2012 Ringside World Championships Training Camp- Week 9

There’s less than two weeks before the first bell rings at the 2012 Ringside World Championships.  On August 1st, competition in the largest amateur boxing tournament in the world will get underway and with it, the celebration of all your hard work, determination and sacrifice.

You’ve been in camp for two months, and the prize is within sight.  The key now, in the

2012 Ringside World Championships

days leading-up to the big show, is fine-tuning and rest.  The objective of this part of camp is to maintain your conditioning and recover from the taxing workouts that constituted previous weeks of training.

Although a specific training regimen should be tailored to the individual athlete, there are several general items that should be incorporated into Week 9 of your training camp.

Diet

Eat smart.  Eat Healthy.  You’re going to need all the energy you can muster for the upcoming competition, so don’t get off track now.  Continue to fuel your body properly.  At this point, you should be on or very near your competition weight.  This will give your body plenty of time to acclimate, and you won’t have to worry about making weight at the event.  This will allow you to concentrate on your opponent, not the scale.

Roadwork 

Continue your routine by jogging four miles, five to six days per week, at a nice, steady pace.  Feel free to throw in a few sprints here and there, but not as hard or consistently as you were in previous weeks.  Remember, the goal of this part of camp is to maintain and recover.

Gym Workout

Just like you did at the beginning of camp, insure that your fundamentals are solid in these weeks leading-up to the tournament.  Continue to work your obligatory four rounds at each station (heavy bag, shadow boxing, jump rope, mitts, etc.) at a consistent pace.  Incorporate your final two to three sessions of sparring into these remaining weeks to insure that your timing, distance and reflexes all primed for competition.

The difficult part of camp is over.  You’ve done it, but training isn’t over just yet.  Take this time to insure your fundamentals are solid, your technique is on point and your mindset is positive.  Maintain and recover.

If you missed Week 1, Week 3, Week 5 or Week 7 of training camp, click here.

 

-Never.Stop.Training.-

Deadly Hookers

Shame on you if the title of this piece evoked images of “dolled-up” prostitutes parading

Frazier Connects

their wares up and down the red-light district.  If, instead, you pictured Joe Frazier’s lethal power punch that deposited “the greatest” on the seat of his pants in the 15th round of their first meeting in 1971, you’re on the right track.

 Although the straight right hand is traditionally known as a power punch, some of the most devastating knockouts have materialized as a result of the hook. The hook connects on the temple or the tip of the chin and snaps the head around.  When thrown properly, it’s a beautiful punch to witness.  It can be fluid, graceful and reflect the awe-inspiring images of a ballerina’s dance.  When thrown improperly, it’s a horrific and almost comical sight that is easily countered.  

 To throw a proper hook, begin from the basic boxing stance.  Dip the right knee slightly and square your hips toward the opponent.  Transfer your weight to the ball of your left (front) foot as you begin the pivot and throw the punch.  As the pivot is continued, rotate your hips and shoulders from square to sideways toward the opponent.  The pivot and rotation in this stage of the punch generates significant power.  Once extended, the arm should be parallel to the floor, with the elbow bent at a ninety-degree angle.  Be sure to keep your chin “tucked” throughout the punching process.  Once the punch is completed, quickly return to the basic boxing stance.  Keep in mind that each segment of the punch delivery should be combined into one movement so that it is fluid, and this is only accomplished through practice.

The hook shouldn’t be thrown indiscriminately.  Use other punches to set it up so that your distance is correct.  You don’t want to throw it from too far out, which dramatically lowers the chance of it connecting and opens you up for a counter.  From too close, the punch will likely miss its mark and fall behind your opponent’s head.

Oscar De La Hoya and Joe Frazier are but a few of the boxers that have utilized the hook

Felix Trinidad

effectively.  Who can forget Felix Trinidad’s devastating left hook that put Fernando Vargas on his back and changed the course of the fight in the first round of their meeting?  What about the tight, almost unnoticeable, left hook by Diego Corrales that dropped Angel Mandfredy?  Although the lead, usually weaker, hand initiates the hook, the power that the shifting of weight generates is enormous.

Beautiful, poetic and surgeon-like, the left hook is an elegant weapon that can turn the tide of any match.  With the right amount of practice, it can be a devastating addition to your arsenal.

For more information on the left hook, check out John Brown’s Training DVD entitled “Punching Logistics” or read previous posts to learn more about the jab or right.

The Right

Every sport has its own crescendo.  In baseball, it’s the home run, in basketball, it’s the slam-dunk, in football, it’s the touchdown, and in boxing, it’s the knockout.  And when most people think knockout, they think right hand.

The proper delivery of the right hand is the culmination of many individual movements.  Beginning from the basic boxing stance, drive off the ball of the right foot and pivot.  With the left side of the body working like a hinge, simultaneously rotate the right hip and shoulder forward as the right arm is fully extended.  In this phase of the delivery, the right shoulder should be closer to the opponent than the left shoulder, and the fist should turn over during delivery.

Devon Alexander
Former Two-Time World Champion

Upon full extension, quickly return the right hand to its proper, on-guard position, and assume the basic boxing stance.  There are other considerations to keep in mind while throwing the right hand.  The chin should be tucked behind the shoulder throughout the execution.  In addition, keep the right elbow down while throwing the punch, and don’t drop the left arm as the right is being delivered, or it will leave you exposed to a counter.

Because this offensive weapon is usually thrown with the arm that is naturally stronger, it has a tremendous amount of power behind it.  The body torque involved in delivering the punch facilitates the force, and what logically follows when a well-delivered power punch connects cleanly spells trouble for the opponent.

Some inexperienced boxers, because they can hit harder with it, get stuck in the pattern of throwing nothing but right hands.  This isn’t encouraged.  The required pivot during the delivery of the punch takes a split second longer to initiate, then say a jab, and it has a longer distance to travel than the forward facing arm.  These clues usually tip the oppnent off that something is on the way, which gives him time to prepare a defense and potential counter-punch.  It’s best to set-up the right hand with a jab to get a better feel for your opponent’s exact location.  It also gives your opponent something to think about while the right is en route.

Lennox Lewis, Sonny Liston and Joe Louis all possessed excellent right hands.  The

Tommy Hearns vs. Roberto Duran
June 15, 1984
Caesars Palace - Las Vegas, NV

overwhelming standout, however, is Tommy “The Hit Man” Hearns, who’s right hand sent shivers down his opponents’ back even before he had the opportunity to place them on it.  Tommy’s devastating knockout of Roberto Duran is one of boxing’s highlights.  His powerful right hand did to Duran what no one had ever done before.

A solid right hand can turn the tide of any boxing match, through physical damage or mental intimidation.  It’s a devastating weapon and one that should be practiced until pefected because no matter how much of a complete fighter you are, there’s no substitute for a bone-crushing right hand.

For more information on throwing a proper right hand, check out John Brown’s Punching Logistics DVD.