Hello, My Name is Alex and I am an Alcoholic

This month marked my 3-year anniversary of not drinking alcohol. Haven't even had a sip since 2019.  I don't intend to have another one as long as I live. Not because I necessarily think alcohol is bad and no one should drink but because I, myself, am an alcoholic. Not a drinker, not even a heavy drinker, but an alcoholic. If you are or are close to someone who is, you likely understand the distinction. Alcoholics don't just love to drink and get drunk a lot, it is something else. A disease, really, and one for which there is no cure. 

Think of serious addiction like an alien host taking over your body. It needs booze or whatever substance it craves to live. It will convince you that you need it too. That you cannot live without it. Not to get wasted and have fun but to simply exist normally. True addicts need their vice to just to function. Ever tried not sleeping or eating for a while? You feel terrible and off until you finally get some sleep or a decent meal. It is the same kind of things for alcoholics when we go without drink. In fact, people can actually die from withdrawals. Alcohol and heroine are the 2 things that can kill you even when you quit.

The alien host example is not to exonerate us addicts from blame. We are responsible for our own actions. But it really should be looked at as a disease, like I mentioned earlier. You can deeply love an alcoholic but still hate the disease. Those of us who are infected cannot simply stop through the force of our own sheer wills. If you have ever been able to do this, you were likely not an alcoholic or addict. Not that it means it was easy for you, it can be a real challenge to quit anything your body is used to getting but serious addiction is a whole different animal. I have met plenty of people who lost their families, jobs, freedom and health because of their addictions. They aren't stupid. They know what they are doing is bad for them and causes nothing but problems in their lives. Yet they still cannot stop.

Based on my own experiences and the others I have encountered, things I have read, etc., I think it is safe to say that if you or someone you know is an alcoholic and truly want to quit, you will need some help. As they say in Alcoholics Anonymous, you have to first acknowledge that you have a problem. Part of doing that is accepting that you cannot quit without help. If you think you're still going to be able to handle this yourself, I believe you will ultimately fail. But by acknowledging that you need outside help, you have identified this as a real problem that must be solved (among other things).

Where does one start asking for help though? Even though I had met and been close with many addicts throughout my life, I didn't really know what to do. Of course I knew all about the aforementioned Alcoholics Anonymous and tried going to a couple of meetings as that seemed like the obvious first choice. AA has helped, and will continue to help many people but I felt like it wasn't for me. Not because I had ideological differences with their approach, it just didn't gel with my personality. Luckily, there are a lot of other types of programs and options.

What helped me is that I told everybody. Well, not everybody but my doctors and people I was closest to. This can be pretty hard too. Many functional people with serious addictions are able to hide it, at least somewhat, from the general public (including themselves).  Not that others don't know they drink or use drugs, they just don't know the full extent of the problem. Or maybe they do but don't say anything, keeping it in the shadows. Admitting to to others that you are suffering and unable to fix it is often embarrassing (especially for men). Plus, again, it forces you to come to terms with the issue as well. It can't be your little secret anymore.

Talking to other people not only gave me support but opened me up to other options for treatment. My regular doctor was very helpful and I learned a lot more about addiction from friends who had been through it (one reason I too am telling you this now). I didn't realize that outpatient rehab was a thing and I found this a much better fit than AA. I also found digging deeper into the "why" of my alcoholism gave me a lot of other coping mechanisms.

Talking about it in general, while sometimes extremely difficult at first, can just really help. As simple as it sounds, it is undeniably true. This is why the whole group therapy concept is often used. You are surrounded by people who suffer from the same ailment you do. To varying degrees, usually, but they can truly understand the disease aspect in a way that many of your friends and family cannot, no matter how much they love you and empathize. I remember sharing this point specifically in a room and mentioned how others might think it is simply a matter of will power, that we could just stop drinking because we want to and everybody in the room chuckled and nodded their heads. It was like a shot of adrenaline for me! They didn't just understand what I was saying, intellectually - that is something anyone can do - they truly got it on a deeper, emotional level. I can't tell you how helpful that simple moment was to me.

And that's the thing right there. Treatment may seem impossible to a serious addict but you never know exactly how it will affect you until you try. You never know how helpful support can be until you accept that you need it. Quitting drinking was one of the best decisions I ever made and I absolutely, 100% could not have done it (and continue to do it) without help. I drank for many years and had no real issues and I'm a very mentally tough individual. I have been through a lot of crap. I figured I could simply crush this problem as I have crushed so many and go back to a casual drinker but it was never going to work until I reached out to others and admitted to myself that I could not do it alone. 

If you or someone you know has a problem with addiction, know that people like me are there for you. We know what you're going through. Even friends and family who don't know what you are going through are hopefully there for you too. Every bit of support you can get will help. Just don't be afraid to ask for it.

How Do You Fight An Aggressive Puncher?

No mentally healthy person likes getting punched repeatedly. Most humans have a natural reaction to things coming at their head and it is usually to flinch, back up and cover up. This is not necessarily a terrible thing. It is just unconscious survival instinct. But as I have said before, boxing is not a natural thing. Some people are better at it than others, sure, but we train ourselves to bypass and overcome some of these instincts when we learn the sweet science.

When two boxers enter the ring and one is extremely aggressive, throwing punches from all angles, their opponent has several options. They can try to match that aggression themselves, which usually makes for a super exciting fight but also puts them at risk for a knockout. They can also go the other way, which may make for a less exciting fight, being mostly defensive and looking for their opportunity to counter. Or they can find a spot, or several spots, in between both of those extremes. Where you might fall on that spectrum depends to some degree on your boxing style and personality.

It is also worth noting that not all aggressive punchers are the same. Some are powerful but a little wild (like a George Foreman), some are more about constant, overwhelming volume than power (Julio Caesar Chavez), and others are great boxers who use pressure effectively (Canelo Alvarez).

For me, I would prefer to fight or coach a fighter against someone like this - much more than a counterpuncher at least - and here is where I land, tactically, on how to handle swarming, aggressive punchers:

Mindset

The general strategy I see boxers use is to try to keep distance between them the swarmer. This makes logical sense. The swarmer wants to get close and oftentimes in boxing, we want to deny our opponent what they want. But I don't see it being successful enough in these situations. Plus it requires a lot more work from you and if it's a competitive boxing match, the judges likely won't look as favorably on it. Instead, the mindset should be to disrupt the aggressive fighter as they come in. There are physical techniques to make this happen but it begins in the mind. You have to steady your nerves and accept that that it will get scary.

Not Backing Up/Giving Ground

Along those lines, trying to keep your distance from a pressure fighter means you will have to back up. You can move laterally and circularly and we will talk about that later but if distance is your strategy, there is no way you won't give ground. But that is what your opponent wants. And you backing up will allow them to keep their forward momentum and keep striking. Yes, we have seen some phenomenal knockouts with fighters backing away - Oscar Valdez vs Miguel Berchelt is probably the greatest one I have ever seen. This is not easy to pull off though, and will require that your opponent is charging forward somewhat wildly. In general, I don't think it should be a long-term strategy for a fight. Again, my vote is for disrupting your opponent's momentum as they come in, backing up only if you have to and not giving too much ground.

