How Can David Beat Goliath?

My first somewhat competitive boxing experience was in a fighting program where I was matched up
against other folks in a small group. The idea was that you would spar with everybody, multiple times, regardless of height or weight. Who you were matched up against each day just kind of depended on who the instructor put you with. Even though they were supposed to mix things up, I often got picked to go against another guy named Alex, probably because we had the same name. Only problem was that the Other Alex was 4-5 inches taller than me. He was also younger than me and in better shape than me, so suffice to say, I didn't fare super well against Other Alex. But I did learn some important things while competing against him and afterwards, too.

Fighting someone taller than you is challenging. In boxing, or just about any other combat sport, competitors are divided into weight classes. This isn't just by chance. There is a reason for it. All things being equal, the bigger fighter has the advantage. But even within weight classes, there can be some pretty big disparities in terms of height/reach. And in the heavyweight divisions, there may be no limit or at the very least, be a long range of weight options. It's not abnormal to have 2 heavyweights fighting with a 20-50 pound weight difference. I often talk about my favorite boxer of all time, Mike Tyson, being shorter and generally smaller than every person he ever fought. Another Tyson, Tyson Fury will probably weigh in around 30 pounds heavier than Dillian Whyte for their championship bout this Saturday. In Fury's previous fight against Deontay Wilder, he came in 30 pounds heavier.

Let's look at some of the advantages taller fighters have over shorter opponents

But every physical or stylistic advantage comes with a disadvantage too:

Note of course that all taller fighters are not the same, nor are all shorter fighters. Each has a totally different skill set and certainly if you were going to fight anyone, you would want to know what that skill set is but these are the general differences most often seen.

So, the smaller fighter's goal is ultimately to exploit these differences. Let's take the first one as an easy example. The taller fighter may want to keep you away using their extended reach. They can hit you at a distance you can't hit them. A major advantage. So you need to be in one of two places- too far away for them to hit you or close enough so that you can hit them. Depending on your respective styles, it may make good sense for you to get in extra close and attack the body. Being in close eliminates their longer attacks and even make their shorter attacks, like hooks and uppercuts, less effective as they take a little longer to execute and may be easier to spot due to the longer, bigger limbs.

Looking at the next advantage- the taller fighter utilizing the jab- remember that they may punch at a downward trajectory and this leaves them more open. So, a classic example is your opponent jabbing and moving, using a classic outboxer technique, but if you time that jab and step in with your overhand, you will likely slip their jab and connect with your own, more powerful punch. It will be much harder for them to shoulder roll your overhand if they are punching at all downward. Even if it's a soutpaw vs. orthodox, the overhand punch can take away the taller fighter's dominant hand a little bit for this same reason. Look at the Oleksandr (yet another Alex!) Usyk vs. Anthony Joshua fight as a perfect example. But speaking of examples and overhands, you do have to be careful to not rely on any one technique too often without mixing things up. Any good fighter will get wise to your tactics and use them against you. I did a quick video about one such example involving the overhand in the Olympics last year - https://www.youtube.com/watch?v=V2JELt0wki4

Remember too that being shorter means that it is easier for you to duck or roll under punches plus harder for your taller opponent to do so. What's more is that may also bring their hands down, trying to hit a lower target that is getting lower still. That opens leaves their head open for strikes. Ali-Frazier 1 is yet another good film-study there as Frazier came from low to high to knock Ali down and win the fight with that lead hook.

A good rule of thumb is usually that a smaller fighter should be the busier, more aggressive fighter. Again, you have to consider your own style vs. your opponent's but often being smaller can mean that you are a little quicker and because of the range issues mentioned earlier, you are going to want to come forward and pressure your taller opponent. Makes a better impression in the judge's eyes too. But if you are matched up against someone taller who really wants to push forward and bring the fight to you, great! Bring it on! Because once they start moving forward, it will likely be harder to change directions rapidly so this gives you a great opportunity to try and catch them. Remember that you are the smaller target to hit too. Countering should be easier, especially if they are the aggressor.

There are plenty of great strategies like this you can employ as a smaller fighter but remember, your bigger opponent may know all this stuff too! They may even use it to try and trap you. And if you're generally a bigger, taller person yourself, make sure you know it and concentrate on using your advantages as well. This is the exciting chess game that is boxing!

One final note on this subject that is actually a question/comment I hear a lot from shorter people. They wonder if they should practice punching a higher, bigger target since in all likelihood, if they were to ever fight anybody, they would be fighting someone bigger. I think if you are indeed training for a specific fight, that makes some sense (more in sparring and mitts than the bag) but otherwise, the answer is NO. Even if you are 4 feet tall, it is important to learn the proper mechanics of each punch, which are based off of fighting someone our exact height. Punching naturally high will cause your form to suffer and limit your ability to learn and improve.

And one more truly "final" note: this all relates to boxing, specifically. There are similar advantages and disadvantages for all combat sports but in something like kickboxing, height generally matters more whereas in MMA, height, in and of itself, isn't as significant but size, mass, certainly can be. In any case, don't think that being smaller necessarily gives your opponent all the advantages. And your skill and toughness will always be the great equalizer! That being said though, I can't say as I would be in a big hurry for a rematch with Other Alex. That guy was pretty good, in addition to having an awesome name!

Why Train At Our Boxing Club (Instead of Someone Else's)?

Hopefully you know by now why boxing training is the best AND most fun way to get in shape. In the old days, you had to be a fighter to train in boxing but now, anyone can (and should) do it for fitness. As I have also stated many times, it is very possible (and recommended) to train in boxing for fitness but not do "fitness boxing". They are two different things. You can learn all the techniques you would use in a fight, beyond just proper form throwing punches, without actually having to fight. Your workout will be far better for it too.

But what makes our club different than other boxing gyms? Why train with us vs someone else? I have been to many of these other places around the country, have spoken with plenty of people who have trained and taught at them, I follow countless more on social media and I can tell you that there really are some key differences. I can also tell you that Marketing 101 says I should boil these differences down into simple, pithy statements but I want to give you more substantial information and speak from the heart. So this might be a longer read than it should be but hopefully explains things thoroughly so you can understand their validity. Thus, here are the key differences I have seen over and over again:

#1) Technique - This one is by far the most baffling to me. If you are a boxing coach/instructor, it makes sense that at the very least, your job would be to teach people how to box, right? But this is often not the case in a class environment (1-on-1 is a little different). Now you might think that I am just saying they aren't good coaches or don't teach the same technique I teach so I am invalidating them but that is not it. I am saying that don't teach it at all. And I'm 100% serious. They might show you what a cross or hook looks like, say a few words about what it is, but they won't teach the technique behind it or correct students' form when it is off. What's even more shocking is that from everything I have witnessed, it does not seem to matter whether the person running the class has combat sports' experience or not. The credentials of the trainer seem irrelevant to me. This might defy conventional wisdom - that of course you would learn more from someone who's fought in the ring vs. someone who hasn't - but it is not the case. I have met many legit fighters who can tell people to throw an uppercut and show a good one themselves but can't explain what an uppercut actually is or properly cue and correct form.

So if what I'm saying here is anywhere remotely correct, it would stand to reason that no one would ever learn boxing in such a format and of course, that can't be true. You'd be right! I have met people who have taken non-technically focused boxing or kickboxing classes and learned how to box/kickbox. Because certain folks can learn under these conditions. They can see something and emulate it. I had written in a previous blog post about my first experience at more traditional, old school gyms -https://theboxingmanifesto.blogspot.com/2022/02/my-first-experience-with-boxing-and-why.html. That approach is very much intentional. It weeds out the people who aren't super serious about fighting. Sink or swim, with the cream eventually rising to the top. But that excludes the vast majority of us. And even people who have learned in formats like this would  have gotten better still with more technical coaching.

