A proper sparring glove should encompass two things:

• Safety for your partner.
• Safety for yourself.

A well padded glove should pass the safety test.  You should never be able to flatten the pad on the fist so as to feel your knuckle that is a dangerous glove. In fact, you can do the John Brown test; punch the corner or edge of a desk to ensure that the padding holds up so you can’t feel the hard surface of the desk.  Furthermore, a glove that offers great knuckle protection is one that contours to the shape and ridges of your knuckle.  This allows equal distribution of force throughout the fist.

The padding of the glove should never be distributed on one side of the knuckle, this will cause hand problems in the future.    In addition, thumb protection is important.  Your thumb should never be too far from your fist.

A glove that is snug yet not too tight is important.  There has been too many occasions where I am busy readjusting my gloves during sparring, leaving me vulnerable or taking away from the quality of my work.  There is a lot that goes into a glove.

About the Author: Marc Sanchez started boxing at the age of 12 to lose weight.  He developed quickly into a solid boxer and fell in love with the competition aspect of the sport.  As a kid he fantasized about being a professional boxer, but never really pursued it beyond the amateur ranks.  Those dreams followed him to college where he competed in the National Collegiate Boxing Association (NCBA).  With hard work and dedication he was fortunate enough to become the 2009 National Champion in the 132lbs weight class.  Later that year he received his degree in nutrition, but remained a student of the fistic arts.  It is now his goal to work with boxers and other athletes in reaching their true potential.

A standard boxing workout can vary, but let me take you through a very standard session without being too specific:

The first 30 minutes should include warm-ups.  Dynamic movements that include basic running drills, calisthenics, maybe strength exercises. But the idea behind a warm up is to increase the core temperature, that way the muscles are primed and ready to be stretched.  I like 15-20 minutes of something aerobic, followed by a 7-10 minute stretch.

Boxers should then shadow box.  Shadow boxing needs to be “real”,  the boxer needs to envision that an opponent is standing right in front of them.  Time and duration should be dependent on duration of the actual event, and then you add an extra round to that, so 4 rounds 2 minutes each.

The boxer will then proceed on a circuit of 4 rounds on the heavy bag, 4 rounds on the crazy bag, 4 rounds on the jump rope, 4 rounds of mitts, a few rounds on speed bag (if time permits).  Finally, it is important to conclude with abdominal work and stretching.  Cooling down is very important.  It is two-fold; to avoid muscle soreness, and to work on auxiliary muscles that are important but don’t get enough attention during the boxing.

Of course the circuit can differ depending on equipment and personnel.  I like a lot of partner drills to be incorporated into a circuit.  Also, sparring days should occur maybe twice a week, therefore your training can differ from day to day.

Happy training!

About the Author: Marc Sanchez started boxing at the age of 12 to lose weight.  He developed quickly into a solid boxer and fell in love with the competition aspect of the sport.  As a kid he fantasized about being a professional boxer, but never really pursued it beyond the amateur ranks.  Those dreams followed him to college where he competed in the National Collegiate Boxing Association (NCBA).  With hard work and dedication he was fortunate enough to become the 2009 National Champion in the 132lbs weight class.  Later that year he received his degree in nutrition, but remained a student of the fistic arts.  It is now his goal to work with boxers and other athletes in reaching their true potential.

Tip 1. Cardio. Slowly build cardiovascular endurance by jogging, shadowboxing, skipping rope.

Tip 2. Strength Exercises. Build strength and flexibility by doing calisthenics, plyometrics, stretches, and other weight bearing exercises.

Tip 3. Interval Exercises. Build your anaerobic capacity.  Boxing is essentially an anaerobic sport which encompasses high intensity short duration; therefore you need to do interval exercises that mimic this.  Sprints, Sprints, Sprints; my favorite is sprinting for the duration of a round (1.5-2min straight) and resting for 1 minute and then repeating 3 times.  It really opens the lungs and helps build the oxygen carrying capacity in your blood.