Jabs/Stabs to the Body

So how does one disrupt the swarmer's momentum as they come forward? The jab to the body is one of your best tools, provided you are able to really stick it. It's not so much about hurting the aggressor with this punch but driving their hips backward. This is called "breaking the base" of your opponent. Hips control just about everything in boxing. If your hips are driven backwards, you will have no balance and no solid base to throw good punches, dodge punches, footwork, nothing. This effect will not last long so you had better follow it up with something or circle around to keep them frustrated. Though I don't recommend emulating his style overall, especially for a new boxer, Floyd Mayweather Jr. does this better than anyone.

Angle Steps

While you want to try not to give ground, this definitely does not mean you want to just stand in front of your aggressive opponent and go toe-to-toe with them. You've got to move your feet but instead of going backwards, take angle steps and pivot steps, laterally and circularly. This is really a good strategy for fighting any one in any style in any discipline but particularly against someone coming forward who wants to brawl. They come forward, you step out of the way but stay close so that now, you can hit them and they can't hit you. That part is the key - staying close. Of course there may be times you want to just reset but if you are looking to counter, you have to stay in counter range. Sometimes you can do them both at the exact same time. I have to give it up for Money Mayweather again on this one, as his check hook knocking Ricky Hatton through the ropes was one of the best examples here.

Body Shots

Once again, it is always good to throw those body punches against all fighters, they can be particularly effective against aggressive punchers. Every time you throw a punch, you open yourself up to getting punched and particularly when you throw punches at the head of your opponent, your body is wide open for the counter. So if someone is swinging away at you, go to the body to shut that down. I've talked about the value of body shots in general before - https://theboxingmanifesto.blogspot.com/search?q=body+shots - and since pressure fighters need to have serious cardio to keep up the frenzied pace of their attack. body shots are the best way to take that away from them. Big power punchers too may have strong chins but nobody has a strong liver. You can't exactly build muscle to protect and cover that area so a good liver shot will drop just about anyone.

Blocking/Covering/Catching

Even if you have insane head movement, it is difficult to dodge everything an aggressive puncher throws. You have to have incredibly fast reflexes and spot the punches quickly. Otherwise, head movement against a series of strikes coming at all angles will ultimately fail (you will see examples of someone doing it in the ring and it working but I would argue in every case, the puncher who keeps missing is at fault for not pressuring the body more). Most of us are going to have to block a lot more than we might against a different kind of fighter. Blocking is easier than slick head movement but it hurts and you have to be disciplined in your blocks and still quick with your responses as you don't want to try to be Muhammad Ali,  shelled up on the ropes waiting for George Foreman to get tired. And you have to be able to block with just about everything your hands, your forearms, your elbows and your shoulders. If you were to actually fight someone in the ring, you would need to practice blocking HARD punches. Reasons being that this will cause your body to harden but more importantly, get you used to being moved by the punches. Light taps are not representative of what you will face in the ring, especially against a brawler so it will totally disrupt your timing once you have to catch something like a big overhand right for real. I am not saying I would advocate a lot of hard sparring in general, I am speaking specifically about practicing blocks. And then, make sure you can respond quickly. Dimitri Bivol did this about as well as I have seen it done in his fight against Canelo.

Clinch Game

Pressure fighters want to get in close but they do not necessarily want to be grabbed/held. Some like fighting there too but at the very least, you can slow down or even stop all of their punches by holding their arms down for a second. And you can take away that momentum and use it to frustrate them at well-designed times. But just like blocking, clinching is not enough. This can be a time for you to rough them up a little bit, dirty boxing style or also change your position. What a pressure fighter, swarmer, brawler, crazy aggro boxer wants more than anything else besides hitting you a lot is to get you on the ropes. That is where they can just pound away and you can't do much to stop them as you are trapped and in some cases, your base is somewhat broken. Rumble in the Jungle not withstanding, you want to get off the ropes. But how? Maybe they are pushing you and they are really strong. Grab them and turn them. But what if they are too strong and won't let you turn them? Use their force against them, pull them to you as you turn them around.

Okay Maybe Some, Give Ground BUT...

...be smart about it and don't let them just drive you back. But how do you do that? I know of 2 ways. First is something like an L-step. Take one step back as they come forward and then step off line, like a knight in chess. They will start to anticipate this and catch you though so you've got to vary it up and not be predictable. The other method is a little bit tougher to physically do but good boxers can use it to perfection. The swarmer comes in but you strike first, disrupting them and stopping their movement, like a jab to the body and then maybe a cross. The swarmer will inevitably throw punches back immediately. That is when you step back out of the way but immediately hold your ground or even pop forward if they don't and land a couple of shots. Then you just keep repeating this process: be first, disrupt, step back to avoid, disrupt/attack again, circle out. It is very tiring but it will frustrate your opponent and often gets them to start making mistakes. Sugar Ray Leonard is a great example here. Against Duran, Hearns, anyone who tried to come straight at him.

Who is the Greatest Boxer in the World Right Now?

I mentioned him recently in a blog post related to power punching.

I also mentioned him an older post about boxers I recommend to emulate.

This Tuesday, he became the undisputed bantamweight champion (118 pounds), holding every belt in his class, first person in 50 years to do it as a bantamweight and the first ever from Asia to be undisputed. He is from Japan and he is Naoya Inoue. This isn't just my opinion either. Inoue (nicknamed "The Monster") is now at the top of most boxing pound-for-pound lists. And in case you didn't know, since people box anywhere from 105 pounds to close to 300 pounds, and since a feather weight would never fight a heavyweight, there is this notion of the best "pound-for-pound" fighter. It's only theoretical and of course, subjective, but people who follow boxing closely, make these lists based on the skills and abilities of each fighter and I think it is safe to say that Inoue is truly the greatest. No one in any division is as dominant, dynamic and exciting as he is.

I keep bringing him up for several other reasons too. He doesn't get nearly as much attention as he deserves. Even the boxing media focus a lot more on fighters like Canelo Alvarez, Tyson Fury, Ryan Garcia, Terrence Crawford, Errol Spence, Tank Davis, Oleksandr Usyk, Teofimo Lopez, Lomachenko, and even Jake Paul. There are certainly reasons for this and fighting at such a smaller weight class, being from Japan, not talking any trash or having much of a social media presence doesn't necessarily sell tickets but this guy is really something special. He may be one of the best all-time when his career is over.

But he also serves as a great example for anybody who gets into boxing. Again, he's not a big guy at all. Doesn't come across as intimidating or even cocky in any way. His nickname is "The Monster" but if you were to see him walking down the street, you would never know it. Most of us don't really look like monsters either - big, tough, scary customers no one wants to run into in a dark alley. This is generally a good thing but like I talked about last week, it also means sometimes we let that hold us back when we box. We use it is almost an unconscious excuse to not get better when in reality, we are all fighters and deep inside every one of us is a monster too!

Along those lines, Inoue proves what I say over and over that anyone can have punching power. He finishes pretty much all of his fights by knockout and TKO. That is unheard of for a bantamweight. Pretty much unheard of for anyone who fights consistently, at championship level. And he generates this power all through technique, proving that point as well, that technique creates power, not big muscles or mass in general.

It is not just single punch power either. Naoya Inoue is the best combination puncher I have ever seen. He is known overwhelmingly for his body shot finishes. Everybody that steps into the ring with him knows exactly what is coming. But they can't stop it. Why? Because he flows from punch to punch so well that there is no way to defend them all and eventually that mid-section will open up, now matter how much they try to protect it. As someone who creates and teaches many boxing combinations every day, I have immense respect and admiration for how effectively and fluidly he throws combos. Plenty of great pressure fighters will overwhelm their opponents with relentless punching from all angles but that's not what Inoue does. It's more like precise, surgical strikes that are each designed for a specific purpose.