In our classes, even the bigger ones, we stress proper technique for everything all the time. Does this mean everybody is going to get it and become an expert boxer? No. Everybody is different, everybody learns things at different speeds, everyone comes from different backgrounds, with different skills. Even the best coaches can lead the proverbial horse to water but it's up to the student to drink. The coach's goal, my goal, is to make that journey and experience as easy and fun as possible.

#2) Class Programming - This is one of those things that is probably hard to perceive from the outside but extremely important. As coaches, we can explain how to throw an uppercut - what to do, what NOT to do, etc. - but the way to get you there is with practice and structure that makes sense. To break down the steps necessary to make it happen and layer them properly in a class format. Utilizing recurring themes and drills to work towards an end goal.

What I often see in other directed class formats are trainers calling out combinations. But why those combinations and punches? What are we working on specifically? Why would you throw this combo in a fight? Are there any nuances to it? Does it consider footwork, reloading (lots of times I just see left-right-left-right), angles, etc.? And does the overall class programming support someone getting better and better after the first few months beyond simply getting reps in?

Again, this may not be something you notice or think about but I can assure you that we think about it all the time. We are always striving to become better as coaches so You can get better as a boxer, which translates directly to more fitness.

#3) Nobody Is Going To Care More Than We Do - If you get nothing else from this, I want you to come away with one important fact: Nobody is going to care more than us. Nobody is going to care more about your training, your fitness, your overall wellness than I do. That is the sole reason I do this. As mentioned in other blog posts, I come from a totally different industry where I was lucky enough to have some success. If I was in this for the money, I would have stayed in the tech world. But boxing, health and wellness is what I truly love. And as I get older, the more I realize how important that is. I have seen the effect of a less active, less healthy lifestyle first-hand and even in my former career, possibly helped promote that lifestyle so if I can help others avoid it/get out of it themselves, I will have repaid some of my karmic debt to the universe.

I'm sure there are plenty of others out there like me in this regard. Maybe they will care as much about you as I do but there is no way they are going to care more. Nobody's going to be more passionate either. This is clear to pretty much everyone who meets me and you can also look at the social media resources that I produce weekly:

YouTube Channel: https://www.youtube.com/playlist?list=PLN0PPf0o8X6X1Te2zEgHrqy-BtyI-RAg3

Blog: https://theboxingmanifesto.blogspot.com/

Facebook: https://www.facebook.com/TITLEBoxingClubPittsford/

#4) Energy Level - In small group training, I have witnessed undeniable proof that people work harder, push themselves, and learn more, the higher the class energy level is. This is another case where our passion really shines through. Plenty of professional, group exercise instructors manufacture energy and some even do it well but it's not the same when it's not coming from the heart. When you're not legitimately excited to teach somebody something you love. I have also seen plenty of good fighters not be able to keep the energy level up and motivate people. This is why I say that the credentials of the trainer are, in and of only themselves, irrelevant to the overall goal. These are entirely separate skills, just as coaching something vs doing that thing are.

#5) We Do the Most Boxing - This might sound odd but it is maybe somewhat surprisingly true. I have seen all kinds of class formats and modified ours so that people are getting the most, concentrated boxing training per second. Plenty of boxing and kickboxing classes do a lot of other things besides boxing and kickboxing, whether they are old school boxing or more modern concepts. Running, circuits, long warm-ups that no longer officially classify as a "warm-up" and other activities. That's not necessarily a bad thing at all! I'm sure there are folks that would prefer more of a mix. But what we do is teach boxing and kickboxing, making it as fun and effective workout as possible. The only exception is doing core work at the end of the classes because core strength is not just essential to boxing kickboxing, but functional activities of daily life. In my opinion, this is the only workout you need (unless you are solely interested in adding mass/bulk).

And if you want to add other activities to your overall regimen, that is totally fine. When you're in one of our classes though, I want to keep the focus narrow. Because boxing skills aren't narrow. There is so much there to learn and keep learning. Boxing has been practiced for hundreds of years and no one is ever perfect at it. Every time I think I've got something figured out, I realize there is so much more to learn once I get a deeper vantage point.

#6) Schedule - Besides offering the most boxing training per second, we also offer the most, all-levels boxing classes. 7 days a week, with classes morning, noon and night for everyone. I have never seen anything like this. I've seen some large martial arts gyms with maybe more total classes per week but they are in different styles, with different levels so an individual person would not have access to as many as we offer. So while most people have hectic schedules, there are very few who would not be able to train at our club.

There are also other boxing gyms who offer different kinds of classes, like strength, HIIT, yoga etc. That is something we may address down the road but as I alluded to in #5, boxing is our expertise. There are plenty of places you can lift weights and do yoga classes. But there is no better place to learn boxing. That is what makes us special.

Should You Eat BEFORE Boxing?

Should you eat before you box? If so, what? And how much should you eat? And how long before exercising should you eat?

This is somewhat of a hotly-debated topic in the fitness and nutrition industries, as it can vary person-to-person. Your body relies on stored energy from carbohydrates (glycogen) and body fat to fuel workouts. Of course if you are someone who is trying to lose weight, the idea of adding food before your workouts might seem counterproductive. But here's the thing: pre-workout snack or meal with easy-to-burn carbs may very well improve your performance so you may very well still come out ahead in terms of net calories. When we are talking about boxing specifically, this may lead to other benefits too. As performance increases for boxing, your skills will develop faster and your technique will get better too. As I say every post (and every day), the better you get at boxing, the better the workout becomes. So a better workout today may lead to a better workout tomorrow, next week, next month etc. Whereas if you feel yourself really fading at the end of a boxing session, your ability to absorb technique may suffer.

In general, a quick, healthy snack (200-300 calories) with complex carbohydrates and lean protein is recommended before boxing. If you train early in the morning, like at 5am however, and just work up a few minutes before, eating this snack may not be as beneficial depending on what you had for dinner the night before, when you went bed, etc. Plus for some people, food may not agree with them right upon waking at the crack of dawn. If you train later in the morning, most of us are going to be best served by a snack, 45 minutes to an hour before boxing. There are plenty of studies to show that this will indeed improve overall performance (ex: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284704/). 

There are also studies that show how fasting before a workout can have advantages too (ex: https://link.springer.com/article/10.1007/s40279-016-0594-x). 

I can tell you anecdotally that I and the vast majority I have spoken to had a better experience with the former. Again, this can be a hard sell if your goal is weight loss but you may have to just trust that you will net out better. Of course if you're not finding this to be true for yourself, you can always try to the other way too. Let your own body tell you. If you're starting to feel shaky and can tell that you are really fading (decreased performance) at the end of the workout, maybe consider a better snack. If not, then you are probably on the right track.

When it comes to morning eating in general and losing weight, most studies I have read suggest that skipping breakfast provides no benefit and in some cases, a hinderance to weight loss. But I also want to continue to stress that it can vary from person to person and certainly can depend on what you eat. Remember, carbs provide most of our fuel so if you eat something with no carbs before working out, it likely won't contribute as much to your performance. But then on the other side, if you crush a couple of donuts before boxing, sure you will get tons of carbs and fat but it will cause your glycemic levels to spike and make you tired quickly and require more food, eventually leading to bigger problems like diabetes down the road. Here is link to more information about your glycemic index and food suggestions - https://www.healthline.com/nutrition/glycemic-index#low-glycemic-diet 

What about boxing in the afternoon or evenings? A large meal right before boxing isn't recommended for anybody. 2 hours is a pretty good lead time although like everything else, this can vary person to person, age to age. If you train later than 2 hours after your last meal or your meal provided no-to-low carbohydrates, a quick snack is once again recommended. 200-300 calories.