Tip 4. Proper Nutrition. It is important to take principles of proper sports nutrition in preparing for a tournament.  That is proper fueling before, during, and after the activity.  Proper hydration is also important as dehydration is enough to diminish performance greatly.  This also reinforces proper weight management. Furthermore, traveling makes it difficult to eat properly, so you need to plan ahead.

Tip 5. Boxing, Boxing, Boxing. To prepare for a tournament, you need to do your sport.  Many get obsessed with just making weight that they forget to practice boxing.  They make the weight part their opponent when the real opponent is standing in the ring right in front of you.  Fundamentals need to be enforced, timing needs to be back, combination punching needs to be in the repertoire, footwork, and much much more!

About the Author: Marc Sanchez started boxing at the age of 12 to lose weight.  He developed quickly into a solid boxer and fell in love with the competition aspect of the sport.  As a kid he fantasized about being a professional boxer, but never really pursued it beyond the amateur ranks.  Those dreams followed him to college where he competed in the National Collegiate Boxing Association (NCBA).  With hard work and dedication he was fortunate enough to become the 2009 National Champion in the 132lbs weight class.  Later that year he received his degree in nutrition, but remained a student of the fistic arts.  It is now his goal to work with boxers and other athletes in reaching their true potential.

Punch mitts are an invaluable tool for every trainer. However, the improvement of a boxer through the use of punch mitts often comes at the expense of his trainer’s finances and wrist joints. Thus, it is important to choose punch mitts based on a set of basic rules that should maximize their use while not sacrificing money and hands.

The first rule: if the mitts don’t fit, you must quit…wearing them.

A trainer often searches for the next Cinderella story pupil. It is only fitting that the place holding the trainer’s hands to the cushions of the mitts, or “pocket”, fit like a glass slipper. Hand sizes come as varied as sanctioning international boxing organizations. Loose-fitting punch mitts will easily fly off of a trainer’s hands after a few punches. Good grip on punch mitts is thus essential. Mitts do not miraculously mould to a trainer’s hands for a snug fit. However, there are certain accessories on punch mitts that can improve grip. Certain punch mitts have individual slots in their pockets for each finger of the hand much like a glove. Others have an adjustable strap on the back of the pocket to fasten the wrists for added stability. Many mitts have a “ball” inside of the pockets to serve as a grip. Any combination of these aforementioned features should give a trainer a solid grasp on his mitts as he teaches his boxer to grasp the fundamentals of throwing punches.

The second rule: if the mitts can’t eat a hit, they aren’t fit…for use.

Mitts should have adequate padding to prevent hand and wrist injuries. Punch mitts are used to master the technique of throwing combinations and not a substitute for hitting a heavy bag. Yet punches thrown at high velocity will always have a heavy impact. Some boxers, pumped up with adrenaline, will imagine the face of a childhood tormentor and smash the mitts with all of their strength. Larger and heavier “slap mitts” provide thicker cushioning against such punchers. But bulky mitts can be a hindrance for a trainer trying to keep up with a boxer throwing rapid fire combinations from various angles. The smaller and lighter target pads of “micro-mitts” are ideal for practicing quick combinations and for improving a boxer’s punch accuracy. But micro-mitts often have little cushioning and subsequently less protection. Trainers must choose a balance between these two types of punch mitts. They must provide enough protective padding yet be light enough for a trainer to wield. More of an emphasis should be placed on the former because there is no telling whose face a boxer is imagining while punching the mitts.

The third rule: if the mitts quit, they aren’t legit…and won’t last.