Then there are those body shots. Many of us who have studied boxing know how effective them can be at ending a fight or at least, setting up the ending of a fight but Naoya is one of the select few who can make body punching into an art form. As I alluded to earlier, everyone who fights him knows what he is going to do. Most recently, Paul Butler did everything he could to block those body shots and was able to survive longer than most but ultimately, it did not matter. Inoue found the way and won by KO yet again.

The next step will be for Inoue to move up in weight class, fighter bigger and stronger opponents. It will be interesting to see how his power carries over and how this post looks in about 10 years but for right now, at the end of 2022, there is no better boxer.

Are You a Boxer?

Boxing is something just about anyone can do. Doesn't matter how old, how young, whether you are in shape or out. Even people with medical and other health limitations can often box on some level. It is something one can do at their own pace, with very little equipment. Training to box non-competitively is relatively safe - you don't put the repeated stress on your joints that you do from running, one bad rep can't result in a major injury like from weightlifting, very little risk of ligament damage that comes from many sports, etc. Now of course, if you box competitively in the ring with someone else, there are plenty of major risks that come with repeated head trauma. But being a boxer does NOT inherently mean that you box competitively.

It pretty much used to mean that though. Years ago, if you wanted to box, you most likely needed to find a boxing gym where you would eventually be expected to compete on some level. That has changed over time. The workout one can get from hitting the heavy bag and mitts is exceptional. In fact, sparring or even fighting professionally is not going to be as much as a workout as you will generally have to restrain yourself in some way, the duration is shorter, and you get significantly fewer reps. You will get extremely tired from boxing competitively, in a way like no other, but it is not because you are getting more of a workout. It's being more tense, getting hit, and the massive adrenaline dump that comes afterwards.

Eventually, more and more people decided that they loved the boxing workout but not necessarily getting punched (or punching someone). So now there are plenty of gyms across the country, including ours, where you can train how to box without competing. Good places, especially ours, will teach you everything about the boxing experience because we know that the more you know and understand about the sweet science, the better your skills and overall fitness level will get, whether or not you have any interest in ever setting foot in a ring.

So if you train in boxing but haven't fought in anyone, does that make you a boxer? The answer is.....100% yes!! Just like if you went out jogging a few times every week but never entered a race, you would still be a runner. But what if you do train boxing but aren't super serious about it, as others are? You are still a boxer! You may not think you are, but you are. You may say that you are not a particularly good at boxing but yes, you are still a boxer.

Sometimes I have heard people make the distinction that they are not a real boxer because they don't box professionally and to them, boxing carries with it that connotation. Maybe we are getting too deep into semantics but I myself would not use that verbiage. I would distinguish with the word "competitive" as I did earlier. So I would say that the person is indeed a real boxer, just not a competitive boxer. Or you could also distinguish with "fighter" as well. Fighters are those who compete. This might all seem insignificant but I believe there is more value to these little details than meets the eye/ear.

The only other physical activity I do besides boxing is swim. But only sometimes. Like I will swim for a few months to mix things up and give myself a good steady-state exercise that isn't running or biking. I'll go swim laps in the pool with these people who definitely have more experience than me and swimming clearly seems to be their thing. Some of them are older and even overweight yet still, they manage to swim significantly faster than me. And they don't appear to get tired either. They just go from one end of the pool and back, effortlessly gliding across the water like magical dolphins. Even though I know better, I still feel kind of bad sometimes. Why can't I swim faster than these people? I'm reasonably capable and know the basics "Oh well," I tell myself, "it's not a big deal because I am not a swimmer. I am a boxer." They wear swim caps and have equipment but me, I just show up in shorts and swim. We can't be compared.

While these things might be true, the problem with this kind of thinking is that it gives me an excuse not to be better. I don't have to worry as much about pushing myself to swim harder too much because I'm not a swimmer. Those other people are, so they are in their own little bubble I will never be a part of. Just as they most likely can't throw punches like I can.

But I can still be a better swimmer (or anything). And I should try to get better- always. Maybe I will never catch some of the dolphin people at the pool but I can edge closer. I can improve myself. My speed, my endurance, relative to just me. Anyone, and I do mean anyone (especially you) can do this with boxing too.

This does not mean, however, that we should always compare ourselves to others and feel bad when we don't match up. We just shouldn't let it be an excuse for us to not try as hard as we can. There is no ceiling for how good you can get. Does not matter who you are. Thinking that there is that ceiling will just hold us back and certainly not do us any good.

I think this happens more often with boxing too, since it carries with it more of a stereotype of what a boxer is. People think that of course they aren't a boxer, they don't look like a boxer, they don't want to fight anybody, they are just doing this for a workout, blah blah blah - just like the stuff I tell myself at the pool. That will hold you back too. Whether you box once a week and have some other, main things,  you are a still a boxer. You are also an athlete. Doesn't matter if you feel uncoordinated or out of shape, you are still an athlete. You must believe that you are. You must believe that you are a boxer. Don't let anyone, yourself very much included, tell you differently. This can change everything, despite being just words.

Of course we can't just do this on our own. We all need help - coaches and other people in our lives who can teach us how to get better and hopefully motivate us to do so. While we can lead you to the proverbial water though, we cannot make you drink. That last bit of effort has gotta come from you. And it starts with believing you can do it!

Do I Have To Be Big & Strong to Throw Big & Strong Punches?

A lot of people believe that punching power is just something you are born with. Or that if you are a bigger, stronger person, you should be able to throw more powerful punches. Neither of these are necessarily true.

Yes, some are born with more natural abilities than others. Sometimes the body mechanics will just click with some faster than they will with others. In fact, I would argue that the latter is actually the case when it comes to someone thinking they are born with power. It is much more likely that it's not this natural raw power, it's a natural grasp of the body mechanics that go into generating power. As I have said many times, boxing is a full-body exercise. You don't throw punches with your hands or arms, you throw it with your whole body. There is a particular rhythm and shifting of weight and explosive acceleration that can be learned and taught. Plenty of power strikers in boxing and mixed martial arts didn't necessarily start off that way. They learned the skills, they practiced the skills repeatedly, and they committed to improvement.

It is also true that force still equals mass times acceleration so having more mass can translate to power but it definitely does not inherently. A muscle-bound giant throwing a slow, looping punch will not only be very easy to dodge but even if it does land, will not nearly hurt as much as an explosive, whipping punch delivered by someone smaller than you. Plus, just because the mass is there doesn't mean it is being utilized. Proper punches teach us how to utilize every ounce of our own body's weight and translate into power, regardless of how much weight there is to convert.

The perfect example of technique over size is Jack Dempsey. One of the all-time greatest boxers who dominated the heavyweight division despite fighting at under 190 pounds. He (literally) wrote the book on how to generate power using his entire body. Rocky Marciano also more than dominated the heavyweight division for years, retiring with a perfect 49-0, despite weighing 185 pounds. In both cases, Dempsey and Marciano were not even heavyweights and today, would fight in other divisions. In their times though, heavyweights were the only class that most people cared about (and could make money from) so both guys were forced to figure out a way to match the power of larger men.

