if you got hit or even pushed a little, you would fall right over.

Once again, here are some videos for more info!

Test Stance

https://www.youtube.com/watch?v=ALDSQCOmwM8

Hips Forward or Back

https://www.youtube.com/watch?v=31ha5fJ8XmM

Distance

Whether you are hitting a bag or anything in any way solid, you must manage the distance between you and that thing you are hitting. Being too close limits your power and ability to defend punches. Too far away means you either can't properly reach the target or you end up leaning, which is always bad. Plus the farther away you are, the more your opponent can see what's coming.

I would say that I end up telling most people to get closer, especially at first. They might be okay throwing jabs and crosses but whenever we throw the bent-arm punches like hooks and uppercuts, they are too far away and end up leaning and off balance and have no power.

Again, check out some videos!

Distances In General

https://www.youtube.com/watch?v=17OG_GcuBWw

Getting Closer

https://www.youtube.com/watch?v=CRKdKnNB1x4

Stepping and Footwork

Mastering footwork is definitely one of the more advanced stages of learning, but the first thing we want to get used to is maintaining our fighting stance when we take steps and move around our target. Once again, taking steps in boxing is not a natural thing either. It is not how we move in any other avenue of life, so it takes practice getting used to. Common things people struggle with are crossing their feet when they move, bringing their feet too close together, or only stepping forward with only one foot and getting into a stretched out position instead of both feet moving to get them back into their natural stance.

This time, I've got THREE videos!!

Basic Steps

https://www.youtube.com/watch?v=_trzH-ouGpE

Circling Our Target

https://www.youtube.com/watch?v=GXnLi9UP_fs

Staying Disciplined With Your Feet

https://www.youtube.com/watch?v=0WRjUMlrsHw

It's probably obvious, but just in case, it should be noted that I have not even discussed the mechanics of throwing a punch here in any detail. This is for a reason that I also hope is obvious: being in the right position to throw a punch, with proper posture and balance and distance, is the only way to develop those punching mechanics. Just like when you are building a house, it starts with a solid foundation. If the foundation is busted, doesn't matter how nice the house is on top of it, it is eventually going down.

And remember that if you are struggling with any of these things, that is very normal. Boxing is not easy or natural. The good news is that every time we practice, we get one step closer to perfection, so if you are brand new to the sport, spend a LOT of time practicing getting comfortable in your boxing stance. More good news - you can do this anywhere at just about any time!

Stay tuned for Part 2!

Can You Breathe Better?

Have you heard of the Survival Rule of 3? It suggests you can go 3 weeks without food, 3 days without water, 3 hours without shelter in an extreme (hot or cold) environments and 3 minutes without breathing oxygen. There is certainly some variance here but it's a good rule of thumb to remember. Regardless of any slight variances, it cannot be doubted what the #1 priority of our bodies is - breathing! Everything else can wait for at least a little bit.

We do things to improve our diets, hydration and shelter but most of us do nothing to improve the most important thing. Why not? Probably because we figure we've got breathing down pretty good already. I mean, we are all alive, right? So something in there is working. And since breathing happens unconsciously, we may not think it is something we can even consciously improve.

But really, our respiratory muscles are just like all the other muscles. We can train them over and over again to get stronger and when your breathing muscles are stronger, they become more efficient and your stamina increases.

So how do you build those respiratory muscles? First, you gotta know what they actually are. We usually talk about breathing in terms of lungs and lung power but while they extract oxygen from the air and release carbon dioxide into the atmosphere, the lungs don't actually drive breathing at all. This is done mainly by the diaphragm. It's a like a little jellyfish head or shower cap that sits below the lungs and attaches to the lower rib cage, going all the way around, and can fill up about 4-5 inches, expanding the ribs.  A lot of important things go through the diaphragm, including the aorta, esophagus, vena cava, frantic nerve, psoas muscles.

When we are first born, we breathe very well through our diaphragms. Then as we get older, we tend to start breathing more through our chests. I would guess this is due to a combination of doing lots of sitting, developing bad posture, and I think we kind of get it into our heads that deep breaths = chest breaths, maybe because when we go to the doctor and they listen to our lungs, they put the stethoscope on our backs and tell us to breath into the chest. Another big one for many of us is that we don't like the feeling of our bellies sticking out. We tend to want to do the opposite - suck in our guts.

What's wrong with vertical breathing up through our chests? Nothing wrong, per se, just inefficient. It takes about 4-6 vertical breaths to equal the oxygen intake of 1 good horizontal breath. Horizontal breaths also lowers your heart rate and blood pressure, gets rid of oxidative stress better, supports posture and proper organ function, and even lowers your center of gravity helping with balance. Plus, vertical breathing requires your neck and shoulders to move, which takes some energy and yes, even requires more oxygen.

So why are our bodies so stupid to not automatically breathe efficiently? The chest breath certainly has value. It is a quicker breath, which sometimes we need in times of high stress and can even stimulate our adrenaline flow. When our heart rate increases dramatically and we go into fight or flight mode, taking in long, diaphragmatic breaths may be difficult or impossible, so switching to chest breathing makes sense in these situations. But those situations are not the norm (hopefully) and are meant to be short. We're being chased by a bear, gotta run as fast as possible for 20 seconds, then hide, then recover.