I've posted earlier about what to eat after boxing - - https://theboxingmanifesto.blogspot.com/2022/02/what-should-you-eat-after-boxing-workout.html - so check that out too.

And don't forget about hydration either! Plenty of people drink water or sports beverages while they're working out or after they finish but if you go into a boxing session already pretty dehydrated, your performance will almost definitely suffer no matter how much you drink during. 

I'm not a nutritionist nor dietician but these basic guidelines are pretty universal and have been followed for a long time. Every body really is different though, so, as I mentioned earlier, you have to listen to yours specifically. What works for someone else may not work for you, when it comes to frequency and the exact foods you eat. Some professional boxers eat 6 small meals a day. Some eat 2 large ones. If energy level and performance are feeling out of your control, this is where a professional nutritionist or dietician can be helpful. Just make sure they understand that your needs may be different than someone else's and don't have a one-size fits all approach.

Wax On, Wax Off - Do Drillers Make Killers?

Something I often tell people is that boxing is NOT natural. It’s natural to fight somewhat, but boxing is a disciplined skill set that beats nature once it is mastered.

Why is boxing so unnatural? Lots of reasons. I won’t go into the details too deeply here but here are several big ones:

1.) We cross our feet when we walk and put our feet together when we stand but we should never do this when we box!

2.) Most people naturally swing their hands wildly in a street fight. Boxing is compact, where the whole body is used to throw punches.

3.) When punches come at our head, most natural instincts are to turn away and start flailing. Boxing teaches us to use head movement to dodge punches without even using our hands.

4.) While covering up may be natural to some in a fight situation, constantly keeping your hands up - like we are taught in boxing - is not!

5.) When an untrained person throws punches, they generally hold their breath. It is true with any exertion, really. Boxers exhale on every punch, which automatically triggers an inhale, which provides oxygen to the blood.

6.) We all have a fight or flight mechanism. Boxing is a little different. It’s a fight, for sure, but strategic, where boxers are aggressive but then suddenly switch to a defensive and/or reactive planning state. There is a whole chess game of set-ups and traps that are different than our natural, fight-for-survival state.

7.) Boxing is extremely dependent on our non-dominant hand. The dominant hand is used for power but the non-dominant is what sets everything up and usually responsible for the vast majority of strikes.

So, how do we overcome nature and master boxing? Since you were probably 11 months old, you have crossed your feet when you walked and brought them together when you stand. That is just how we bipedal human beings are designed to move. And you probably have literally millions of reps practicing! So how are you going to not do that when you box and learn to move in a completely different fashion all of a sudden?

This is where drills come in. There are all types of boxing-specific drills and we do them in classes constantly. We isolate a certain thing or things we want to drill and make the exercise  about training those things in a particular way. Every time you do a burnout, you are doing a drill. Specific combos or round types can be considered a drill as well. Like going back to footwork, we'll have a round that is all about moving in, throwing punches, and then moving out maintaining proper stance and footwork. Every week we have different focuses, and most rounds have specific focuses too. We are still learning boxing all at once but we are breaking down the elements as we do.

Drills also give us something else critical - repetition. Again, so much of this is not natural. The only way to make something like boxing footwork feel natural is doing it properly, over and over again. Get the reps in. But don't just do reps and do reps until you get it right. Do them until you can't get it wrong. Until you no longer have to even think about it. You look at any athlete at any high level in any sport and this is one thing they will all have in common. Reps. Lots and lots of reps. Practicing the specific skills they rely on constantly. From early morning until late at night, after everybody else has gone home.

The biggest enemy of an effective drill is a wandering mind, which also just happens to be totally natural. You may be able to stay pretty focused on your drill when you first get started. But as time passes, your mind starts to wander. You start thinking about other stuff. Or maybe zone out completely. This happens to everybody. And when it does, the drill will suffer and thus, loses most of its value. So you have to work hard to stay present. Another reason your mind will drift is that you will think you have the drill and skill down after that first few repetitions. You're like, "yeah, I got it" and thus, can concentrate on something else. You may very well have it but it's not totally embedded. Or embedded as it should be. You will think it is. It will feel like it is. But it isn't. If it were, your drill would remain perfect even when your mind wanders completely. And for the umpteenth time, you can always get better. You may not see exactly how but through good reps, it will eventually present itself.

This is also why you don't want to do boring drills! As much as I love the classic scene from The Karate Kid where Daniel has to wax on, wax off, drills don't have to be like this. They can be a lot more fun. Because the more engaged and interested you are in the drill, the more you get out of it. And when you are training for boxing, the more boxing-specific your drill is, the better. This is what we focus on in our classes and if you are ever looking for stuff you can do on your own, just ask! Like apps, there is a literally a drill for everything. If something is difficult or just something you want to get better at, I can give you specific things to drill and practice.

Are You A "Comfortable Boxer?”

It doesn't matter whether or not you are the greatest boxer in the world or have just been training for a little bit, you can always get better and add new skills to your game. A lot of people know this, intellectually, but actually following through with it is another story. And for good reason too. Read on!

It is difficult to become comfortable with boxing. But once you are comfortable, it is very easy to stay comfortable. This is the state where you have learned and understand the basics. You no longer have to think about throwing a hook, you just throw it. Of course it's not perfect but you've got the body mechanics now. You're rotating, able to use your lower body, and stay balanced. And you are what I would consider to be a "comfortable boxer."

Is that a bad thing? Not at all! As I mentioned, it is hard to get to this level. Takes practice, hard work, and the ability to learn. You should be proud of yourself! So what's next?

Usually, this is where I like to challenge people physically a little more. You're throwing good combos, your form is on the right track, so let's make the workout tougher by moving faster, hitting harder, flowing together more smoothly, etc. Only thing is, that might make you uncomfortable again. And you did all this work just to get comfortable! Going back to be potentially being uncomfortable may not sound that enticing. Can't you just savor it? Of course you can! But you want to get better, right? Boxing and/or fitness, right? Then that means you have to leave your comfort zone again but take heart, you have already completed the first step, which again I said was difficult, and you did it! You can take the next step too!!

This conditioning phase is ongoing but you will feel start to feel more and more of a difference as you go. Then comes the harder step. The skills part again. You've worked hard to develop the skills you have, you've taken them to a new level, you're doing great. Once again, you are comfortable although even more so as you've done more work. Adding new skills will be extra tough, harder than conditioning, because you may be doing something you are not familiar with at all and/or doesn't come naturally. So it might be awkward at first. And yes, you will almost definitely feel uncomfortable again. More so!

What could those skills be? For a lot of folks, it involves footwork. I've said before on this very blog that footwork is the most important thing in boxing and it is probably the 2nd hardest to learn. Boxing footwork is not natural at all to anyone for several reasons and being able to execute it quickly and efficiently while throwing and dodging punches is gonna be tricky. Then there's the conditioning part of footwork too. Staying on your toes, moving in an out constantly, taking angle steps, etc. is going to tire you out faster than just standing relatively still or plodding along. So it's a big mental and physical challenge for sure.