But there have always been smaller fighters who ruled their divisions through power punching too. As I write this in December 2022, I would say the greatest pound-for-pound boxers is Naoya Inoue. He has fought as light as 108 pounds up to 118 pounds. And 105 is the MINIMUM weight any boxer is even allowed! Not a big guy at all. Yet he finished most of his fights. By knockouts! Through vicious, powerful shots, mainly to the body. I wouldn't consider him a freak of nature either. His technique is flawless and his pressure and set-ups are pitch perfect as well.

Of course one thing these people have in common besides having amazing punching power, especially for their smaller size, is that they are champion boxers. High-level athletes who trained their whole lives to ascend to the top of their sport. So sure, that is all well and good for them but what about us regular folks? Regular folks can do this too. We have a member of our club, Kaleigh, who is smaller than Inoue but throws more powerful punches than most large men. And I am not just saying that to mean she hits hard for a gal her size either. She hits hard for ANYONE! You would be hurt if you ran into one of her hooks, no matter who you are. Kaleigh is certainly strong too but her power comes from proper body mechanics, acceleration and timing. These are all trainable skills that you can master too!

I work mainly with people who are relatively new to boxing. A lot of them are just doing it for the workout and I have met many who use that as a mental road block not to get better. "I'm not a boxer so I don't need to learn how to throw more powerful punches or other skills that take me out of my comfort zone,” are sentiments I know plenty of folks have. While it is true that they may never hit as hard as Dempsey, Marciano, Inoue or even Kaleigh, that does not mean they can't hit harder and more effectively than they currently do. They can get better, you can get better, I can get better, and we all can ALWAYS get better. Never let anyone ever tell you otherwise, especially not your own self!

The POWER of Bodyweight Exercise (How I Stopped Lifting and Got Stronger)

Not quite 20 years ago, I went through a pretty brief power-lifting phase. I wanted to get big and strong and thought it would be interesting to see how much I could transform myself. I probably wasn't nearly committed enough but I did make some pretty decent lifting gains. I think I had doubled my bench press. A co-worker of mine at the time asked if I could help him move to a new apartment one weekend and I was actually excited to do it, just to see how much different it felt to carry around boxes and furniture with my new guns. Strangely, it wasn't that different. I still struggled with the heavy stuff and my gym strength didn't seem to translate. At the time, I was pretty darn ignorant of how everything worked - I had a bigger chest and arms and everything but no core strength. I was only good at lifting perfectly-balanced things in single planes of motion, which isn't as analogous to the activities of daily life as I had assumed. I just figured, big weights, bigger muscles equaled a stronger me. There is also a whole muscular endurance component that I was completely unaware of too.

I continued lifting for years afterwards but not as consistently and not with the goal of trying to increase my single rep maximum or lifting particularly heavy in general. Instead, I became a little more rounded with the focus on other things, including cardio. I discovered that while I couldn't lift nearly as much for a small amount of reps, I felt stronger in general.

As I got more and more into boxing and with a significant weight loss goal back 10 years ago, I lifted even less consistently and my resistance training became mostly hitting a heavy bag as well as some staple bodyweight exercises. Then finally, over 2 years ago, I stopped lifting entirely, other than my own body weight. The strange thing is, I feel even stronger than ever, even at age 47.

No matter what your personal goals are, every health & fitness organization, including the CDC, recommends some resistance training for all Americans. This does not mean that we need to lift weights, push/pull bands or cables or really use any equipment at all for this training. Of course my favorite type of resistance is still punching heavy bags but really, we are all equipped for resistance training naturally. We can all make significant gains in strength and bone density simply by using our own body weight.

Now if you are looking to build lots of bulky muscle, you are going to need additional weight and a different kind of training regimen. But as mentioned earlier, this does NOT necessarily translate into strength and you would be surprised how jacked one can get from bodyweight training only. It can also be far more effective because it can be done any time, any place, sporadically as opposed to a single gym session. That being said, there are many different variables that must be tuned properly to make these exercises effective. Reps, sets, rest time, frequency, etc.

So what bodyweight exercises should you do? It depends a lot on your particular fitness goals. I did a video once showing what I think the best 5 exercises are for boxing - https://www.youtube.com/watch?v=BHcYuoH128Q - but there are so many others that this list is hardly indicative. I also didn't mention core stuff here, which is not just critical for boxing but also for functional strength.

If you want to get at least a little jacked, you would be amazed what you can get out of just push-ups and pull-ups. I consider both of those the best single movement exercises there are. They are literally all I do consistently, other than hitting a heavy bag, which is also a significant contributor. Now of course there are no short cuts, nothing comes easy, and pull-ups are extremely difficult. The average person cannot even do one.  During the peak of my power lifting stage, I couldn't come anywhere close to pulling myself up either. I could increase my lift on the lat pull machine but this did not change the bottom line. Here is another video that shows how I struggled my way into doing one - https://www.youtube.com/watch?v=NrO42Sab2Ls&list=PLN0PPf0o8X6VPOZedyHhvx-h7ueGosHc3&index=1

Of course push-ups and pull-ups are focused on the upper body but you hit your legs, hips and glutes simply enough with jumping. Lunge jumps, squat jumps, split squat jumps, narrow squat jumps, broad jumps and high jumps will build that explosive strength as well as cardio. I know that jumps are not for everyone but there other good options, like just a static split squats or better yet, if you have anything elevated that you can put your foot on (like a bench or chair), the Bulgarian split squat is an amazingly effective exercise you can do with no weights at all. Then if you have a bench or stairs, just basic step-ups will work pretty well. Both front and lateral. Combining a lunch to a step-up isolating just one leg will surprise you too. Even basic walking lunges can get tough real fast!

Then there is core. Just about every core exercise is good and something everybody should do. You just want to make sure you are well-balanced, in terms of working all parts of your core and all planes of motion.

As I have said many times, not every body is the same. Not everyone responds to training the same way. And the best workout is always the one you will actually do. You have to like it, at least a little. If pumping iron really is your thing and you are getting results and not getting injured, great! But I know we can all benefit a lot from bodyweight training and build more muscle than we might think, as well as prevent/avoid injuries. You just need a comprehensive program that is going to challenge you to get results. Don't forget shadow boxing either, as a great way to improve your boxing skills and burn calories!

6 Mental Mistakes People New To Boxing Make

Boxing is truly something anybody can do. Doesn't matter how old you are, what kind of shape you're in, whether you ever want to box competitively, or whether you know anything about the sport in general, you can train like a boxer. You can also always get better at boxing too. No matter what reason you decide to train in boxing, it is a sport and a skill-based workout, which makes it different than many other exercise programs. Learning those skills is not necessarily easy but something you can absolutely pick up with time and dedication. The rewards are more than worth it. Besides the general good feelings that come with improvement, your workout benefits overall will also improve (muscles used, calories burned, cardio enhanced) and basic skills will develop too. Coordination, balance, agility, reaction time are all trainable skills that you can increase through boxing. Again though, and like most everything else worth having, it takes work. It takes practice. No one just shows up off the street and is good at boxing. No one. Here are 6 things that will help anyone new to boxing with that learning curve. Note that these aren't necessarily technique-related. More of the right mindset to have when starting up boxing. Also note that these are mistakes EVERYONE makes. I have made them all and seen countless others make them. So if you do too, don't feel bad! This is all part of the wonderful learning process that is boxing!!

