The Knockout Boxing Guide

Knockout Frank
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The Knockout Boxing Guide

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Table of Contents
              Chapter1: The History of Boxing Chapter 2: The Rules of Boxing Chapter 3: The Brain Game Chapter 4: Hit Where it Hurts Chapter 5: Boxing Style Chapter 6: The 4 most powerful punches Chapter 7: Tips for explosive punches Chapter 8: The Self-Defense Chapter 9: Know the Medical concerns Chapter 10: The Endurance part Chapter 11: Conditioning Chapter 12: Stance Chapter 13: Exercises Chapter 14: Governing and sanctioning bodies 4 11 13 15 23 24 25 27 31 32 35 36 38 45

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Chapter1: The History of Boxing
Boxing, also known as pugilism or fist-fight, is basically a combat sport of prehistoric origin. According to archaeological evidences, Berbers and Egyptians may have practiced the sport as early as 3000 BC. A Sumerian relief carving from the third millennium BC also declares the existence of this sport. The earliest evidence for boxing in the Mediterranean can be traced back to 1500 BC in the Minoan civilization. A sport that resembled boxing existed amongst the ancient Greeks (who called it Pygme/ Pygmachia) and Romans. It was called ‘pugilism’, a term now often used for boxing. It was distinctly different with ancient Greek wrestling in that it was based on the use of fists. Ancient boxing had no weight classes, rounds, time limits etc. unlike the one we have in the modern day form Instead of gloves, fighters used to wrap their hands in strips of hardened leather to protect the fist which at times caused unpleasant injuries to the opponent. A Greek legend states that Theseus, said to have lived around the 9th century BC, invented a style of boxing where two men, sitting face to face, beat each other with their fists until one of them was killed. With time, the boxers began to fight while standing wearing gloves and wrappings on their arms below the elbows. Though otherwise they were competed naked. It was first accepted as an Olympic sport in 688 BC. During that period, participants trained on punching bags called a korykos and fighters wore leather straps called himantes over their hands, wrists and to protect them from injury. Those straps left their fingers free. According to a legend had the Spartans were the first to box to prepare for sword and shield fighting. In ancient Rome, there were two forms of boxing namely the athletic form, that was adopted from the Greeks and gladiatorial form. In ancient Rome, fighters used to be either criminals or slaves who hoped to become champions and gain their freedom. Eventually, the growing popularity of fist fighting saw even the aristocrats in the ring, but the practice was eventually banned by Caesar Augustus. In 393 A.D., the Christian emperor Theodosius banned Olympics and in 500 A.D., Theodoric the Great banned boxing as he felt the sport is an insult to God because it disfigures the image of God i.e. face . However, this diktat hardly had any effect outside the major cities of the Eastern Empire and boxing remained popular in Europe throughout the Middle Ages and beyond.
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Get yours now! . A boxing contest-336 BC Gloves used in ancient boxing pdfMachine A pdf writer that produces quality PDF files with ease! 5 Produce quality PDF files in seconds and preserve the integrity of your original documents.Ancient form of boxing Thus it can be safely mentioned that the sport of boxing has its origins in the form of hand to hand combat derived taken from the ancient civilizations of Egypt. Compatible across nearly all Windows platforms. and Rome. if you can print from a windows application you can use pdfMachine. Greece.

It was "Broughton's Rules" that governed boxing from 1734 until 1838. Figg travelled around England giving cut and thrust exhibitions. Jack Broughton succeeded Taylor. also known as the father of “boxing rules” formed the first boxing code. After the death of Broughton wickedness slipped in. but left leeway for wrestling and rough and tumble fighting. Jack Broughton. which stated that a round ended when one fighter went down or his knee touched the ground. and the period became known as the period of "the Double Crosses” until the appearance of Daniel Mendoza.The Ancient Champions James Figg James Figg who built his Amphitheatre in 1719 was Boxing’s first recognized champion. if you can print from a windows application you can use pdfMachine. and was a great contributor to the sport’s popularity. Get yours now! . under the name "London Prize Ring Rules". in 1734 which barred eye scooping and hitting a fallen opponent from the sport. After his death died in 1740 George Taylor one of his pupils succeeded his championship. pdfMachine A pdf writer that produces quality PDF files with ease! 6 Produce quality PDF files in seconds and preserve the integrity of your original documents. Broughton also brought into play the idea of blocking and some defense to the sport. Compatible across nearly all Windows platforms.

Daniel Mendoza Daniel Mendoza. It was his study of defense techniques that revolutionized boxing. 1781. he won the British Championship in 1807 by defeating Jim Belcher in 41 rounds. The role of scientific finesse wasn’t recognized. Get yours now! . He was awarded a championship belt in 1809. sidestepping. if you can print from a windows application you can use pdfMachine. the first Jewish fighter to win a championship made many contributions to the development of boxing as an art form. Compatible across nearly all Windows platforms. Born on July 8. Mendoza won the British Championship in 1791. Tom Cribb is the next major figure in the arena who was one of England’s most celebrated champions. when he defeated Belcher again in 31 rounds in 1809. Tom Cribb pdfMachine A pdf writer that produces quality PDF files with ease! 7 Produce quality PDF files in seconds and preserve the integrity of your original documents. and effective use of a straight left jab. Prior to Mendoza success in this sport depended mainly on beastly power and endurance. It was Mendoza who framed the technique of guarding.

if you can print from a windows application you can use pdfMachine. and under his patronage Richmond. defeated a number of top heavyweights.000 side bet. Tom Hyer pdfMachine A pdf writer that produces quality PDF files with ease! 8 Produce quality PDF files in seconds and preserve the integrity of your original documents. while New York was under the British troops. Richmond by thrashing in succession three British soldiers in a pub attracted the attention of General Earl Percy. who was only a middleweight. a heavyweight weighing 185 pounds. Richmond received fame as "the Black Terror. It took place on Feb 7.For many years it was hardly ever that anyone with black skin dared his chance in the ring. the son of a Georgia born slave. Get yours now! . The British General took Richmond to his homeland. 1849. During 1777. Compatible across nearly all Windows platforms. was the next top black fighter. who later became the Duke of Northumberland. The first "American Champion" was Tom Hyer who challenged “Yankee” Sullivian in the first American championship match for a $5. With a number of victories under his belt. The first renowned black boxer was Bill Richmond. Tom Molineaux. with Hyer the victor in 16 rounds.