But it certainly doesn't have to be footwork at all. Could be any skill. Throwing different punches, different combinations, working different energy systems, changing styles, anything. And as I said at the beginning, it doesn't matter how good you get, you can and should always be willing to add new tricks to your bag. Look at someone like LeBron James in basketball. He's pretty good, right? He was always good too - an all-star caliber player when he came into the league at 18 years old, straight out of high school. But instead of just making himself a better version of him at 18, he has evolved and changed his game to make him something entirely different at 37. He even played an entirely different position and focused on something he had never really focused on before- assists- to help his team win an NBA championship. Michael Jordan did something similar in his career. As have other athletes in other sports and usually the ones who hang around the longest with the most success, are able to constantly evolve.

I've had some more experienced fighters take my classes and seen others honestly, too chicken to even try one out. But that doesn't make sense, does it? How could someone who's trained in boxing for years, be afraid to try a class with potential first-timers? Not because they can't do it. Of course they can. But because they will be uncomfortable. 

They've trained for years maybe and will tell themselves that they are simply too good for such a class but the reality is, whether you're brand new or the greatest boxer in the world, you are going to throw jabs, you are going to throw crosses, you are going to throw hooks, you are going to throw combinations and anyone who's ever achieved any high level in any sport, knows that you must practice those things over and over again. But if they come to my class, they might be asked to do something they aren't used to doing. Not because it's crazy and wouldn't make any sense but because it's just not part of their normal repertoire. Everybody has stuff they like doing and practice more than others. Could also be a pacing that they aren't used to. And they might look bad by stepping out of their comfort zone and doing anything unfamiliar in even the smallest way. Or maybe not "bad,” just not as good as they really are. The better you get at boxing, the more you don't want to ever look bad! 

Then the boxers that have come in go really slowly, touching up the bag and never really exploding. Maybe it is just how are used to training but you would/should never do that for an entire fight. And I would bet money that it is the same issue. If they work too hard, they might get a little out of control and even that alone feels like looking bad or not performing up to their standards. So they keep it close to the vest and play it safe instead.

I have gone off on a long tangent here but I am doing it to illustrate the point that being uncomfortable is really tough and may just get tougher the better you get at something. And it happens to all of us. It is completely normal. Being comfortable is great! I wouldn't tell anyone that they must be uncomfortable ALL the time to get better either. There are plenty of times to stay comfortable and appreciate the fruits of your labor without stressing about the next step. There are also times where it's time to leave the comfort zone to make some meaningful changes. Those times vary for everyone but if you've been a comfortable boxer for a while, at any stage, the time may be NOW. Instead of telling yourself that it is going to suck to push yourself a little harder mentally and physically and that you may look and feel a little off doing it, instead think of how good it is going to be to getter better. Faster, stronger, healthier, tougher! While you may not look as good at first, you are going to look better later. The reward is far greater than the risk!

Why is the Liver Shot So Great?

A lot of people unfamiliar with boxing or kickboxing are surprised to learn how many
knockouts come from body punches. And the vast majority of those come from a punch specifically to the liver. Go to YouTube and search for ‘liver shot knockouts boxing’ and you’ll see what I mean. The liver is actually the largest organ in our bodies and located underneath our last two ribs on the right side.

But why the liver specifically? Why is that punch so debilitating? As I just mentioned, the liver is the largest organ in the human body. Like some of our other internal organs, the liver exists inside the rib cage but because of it's positioning and size, the ribs may not completely cover the liver and even some of the ribs that do cover it are our "floating ribs", which means they are not connected to our sternum at all. They only attach to the spine all the way around the back. This means that these ribs are not as strong, offer less protection, and much easier to break with any kind of blunt trauma, so it is possible to break the floating ribs and hit that liver in the same punch. There is only a thin layer of muscle there too so no matter how many ab exercises you do, you cannot add protection through training, like you can with the lower, front abdominals.

So what happens when the liver is struck? First, excruciating pain, followed quickly by breathlessness. This effect may not be felt right away though. Oftentimes there is a split-to-one-second delay before it comes on. And it's probably the most pain you could feel from a punch. It's true that you certainly don't want to get punched in the head either and long-term, head shots take more of a toll but they are not exactly painful in the same way. Even when bones are broken, sometimes that feeling is dulled due to the concussive nature of a head shot.

As bad as the pain can be from a punch to the liver though, it is not even the worst part. The next thing to happen is that your body totally shuts down. This is because the liver gets compressed when a strike connects, which causes it to expand on the other side. This expansion presses the liver into the vagus nerve, going all the way to brain and being responsible for many of our motor functions. Once this gets triggered, you will likely lose control of your body, particularly your legs. It's like they suddenly don't work or can't hold you up and thus, you will involuntarily drop to the ground.

This doesn't always happen from ALL liver shots but the strike doesn't have to necessarily be hard to produce this effect. A well-place punch of even medium power to an exposed part of the liver will drop anybody. Doesn't matter how tough they are, how strong they are, they are going down. And even if the punch isn't perfect, it will still be painful, it will still sap your energy, and it will still linger throughout the fight, physically and psychologically.

Presumably, striking any internal organ might produce the same effect but the liver is unique in that it is less protected and more vulnerable than the others, for the reasons mentioned previously.

So why not just throw liver shots all the time? I would recommend to many fighters that they do bring this punch into their arsenal. But like with any great reward, there are certainly risks, and like many fight finishing strikes, the liver shot must be set up. It's hard to just walk up to someone in the ring and lead with the liver shot (though it can be done with great speed and footwork - see Ryan Garcia vs. Luke Campbell - https://www.youtube.com/watch?v=NN0o1MK05mE). For one, depending on the physique of your opponent, it is likely that their basic boxing guard will keep the liver somewhat protected by their own right elbow. The other problem is their right hand. The liver shot is a circular punch so you throw it and your opponent throws a straight right hand at the same time, the straight right hand will get there first as the closest distance between 2 points is a straight line.

Thus, the key to landing a liver shot is do something that occupies your opponent's right hand in some way. Could be they are catching/blocking your previous punch or expecting a punch coming somewhere else. Simply throwing jab-crosses will give you some information. How are they defending it? Are they catching your cross with their right hand? Or bringing their hands up at all to block? If so, throw a jab-cross-liver shot and really try to get that liver shot in quickly, without telegraphing it. If they parry your jab with their right hand, you could simply fake the jab, slip outside and throw the liver. These are simple examples and there are plenty more but hopefully give you a sense of how the chess game works in boxing.

What if your opponent does throw that right hand at your head though? Even better! Well, even better provided you dodge said punch by slipping or rolling. Then that liver shot is right there, so long as you are close enough. Anything thrown at your head level means their hand is away from their body and at least temporarily, their ribs are totally exposed. 

Another defensive thing to note here is that you don't only have to fear your opponent's right hand when throwing a liver shot. Their left can be a problem too and this is why I recommend covering the right side of your head completely when you're starting to throw your punch. You may not even see that hook coming at all so be ready and expect contact!

Whether you are throwing that liver shot as a counter punch or setting it up, it can be a devastating attack that changes a fight completely in an instant. And even if your opponent blocks it over and over, keep going back there (and find new ways to go back there). You can also use that as a set up too, for the left hook to the head. Once your opponent is comfortable blocking your liver shot, fake it and go to the head. Then when they start rolling your hook, bring that left uppercut into the mix. Then...it just goes on and on. Like I said earlier, it's a chess game. And a sweet science!

What About Speed Bags?