1) Not Thinking About Their Hands & Wrists

We usually tell first-timers while we wrap their hands that they can forget just about everything we are about to tell them except for this: keep your wrists straight and your fists tight when you hit the bag. You could forget what an uppercut or a hook is and throw any punch you want and as long as you hit on the big knuckles with a tight fist and straight wrist, you will be okay. Of course this is easier said than done! When you're just getting started with boxing and you're wrapped up with the gloves on and the adrenaline flowing, it can be hard to know exactly what your hand is doing upon impact. You are not just getting used to the movement but the distance and feel of the bag (or mitts). But you've got to pay special attention to the hands. Start slow with your punches and even pause when you hit the bag. Now eventually, you will want to do the opposite, especially getting your hands back quickly, but it is important to make sure you are locking out that hand and hitting with the top 2 knuckles before you start thinking about speed.

2.) Not Breathing

Despite the fact that we all must breathe to live, it is incredibly natural to hold our breath when we throw punches. We're full of adrenaline and we're just trying to remember 50 other things about throwing a punch and breathing falls by the wayside. Someone may not be aware they are doing it! The universally-followed way to fix this problem is to force an exhale on every punch (or exertion in general). Most fighters make a "shh" sound but it doesn't really matter what sound you go with, so long as you exhale. If you ever want to get in the ring and fight something, try doing it without opening your mouth but any breathing is certainly better than none. It will make a HUGE difference. I believe many new folks are also nervous to really make any noise at all while they box, for fear of calling attention to themselves or being that person at the gym that let's out those loud grunts when the they lift but I, and every boxing/martial arts coach in the world, assure that this is not showing off. It is as much a part of the punch as punching is.

3.) Afraid to Step Outside of the Comfort Zone

As I mentioned previously about forced exhales, plenty of people new to boxing (or just about anything, really), fear getting outside of the comfort zone and looking silly, looking different, feeling awkward, or just generally fear of failure. Who doesn't? This is so deeply embedded into our psyches and if it were easy to fix, we'd all be a lot more well-adjusted and probably happier! With boxing, these fears can really hold us back from learning the skills. I know just about everybody has already stepped outside of their comfort zone simply by coming into the gym but to take that next step, we need to give ourselves permission to maybe look a little silly, feel a little awkward and unsure, and to try and fail. It is how progress happens!

4.) Not Training Consistently

Because boxing is such a skill-based workout, you are going to maximize your skills AND your workout by training consistently. Just doing it once in a while means you and your body will have to remember everything all over again, whereas consistent training commits these things to muscle memory. You don't have to process what throwing a hook is, you just throw a hook. Besides saving milliseconds that actually does matter, it allows you to be more explosive, more confident in your movements, and to be able to make refinements that continue your improvement.

I wrote an earlier blog post - https://theboxingmanifesto.blogspot.com/2022/06/wheres-my-mojo.html - about something I see a lot from not just new boxers but people new to any exercise program. If you have real goals for your own fitness and/or boxing development, it is critical that you are able to overcome this obstacle that just about all of us run into.

5.) Quantity Over Quality

This might be something many of us know but don't always follow during a boxing workout. Then there is another percentage of people who separate the boxing from the workout and think that quality is less important to them because they are there for the exercise. As I have said hundreds of times and it will hopefully one day be written on my gravestone, quality will lead to a better workout than quantity. Learning the skills, all the skills, makes your workout better. Throwing non-stop punches at a steady clip is a LOT easier and burns LESS calories and builds LESS cardio than throwing less, explosive punches with head movement and footwork before and after. I can't get too many from this camp to believe me but it is very easy to prove. Just try it. Here are 2 examples I did for a video and I didn't even go as extreme as I could have in Example B, yet is was still much more tiring to me - https://www.youtube.com/watch?v=NAiQDxT0RWo

One more thing I will say about this is that by focusing on quality over quantity, you also raise your ceiling for workout effectiveness. Not only does it provide a better workout but gives you the chance to make it better still. Just focusing on quantity is going to provide a relatively low ceiling. You will be able to increase your punch output only to a certain point but without improving technique, your speed will never improve nor will your power. Things like Impact Wrap, what we use at our club, and punch trackers can be useful but they will never actually reflect your abilities and if you are a quantity vs quality person, your numbers will plateau, as will your workout.

6.) Thinking They've Got It!

This is kind of the flip side of #3, but they are also two sides of the same coin. Training consistently and learning the technique will take you to new levels. But that doesn't mean you've figured out boxing and got everything down. That NEVER happens. Don't let that discourage you. Let it free you! This is a beautiful thing about boxing. It never ends. You ALWAYS can get better. As mentioned above though, people who value quantity over quality or separate the workout from boxing may not be able to achieve this. This is another thing I like to repeat and will just keep on repeating it because it really is true (and philosophically in line with the concept as well), no boxer ever stops throwing the jab. No baseball player stops taking batting practice. No quarterback stops throwing the football. No basketball player stops taking jump shots. And no coaches ever stop studying. In fact, in many cases, the greatest athletes and coaches put in the most work! We should always be looking at the most basic mechanics with new eyes, looking at how we can improve. The answers won't always be evident. They may take time. But they are there. 

So keep on practicing, even if it feels like the practicing isn't helping- it is, so long as you are practicing the right things in the right ways. What are the right things and what is the right way? Ask me! I am here to help!!

How Do I Defend X???

Boxing is the only fighting system or martial art I know of that uses head movement regularly to evade punches. Everything else relies primarily on blocks and of course, just moving out of the way. These defenses work in boxing too but a nice thing about head movement is that it allows you to evade quickly, counter attack more immediately, not take damage as you might from a block and have more options in general as you are not committing a hand to defend yourself. But it carries with it some cons as well. Below is a guide to the most common defensive options boxers use with a brief explanation of those pros and cons. It is by no means meant to be exhaustive - there are so many ways to defend that I could go on and on about - but if you've ever wondered what basic defenses work for what strikes, this will give you a general idea.

Defending Straight Punches (Jabs & Crosses) To the Head

1.) Slipping to the Outside - This is moving the head just offline enough so that the straight punch does not connect. Slipping specifically to the outside means that you are turning your shoulders to the outside of your opponents hand, i.e. if they throw a straight right hand, you would slip to your left so your right shoulder is outside of their right hand.

Pros

• Very short movement
• Your head is offline and you are loaded to throw another punch to the same side that they threw their punch from, meaning their head is briefly undefended
• Fastest counter options
• Slipping to the outside means that you are temporarily safer from their other hand, as you are farthest away from it.
• Your opponent misses you entirely, which has a psychological and strategical benefit to you.

Cons

• May not be the best direction to go depending on the angle your opponent is standing it. So if they are not lined up with you and they are slightly to the left, yet throw their straight right hand, slipping outside their right hand might move you into the punch.
• Straight punches are usually the fastest punches someone could throw with less telegraph so dodging them requires very fast reaction and recognition time. 

2.) Slipping to the Inside -  This is moving the head just offline enough so that the straight punch does not connect. Slipping specifically to the inside means that you are turning your shoulders inside your opponent's hand - , i.e. if they throw a straight right hand, you would slip to your right so your left shoulder is inside of their right hand.

Pros

• Only that it may be the shortest movement to make, based on the scenario I described in "Cons' above where your opponent is not aligned with you when they throw the punch

Cons

• But it may require more movement if your opponent is lined up with you or is at an angle from the other side.
• Slipping inside means that you are now moving towards their other hand so you are set up for a punch on that side.