British fighters such as Mike McCoole. at least in American eyes. agreed to sponsor a set of rules. literary giant such as Charles Dickens were present amongst the audience. England on April 17. Soon after "tournaments" offering cash prizes for contestants sprang up in the 1870's. Heenan. Sullivan won the World Heavyweight Championship.000 in his career as a prizefighter. Compatible across nearly all Windows platforms. pdfMachine A pdf writer that produces quality PDF files with ease! 9 Produce quality PDF files in seconds and preserve the integrity of your original documents. if you can print from a windows application you can use pdfMachine. Officers from Navy and Army.In the U. He reportedly earned over $900. Sullivan rose to fame boxing was the most popular sport in the free world." In England. 1860 between the British Champion Tom Sayers and the American champion John C. Sullivan Sullivan was a bare knuckle heavyweight champion for ten long years and became America's first true sports hero. Get yours now! . sparring exhibitions and on stage. That was the first real "sporting event" to attract celebrity from all corners of England and France. These new rules were first put into practice in 1867 in the first "Queensbury Amateur Tournament". Tom Allen and Joe Goss helped to establish boxing firmly in America. knocking out Paddy Ryan on Feb 7. John L. written by Arthur Graham Chambers. MS.S. John Sholto Douglas. The battle was a hard encounter that lasted 2 hours and 20 minutes and Heenan was recognized as "World Boxing Champion. to cover the sport. Members of the British parliament. The First Championships The first World Championship in boxing took place at Farnborough. When “The Boston Strong Boy” John L. 1882 in Mississippi City. the ninth Marquees of Queensbury.

1892 in New Orleans. Get yours now! . Corbett.James J. Thus began the modern era of boxing. if you can print from a windows application you can use pdfMachine. Compatible across nearly all Windows platforms. and it barred the use of wrestling. La. Corbett James J. defeated Sullivan for the World Heavyweight Championship on Sept 7. Ancient Olympic Games pdfMachine A pdf writer that produces quality PDF files with ease! 10 Produce quality PDF files in seconds and preserve the integrity of your original documents. Corbett demonstrated his innovative footwork and skills to outclass the raw power and strength of Sullivan when he knocked out the defending champion in the 21st round. The bout was fought as per the "Marquis of Queensbury Rules" which stated that the fight has to with gloves. also known as "Gentleman Jim". a round was to last 3 minutes in length.

pdfMachine A pdf writer that produces quality PDF files with ease! 11 Produce quality PDF files in seconds and preserve the integrity of your original documents. Kicking. We can also find some jurisdictions and sanctioning agencies having a "three-knockdown rule".Chapter 2: The Rules of Boxing Since their publication in 1867. tripping. the following are prohibited in boxing:-   Acts of hitting below the belt. In case it so happens that there is no stoppage of the fight before the agreed number of rounds. A "standing eight" count rule may also come into play. A minute is spent between each round with the fighters in their allotted corners receiving tips and attention from their coach and staff. Usually three judges remain present at ringside to score and assign points to the boxers. anywhere from three for an Olympic bout to fifteen for a professional fight. each boxer enters into the ring from their assigned corners and must stop to fight at the signaled end of each round. head-butting. defense and knockdowns. The one with the higher score at the end of the fight is judged as the winner. allowing the referee the scope to ascertain if the boxer is in the condition to continue. the winner is decided on the basis of the referee's decision or judges' scorecards. in which three knockdowns result in a TKO. Compatible across nearly all Windows platforms. The fight is controlled by a referee from within the ring. biting. if you can print from a windows application you can use pdfMachine. It is through a knockout that a boxer may win the bout even before a decision is reached. holding. based on the connected punches. pushing. As per present rules. or KO) or if the opponent is deemed too wounded to continue (called a Technical Knockout. Get yours now! . Each fighter has an assigned corner of the ring. To achieve a victory in this sport the opponent has either to be knocked down to the extent that he is unable to get up before the referee counts to ten (called a Knockout. The Marquess of Queensbury rules have been the rules governing modern boxing. or hitting with any part of the arm other than the knuckles of a closed fist. the referee begins counting until the fighter returns to his or her feet and can continue. or TKO). in which the referee counts to eight to a boxer who regroups his or her footing after a knockdown. A boxing match typically consists of rounds. If a fighter is knocked down and touches the canvas floor of the ring with any part of his or her body other than the feet. At the beginning of each round. spitting or wrestling.

pdfMachine A pdf writer that produces quality PDF files with ease! 12 Produce quality PDF files in seconds and preserve the integrity of your original documents. In case of accidental fouls that may end a bout.  Hitting the back. or ducking below the belt of their opponent. Get yours now! . holding an opponent while punching. it may lead to a "no decision" result. can issue warnings. back of the neck or head (called a "rabbit-punch") or the kidneys. or even disqualify the offending boxer. Holding the ropes for support when punching. Violations of these rules are called "fouls" and the referee. if you can print from a windows application you can use pdfMachine. deduct points. Compatible across nearly all Windows platforms.