A guy once called up my club, asking about our boxing classes. He had never done it before but was a fan of the sport and really wanted to learn. The conversation, paraphrased, went kind of like this:

Him: Do you guys have a speed bag?

Me: No, we use 100-pound heavy bags in our classes. Mitts and pads sometimes. And we do have a double-end bag, which I like a lot better than speed bags.

Him: Well I want to go to a real place.

Me: What do you mean, "a real place?"

Him: You know, some place that has a speed bag.

Me: Hmm. What makes you think a place needs a speed bag to be real?

Him: Because that's how I see boxers training. They're always using speed bags.

Me: You ever see them actually throw punches in the ring? Do they box like they are hitting a speed bag?

Now of course I was being snarky here, which I probably shouldn't have been on the phone to somebody, but his reasoning just kind of caught me off-guard. The more I thought about it though, the more I understood where he was coming from. Just about every movie about boxing will show the boxer using a speed bag. It looks cool in those montages and for the purpose of movies, it is relatively easy to teach someone, an actor, how to do it without looking like they have imperfect technique (as opposed to the heavy bag, where their flaws will really stand out). Plus it makes a cool sound and you can very easily show someone hitting one, failing at it, and then suddenly perfecting it over time to suggest progress in your training. But you'll see great boxers doing it too. Pretty much all of them use it in their training. So should you?

As is the case with any type of training, boxing or otherwise, you must understand the goal. What are you using this tool for and how is going to help you achieve or better achieve that goal? And if you only have a limited amount of time for training (or even if you don't), are there other tools that are more effective in this regard?

If you are not aware, the speed bag is a small, very light, teardrop-shaped ball which are hung from some kind of backstop that it can deflect off of quickly when struck. The striking is done differently. Instead of the punching with the knuckle, the boxer hits the bag with the bottom side of their hand, the meaty part in between the pinky and wrist. This is not a strike done in boxing, in fact it would be illegal to do so and at least on that level, the use of a speed bag does not directly mimic anything you would do while boxing.

But that doesn't mean that it won't help you with your boxing, as will other non-boxing activities like skipping rope, core exercises, medicine ball work, jogging/sprinting, bodyweight, etc. There are certainly pros to using a speed bag, mainly that it helps train rhythm and timing, something which is key. There are other benefits too, like building shoulder and arm endurance as well as coordination (though it is often noted that it builds hand-eye coordination specifically, I do not actually agree with that at all - your eyes aren't doing anything).

So, the speed bag does train some skills that will help you with boxing. Does that mean you should use one if you want to get better at boxing? Not necessarily. Because there are other ways to train these things as well as improve your basic boxing skills. Going back to what I said earlier, you have to decide what the best tool is for you and your goals.

To better find the answer, let me just ask you one important question first: How much time do you have for exercise/boxing? If you box professionally and it is your main job, I am hoping you have about 6 hours, 5-6 days a week for physical training. Otherwise, most of us generally carve out about an hour per day - or every other day - for our workouts.

Let's say you fall into the latter category. My next question is, how do you want to spend that hour? Whether you are training boxing or just about anything else, I am guessing that you want to maximize the time spent. Get as much bang for your buck as you can, right? If you're training in boxing, that means you want to spend the hour getting as good at boxing as possible and part of that also includes getting in the best shape as possible.

Generally, with respect to training tools, is the speed bag the best, most efficient, most effective way to improve your boxing in a short period of time? My answer is no. Doesn't meant the speed bag is useless- not at all! If you have several hours a day, every day, to train, it is a great way to work on your skills and take a break from boxing. But if you only have an hour, this will not give you as much bang for your buck. You're going to get that from actually boxing: throwing jabs, crosses, hooks, etc., head movement, defense, footwork, counter-attacks, feints - all the things you would do in a fight. Whether you are hitting a heavy bag, mitts, or sparring (provided you truly know how to box and have no bad habits), these things will benefit your boxing skills more than anything else. You will learn rhythm and timing and improve things like shoulder endurance and coordination more than you would on a speed bag. There are supplemental exercises you can do as well, and the speed bag could certainly be one of them (in addition to core work, jumping rope, bodyweight exercises and more) but if you're time is limited and you want to maximize your boxing training AND your fitness, boxing is the best way to go. What if you did 45 minutes on a heavy bag and say, 10 minutes on a speed bag? I would honestly still say you are going to get more from that 10 minutes of boxing on the heavy bag than you would a speed bag, provided you properly directed by a good coach live and in person. Both in terms of fitness and skill.

In that phone conversation I had, I mentioned we use a double-end bag. Those, or even one of those reflex bags, are also a lot better than a speed bag, in my opinion. They require more timing than a heavy bag, as well as more precision. Plus they help you with defense and not overcommitting on punches, as they come right back at you AND you are still boxing, throwing regular strikes.

I know some old timers will still swear by the speed bag but like everything else, the answer depends very much on context. About you personally - your goals, your time, your interests - but not what you see on the movies and TV. 

4 Boxers To Learn From (+ 4 NOT to learn from)

I love it when someone brand new to boxing asks me what fighters they should watch/check out for form. It means that person is interested and engaged. Love it! I also love studying boxers myself and even like to visualize that I am them during heavy bag rounds. Not just imagining fighting another person but imagining that, for a split second, I am Mike Tyson throwing that body shot-uppercut combo. Helps me throw it with more power and explosiveness. And this is something I recommend other people doing too, as well as checking out different fighters to emulate. But you have to be a little careful. Watching as much boxing/kickboxing/mma as your heart desires is certainly a good thing but if you're looking for specific people to emulate, some are much better examples than others. I wrote a blog post about whether some fighters have bad form and will give 4 boxers I think you should study and 4 you shouldn't. Who and why? Read on!

4 Boxers To Watch & Emulate

1.) Mike Tyson (in the 80s)

So bite someone's ear off then? No, I wouldn't recommend ear biting, face tattoos or trying to learning much from the 90s era for Mike Tyson. Even in the mid-to-late 80s, when Mike Tyson was the baddest man on the planet, lighting everybody up, he was a little misunderstood. It was just so easy to get caught up in his spectacular, highlight-reel knockouts and think of him as just a brawler, all about power and ferocity with none of the true sweet science. This wasn't the case however. It was Tyson's perfect, beautiful technique that gave him such awesome power. It was his brilliant footwork, head movement and coaching that put him in position to deliver such overwhelming blows. His ability to hit angles and use every muscle in his body, stretching and snapping like a whip to maximize the force behind his punches, was a thing of beauty and all about the science.  He had a unique, "peek-a-boo" style that was certainly not for everyone but focusing on all of his dynamic strikes and body mechanics is a great inspiration for anyone learning to box. There are plenty of other heavyweights with great technique but Mike's is flawless. Also lost in the brawler stereotype, what set Tyson apart in his prime was actually his DEFENSE. He still had plenty of power in the 90s but what kept him from achieving his full potential (besides prison), was that he started to lose his defensive skills, once he stopped training with Kevin Rooney. But going back to the 80s with Rooney as well as Cus D'amato, I could watch those fights all day (and I often do). For me, it's like listening to a good song over and over.

2) Canelo Alvarez

Besides being a likable, exciting, talented fighter who seems like a great guy, Canelo is an excellent example to learn from because he is pretty much good at everything. Speed, power, defense, pressure, head & body shots, conditioning, ring IQ, everything. All of his technique is solid and efficient. He protects himself well, even when going for the kill. Copy Canelo and you will end up a well-rounded, disciplined boxer.