3.) Pulls - Pulling your head straight back, generally over towards the rear side. The front hand can be dropped to allow for more space and a punch can also be deflected by your shoulder

Pros

• Probably the most instinctual head movement.
• Works for any punch aimed at the head
• Puts a lot of weight on the back foot for a strong cross counter
• Even if you get hit, you are still moving away from the punch and take less damage

Cons

• Not always as quick as a reaction as slips or rolls.
• Can be more off-balance too
• While good for dodging one punch, not always good for dodging multiple punches or with pressure fighters in general as so much weight is on the back foot.
• No other good counter options other than the cross and reaction must be very quick

4.) Rolling Either Direction - Ducking down underneath and shifting your weight from one side to the other

Pros

• Might make for a smaller target if there are follow-up strikes

Cons

• Often too slow for straight punches. More movement than necessary
• Less time to counter too
• Rolling a jab is pretty much impossible to do effectively. It can work with a cross but is probably the least useful way to defend a straight punch.
• While good for dodging one punch, not always good for dodging multiple punches or with pressure fighters in general as so much weight is on the back foot.

5.) Catching/Front Blocking - Putting one or two hands up to catch or block the punch.

Pros

• Very natural

Cons

• You can still take damage
• Committing a hand gives you fewer counter options
• Being pushed by the punch gives you less or even no counter options
• Can block your own vision
• Opponent can use their punching hand to move yours away or manipulate in some way.
• More susceptible to feints
• Opponent still lands a strike, even if it does no damage and the judges don't score it for them.

6.) Parrying - This is where you bring your mirror-side hand slightly forward to redirect the punch to the inside, taking it off line so that it misses your head.

Pros

• You take no damage and the opponent misses
• Can give you some great counter opportunities as your parrying hand can manipulate their punching hand.
• Makes it hard for them to follow up with a punch on their other hand

Cons

• Hard to do effectively. Takes a lot of coordination and confidence.
• Brings a hand away from your face, leaving that side undefended and as such, makes you really susceptible to feints

7.) Moving Back/Away - Simply taking a step back so that your head is no longer in range for your opponent's jab or cross.

Pros

• Relatively instinctual, just moving away
• Works for any punch aimed at the head
• Even if you get hit, you are still moving away from the punch and take less damage

Cons

• Not always as quick as a reaction as slips, rolls or blocks
• May be less effective when in close.
• Takes a little less time to do as just a pure reaction
• By moving out of range, your opponent will not be able to hit you but you will unlikely be able to hit them too
• Backing straight up is good to do once but will need to angle out as an opponent charging in will overwhelm you

Defending Hook Punches to the Head

1.) Rolling Towards the Hook - Ducking down underneath and shifting your weight from one side to the other, going underneath the hooking hand.

Pros

• Providing you successfully duck down, your opponent misses and is more off-balance having thrown a hook than a straight punch
• Sets you up perfectly for multiple counters, depending on what is open.

Cons

• Gotta be very quick! Rolling is a bigger movement and takes a little more time to execute and counter off of
• Can be challenging to roll under a punch coming from the direction your weight is already shifted to. For instance, you were to throw a left hook properly and shift your weight to your right foot, and then your opponent were to throw a left hook as well, you would not be able to immediately roll right as your weight is already shifted on that foot. In a case like this, you would need to shift it back to the left before rolling to the right. Often this is done with a slip movement but this does take additional time, not always available.

2.) Pulls - Pulling your head straight back, generally over towards the rear side. The front hand can be dropped to allow for more space and a punch can also be deflected by your shoulder

Pros

• Probably the most instinctual head movement.
• Works for any punch aimed at the head
• Puts a lot of weight on the back foot for a strong cross counter
• Even if you get hit, you are still moving away from the punch and take less damage

Cons

• Not always as quick as a reaction as slips and rolls are
• Can be more off-balance too
• While good for dodging one punch, not always good for dodging multiple punches or with pressure fighters in general as so much weight is on the back foot.
• No other good counter options other than the cross and reaction must be very quick

3.) Cover Blocking/Absorption- Covering the side of your face and head so that your glove and/or forearm and/or elbow block the punch

Pros

• More natural than a roll

Cons

• You can still not only take damage but significant damage, depending on your opponent's power
• Committing a hand gives you less counter options
• Being pushed by the punch gives you less or even no counter options
• Can block your own vision
• Your body is uncovered on that side, making you susceptible for a body shot.
• More susceptible to feints
• Opponent still lands a strike, even if it does no damage and the judges don't score it for them.

4.) Moving Back/Away - Simply taking a step back so that your head is no longer in range for your opponent's hook

Pros

• Relatively instinctual, just moving away
• Works for any punch aimed at the head
• Even if you get hit, you are still moving away from the punch and take less damage

Cons

• Not always as quick as a reaction as slips, rolls or blocks
• May be less effective when in close, where hooks are usually thrown
• Takes a little less time to do as just a pure reaction
• By moving out of range, your opponent will not be able to hit you but you will unlikely be able to hit them too
• Backing straight up is good to do once but will need to angle out as an opponent charging in will overwhelm you

Defending Uppercuts to the Head

1.) Slipping to the Outside - This is moving the head just offline enough so that the punch does not connect. Slipping specifically to the outside means that you are turning your shoulders to the outside of your opponents hand, i.e. if they throw the uppercut with their right hand, you would slip to your left so your right shoulder is outside of their right hand.

Pros

• Very short movement
• Your head is offline and you are loaded to throw another punch to the same side that they threw their punch from, meaning their head is briefly undefended
• Fastest counter options
• Slipping to the outside means that you are temporarily safer from their other hand, as you are farthest away from it.
• Your opponent misses you entirely, which has a psychological and strategical benefit to you.

Cons

• The angle of their arm may not be straight and harder to dodge than a straight punch
• Uppercuts are also shorter punches and their is less time to make that distinction
• May not be the best direction to go depending on the angle your opponent is standing it. So if they are not lined up with you and they are slightly to the left, yet throw their straight right hand, slipping outside their right hand might move you into the punch.

2.) Slipping to the Inside -  This is moving the head just offline enough so that the straight punch does not connect. Slipping specifically to the inside means that you are turning your shoulders inside your opponent's hand - , i.e. if they throw a straight right hand, you would slip to your right so your left shoulder is outside of their right hand.

Pros

• Only that it may be the shortest movement to make, based on the scenario I described in "Cons' above where your opponent is not aligned with you when they throw the punch

Cons

• But it may require more movement if your opponent is lined up with you or is at an angle from the other side.
• Slipping inside means that you are now moving towards their other hand so you are set up for a punch on that side.

3.) Pulls - Pulling your head straight back, generally over towards the rear side. The front hand can be dropped to allow for more space and a punch can also be deflected by your shoulder

Pros

• Probably the most instinctual head movement.
• Works for any punch aimed at the head
• Puts a lot of weight on the back foot for a strong cross counter
• Even if you get hit, you are still moving away from the punch and take less damage
• Since uppercuts come primarily up, you usually don't have to pull your head back too far to evade

Cons

• Not always as quick as a reaction as slips or rolls.
• Can be more off-balance too
• While good for dodging one punch, not always good for dodging multiple punches or with pressure fighters in general as so much weight is on the back foot.
• No other good counter options other than the cross and reaction must be very quick
• May be more movement than is necessary for countering an uppercut

4.) Catching/Front Blocking - Putting one or two hands up to catch or block the punch. In the case of uppercuts, you are usually catching by facing your palm down, almost like you were holding mitts for someone.