So. Maybe. pdfMachine A pdf writer that produces quality PDF files with ease! 13 Produce quality PDF files in seconds and preserve the integrity of your original documents. Effort is another name of the game! Boxing is different from other team sports. So. they can provide tips and advices.it becomes his only purpose of life. inspite of injuries. They must stand up to the bouts dealt out by an equally reflexed opponent. it is an absolute necessity that a boxer needs to train his mind as tough as his or her physique. Even trainers like Eddie Futch and Angelo Dundee were not allowed inside the ring during a round. are decisions that the boxer has to take. Irrespective of skill and strength. There is an unique aspect about boxing. the most physically challenging sport. to be or not to be at the gym. what may be called motivation. And. as many of the decisions must be made on your own. This comes from deep inside. Here the boxer cannot just look at the referee to call “timeout”. No one else can take it. Get yours now! .. Here the boxer is alone inside the ring.Chapter 3: The Brain Game Boxing is not just getting into shape and becoming a master of the tools of the sport. the fighter begins to eat. drink and sleep boxing. The best trainers in the world are as good as the trainee At most. a time comes when a boxer gets tired inside the ring. requires the boxer to possess both upper and lower body strength in addition to extraordinary levels of cardiovascular stamina. except the boxer himself. if you can print from a windows application you can use pdfMachine. A real boxer is a real fighter. There will be days when you are tired and not willing to hit the roads for training. And every effort one exerts here takes the boxer towards win in the ring. To sleep or wake. even your trainer is not there to remind you of your schedule. the mind takes over. but the ultimate decision rests with the fighter. So. he or she had to continue the fight till the bell rings. To develop and nurture the right mental fortitude is equally important to succeed inside the ring! Boxing. The moment a fighter is hungry to succeed in the ring. you got to decide what you are going to do. and he or she never takes the option to quit the ring regardless of the circumstances they face inside the ring. Compatible across nearly all Windows platforms. This requires a tremendous amount of mental strength and stamina.

He must quickly learn from his losses and be there to fight another day. Down The Locker Room That’s another mental test when a boxer waits there before the bout . if that happens. in the ring In the ring. He can do some shadow to loosen up his nerves. there is perhaps no second alternative.Boxing is a sport for warriors. So. This has to be there within. it can brainwash him to the extent that he begins to doubt his own preparation for the battle. so that it works for the fighter instead of working against. And when the bell rings. needs to train likewise. The toughness and ethics that build a champion cannot be imparted. the sport is all about mental and physical toughness and one. It’s important that the fighter hides his concerns from his opponent and deny him that psychological edge. Now. while his trainer if busy with the rest of the team. he should have that mental back up to recapture his strength and fight back. On one side such thoughts race through his mind. the fighter is left to himself there. That can be about the conditioning or the strength and track-record of the opponent. which can unnerve anyone as most are not acquainted with one-to-one fight. the fight is almost lost even before it begins. where the fighter can get hurt any moment. so many doubts can creep into the fighter’s mind. And. the sport is only for those who have that mental and physical bearing. who has sweat and bled in the gym to knock you out. pdfMachine A pdf writer that produces quality PDF files with ease! 14 Produce quality PDF files in seconds and preserve the integrity of your original documents. The fighter’s mind can do lots of tricks. if the boxer is floored. who dares to be a champion here. a boxer loses. even he needs to stand to that. he might get boos from public and media. the wait in the locker room is like an acid test. A boxer has to fight and continue to learn. In case. but on the other he is to maintain his cool and composure. all dilemmas vanish and the fighter fights with all his mind and heart. Thus. the boxer gets seasoned and learns to cope up with all pressures and anxieties of the arena. So.Very often. With experience. but dedicated training and experience helps them to get rid of those. if you can print from a windows application you can use pdfMachine. Compatible across nearly all Windows platforms. In such situation. That’s why most cannot get along with the feeling of waiting to confront with another man. There isn’t any boxer who doesn’t face fear. Get yours now! . Thus. proper conditioning of mind is an absolute necessity.

hook (left and right) Uppercut (left and right). but you cannot win if you cannot hit your opponent. straight ( left or right). You can deliver boxing punches anywhere above the waist and it is best to combine where they are delivered. Hang a nonchalant face when you are into the ring. Here are the two things which are important for you to remember: Keep your opponents guessing. a good offence is a must. pdfMachine A pdf writer that produces quality PDF files with ease! 15 Produce quality PDF files in seconds and preserve the integrity of your original documents. if you can print from a windows application you can use pdfMachine. A solid defense is great. To win a boxing battle. Get yours now! . you can divide offensive moves in four parts:    the jab.Chapter 4: Hit where it Hurts It’s a fight game…. Never be predictable and allow your opponent to anticipate your order of punches. Compatible across nearly all Windows platforms. you can’t win if you can’t punch! In boxing. This is where the role of a “punch” comes into play.

Now. So. in the beginning has to make an effort to keep the non-punching hand up where they should be. This punch. I hope you understand the reason of The jab being your favorite punch. Keep that ready but initiate the fight with a constant volley of jabs. your right instead of protecting your chin strangely slides down to chest height. keep the left foot forward and the other way round. Compatible across nearly all Windows platforms. Get yours now! . You need a lot of practice to perfect it. Breathe out with every punch breathe through pursed lips making a quick short "fffffff" sound. Don't be too eager always to unleash the power punch. It’s natural. This helps in your power distribution. Now. to forget about the hand which is supposed to work as protector when the other is at offence This is especially when you throw the jab with the left hand. One more thing…if you are a right hander. these are the technical aspects. If you watch yourself in the mirror and you will see that when you are jabbing with the left. It doesn't take much of your energy. let’s dig into some more details of the punch types mentioned at the beginning of the chapter:- The Jab This is your most important punch. So. These smaller hits can do tonnes of damage. A Jab pdfMachine A pdf writer that produces quality PDF files with ease! 16 Produce quality PDF files in seconds and preserve the integrity of your original documents.. can do immense damage to your opponent and does not leave you bare for a counterstrike. everyone. but can win the fight for you. what about the hand which is not punching? For the beginners it is a common error. if you can print from a windows application you can use pdfMachine. But. if delivered correctly. if you are lefty. The Breathing Part Never hold your breath when you punch.

You throw your left hand in a straight line from your chin towards the target. Compatible across nearly all Windows platforms. the left hand delivers the blow. So that is what you practice.. all your punches are snapping motions. how to deliver that? The jab is delivered with the hand of the foot which is forward. pdfMachine A pdf writer that produces quality PDF files with ease! 17 Produce quality PDF files in seconds and preserve the integrity of your original documents. this is an arm punch. which gives you an extra thrust. As you can understand. Get yours now! . your fist has to be fully clenched. Your fist should be fully clenched At the moment of impact. Finally. In case. You can also add more power in your jab by twisting your trunk slightly and throwing your hip forward as your arm goes. your opponent is coming in too quickly. 3. As your arm nears the target you begin to turn it from a quarter to half notch inward and begin to compress your fist. With practice. it’s like this. get your arm back to your guard just as swiftly as it shot out. set a powerful jab to his head to make him think twice about doing it again. For a right hander. if you can print from a windows application you can use pdfMachine. 4 jabs in a row with 100% precision.Now. But why the step forward? It’s simply because it minimizes the distance between you and your target. So.Speed out…BREAK …speed back. so there shouldn’t be distribution of weight. you should be able to deliver 2. Remember.