What about during a fight, like in boxing? Does vertical breathing make sense here since it is kind of like being chased by a bear? No! You would generally work very hard in a boxing round, maybe even fighting for your life, and performing anaerobically (where oxygen doesn't matter) at times, but adrenaline is something you do not want in that kind of a fight, neither physically or mentally. It is solely meant for short bursts (followed by extreme tiredness) and your adrenaline mindset is a panicked mindset, which is also no good. You want to stay calm, cool and collected under fire and as much oxygen running through your bloodstream as possible.

When your arms and legs feel heavy and tired, that is oxygenated blood leaving your limbs to support your breathing muscles, as again, they are the #1 priority of your body. The more efficient you breathe and stronger your breathing muscles are, less oxygenated blood will have to leave other parts and the less tired you feel. Then you want to recover in between rounds and this is where horizontal, diaphragmatic breathing is most important. Your breathing can and will get interrupted during the rounds but in between, you can focus purely on deep, steady, centering breaths. 

Practicing horizontal breathing is key. But it's not necessarily comfortable. Like anything else though, the more you practice, the more natural it starts to get. Start by taking in as much air as you can through your nose, flaring your nostrils just to make sure. As mentioned, you want that air to go right into your diaphragm and you will know this is happening by your belly expanding and sticking out. Eventually, you can get it to expand in all directions but start by focusing on just the front. Some people do things like lie down and put a book on top of their bellies to see that it is rising but you can also just use your hand. Then make sure to blow it all out through your mouth. You will/should notice that you seem to blow out more than you take in, or at least for longer. You may also feel somewhat lightheaded at first but if it starts to become a big distraction or issue, I would guess you are are either not inhaling enough or exhaling enough. Practice for a few minutes at a time on your own and during recovery moments in your workout.

Besides being the best way to recover between rounds, this kind of breathing can also be very useful to you in times of high stress or anxiety that doesn't involve being chased by a bear or immediate physical danger. Try it the next time you are stressed out or mad about something. Always remember that just like anything else, you can always breathe better and the better you breathe, the better you are. Make sure to stay away from bears while you are at it.

Do Sports Supplements Make Me a Better Boxer?

Once upon a time, I got really into weightlifting. I had no background in it at all, and aside from a bench press and squat, I didn't even know any more names of exercises- let alone how to do them. It opened up a whole new world for me. The lifts, the gym atmosphere and even the supplements. In fact, as weird as it might make me sound, it might have been the supplements that I liked more than anything! At that point in my life, I was very much a "better living through chemistry" kind of person so, me being me, I decided to go crazy and just use everything. I figured anything I could do to bring my numbers up was worth investing a ton of money in. This was when I was younger, dumber, single and a renter with plenty of disposable income at the time. Trying all of the different supplements also provided motivation for me to go and work out. It was like every day was an experiment.

As I started to meet people at the gym, I was told that the stuff they sold at GNC wasn't as great as whatever they special ordered, so I ended up trying everything from homemade protein powders to something that supposedly altered my blood plasma (no steroids though, I wasn't going to go that far). Later, I eventually started removing supplements from my routine to see how everything felt. In the end, I can tell you it's all pretty much BS (at least, for me) but there are some things I still take. For a more detailed explanation on some of the specific, most popular supplements, read below!

Pre-Workouts

This is the one I still take pretty much every day. But it's pretty much just for the caffeine. I love caffeine. And it undoubtedly has a positive effect on your workouts. More energy, more stamina, more strength. Why take a pre-workout versus just coffee or energy drinks? A couple of reasons. Some pre-workouts have more concentrated caffeine and just generally higher amounts of caffeine, so I can wake up in the morning and become more functional faster with the pre-workout. Plus, if I am going to exercise myself, or even teach a class, I don't like the way I feel after coffee or an energy drink as much.

Of course always remember that my body chemistry is at least slightly different than everybody else's. I am also not at all sensitive to caffeine. You might be. Most pre-workouts contain beta alanine, which can make your skin feel weird and tingly. Some people really don't like this effect. I kind of do! If you haven't tried a pre-workout before, pick one that has less caffeine per serving, like 150 milligrams. Or, if whatever you try recommends 2 scoops, start with 1 your first time. The brands of pre-workout I like these days are Ghost, Stimul8, and Kaged and Mr. Hyde. They stopped selling Mr. Hyde at Vitamin Shoppe next door and thus, I am slightly worried that someone died using it so maybe don't try that one. It does have a pretty good rush of caffeine though. Really, I like every pre-workout except for the ones that have under 200 mg of caffeine, and C4 for some reason. Just never felt right with that one.

Besides caffeine and beta alanine, many of these pre-workouts have tons of other ingredients. Mainly BCAA's (branch chain amino acids) taurine and various seed, bean, root or fruit extracts. Do any of these things make any difference in terms of overall performance? I highly doubt it. I have used plenty of BCAA supplements and not really felt anything special. Always consider that when you are reading labels for a sports supplement (or vitamins), while it may indeed contain all of these ingredients, your body might not necessarily absorb any of them. For my money, I just like the boost from pre-workouts better than any other caffeinated options so that is why I continue to use them.