Pros

• Natural to put your hands out to block a punch, though not as much for uppercuts.

Cons

• You can still take damage
• Committing a hand gives you fewer counter options
• Being pushed by the punch gives you fewer or even no counter options
• Can block your own vision
• Opponent can use their punching hand to move yours away or manipulate in some way.
• More susceptible to feints
• Opponent still lands a strike, even if it does no damage and the judges don't score it for them.

5.) Parrying - This is where you bring your mirror-side hand slightly forward to redirect the punch to the inside, taking it off line so that it misses your head. In the case of uppercuts, you are usually doing this with a bent arm.

Pros

• You take no damage and the opponent misses
• Can give you some great counter opportunities as your parrying hand can manipulate their punching hand.
• Makes it hard for them to follow up with a punch on their other hand
• By keeping pressure on their arm, you have a better chance of feeling their next move(s)

Cons

• Hard to do effectively. Takes a lot of coordination and confidence.
• Brings a hand away from your face, leaving that side undefended and as such, makes you really susceptible to feints
• In the case of parrying uppercuts specifically, you have to rotate your hips a little more, which requires more recovery time.
• Timing is also more critical with parrying uppercuts, and the angle of your opponent's arm can vary more.

6.) Moving Back/Away - Simply taking a step back so that your head is no longer in range for your opponent's uppercut.

Pros

• Relatively instinctual, just moving away
• Works for any punch aimed at the head
• Even if you get hit, you are still moving away from the punch and take less damage
• In the case of uppercuts, you don't have to move very far as the punch does not have a ton of range

Cons

• Not always as quick as a reaction as slips, rolls or blocks
• May be less effective when in close.
• Takes a little less time to do as just a pure reaction
• By moving out of range, your opponent will not be able to hit you but you will unlikely be able to hit them too
• Although if you only step back far enough to avoid an uppercut, you may still be in range for other punches.
• Backing straight up is good to do once but will need to angle out as an opponent charging in will overwhelm you

Defending Body Shots

1.) Blocking/Absorption Defense - Using your elbow and arm to cover the ribs and trunk area, blocking the punch. Best practice is to do this almost like a side crunch, moving towards the punch and stuffing it, all without dropping the hand.

Pros

• Is the only consistent, reliable defense for bent-arm strikes to the body.
• Allows you to throw an immediate count uppercut with the blocking arm that has a direct, currently-unguarded path to your opponent's chin

Cons

• You still take some damage absorbing the punch
• There is a greater tendency to drop your hand, opening up your head.

2.) Moving Back/Away - Stepping back or even pulling your hips back as well to avoid the body shot.

Pros

• If you manage to actually do this, you will take no damage compared to a block

Cons

• But good luck doing it effectively. Body shots are generally thrown at close range and rarely do you have time to make this really big movement. While your head is a small target and movable, your trunk and midsection is not. Much harder to move and maneuver
• By making such a big movement, it is very unlikely that you would be in any kind of good position to counter quickly.

So which is the best defense to use? As hopefully you have surmised, there is no one answer other than "all of them." The goal is to not take significant damage from the strike (and if you do, as minimal as possible) and being as less susceptible to follow-up strikes. Better yet if it provides you the best opportunity to effectively counter. Which one fits this criteria depends on how your opponent attacks you so there can never be only one. Plus as you hopefully also noticed, some defensive options weren't even listed for particular strikes. For instance, you would almost definitely not roll an uppercut nor parry a hook. Therefore, it is critical that you get it right when defending.

But take heart, there are things you can do to make this much easier for yourself. Keeping your hands up and covering as much of your head and body as possible will leave you less open for strikes. You could block any punch if you have to, though it is not always as optimal of a defense for boxing as head movement often is. Head movement requires fast reflexes but instead of waiting for your opponent to strike and then moving your head out of the way, it is generally better to always be moving your head side-to-side, up and down, and any other way you can. This will make it easier to react quickly AND has an added benefit of often reducing the number of strikes your opponent throws as you are presenting a moving target.

Are Pumpkins Healthy?

If I were to keep a food journal of everything I eat in the month of October, reading it would be like the scene in that movie, The Shining, where Wendy Torrance finally discovers her husband's manuscript and realizes just how far gone he is. I make some pretty terrible food choices this time of year. Candy corn and candy corn variants (harvest corn, mellowcreme pumpkins and those Brach's caramel apples) are part of my daily diet. I eat other candy too, long before the trick or treating begins. I love pumpkin spice EVERYTHING. Anything sweet you can make with pumpkin spice or any fall flavoring, I will eat or drink. Even a plain old cookie in the shape of a pumpkin or skull or anything seasonal usually will get consumed too. Of course there are also donuts, pie, cider and I could just keep on going but you probably get the point. And you also probably know that none of this stuff is healthy. 

But did you know that pumpkins themselves ARE actually quite healthy? It's true - they are low in calories but high in vitamins, minerals, antioxidants and other good stuff including:

• Vitamin A
• Vitamin C
• Vitamin E
• Riboflavin
• Potassium
• Copper
• Manganese
• Thiamin
• Vitamin B-6
• Folate
• Pantothenic Acid
• Niacin
• Iron
• Magnesium
• Phosphorus
• Beta Carotene
• Fiber

These promote eye, skin, heart and metabolic health. Eating pumpkin can also help reduce blood pressure, control diabetes. There are studies that even show how Beta Carotene, something pumpkins are rich in, can reduce your risk of cancer!

So does this mean that some part of my usual October diet actually has some nutritional value? Unfortunately no. Most things that are pumpkin spice-flavored contain little to no pumpkin. And even some things that do contain pumpkin more than cancel themselves out with sugar and other empty calories. Unless you are a big squash fan, eating pumpkin on its own is not particularly exciting. But there are plenty of recipes out there nowadays that are tasty and nutritious.

Then there are also pumpkin seeds, which are pretty rich in iron, zinc, magnesium, antioxidants and even some protein. Toasted and salted pumpkin seeds make for a pretty decent snack and since they do not exactly chew easily, they can be good option if you find yourself hungry but don't plan on eating your next meal for a while and don't want to snack on something unhealthy that you would consume quickly.

Thus, if you are looking to make some healthier food choices and wondering what you should do, give pumpkins a real shot this season. Or at least don't feel quite as bad about having a slice of pumpkin pie on Thanksgiving. And if you're like me and want to get generally back on track with your diet this month yet still keep the fall flavors going, pumpkin may be part of the solution!

What is the Punch Numbering System & Why Don't We Use it Exclusively?

If you've been to classes at our club, you may have occasionally heard us calling out a combination like, "Jab-cross-lead hook-cross" and then following it up with numbers - "1-2-3-2.” Or maybe you've trained somewhere that uses only numbers for punch combinations or heard them referenced in some other way.

It is true that many boxing gyms throughout the country and world use a number system to call for punches. So instead of saying "jab,” they would say "1" to call that punch. It's like a form of shorthand. Saying something with more syllables like "lead uppercut" takes longer to say than just "5.” Makes good sense, especially when training someone 1-on-1 or even a group of people starting with the same skill/experience level. For anything else, I find it less useful and there are several reasons.