Compatible across nearly all Windows platforms.The Straight Right or Right Cross .get back. So. you have to be careful as the moment you transfer weight you are unbalanced for a fraction of a second. After the hit. don’t dip your shoulder or wrap up.. your arm and fist are like the tip of the sword which makes the bang.The Natural Punch! The Cross-straight right I’m sure you will love this one.and you need to learn to do it correctly. you are in a vulnerable position for the split second when your weight is in transfer. pdfMachine A pdf writer that produces quality PDF files with ease! 18 Produce quality PDF files in seconds and preserve the integrity of your original documents. your right hand flies towards the target in a straight line from your chin. It is the most natural and a power punch as it involves a relocation of weight. Get yours now! . Remember… speed up ……SNAP…. You can say. Here. your torso torques to the left and you spin on the ball of your back foot. But it’s different from a jab. But you need to be careful when you use it for the reason that whenever you redistribute your weight. To Deliver From your natural stance. there is a weight transfer. get your right hand back to the guard and the original stance back as fast as possible. The Left Hook –the infamous one! This is an inside power punch .a tricky one. This brings your weight forward into the punch.. it’s a punch which is delivered by the entire side of your body. Here.. When you throw the straight right. So. Again. if you can print from a windows application you can use pdfMachine. in case your opponent times it right…well!!! . as your arm goes.

pivoting on the front left foot.This punch initially targets the sternum i. your elbow will hit the target. This protects your head from a possible a left hook from your opponent and also in case you miss with your fist. The follow through can get your opponent on the chin. accelerate through the punch………BREAK……… accelerate back. Compatible across nearly all Windows platforms.In order to deliver a left hook. keep your fist relaxed. Get yours now! . Once you have your arm in place. When you follow through with your hook. Like all punches. simply knocks him out.e. and if hit right. When your front left foot centers. They’re very effective and come from below . rapid turn that involves your leg. torque your body around and end up getting your fist to your chest as your elbow points to the target. trunk arm and fist. if you can print from a windows application you can use pdfMachine. get your elbow parallel to the floor. From there… recover. think of it as if you are smashing something under. torque your left side. Hook The Uppercut This punch is used when you are just too close to your opponent…what you call the “inside fighting”. This is a powerful. pdfMachine A pdf writer that produces quality PDF files with ease! 19 Produce quality PDF files in seconds and preserve the integrity of your original documents. the center of the chest.

To pick a spot on his chest and use your tangential vision to tune into his hands can be a good idea.Uppercut To Deliver To deliver a left uppercut. 2. 4. Here. That’s your offence in a nutshell. reach the target pushing up off the floor and bring your fist to land in the sternum. if you can print from a windows application you can use pdfMachine. Envisage and time your punches to the perfection. And. you need to dip your elbow towards your hips that brings your head forward and down. pdfMachine A pdf writer that produces quality PDF files with ease! 20 Produce quality PDF files in seconds and preserve the integrity of your original documents. but you may have such feeling. you rotate your palm in. Keep your eyes pinned at your opponent’s hands. The right uppercut is just a mirror image of the left. Your feet actually never leave the floor.. The Art of Counterpunching This is the link between offence and defense. you have to do the following: 1. Never move backwards. Counterpunching is an approach of its own. Anticipate signs of an incoming punch. the power of the punch comes from the legs when you push up. don't forget to RECOVER quickly. An effective counterpunch is the one which helps you to recoup and put the fight in your favor. Don’t stop there and keep your fist moving up to hit the head as a secondary target. Get yours now! . Compatible across nearly all Windows platforms. bend your legs. here too. 3. Simultaneously. To learn counterpunch.

but never take your pdfMachine A pdf writer that produces quality PDF files with ease! 21 Produce quality PDF files in seconds and preserve the integrity of your original documents. Jab Uppercut Step Left or right. remember. Whenever your opponent does this. Straight Right Left Hook Slip. A well timed counterpunch can end that flurry just as speedily as it began. Compatible across nearly all Windows platforms.Application For you. never back up. cover up if needed. he is soon going to apply a cartload of energy. with sense of nothing you thought a boxer should have. Get yours now! . here are some situations and your possible counterpunches:Your Counterpunch Jab Slip. if you can print from a windows application you can use pdfMachine. Stick to your floor. Left Hook Slip. Learn to protect yourself against the bout It may so happen that you fight with someone whose arms swing wildly. As said above. Left Hook to Body Step Left. . Straight Right to Head or Body Dodge the Punch. Straight Right Situation Jab Jab Jab Jab Straight Right Straight Right Straight Right Left Hook Left Hook (likely both punches will land) Left Hook Duck. Jab or any punch.

In such situation. When you see your opponent in that blind fury. When you pick your opening and hit back. what you need to do is . remember. You may get hit a few times. to win through…Control your fear and panic. hit back hard. they would get stunned. the advantage is yours. but keep looking for the opening and the moment it comes. When someone sees a flurry coming… 99% of people begin to move backwards and take a self-protective stance. if you can print from a windows application you can use pdfMachine.. So.eyes off of him. Compatible across nearly all Windows platforms. they are not thinking at all.pose yourself like a matador waiting for the bull to charge in. pdfMachine A pdf writer that produces quality PDF files with ease! 22 Produce quality PDF files in seconds and preserve the integrity of your original documents. Instead. Letting them to continue with their flurry let's them control the fight and that’s not definitely the way you want. Get yours now! . And for a split second. step aside or slip and then punch.

