Posts in category "exercises for boxing"

Make Your Punch Faster

There are so many ways to improve your punching.Most people want to improve either their power or their speed. Punching style is irrelevant.  A straight right hand is fairly standard.  If it’s not straight, it is most likely a  hook, uppercut or an overhand.  This drill works great in increasing the speed of the punch... Read more »

Killer Leg Exercise: Power Lunge & Plyo Series

Robbie Cole is offering a great leg strengthening exercise in the video below.  Robbie, a Muay Thai instructor shares one of his favorite exercises.  I have done this drill and love it.  If you are suffering from a bad lower back you should remove the jumping portion of this exercise.  Other important safety tips include:... Read more »

Upper Body Power Training

Here my client using a 14 pound mecine ball.  The starting position should be either in a fighting stance or a shoulder width position.  Unless you are doing it from a fighting stance, in which case your elbows will be alongside your body, I like this drill with the elbows out.
This is a great exercise for building upper body power and strength.  It is fundamental to those who train in the combat sports.  This plyometric also builds coordination and helps to reinenforce the concept, ‘keep your hands up.’  If you seek more punching power, give this exercise a try.  I do series of 30 second... Read more »
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Tire Training, Achieving the Perfect Fighting Stance

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This drill is a cool variation on shadow boxing. I use a tire sometimes to work on balance and maintaining my center of gravity. This tire is the perfect size for me. It is also a great way to work on circular movement. It can help you learn how to move right and left. If... Read more »

3 Great Footwork Drills

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This movie includes 3 footwork drills. They can easily be incorporated into any type of combat sports class. They are excellent for classes that have circuit work. Of course you can hone your stance and footwork on your own by doing these solo. As your footwork becomes more fluid, you will reap the benefits of... Read more »

Punching Power for Boxing/MMA A Simple Cable Exercise

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There are so many great exercises that enhance punching power.  Squat jumps for example will make your punches more powerful.  The power of a punch is generated from the legs.  In fact, the biomechanics of the punch begin with the muscles in your feet (off the ball of your foot) firing through the calf and... Read more »
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Develop Punching Power: Great for Cross-Training

There are so many fantastic sport specific exercises for boxing, muay thai, MMA and kickboxing.  I consider this to be a fundamental exercise.  It offers a true application of straight punches.  The difficulty with this exercise is that you need to know how to punch before adding it to your routine.  This exercise expects you... Read more »

Marathon Recovery Day 2- IT Band and Hip Pain?

As I mentioned yesterday, there are several phases to recovering and rebuilding the body after running a marathon.  I am featuring two activation stretches/exercises that you can do with the foam roller.  They are different than the typical foam roller exercises in that they are focused on the muscles firing properly.  In re-engaging this relationship... Read more »

5 Back Exercises You Can Do at Work

Lay flat on the floor on your stomach.  Fully extend your arms and legs.  While keeping your forehead flat on the ground, slowly lift the opposite arm and leg off the ground.  Do not bend the knee, imagine someone trying to pull your shoe off your foot as you lift the leg.  Your hips should be pressed on the ground and your gluts should be tighten.  Do not kick the leg up.  (The movement is similar to the doggie bridges)  Do 10 reps slowly at 2 - 3 sets, two or three times per week.
An achy back, is no unusual experience. Regardless of the sport you practice, lower back pain is common among them all.   All sports require you to move through flexion and extension  (bending forward and leaning back), lateral flexion (side bend movement) and rotation (turning at the waist).  These ranges of motion are mandatory for movement.  ... Read more »
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Strength Training for MMA/Boxing

Single Arm/Leg Balancing Press http://www.youtube.com/watch?v=AiSIIsH-L2Y This is one example of a joint stability exercise that we have integrated into our routines at POW. July and August have had a goal of joint stability. We rotate our goals every 1-2 months. It is a challenging exercise, but I love it because it can be done in... Read more »