Mitts need to withstand hundreds, perhaps thousands, of punches during their lifetime. A few solid punches can sometimes make seemingly dependable mitts fall apart faster than a boxer hit with a body shot to the liver. Poor craftsmanship might cause the mitts’ stitching to unravel. The vinyl or leather interiors and exteriors might rip rendering the mitts useless. Sweat and other liquids, of which there are never shortages of at a boxing gym, can soak into the leather and fabric lining of the mitts. This can cause a very unpleasant odor likened to an unwashed gym sock. Trainers should consult reviews found in magazines, online boxing forums, and shopping websites to find the best quality mitts on the market. Certain brand names produce more trustworthy equipment than others. Some mitts are now created with fabric that can wick away sweat to prevent unwanted odors. Buying a solid pair of mitts can be a pricey investment. But constantly replacing damaged and foul-smelling ones can be even more expensive. Buying quality mitts that can take a hit justify why a trainer’s wallet can do the same.

Punch mitts that give a good grip, are shock-absorbing, and durable, are an absolute necessity for every trainer. A good pair can go a long way in the development of an elite boxer. At the very least they might save a trainer the trouble of paying medical bills for arthritic hand pain.

About the Author: Jeff Dulay is a university student from Montreal, Québec, Canada. His wide-ranging interest in sports includes everything that has to do with the sweet science of boxing. No stranger to giving instruction (a certified high school football coach with 10 years of experience) he moonlights as a self-professed trainer and boxing historian on weekends.

When a lot of people talk about the effectiveness of MMA they sometimes try to point out the ineffectiveness of traditional martial arts. What they do not realize is that without traditional martial arts, MMA would not exist. A person, whether a cage fighter, husband, dad or mom, needs a solid foundation in martial arts to build from. Traditional martial arts provide that solid foundation, not only for the cage fighter, but for anyone who wants to better themselves in their everyday life. It’s like building a house, you start with the foundation. A house can be built out of brick, appear to be very strong, and look good. However if it does not have a solid foundation, the house will not be structurally sound.

I have been a Taekwondo practitioner for 20 years, since I was 5 years old, have trained in other arts, and would not be where I am today without the life skills I have been taught through traditional martial arts. I have seen firsthand the effectiveness of traditional martial arts in the MMA arena. You need only to look as far as some of the great MMA fighters to find a solid foundation in martial arts. Georges “Rush” St Pierre originally started and still trains in Kyokushin Karate. Anderson “The Spider” Silva is a yellow rope in Capoeira, a black belt in Judo, a black belt in Taekwondo, a black belt in Jiu-Jitsu, and of course very good at Muay Thai. BJ Penn is a black belt and world champion in Jiu-Jitsu. Chuck Liddell has a foundation in Koei-Kan Karate. Anthony “Showtime” Pettis is a 3rd Degree Black Belt in the same Taekwondo organization that I am a part of, the ATA. It is clear to see the difference between a true “mixed martial artist” and someone who can just workout and hit hard. When you look at the individuals that are on top in the MMA world, chances are they have a strong foundation in a traditional martial art.

Getting in a cage is for some people and not for others. Not everyone takes martial arts for the fighting aspects. For the person that wants to fight it provides that solid foundation, as mentioned earlier, to build on and be a well rounded martial artist. For others, like the dad, mom, or everyday person with a normal job who does not want to get choked out in training, traditional martial arts provides a great way to get in shape and excel in their personal goals. Styles such as Karate, Taekwondo, or Jiu-Jitsu can give people short term and long term goals that are visible to them and others (such as belt achievements). This does not only include goals in martial arts, but also extends into a person’s career and everyday life. Although some might not train specifically to fight someone, learning basic self defense in a fun and exciting environment will give them the confidence and self discipline to excel in whatever they choose to do.

About the Author: Ryan Cirone started training in Martial Arts in 1990 at the age of 5. He is a 5th degree black belt in Songham Taekwondo.  He owns and operates ATA Leadership Martial Arts with his wife in Charlottesville, Virginia.

Martial arts, whether you are talking about traditional or “mixed”, offers many benefits to those who participate that are far beyond the obvious. We often associate Karate, Kickboxing, Jiu Jitsu, and so on with images of combat and especially in the last decade or so – fighting in a cage. This may be the outward appearance of martial arts, but I believe the personal growth benefits are being lost in this view. To me, martial arts have given me the focus and perseverance to accomplish great things in my career and personal life.