Get yours now! . The third style is that of the Outside Fighter. Compatible across nearly all Windows platforms. This type of boxer throws single and powerful punches against their opponent. This style is played very forcefully and involves lot of aggression. The strategy here is to tire out your opponent rather than knock him out.Chapter 5: Boxing Style The Three Main Types There are three main styles:The first style is the Brawler. The second style is of the Inside Fighter. Those who use this style generally stay at the outside of the ring and keep their opponents away from them. if you can print from a windows application you can use pdfMachine. pdfMachine A pdf writer that produces quality PDF files with ease! 23 Produce quality PDF files in seconds and preserve the integrity of your original documents.

Another punch is like a cross with an upright hook… done in a manner so that the blow lands from a vertical angle rather than a flat one. A good overhand punch is another one.Chapter 6: The 4 most powerful punches Accuracy and Timing are the buzzwords of getting a “knockout” win rather than raw power. It’s like plunging a softball in a route where it will land 6 inches in front of your lead foot. Compatible across nearly all Windows platforms.. When you come to boxing. Get yours now! . It can be thrown straight or at an angle. This involves inclining the upper body sideways and rotating the punching arm towards the target. The left hook thrown tight on the inside is a punch that opponents seldom see coming because of its distance and angle.What you need to do is make a fist like a hammer. “The Death Touch”. a clean and effective punch is the name of the game. raise your arm… get your fist down just like a hammer… and hit with the bottom of your fist. The ninjas call this. It’s most effective when your opponent expects more "orthodox" punches. DOUBLE LEG TAKE DOWN. The right uppercut is another punch very useful for knockouts. It's a punch that converts your body mass into technique.     pdfMachine A pdf writer that produces quality PDF files with ease! 24 Produce quality PDF files in seconds and preserve the integrity of your original documents. if you can print from a windows application you can use pdfMachine.

But can you deny the fact that in boxing nothing jacks the crowd more than a thundering knock that suddenly ends a fight! Have you ever thought as what gave the legendary Rocky Marciano that fearsome knockout punch? And how can you get one too. for when you are forced to defend yourself and your loved ones? pdfMachine A pdf writer that produces quality PDF files with ease! 25 Produce quality PDF files in seconds and preserve the integrity of your original documents. no doubt about it. Compatible across nearly all Windows platforms. The feints…footwork…. Get yours now! .Chapter 7: Tips for explosive punches Boxing is indeed a sweet science. hooks….jabs …. if you can print from a windows application you can use pdfMachine.uppercuts that flow in sequence and the dazzling pace and accuracy.

Do squats and deadlifts. This builds up your fast-twitch muscle fibers. Also. is known as a kihap. Compatible across nearly all Windows platforms. sprinting. and compound exercises that build true power. Go all out with a punching bag.Here are your tips: Apply plyometrics like passing a medicine ball. Get yours now! . punch it as hard and long as you can …. pdfMachine A pdf writer that produces quality PDF files with ease! 26 Produce quality PDF files in seconds and preserve the integrity of your original documents. do it bare handed. ballistic pushups and skipping to your workout routine. if you can print from a windows application you can use pdfMachine. which render more explosive power. lift weights. Use the earth below for traction and power. and remember. When you throw a punch keep your feet flat on the ground. Breathe in while you load up. and exhale when you strike. This method is used in martial arts as well..      Visualize your fist punch through the object rather than punching on it.

To drop down with the back straight so that a punch aimed at the head misses entirely.Move the upper body or head to your back so that the punch from your opponent misses. Here are a few:  Slip – Just rotate the body to let go an incoming punch. it’s called "bobbing to the inside" and when you move outside the opponent's extended arm. Get yours now! . Slip  Sway . As the opponent's punch comes. When you move inside the opponent's extended arm. This turns your chin sideways and the punch "slips" past. you rotate the hips and shoulders. Once you evade the punch.   Bob . As your opponent's punch arrives. come back to an upright position. Compatible across nearly all Windows platforms. Duck . bend the legs quickly and at the same time shift your body either right or left. and you call it "bobbing to the outside". pdfMachine A pdf writer that produces quality PDF files with ease! 27 Produce quality PDF files in seconds and preserve the integrity of your original documents.Chapter 8: The Self-Defense There are several methods you can use in order to dodge or block punches.Move the head laterally and below an incoming punch. if you can print from a windows application you can use pdfMachine.

Bob  Parry/Block – Here you use your shoulder. you try to "tie up" the opponent's hands in a way that he is unable to throw hooks or uppercuts. hands or arms as defensive gears to protect yourself. you hold the hands high to protect your head and chin. Get yours now! . But remember. And you tuck your forearms against the torso to impede body shots. you rotate the hips and allow the incoming punches "roll" off the guard. Cover up  The Clinch – This is a rough form of grappling and you do it when you are too close to your opponent to employ straight punches. In this case. Block  The Cover-Up – This is the last opportunity you have to save your unprotected face or body. Compatible across nearly all Windows platforms. While protecting your body. Generally a block receives a punch while a parry deflects it. this type of guard is weak against attacks from below. Here. To do pdfMachine A pdf writer that produces quality PDF files with ease! 28 Produce quality PDF files in seconds and preserve the integrity of your original documents. if you can print from a windows application you can use pdfMachine.

Compatible across nearly all Windows platforms. scoop back under his forearms to grasp the opponent's arms tightly against his own body. Here.so. Each style has its own variation and you can adapt anyone in accordance with the situation: Crouch fighters use the "peek-a-boo" or “earmuffs” style. if you can print from a windows application you can use pdfMachine. Get yours now! . you loop both hands around the opponent's shoulders. Peek-a-boo  Cross-armed – For this guard. your hands are placed next to each other in front of your face and elbows are kept tight to the body. This style is what you learn when you begin to box and it’s actually a “middle-of-the-road” style in terms of counterpunching. But this is only a temporary match state and is quickly dissipated by the referee. Clinch The Guard you should have There can be several defensive positions which you might use in boxing. you place your forearms on top of each other horizontally in front of the face with the glove of one arm being on the top of the pdfMachine A pdf writer that produces quality PDF files with ease! 29 Produce quality PDF files in seconds and preserve the integrity of your original documents.