First, it is not universal. Different gyms have different numbering systems. Probably the most common looks like this:

1 - jab

2 - cross

3 - lead hook

4 - rear hook

5 - lead uppercut

6 - rear uppercut

But I have seen a bit of variation here and not just from outlier gyms no one has ever heard of. Pedro Diaz, for example, has a system that looks like this:

1 - jab

2 - cross

3 - lead uppercut to the body

4 - rear uppercut to the body

5 - lead hook

6 - rear hook

(goes on to 12)

I have also seen systems where #4 is the rear uppercut, some where it is the overhand, some where #3 is a hook to the body and so on. But then there are also more than just 6 punches. What about the overhand? Any of those punches to the body? Specifically the liver shot? Some systems have separate numbers for all of them. Some just say something like "3 to the body,” which tends to defeat the purpose of the number system (brevity). And as the numbers go above 6, they vary even more widely. Cus D'amato's system apparently looked like this!

1 - lead hook

2 - rear hook

3 - lead uppercut

4 - rear uppercut

5- liver shot

6 - spleen punch

7 - jab

(and so on)

In any case, one doesn't necessarily need a universal number system. Can just be whatever your trainers and coaches like. But for learning, I like the idea of not being locked into something you can't take with you if you move, go to a different gym, whatever. It is true that some people might call a cross a "straight right hand" but for the most part, in English, punch names are universal.

Though the names themselves may not be the greatest names we could give each punch, I do like that many of them are somewhat self-descriptive. If you tell someone brand new to throw an uppercut, without any training or experience even watching boxing, most will assume that the punch comes at somewhat of an upward trajectory. "Upper,”  right? It's in the name. I often tell people that when they throw hooks, they are making their arm into a hook shape and in the case of the lead side, actually pulling their lower body weight back, like hooking something in. Overhand comes over the top, the liver shot goes to the liver, lead side is your front side, rear side is your back side, etc. Jab and cross aren't particularly descriptive but at least they are the only ones. And calling them 1 and 2 respectively brings to mind another numbering system some of us use for the bathroom.

Now if someone brand new has watched boxing or MMA or even seen a movie/show where they reference boxing or punching in some way, it is very possible that they have heard some of these terms before. Maybe they didn't pay a whole lot of attention but the words are floating around in their mind somewhere. By contrast, it is very unlikely that they have heard the numbering system referenced. Announcers will occasionally mention the numbers but most of the time, it is just the word. Probably about the closest thing your average layperson may have been exposed to is 'the ol' 1-2" referring to a jab-cross, although they may not realize what that means exactly.

The other thing with teaching people new to boxing the number system is that it generally means I have to teach them two things instead of one, right off the bat. So if I'm showing punches and say, "Alright, this punch is called the jab, you're going to blah blah blah (explaining and showing the jab), and we are going to refer to this punch as #1", that becomes two names for one thing. Now it is possible that I never say the word, "jab". It could just be the 1 so I am only teaching them one name for everything but I think that gets awkward in terms of class presentation. Again though, working with someone 1-on-1 or a group who all starts at the same time and will continue for the same time, I see how this can be worth doing.

So, having something more universal, more self-descriptive, with some potential previous awareness (however small) and limiting the amount of terminology to the absolutely minimum are reasons why I prefer to use punch names when calling for combinations and drills. As mentioned earlier, you will often hear me use numbers as well, for anyone familiar with those and to just get more experienced students familiar with them too.

None of this is meant to say that I think teaching people the numbering system is bad or coaches shouldn't do it. We all need to do what we think is best for our particular students in our particular teaching formats. What I would raise objection to is anyone who thinks the numbering system is something significantly better or more authentic. It is shorthand, that is all. An often faster way to call for punches. Anyone who tries to tell you that it is anything else, and that everyone should use it, and anyone who doesn't, sucks, is full of #2 (if you catch my drift).

The Punch That Doesn't Exist?

I have said before that the lead hook is the most dangerous punch in boxing because it is the punch you are the least likely to see coming, in my opinion. The rear hook, on the other hand (literally), is a different story. It is easier to see coming, takes longer to arrive at its target than a straight right and can mostly only land at close range.

Probably because of reasons like these, I have heard boxers and boxing coaches alike not only say that they don't ever throw the rear hook (to the head) but that it doesn't even exist! I doubt they mean it sincerely but nonetheless, people seemingly in the know continue to express this viewpoint. Maybe you've heard something like that too or read it on the internet. Even in some punch numbering systems, the rear hook doesn't appear in the #4 spot as it does in others.

Of course if you have ever watched a boxing card on TV and tried to pay attention to what punches are thrown, you will notice this is not true at all. You will see boxers throw hooks to the head with their dominant, power hand. It is true that they throw fewer rear hooks than many other punches but they certainly do happen. Especially in the clinch or close range scenarios.

And it's not just that we see them in fights, but some very high profile KOs, still talked about to this day, were rear hook KOs like:

• Rocky Marciano's famous "Sunday Punch" vs. Jersey Joe Walcott
• Manny Pacquiao's brutal KO of Ricky Hatton
• Then Manny Pacquiao was KO'd in even more brutal fashion by running into Juan Manuel Marquez' rear hook
• One of Canelo's greatest moment was his rear hook KO over James Kirkland
• Even Jake Paul landed one of the cleanest rear hooks you will ever see against Tyron Woodley

And there are plenty more. Yet sometimes the announcers are even a little complicit in this and refer to a rear hook punch as the overhand right, even when it has no overhand trajectory at all (some even coming slightly upwards). The fighters themselves will do this too. Jake Paul called his punch an overhand that took down Tyron Woodley immediately afterwards. Maybe you could argue that some of these shots are not pitch perfect, 90-degree angle rear hooks but such is the case with plenty of lead hooks too and you would NEVER hear an announcer or fighter refer to them any differently. 

So is there some conspiracy against calling a rear/right hook a "hook"? I am sure there isn't but this has always perplexed me. My guess is that it was one of those old boxing tenets that just kind of floated around for years and years but wasn't worth challenging out loud so people just fell into not acknowledging it at all. If you've heard some boxing coach say there are no rear hooks or you should never throw rear hooks, you may just simply be conditioned into not talking about them, despite what we you clearly see in the ring.

One thing I will acknowledge is that punches are thrown very fast and in the heat of the moment, it can be really hard to even tell what was thrown. We often have to watch a replay or two, especially when dissecting combinations. And as the rear hook is shorter, bent-arm punch, it is much harder to perceive than something like a jab. That can also be why it works in certain cases too. You're in close, punches are flying, your opponent sees your rear hand coming and braces for a cross but you come around their guard and hit them in the side of the jaw or temple area. The rear hook is often the most powerful punch that someone can throw. It doesn't need to be a haymaker like in the movies or a street fight. It can be short, explosive and powerful, travelling a little farther than a lead hook for more force and being on your dominant hand, potentially thrown with more coordination.

Then of course there are rear hooks to the body that are more commonly thrown and plenty effective . I feel like we should start acknowledging rear hooks and end the stigma that they are not useful or even more preposterous, don't exist at all. The next time you hear someone make a cavalier statement like this, tell them to watch a full boxing card, go to YouTube, or better yet, tell Ricky Hatton or Manny Pacquiao or James Kirkland or multiple Roy Jones Jr. opponents that the punch that knocked them out so brutally is not actually real.

Do Pro Boxers Train To Throw Specific Combinations?

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

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

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

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

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

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

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