Protein Powder

We can all pretty much agree that protein is needed to build muscle. But does that mean that protein powder or protein bars = more muscle building potential? Not inherently. You may already get enough protein in your regular diet to build the muscle you want and the supplement does you no significant good. Or it could be even worse. Some of those protein supplements have a lot of calories. You might want these calories if you are going for absolute bulk but for many of us, they are just unnecessary and you can gain more weight from fat than muscle mass.

That being said, if you don't eat a lot of protein in your regular diet and want to build some muscle mass, even relatively lean muscle mass, you could up your protein intake. But this still does not mean you need a supplement. You could just add it to your regular diet - meat, eggs, beans, milk, nuts, etc., etc. Just like with pre-workouts, just because a protein supplement promises a lot of grams of protein does not always mean you will absorb it all.

I actually eat protein bars pretty much every day but it is not necessarily for the protein. I just like the way they taste and the ones I get don't have sugar. I suppose if there was another type of bar that tasted good and didn't have a lot of sugar, I would eat it.

Nitric Oxide

These are designed to increase circulation. By relaxing the blood vessels, they can facilitate the "pump"  lifters like to feel. Better circulation and blood flow is certainly beneficial to all forms of physical activity, but there is little conclusive evidence to show that these supplements actually make a meaningful difference. Never did a whole lot for me personally. A normal human body will produce this on its own and even if the supplement does help you produce more, which I doubt, it is unclear if this has any significant effect.

Creatine

I have been out of the scene for a while but I feel like the creatine craze has kind of died off. I know plenty of people take the supplement, but it was all the rage for a while in the 2000s. There was one post-workout creatine product I remember that everybody liked because they felt like they looked somewhat bigger after the workout and maybe they did but it also contained a lot of sugar so that might have helped. In any case, like nitric oxide, creatine is something that our body naturally produces to improve exercise performance and increase muscle mass. Will the supplement help you make more of it? Would that even help you much? Probably not, has been my experience.

There's not really much harm to taking it so if you are body builder and every millimeter matters and you think it offers some benefit, then it's certainly worth considering. If you are a regular person, even an active regular person, I feel like it is a total waste of money. I bulked up when I was lifting heavy and taking it but then when I stopped taking it and kept lifting heavy, there was no perceivable difference.

Fat Burners

These I tend to find the most annoying because they all promise "hardcore weight loss" and that on it's own is a completely bogus claim. No one is going to lose weight taking something like Hyrdoxycut. Sure, there are people who take it and lose weight but this is due to the dietary and exercise changes and not the supplement. At best, it might curb your appetite a little bit as almost all of these contain caffeine and other stimulants. However, more negative side effects are reported from these products than other things containing caffeine. Rapid heartbeat, jitteriness, headaches, nausea, etc. There have been worse problems and Hyrdoxycut in particular was banned for a while because it contained something that might have led to a single death years ago. That ingredient is no longer in it and the product is back on the market but I still wouldn't touch it with a 10-foot pole. There are no magic pills for weight loss yet. 

Over-the-Counter Testosterone Boosters

Just like fat burners, these tend to pray on human weakness. Most average Joes want as much testosterone as they can and they sure as hell don't want to lose it when they get older. It's what makes us men, Men, we are told. It's also the same kind of thinking that I mentioned earlier, which is "Hey, if there's even a slim chance it can help me here, might as well try it, right?" Probably because I am older guy myself, I see a lot of commercials for these products nowadays. I guess I could give it another shot to see what happens but I can tell you as a younger man into my 30s, none of these things did absolutely anything for me and there is probably no reason any younger, healthier dude should take them. If I discover anything down the road as an old guy, I will be sure to let you know!

Magnesium

I am specifically mentioning magnesium because it has been recommended to me by people in the fitness industry and actually does have a noticeable effect. Well, it has a couple. First, it is a sleep aid. Taking magnesium supplements can make your body feel relaxed and there are athletes who swear by it as a way to help them with recovery. I've certainly felt the relaxed part and slept a little better but did it lead to an overall positive outcome with my daily exercise performance? Nothing detectable. But you could consider it as a non-narcotic solution to help you sleep, I suppose. Though if sleeping is an issue for you, you should definitely have a conversation with your doctor before taking anything off the shelf. There may be other factors at play that you should address first.

The other effect it has is that magnesium supplements have is that of a diuretic. I would not consider this a positive thing but hey, maybe you are looking for some help in that department?

So I have to say again that these are my experiences, as well as what I have heard anecdotally and through just some online research. I am by no means a doctor nor nutritionist but I am smart enough to know that all of our bodies are different so what worked or didn't work for me may/may not work for you. Even just the placebo effect could have some value though. Believing you've got these magic chemicals running through your system may indeed convince you to work harder. Or motivate you to go work out. But any potential negative effects far outweigh the positive so don't charge in headfirst without doing some research of your own first. As always, this includes talking to your doctor!