Here. he makes himself vulnerable to shots thrown at good angles. Compatible across nearly all Windows platforms.  Philly Shell or Crab – In this style. But remember. to corner opponents. this style has a hole. Learn Ring Generalship It’s nothing but the strategy you adapt to position yourself in the ring. When in the centre. Strategically. Moreover. if you can print from a windows application you can use pdfMachine. Bolo Punch Mohammad Ali pdfMachine A pdf writer that produces quality PDF files with ease! 30 Produce quality PDF files in seconds and preserve the integrity of your original documents. You can go for this style when you decide to counterpunch as it allows you to slip punches by rotating and dipping your upper body and striking blows to glance off the fighter. when a boxer moves around you. the boxer is also less likely to get knocked backwards against the ropes.elbow of the other arm. it’s the ring’s centre that most boxers prefer from where he can force the opponent to circle around him. the centre of the ring is always the best location. Some less common strategies in boxing include “rope-a-dope” used by Mohammad Ali against George Foreman in 1974 and “bolo punch” seen in Olympic boxing. when you are static and not rotating he is open to be hit. Your lead hand rests on the opposite side of the fighter's trunk and the back hand is placed on the side of the face. So. This is the most effective method to minimize your head damage. you position the lead arm across the torso usually somewhere between the belly button and chest. Get yours now! .

the American Association of Professional Ringside Physicians was established to create medical protocols through research and education to prevent injuries in boxing. if you can print from a windows application you can use pdfMachine. Professional boxing is banned in Norway. there is no clear division between the force required to knockout a person and the force likely to kill him. In 1997.Chapter 9: Know the Medical concerns Let me tell you that knocking a person unconscious may cause permanent brain damage. There were similar calls to ban boxing by the British Canadian and Australian Medical Associations as well. boxing spokesman for the British Medical Association. As said by Dr. Iran and the Democratic People's Republic of Korea." A study on amateur boxers done in 2007 revealed that even protective headgear isn’t enough to prevent brain damage. Do you know that since 1980 more than 200 amateur and professional boxers have died either in the ring or training injuries? The Journal of the American Medical Association called for a ban on boxing in 1983.: "It is the only sport where the intention is to inflict serious injury on your opponent. and we feel that we must have a total ban on boxing. Bill O'Neill. Compatible across nearly all Windows platforms. Get yours now! . Boxing is the only sport where hurting the opponent is the goal. said the supporters of the ban. Furthermore. pdfMachine A pdf writer that produces quality PDF files with ease! 31 Produce quality PDF files in seconds and preserve the integrity of your original documents. Iceland.

here it is:-: The head should be upright and the chin in a neutral position. Grasp this stretch for 10 to 15 seconds. Stretching Techniques Do stretching everyday. Your elbows should be at 90 degrees and hands partially open. forward and back and minimize its crossing the body. Remember that. Compatible across nearly all Windows platforms. working on bags or skipping but there is no alternative to a properly designed running program that would enhance that conditioning. If you want to know of an effective running technique. Take due care to minimize the contact time of your foot and ground. with the torso giving support to the lower back. Swing your arms straight. This takes your muscle and joints through a full range of motion. See that your hips lean upwards. pdfMachine A pdf writer that produces quality PDF files with ease! 32 Produce quality PDF files in seconds and preserve the integrity of your original documents. there is specifically designed roadwork for specific for each individual. Your knee should move as straight as possible Don’t do too much of up-and-down movement. if you can print from a windows application you can use pdfMachine. It helps in proper alignment of the muscle tissues and expansion of muscles that are tight. It’s better if you start with a running schedule at an easy pace for at least 6 to 8 weeks and slowly increase the distance you run. and then swing it forward. You may follow these tips and know how to go about it: Benefits of Roadwork You might get a fairly good conditioning from other forms of boxing training such as sparring. you need to possess an impeccable endurance if you really intend to make any impact in the ring. Keep your shoulders relaxed and down.Chapter 10: The Endurance part How powerful and perfect your offence might be. Start with a warm-up stretch. Get yours now! . Allow your foot to fall directly below your knee.

This sport’s work/rest ratio is 3:1. while the other two are of short terms. delaying the pre-mature use of the lactic acid system. Get yours now! . Hold this one for 30 to 40 seconds. This can be done by raising the tolerance to lactic acid build-up.. Your energy is released when your ATP is broken down into ADP (adenosine diphosphate). Let me now take you through a short tour of the energy system:    Remember. Don’t forget to do stretching in a relaxed environment.Remember that. This is a complex process having three stages: breakdown of glucose  The Krebs Cycle  The Electron Transfer Chain pdfMachine A pdf writer that produces quality PDF files with ease! 33 Produce quality PDF files in seconds and preserve the integrity of your original documents. Let me tell you that. it’s fueled by three different energy systems namely the aerobic system. Some more important points:Boxing is a sporadic sport and requires a good amount of anaerobic fitness which is estimated to be 70-80%. your aim should be to delay the fatigue. whether an exercise or sport. Never bounce into a stretch or overdo it. increasing provisions of phospho-creatine to create ATP. When you condition yourself. Here as a boxer. clutching it at a point where tension is felt… relax … then move a fraction further into the stretch. the lactic acid system (anaerobic glycolysis) and the ATP-PC system.ATP (adenosine triphosphate) is your foundation of energy for all muscle contractions. slow static stretching is effectual in dropping the muscle pains that can happen after the exercise. The aerobic pathway is a long-term energy system. Aerobic System Aerobic glycolysis takes place when oxygen is readily available to break down pyruvate into ATP. To improve flexibility do stretching on a regular basis and relax your muscle tissues…that’s most important. Compatible across nearly all Windows platforms. you need to sustain power at a high percentage of V02 max. improving effectiveness of oxygen use and recovery between powerful bursts of activity. if you can print from a windows application you can use pdfMachine. It won’t increase your flexibility.