3.) Naoya Inoue

Another modern fighter who isn't as well-known as Canelo but probably as talented. He stands 5'5 and has fought at weights as low as 108 pounds and yet he is an ideal person to study for power punching, especially if you're smaller in stature. Inoue is lightning-fast, for sure, but the reason his nickname is "The Monster" is because he is incredibly aggressive and knocks people out, particularly with his ferocious body shots. Everybody that steps in the ring with him knows what he wants to do and yet still cannot stop it. And just like Tyson, his power comes from science. Mass times acceleration, delivered from perfect body mechanics.

4. ) Vasiliy Lomachenko

I've often said in person and in this blog that footwork is the most important thing in boxing. More important than even punching. And Willie Pepp not withstanding, I think it is reasonable to say that Vasiliy Lomachenko may have the best footwork in boxing EVER. The famous story is that when Loma was a kid, his dad took him out of boxing and made him train in dancing only for 4 years, before coming back to the ring. This makes sense when you watch Vasiliy move. His feet are incredibly quick, precise and efficient, getting him into a position where he can hit his opponent yet that opponent can't hit him. That is Sweet Science 101 right there. And as I allude to on almost a daily basis, even if you're not training to hit an opponent, that kind of footwork and movement is going to improve your workout on multiple levels.

4 Boxers NOT to Learn From

IMPORTANT NOTE: I am not at all suggesting you shouldn't watch these guys. In fact, I think you should check them out too. But their boxing styles are not something I recommend emulating at all, unless you have trained for a long time and it just so happens, your personal style is complimentary. That being said, I am also not suggesting that you can learn nothing from these great fighters either.

1.)  Muhammad Ali

But isn't he The Greatest? Many would say that he is - with Sugar Ray Robinson and Joe Louis being notable exceptions - and he certainly is the most iconic, important boxer of all time. A larger-than-life personality who defined boxing from the 1960s on. He was a unicorn though. Only one of his kind. As such, he did things in the ring that no boxer should do nor would any coach tell you to do it. Ali often had his hands down, crossed his feet, and even threw punches with his hands down and his feet crossed. There is no way that should work in fight but he was magic and could pull it off. To solidify his legend, Ali once employed the "rope-a-dope" strategy where he shelled up and took punches for rounds in an attempt to tire his opponent out. This is never a good plan to count on and even for Muhammad Ali, this may not have worked had the circumstances not been absolutely perfect (loose ropes, fight taking place in Zaire, fight postponed due to an injury, etc.).

2.) Floyd Mayweather Jr.

If Muhammad Ali was The Greatest, Floyd Mayweather Jr is TBE - The Best Ever. Floyd was able to amass a perfect boxing record, rarely sustaining any significant damage and rarely losing rounds. His reign lasted for many years before retirement and just like Ali, he singlehandedly changed the game of boxing. So why not try join Team Money? I shot an older video talking specifically about his style and why it's not the best way to learn boxing, except in special circumstances, but if you don't feel like watching it right now, let me just say that Floyd's style is very specific and while Tyson had a specific style too, it was something very fundamental that kept him protected whereas Floyd's Philly Shell requires high-level reflexes and a deeper understanding of boxing than most people have, at least in the earlier stages. Another thing about Mayweather is that he doesn't throw combinations, per se. He'll throw jabs to bait opponents to try and hit him, he'll throw crosses for that purpose sometimes too but mostly he will use his cross as a pull counter and occasionally, you will see that #3 lead hook. He'll mix it up a little on the inside but the vast majority of what he throws are just single punches. As stated earlier, he certainly makes it work and has been beyond successful with it but when learning boxing, I think it is critical to learn combination punching. Watching Floyd train on the mitts and the heavy bag is problematic too but I will get to that in a bit.

3.) Showboaters like Emanuel Augustus and Prince Naseem Hamed

First off, both of these guys are awesome to watch. You should definitely check out their highlights. Emanuel Augustus was known for his "Drunken Master" style. He would wobble back and forth, dance and throw punches way off rhythm, off-balance sometimes too and even though his record wasn't super great, you were never bored watching him.

Prince Naseem Hamed had lightning-fast feet and head movement and thus, was able to dance and showboat in the ring and not really pay the price for his antics. One of the most exciting fighters ever and also fun to imitate but not necessarily good to imitate while training and especially not in the ring!

The issue with fighters who showboat is pretty obvious, I am sure. You have to master the basic skills before you can even think about deviating and you then you have to have truly special ability to pull off any kind of showboating. The only thing I would say in defense is that whether you're just hitting a heavy bag or boxing in the ring, it is very easy to get tense, get tight. Could be nerves or just naturally straining to throw punches and move around. Almost everybody could be more relaxed. It's important to check in with yourself routinely and try to loosen up. Not necessarily by dancing around or putting your hands behind your back or anything silly but if that truly helps and you can get away with it, so be it.

4.) Most People Hitting Mitts on Instagram

I know I sound like one of those old, bitter cranks, and I once again wrote a whole blog post about this, but following boxing training hashtags and/or boxers, you are going to see a lot of what I consider terrible mittwork. Terrible in the sense that it doesn't necessarily demonstrate the right way to box or how you should be training. Doesn't mean it has no value at all. Plenty of good fighters do this, even fighters with good technique inside the ring like Ryan Garcia, and there are some legitimate reasons to do it other than being flashy and just showing off. But this is not necessarily boxing. It is something else. The reader's digest version of my old post is that the people hitting the mitts are not throwing complete punches as the mitt holder is meeting them halfway (sometimes more), the punches are just tap-tap-taps, the lower body is barely moving for punches and just general footwork, the combinations are just long patterns, not necessarily anything you would throw in a fight and even the defense is somewhat non-realistic. I do of course want to say that this is not ALL mittwork you see on Instagram (or anywhere). Some of it shows off great boxing mechanics. But the vast majority of what I have seen does not and if you are looking at it for technical cues, I would suggest going elsewhere. Like the Top 4 fighters I mentioned above!

My First Experience With Boxing. And Why I Don't Want That To Be Your Experience!

The very first combat sport in which I started training was Muay Thai. I had never even heard of it until I saw Pat Smith in UFC 2 and thought it looked super cool. There happened to be a Muay Thai gym not too far away from me and I had a co-worker who trained there, so he took me in one day to check it out. I am not sure what I was expecting but the experience was a little bit of a surprise. There were people kicking sand bags, punching heavy bags, shadow boxing, some light sparring, someone working with pads, someone skipping rope, and some other drills going on. Trainers might come around and help with something but the problem was, I was brand new and had no idea what to do all. Where do I even start? How do I throw those cool round kicks with my shins? Or those brutal elbows? I kind of looked around at other people and tried to mimic them but I still had no idea if I was doing anything right or for how long I should do it. After a while, one of the trainers stopped by and fixed my round kick a little. I was still pretty lost though. My co-worker helped as well and also told me that eventually, after training for a while and talking to others, things started coming together very slowly and my improvements were small. I wasn't really enjoying it much either so I quit after a couple months and didn't really stick with anything else for another 10 years.

I didn't know it at the time but this is also how many older-school boxing gyms function. They are mostly open gyms, open training facilities, but then also with 1-on-1 training for certain folks. Everybody else show ups, works on your own or finds a partner, and as they get better and better, the coaches may start to spend more time on them. No real structure to the training whatsoever. Maybe this is in part to weed out the people who aren't super serious about becoming fighters, but I can tell you that for me, this kind of system was NOT a good fit. I was a 20 year-old video game developer with no experience other than playing Streetfighter II and watching the Rocky movies. There was no internet back then either (well, it technically existed but mainly for universities sharing information with other universities) so I was totally clueless. I needed someone to tell me EXACTLY what to do. When to do it, why to do it, how long to do it, frequency, etc. This is how I define structure in a boxing workout.