I started martial arts at the age of fifteen. I begged my parents to let me sign up. I even promised to pay for it myself. After months of constantly pestering them, they broke down and took me to a traditional karate school to train. I quickly became enthralled with martial arts, practicing whenever I could. To pay for the monthly bill and all the equipment needed, I started working two part-time jobs. Within a few months I began to improve my behavior and attitude at school as my personal confidence had grown resulting in fewer confrontations. Of course, I also studied harder, since my parents had said I could only continue to go to karate if I did well in my classes. I had developed focus and goals in my life that I could see progress. The discipline I learned in training spilled over into my school work as I started college. Obtaining my black belt only made me want to do more, so I began training in judo as well as continuing karate (while still working two jobs). Pushing harder to accomplish my goals, I graduated with my bachelors in chemistry, and then continued on in graduate school. After a five year delay on my training due to the rigorous requirements of school, I graduated with my doctorate in synthetic chemistry and went right back to martial arts. I quickly lost over 30 pounds that I put on in graduate school and have since earned a third degree black belt in taekwondo, in addition to my belts in judo and karate, and I have now begun training in MMA. While training over the last several years, I have worked hard advancing my career, earning publications in various scientific journals and even a few US patents.

The success that I have seen in my life is truly a direct result of the focus and discipline achieved in martial arts training. The development of these beneficial life skills should be considered more often in all types of training, since not all those who train will find themselves in a real fight requiring them to use their martial knowledge. However, everyone who trains will have to go to school, work, and interact with others. I may not have fought in any cage (yet) but I have accomplished wins in my life/career with the basic principles learned in martial arts. Therefore, it is important to recognize and promote these aspects of martial arts training. It should not be considered that training in karate, taekwondo, or MMA in general will just teach you how to fight, but more so that training in martial arts will teach you how to live.

About the Author: Ryan Cirone started training in Martial Arts in 1990 at the age of 5. He is a 5th degree black belt in Songham Taekwondo.  He owns and operates ATA Leadership Martial Arts with his wife in Charlottesville, Virgina.

Whether it's someone who is looking for equipment for their first fight, or a pound-for-pound elite looking for equipment for their next fight, boxing gear is essential for anyone. There is a wide variety of boxing equipment, with a lot of items that might not even be used by a boxer. However, finding gear that works for the individual is very important.

There are many things to think of when choosing boxing equipment. The first step in deciding what gear to use is to visit Contender Fight Sports if you are an entry-level boxer or Ringside if you are an amateur or professional level boxer. Next, start limiting the options. One of the essentials is a good pair of sparring gloves. There is a wide variety to choose from, but each brand will feel different than others. Some boxers prefer Reyes gloves, otherwise known as the "puncher's glove". The most important thing is protection for both you and your opponent. Different people have different preferences, but the best glove is the one that feels right. Also, notice the weight of the glove. Some hard hitters prefer 18, or maybe even 20 oz. gloves. This is compared to the normal 16 oz. sparring gloves. Another option to choose from is how the gloves are secured to the wrist. Some feature a Velcro wrap, others have a hook-and-loop system, and then some use laces. Most gloves will vary in hardness, which means being on the other end of the glove will feel different sometimes. This introduces the next part of equipment: headgear.

The first reason why headgear is a must-have is simply because of the protection it offers for the head. Headgear is an important piece of equipment that may, at first, feel annoying or useless, but will do more than anything else to protect the head. Whether or not the headgear will be used for amateur competition is a good first step in finding out which headgear is right for the user. All amateur-competition headgear will feature a sewn-on label that confirms competition approval. This doesn't necessarily make it better; it just means that it can match specifications needed to compete. Some types of headgear come with cheeks, and others without. The choice is all up to the user. Whether the headgear has cheeks, no cheeks, is being used for competition or not, it is a piece of equipment that all participants need. However, this is not the only gear used for the head.