Here the motive is to increase the working capacity of the heart and its ability to deliver oxygen to the muscles. Also. 20 sets of 20m sprints (work/rest ratio of 1:4) pdfMachine A pdf writer that produces quality PDF files with ease! 34 Produce quality PDF files in seconds and preserve the integrity of your original documents. let me tell you that this training is physically hard and can radically decrease the store of glycogen. In this type of training. This can happen during exercise periods of around 90 seconds. recovery periods are long because the lactic acid leads to exhaustion. if you can print from a windows application you can use pdfMachine. It is performed with intervals ranging from 15-40 seconds to 40-90 seconds. Creatine Phosphate is used to generate intense bursts of activity. The only difference is the breakdown of glucose into pyruvic acid It is from pyruvate that Lactate is produced and transformed to lactic acid. You can go for the following methods to develop aerobic stamina:   Steady-state continuous runs: 5-10km. ATP-PC System Here. which can last up to 10-15 seconds. Compatible across nearly all Windows platforms. 1. This particular training develops your tolerance to muscular fatigue. This pathway gets off in the way as the aerobic pathway. Get yours now! . and ranges from 15 seconds to 2 minutes. Long duration interval training: 4-6 sets of 2-5 minute intervals (work/rest ratio being 1:1 or 1:2) Lactic Acid System You can define this as the incomplete breakdown of glycogen due to lack of oxygen.

Chapter 11: Conditioning Your ideal way to condition for is to form an interval running that imitates the work/rest ratios involved. The time-frame for each period depends on your fight schedules and fitness level.you may follow the same for edurance training as well. with a 1 minute rest period. You can also perform situational exercises.. You should remember here to prioritize between aerobic and anaerobic training. Boxing is a complex sport.How do we maximize each component of strength? The answer lies in a cycled training approach. As Ross Enamait says in his article on periodization.. lasting 30-60 seconds for 6-8 sets You have to remember that a sound aerobic base is necessary to develop an anaerobic fitness An aerobic fitness base helps to recover between intense bursts of activity and improves lactate threshold. you may go through the general time frames for each cycle as given below: Preparation period of 6-8 weeks Pre-competition period of 8-12 weeks And Competition period lasting 2-4 weeks . The intervals should match the duration of a round (maybe of 2 . if you can print from a windows application you can use pdfMachine. Get yours now! . "A proper strength-training program for boxing involves much more than simply walking into the gym and grabbing a pair of dumbbells. You can divide an endurance program into 3 phases namely Preparation. pdfMachine A pdf writer that produces quality PDF files with ease! 35 Produce quality PDF files in seconds and preserve the integrity of your original documents. also known as periodization" . To be successful. which too could be cycled. Pre-Competition and Competition. The However. your training must be equally complex..3 minutes). Compatible across nearly all Windows platforms.

Chapter 12: Stance This is the basic. if you can print from a windows application you can use pdfMachine. Keep your back foot kept at a 45-degree angle. Keep your chin down and look up. poised to jab as you bring arms into sides. probably where you start from. If you are right-handed lead with the left foot and fist. Shift weight to the balls of your feet. Compatible across nearly all Windows platforms. Hold your lead fist vertically. Tuck the elbow against the ribcage to protect the body. with left hand somewhat out. pdfMachine A pdf writer that produces quality PDF files with ease! 36 Produce quality PDF files in seconds and preserve the integrity of your original documents. bend elbows and tuck them into the sides Place your fists at cheekbone level. This is how an ideal stance should be like:             You stand with your legs apart at shoulder-width and your rear foot a half-step behind your lead foot. Let me tell you that the modern stance which has a upright vertical armed guard differs a lot from the stances of the 19th and early 20th centuries. To protect your vital organs. Hold the rear fist beside the chin. Enfold the chin is into the chest to avoid punches to the jaw. maybe. Keep your knees bent and distribute weight equally between the feet. Get yours now! . as that may knock you out. Keep both of your feet pointed slightly inward and make it sure that the right heel is off the ground. six inches in front of the face at eye level. Roll your shoulders forward.

Lift your lead leg and push with the rear one for a forward motion and just the reverse for a rearward motion. just use a mirror image of the orthodox stance. Remember. Compatible across nearly all Windows platforms. If you are Left-handed. is also a good idea. you need to learn to push off with your feet in order to move effectively. To move effectively in the ring. Position your body partly to one side with left shoulder and hand slightly closer opponent. if you can print from a windows application you can use pdfMachine. the southpaw stance is vulnerable to a straight right hand. tapping your cheeks or foreheads with your fists to remind yourself to keep your hands up. Get yours now! . pdfMachine A pdf writer that produces quality PDF files with ease! 37 Produce quality PDF files in seconds and preserve the integrity of your original documents. During a long bout.

shoulder and back. Dumbbell Uppercuts These movements add power to your uppercut punch and also increase power to your the biceps.Chapter 13: Exercises To get some explosiveness out of your boxing follow these weight exercises… Specific Weight Exercises for Boxing Power This routine targets all your muscle groups. Dumbbell Uppercuts pdfMachine A pdf writer that produces quality PDF files with ease! 38 Produce quality PDF files in seconds and preserve the integrity of your original documents. and do not undertake it in case you don't have at least a six-month background in weight-training. if you can print from a windows application you can use pdfMachine. It also develops your stability. Warm up thoroughly before you start this program. it saves your energy and does over burn your capacity to recover. Get yours now! . and at the same time. Compatible across nearly all Windows platforms.

Compatible across nearly all Windows platforms. This particular exercise will put up muscle and power in your shoulders. This develops power to all muscles crucial for boxing success through your shoulders. This will develop your power in both the straight right and left jab in addition to punches. And. chest.5kg dumbbell in the hand of the upper cutting arm . would stress-up your arms and chest which is necessary for you to withstand a continued workload. Adopt the uppercut stance (basically fighting stance with elbows dipped toward the hip). Complete three sets of 10-15 repetitions. arms and neck. pdfMachine A pdf writer that produces quality PDF files with ease! 39 Produce quality PDF files in seconds and preserve the integrity of your original documents. Do not turn to south paw stance if the conventional stance is natural for you. and vi Straight Punching Do straight punching with dumbbells. with one minute rest between sets. Upon completing set with left arm. if you can print from a windows application you can use pdfMachine. Straight Punching Bench Press You can keep this drill at the top of all upper-body exercises. with weight. switch to right arm. Execute uppercut.Steps:      Stand in fighting stance while holding a 1 . Get yours now! .then begin with the left arm.