Instead of feeling like the "open gym" format of many boxing facilities made sense as I improved and developed skills, it was actually the opposite. The more I learned myself, the more convinced I became that structure - specifics, planning, timing, clear directives - is necessary to effectively teach boxing (or any combat sport). Even for talented, experienced fighters this is true. I have seen what many of them do in an open gym and I can guarantee their training would be more productive with some structure. Especially when training on a heavy bag. Just noodling around and punching aimlessly is not going to help your speed, stamina, power, reaction time, defense, footwork, anything. Technique may improve - provided you are punching properly - but not as much as it would improve with actual structure. I've also talked to some higher-level fighters who feel like they are “above” something akin to a class format. While I get that they may not want someone to correct their form, practicing different combinations and drills at a faster pace will only enhance their skills- as well as their fitness. Plus, nobody is ever so good that they can stop working the basics. Someone trying to box for the very first time likely starts with the jab and at the same time, someone like Canelo Alvarez is very likely in the gym throwing jabs right now. That is a beautiful thing about boxing. You never become perfect at anything. You just get better and better.

Then for that person learning the jab on their first day, proper structure is critical. A coach needs to tell them what to do, how to do it, why to do it and how to incorporate it into a training session to maximize their time spent in training as well as keep them engaged in the sport. Whether that happens in a 1-on-1 session or small group setting depends on the student. Leaving someone brand new to their own devices may not only not teach them how to box but could even make their skills worse. At our club, everything is very directed. Whether you are boxing for just pure fitness, stress relief, or you want to actually get in the ring some day, we will give you the direction that will take you where you want to go. This is how I wish I had been initially been taught and have seen others improve much faster than I ever did in the system.

C'mon, Is the Jab REALLY the Most Important Punch in Boxing???

We hear it from coaches and TV commentators all the time. It's in all the books and instructional videos
too. Just a classic, Boxing 101 mantra repeated again and again. When people explain why the jab is the most important punch, they generally say things like, "the jab sets everything up" and "the jab is your measuring stick." These statements are certainly true but they also may not inherently mean anything to someone new to the sport nor do they always fully resonate with experienced boxers. So I wanted to go a little deeper and break them down so you can better understand what they really mean. Here are 5 reasons why the jab is so important + 1 thing I never hear talked about but may very well be as important as everything else:

1.) Range

The bell rings and both fighters come out of opposite corners of the ring. The object is to punch your opponent so each one must get closer to the other. The first punch you can land at maximum punching distance is the jab. It is your lead hand, so it is closest to your opponent, and it is a straight punch so your arm is fully extended. It is true that you can have as much range on your cross as you do your jab if you rotate your body properly but this rotation takes more time to complete, is easy to spot, and requires more of a weight commitment. We will go into some of those things later but in regards to range, the jab is the first punch you can hit someone with and if this person wants to get even closer to you, the jab can be used to keep them away. If you can hit them with your extended jab, they can't hit you with a hook or uppercut or any of their power punches. Control the jab and you control the range.

  

2.) Safety!

Somewhat along these lines, the jab is the safest punch you can throw in boxing in the sense that it requires the least commitment, is generally faster than any other punch and is more difficult to directly counter. Let's take the "least commitment" first. When you throw a jab, you are whipping your lead hand + shoulder forward and shifting your weight to your back foot. Provided you bring your shoulder up, your head is not very exposed. A hook or an overhand could come around and catch you but that requires that your opponent is closer than jab range. The body is a little open but as mentioned again in #1 above, the only thing available to reach your body is another jab low, timed perfectly. Since the jab is not a power punch, there isn't a lot of rotation or bigger movements that could put you off balance or in position where follow-up movement is compromised.

This is part of the reason why the jab is harder to counter. With less movement, commitment and power, the jab is the fastest punch you can throw. So if you slip, catch or parry your opponent's jab, by the time you throw a more powerful counter, that opponent may very well not be there anymore. Plus, as mentioned earlier, your weight should transfer back to the back foot (even if you initiated the jab by pushing off the back foot) so angular movement away from your opponent is going to be easier. Therefore, your jab is faster and the movement after the jab is faster too, keeping you out of danger.

3.) Your Opponent Must React

This is the "set-up" part people always talk about. When you throw a jab - even not a particularly hard jab - your opponent will likely react in some way. They'll move their head, their feet, their hands or maybe all 3. What that does informs the next decision you will make. If they move away, then maybe you don't throw another punch until they are back in range. If they dip under and move in, maybe your next punch is an uppercut, trying to catch them as they close the distance. If they bring both hands up to defend, maybe you go to the body next. If they try to parry your jab, maybe you fake the jab next and come around for a hook. Or they try to catch and counter your jab with their power hand so you slip inside and counter their counter! There are a million little variables but the jab is what opens them all up. 

One of my favorite boxing minds ever, Teddy Atlas, has referred to jabs as keys to the door. I like that. What's inside that door will depend on what your opponent does next (as well as you) but you won't get it open without the key, without the jab. And when you are fighting anyone remotely decent, you will never land those power shots without setting them up first. You see this all the time in the later rounds, when a boxer is clearly behind on points. They need a knock out. Thus, they start throwing more knockout punches. But they are rarely able to pull it off because they stop trying to set it up. They stop jabbing. They get impatient and desperate. They forget that you still need a key to open the door. 

Note:  Sometimes even if they throw one knockout punch on its own, it would not have been possible without the jab. Not that it is an example of great boxing but a fight a lot of people watched, Tyron Woodley vs. Jake Paul. Paul won with a power rear hook that Woodley stepped into. But the only reason why that happened was that Woodley had been catching the jab with his left hand, which brought it forward, creating the gap for the rear hook. Tyron clearly expected a jab, went to defend it like he had been doing for the fight, guessed wrong, and left himself open.

4.) Fencing

This is kind of like Part 2 of the set-up. You can use your jab as more than just a punch. It can be used to blind your opponent or what I like to think of as fencing. Most people refer to this as "hand-fighting" and that's probably a better description but I did fence a little bit as a kid and what I loved doing was knocking my opponents foil out of the way and then attacking (the beat lunge, it is called). I like doing it in boxing too, against someone who likes to catch block my punches and especially when they block with their right hand. I can try to knock their hand out of the way and throw something more powerful behind or at the very least, occupy one of their hands so I don't have to worry as much about it when going in. I haven't much talked about orthodox vs. southpaw but if you are fighting anyone of opposite handedness, this becomes SUPER important. Both of your lead hands are on the same track so very close to each other. Whether you're fighting a southpaw or not, one thing I have noticed is that this seems to annoy and frustrate people. That's a good thing too! Usually the more annoyed and frustrated someone is, the more they start to attach with less caution, which sets you up to counter and control the fight in general.

5.) Power to the Power Hand

As mentioned in #2, when you throw a jab, even a powerful jab where you step, as soon as it lands, your lead shoulder should be turned and your weight should transfer to your back foot. This means your back hand, your power hand, is loaded! If you were to just walk up to someone and throw a cross, you would either not load it at all and get less power on it or you would shift your weight back to load the cross but your opponent would likely recognize this coming a mile away. But if you throw the cross right off of the jab, you get the loading for free. And if you're REALLY good, your opponent may not even see the crossing coming at any point because you hide it behind the jab. Muhammad Ali was really good at this but I digress. Not only does the jab open the door and set you up strategically but it sets you up for power on your power hand.