This as you understand will strengthen your shoulder which would enhance your punching power. Grab the bar. 6. Shoulder Press. Shoulder strength is also the key for keeping your guard as weak shoulders could mean disaster for any boxer. 2.Bench Press Steps: 1. 4. Lie on bench. Rest for a minute after completion of a set. Here. pdfMachine A pdf writer that produces quality PDF files with ease! 40 Produce quality PDF files in seconds and preserve the integrity of your original documents. 3. if you can print from a windows application you can use pdfMachine. Release from rack and lower. what you should aim at is to bring down the weight slowly and power it up with maximum speed. Get yours now! . Ensure that there is enough weight to complete the preferred number of repetitions on the descent. 5. Each set should be of ten repetitions. Compatible across nearly all Windows platforms. Complete three sets.

Take a minute’s between every set. the pulling is almost like pulling of a punch in boxing. 4. Get the dumbbell back to the initial position. 7. pdfMachine A pdf writer that produces quality PDF files with ease! 41 Produce quality PDF files in seconds and preserve the integrity of your original documents. One-Arm cross Pullbacks Do this exercise to develop the lateral muscles of your back. Complete three sets which should be of ten repetitions each. Also. Hold the dumbbells in your front. 6. 3. Your back strength has a lot to do to help in keeping your hands at the guard position. Get yours now! . 5. Sit on the bench. Here. Compatible across nearly all Windows platforms. as most of your power of a punch you deliver is generated through your legs and then back to your shoulders and arms. Bring dumbbells to the height of your shoulder. Press them until they touch the top. 2.Shoulder Press Steps: 1. it gives a good degree of power to your punch. if you can print from a windows application you can use pdfMachine.

7. 8. pdfMachine A pdf writer that produces quality PDF files with ease! 42 Produce quality PDF files in seconds and preserve the integrity of your original documents. 4. Take a minute’s rest between every set. 2. Grab the rope or pulley attachment. Complete three sets. Extend your arm and pull back with force. Start to jab and see that there is enough weight to complete the number of repetitions. Repeat this in a right cross motion. 5. Each of 10 to 15 repetitions. Remember to push one arm at a time. if you can print from a windows application you can use pdfMachine.One arm cross pullback Steps: 1. 3. 6. Take the stance in front of the lateral pull-down machine. Keep your arms up in the way that the palms look the sides of face. Get yours now! . Compatible across nearly all Windows platforms. Push your arms out in the motion of a punch.

However. 5. Compatible across nearly all Windows platforms. Take one minute rest between sets. Take a minute’s rest in between. Usually. 3. 6. as high as you can. when you are hit. it is pertinent to focus on leg exercises emphasizing power . If performed correctly there shouldn’t be any injury problem. Do 3 sets. Get yours now! . These are kinds of plyometric movements that generate explosive power through your legs.Depth Jumps with Dumbbells. if you can print from a windows application you can use pdfMachine. Being in that position. Steps: 1. This also enhances your muscular speed by through stretch-shortening-cycle improvement. due to the force it will have on your joints. With this exercise. 4. 4.plyometrics are among the best at doing this. Stand on one leg and then slightly bend your knee. Keep your ground contact time to the minimum. Steps: 1. each of 12-15 repetitions. Remember not to sink down into a deep crouch before jumping up. 3. It is single leg hops that would help you in the development of both leg power and balance. try to get the maximum possible height and distance with each hop.5 pound dumbbells to maximize your power generating capacities. 2. Minimize your ground contact time. 2. requires explosive power through the legs. Repeat with the opposite leg. Single Leg Hops with Dumbbells This is another plyometric movement. which is vital to execute a perfectly timed punch. Complete three sets each of 15 repetitions. Get up on a box or a sturdy bench of 30-40cm high. 5. Step off the bench and very quickly jump up vertically. This comes through an amplified force of the muscles as through this drill the elastic properties of your muscles are utilized. Hold the 2kg dumbbells. Try to perform this exercise without weights. Given much of the power of any punch. you can try 12. Hold dumbbells of 1-5kg. you go off balance for a moment. not to mention footwork (which plays an important role in landing these punches). pdfMachine A pdf writer that produces quality PDF files with ease! 43 Produce quality PDF files in seconds and preserve the integrity of your original documents. you develop the ability to recover fast and throw punches from this susceptible position.

here is the summary in a nutshell:           Warm-up: five minutes on bike. if you can print from a windows application you can use pdfMachine. Get yours now! . Shoulder presses: Do 3 sets of 10 repetitions. Straight punching with 2-5kg dumbbells. Dumbbell uppercuts with 1-5kg weights. Bench presses: Complete 3 sets of 10 repetitions. complete 3 sets of 10-15 repetitions. pdfMachine A pdf writer that produces quality PDF files with ease! 44 Produce quality PDF files in seconds and preserve the integrity of your original documents. Depth jumps with 1-5kg dumbbells: Do 3 sets of 12-15 repetitions. complete 3 sets of 10-15 repetitions. Compatible across nearly all Windows platforms. Close with five minutes on the bike and full body stretching. Single leg hops with 2kg dumbbells: Do 3 sets of 15 repetitions. One-arm lateral pullbacks: Complete 3 sets of 10-15 repetitions. followed by joint rotations and stretching.And. Follow this routine 2 days a week on your non-boxing training days.

) North American Boxing Council (N.B.Chapter 14: Governing and sanctioning bodies Governing Body British Boxing Board of Control Nevada State Athletic Commission American Association of Professional Ringside Physicians Sanctioning Body World Boxing Association (W.B.F. Get yours now! .) International Boxing Organization (I.C.O.B. Compatible across nearly all Windows platforms. if you can print from a windows application you can use pdfMachine.A.A.B.) International Boxing Federation (I.) World Boxing Organization (W.) World Boxing Council (W.C.B.O.) pdfMachine A pdf writer that produces quality PDF files with ease! 45 Produce quality PDF files in seconds and preserve the integrity of your original documents.B.

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