BONUS #6 - It's Something To Do!

You might think I am trying to be funny with this one but not at all. In fact, you wouldn't believe how important this is in the ring. Imagine you're fighting someone. They are moving around with their hands up, you are moving around with your hands up - what do you do next? What should you do next? A million things may run through your head but I can make it very simple. Throw your jab! Throw a double-jab even. Doesn't mean you should necessarily jab constantly but you should jab consistently. For all the reasons mentioned above but I am calling this out separately because this can eliminate what is a difficult decision process during a tense moment when you may be nervous. Not sure what to do? Throw the jab. See what happens. Or better yet, react to what happens. Now tons and tons of variables and options start to flood in but if you train well and train properly, you won't have to think about them as much either. Your body will just react. In the interim or if you don't feel like you're reacting well, just keep on jabbing.

So there you have it. 5 reasons + 1 bonus reason why the jab really is the most important punch in boxing. Hopefully that helps you to better understand it and as such, will help motivate you to make your jab even better!!

"Where Do I Get This Stuff?" + Basic Philosophies as a Coach and Student

I watched a couple of fights last week and saw one guy get dropped by a single, perfect liver shot. He
stepped forward but brought his head off line - like a slip to the outside - to both load the liver shot and avoid his opponent's right hand. Then later, in another fight, it was a taller guy vs. shorter guy. The tall guy had to throw his jab downward and the short guy eventually timed it by throwing his overhand around the jab, hurting the tall guy, and changing the fight completely.

For those of you who have taken classes with me, these are two things - how to set up the liver shot and how to counter with an overhand (particularly against a taller opponent) - I talk about a lot. And I talk about tactics like these and other techniques because I study fighting. All the time. Watch tape, listen, read books, practice, train etc. I have had personal experience and been the beneficiary of good coaching myself but that has just built a foundation for me to learn more.

In fact, any coach of any sport should ALWAYS be learning. Even if someone got to a point where they knew literally everything about boxing - which they couldn't - boxing is always changing and it is imperative that we as coaches keep up with the times. There are always new perspectives on old things too. Not just from other people but even from yourself as you grow as a boxer and/or coach. And if you're not growing, you're shrinking. It's not even just boxing either. Anatomy, physiology, physics, psychology, philosophy, other sports and the study of anything that relates to us as humans can be valuable.

Along those lines, I believe we can truly learn from anybody. Doesn't mean everything we learn from everybody is good. Not even close. But I have met others who are convinced no one can teach them a thing. Or they would only open their minds to a certain viewpoint but dismiss all others. Coaches and ideas come in all forms. There are certain trainers I have spent more time studying and find inspirational but I have also learned valuable things from people with far less credentials, even in other disciplines. The goal to be in a constant state of ABL ("Always Be Learning") and the key to doing that is to Always Be Humble (ABH!). No one knows everything. No one will ever know everything. In fact, the more you learn, the more you generally realize how much there is to learn. In boxing and in most of life, I believe. Part of being humble means keeping the mind open to new possibilities.

So when people ask me where I get this stuff, whether it is particular combinations, drills, tactics, themes or whatever, the best answer is "everywhere I can." Certainly I believe in training realistically so seeing what works and what doesn't work in combat sports is a big part of it, but it is just as important to understand WHY it works. And to continue to develop the wisdom to apply how that relates to training people with varying experience levels. Anything can work if you get away with it but as I have said before, it is important that we master the fundamental principles and rules before we can even think about breaking them.

Last thing I will leave you with is something I touched on earlier that relates to YOU. This philosophy isn't just for coaches. You too, as an athlete, should Always Be Learning & Always Be Humble too. Every day, strive to get better. Doesn't have to be a big jump or anything. Baby steps are just fine. And it shouldn't be a chore either. It's fun to learn things, to get better! Especially at something you enjoy doing. Being humble too generally makes you more likable so it's win-win!!

What Should I Eat After a Boxing Workout?

This is an important question that I am often asked. To better understand things, let's first talk a little bit about boxing and energy systems. As I am guessing you already know, a good boxing workout can be as intense as anything someone can do. Besides being both cardio and strength training put together, boxing is all about explosive bursts of energy. You are producing maximum force in minimal time. It is not primarily a steady-state, aerobic exercise where you are constantly pumping oxygenated blood into the working muscles. It is an anaerobic exercise, which means "without oxygen." To create these short, bursts of energy, the body can't rely on oxygenated blood the way it would with something less intense. So what does it rely on? Something called glycogen, which is a form of glucose that is stored in your muscles (and liver). It is used as the primary fuel for those anaerobic bursts of energy we use in boxing and other forms of high-intensity training. When you work really hard, your glycogen levels deplete and if they deplete too much, your body starts consuming muscle for energy and other problems can arise.

So you need this glycogen to survive and especially to exercise at a high, anaerobic level. But how does one "fill up" with glycogen for fuel? The answer is the same way that we provide fuel to the body in general - with food. More specifically for glycogen though, we need carbohydrates to replenish our glycolytic levels. I realize that there is a lot of science going on here and I don't want Neil Young or anybody who's had a lot of success with lower carb diets to boycott my blog but I do think everybody can agree that creating glycogen is indeed a function of consuming carbohydrates.

Therefore, in answer to the original question, something with significant carbohydrates is recommended to eat after boxing. That doesn't mean you should crush a donut after every workout though. Something healthier like starchy vegetables and whole grain foods are much better choices on several levels. The only problem, at least for me, is I can't honestly say I like eating vegetables, fruits and whole grains. My personal, preferred solution is a smoothie (somehow blending things into a drink makes all the difference) but you might have other options. If I'm at the club and don't have access to smoothies, I eat a lot of protein bars. Not necessarily optimal but at least I eat ones that are low in sugar (ie no Cliff Bars).

Speaking of protein, that is another thing that is somewhat universally recommended after a workout, as it is essential for building/rebuilding muscle. It can also help replenish your glycogen supplies! But not enough that you could just eat something high in protein after a workout, like nuts or an egg or even meat just on its own. Without some carbohydrates, your glycogen levels may not recover completely. This means your body may have to consume muscle for energy, negating some of the positive effects of protein, and also may feel weaker in general when exercising at higher intensity levels.

I realize that it is not always that simple, that every body is different, and that you may have a different dietary program that works for well for you and I certainly don't want to convince you otherwise, but if you are looking for a general, rule-of-thumb recommendation that you are going to hear from doctors, sports scientists and anyone with an understanding of how the human body produces energy for high-intensity exercise, it is this: Consume something with healthy carbohydrates and some protein after your workout. If you feel yourself getting extra shaky, feeling light-headed and maybe a little clammy while boxing, there is a good chance your blood sugar levels are low and you'll need to replenish quickly.

Which leads me to one extra point, which is when you should eat after boxing. For me, I like to eat my relatively-healthy carb and protein snack immediately afterwards. As soon as possible, especially if I am feeling shaky. But as long as you eat within an hour, you should be okay. Now, I have mostly been talking about snacks here. But what about eating breakfast, lunch or dinner after boxing? Great! Just make sure it includes some (healthy) carbohydrates and protein. But if you're not within an hour of one of these meals, I'd highly suggest a light snack. And of course, water. Plenty and plenty of water.