Mouthguards are just as important as headgear. A boxer not using a mouthguard is making a mistake because not only do they protect the entire mouth, they are one of the cheapest pieces of boxing gear. There is no reason not to have a mouthguard. Good-quality mouthguards can be bought for $10 to $30. Protection of the teeth and gums is very important. Some professional boxers even get mouthguards custom-made to fit their mouths. An improper fit can result in failure for protection, and the mouthguard may even come out.

The no foul/groin protector is another vital piece of equipment. Many styles and designs provide a large variety of personal protection. You will find that some of the larger designs not only protect the groin and the lower abdomen, but also the hips and upper abdomen.

There are many reasons why finding the right equipment is important. Being able to wear everything that fits right will have many short-term and long-term benefits. This is why the right boxing equipment is very important to the athlete.

About the Author: Evan Rice is an up-and-coming amateur boxer from Indianapolis. If he's not at home training, he's studying tapes and learning something about boxing every day. He recently won the state Golden Gloves at 141 lbs. and looks to do the same thing next year at 132 lbs. His personal goal is to make it into the 2012 Olympics.

Having a good corner is one of the most important pieces to the boxing puzzle.

The people you surround yourself with is very important. You can have all the talent in the world, but when it comes down to it - boxing is not an individual sport. You did not make it to that ring all by yourself. You did not do pad work by yourself, you did not spar yourself, and you certainly were not in the gym everyday by yourself.

Sure, you are the only one that steps through the ropes when it's time to fight, take and throw the punches, but it is also the people in your corner that helped get you there. It is important that the people you choose know you. Not just know your name or your record, but know YOU, the person. They have to know when you are "on" and performing well but they also need to know when you are having an "off" day. They are the people that you will rely on to have your best interest in mind if need be.

How many times will you see a fighter just grab a corner person at the venue, or come to the weigh ins and ask if someone can help him out? I am not saying the coaches that help them are bad, they just don't know them. There are many, many good trainers in boxing, MMA etc. There are also many trainers that have no clue and just like to be "in the game".

Questions you may want to ask yourself about the people you choose for your corner:

If I am hurt by some punches and cannot properly defend myself - will my corner stop the fight - no matter what my reaction may be?

Will they put my interests and safety first?

Is their goal to see me safely to victory, or try to get the victory at any cost?

Will the people I choose to be in my corner know when I am not reacting properly and when I need some help?

Will these corner people still want to work with me if I lose or are they just in my corner when I am a winner?

When thinking about the people you want in your corner, you have to make sure these are the people that have been in the gym with you. They have been there with you to put in the work, the sweat, and yes, even sometimes the tears. You have to make sure you absolutely trust them with your life.

Although as fighters, we never think about the dangerous part of the sport, it is a reality that bad things can happen.

Why do I feel this is such an important topic? I was hurt in a fight. Brain surgery needed kind of hurt. The only reason I am able to type this today is because I had corner people that I trusted with my life. They knew something was wrong and acted to get me the assistance I needed - ultimately saving my life.

Think about it. Who's in your corner...

About the Author: Rita Figueroa is a retired professional boxer and former WIBA America's Lightweight Champion as well as a 3rd Degree Black Belt. She is a four time Chicago Golden Glove Champion and current trainer of amateur and professional boxers.

Violent, bloody, vicious, barbaric, and ruthless have all been used to describe mixed martial arts. A profound antagonist of mixed martial arts is former presidential candidate John McCain. Speaking out against “human cockfighting,” he has run campaigns to get MMA taken off of cable TV outlets. His opinion parallels many points of view that look down upon MMA.

MMA is becoming one of the largest sports in the world. One reason it has become so prosperous is because of athletic commissions sanctioning bouts with a strict set of rules. In 1994 people were paying to watch Joe Son get punched in the groin repeatedly by Keith Hackney. Nowadays, if you get hit below the belt you get up to 5 minutes to recover. It’s rules like that, and no strikes to the back of the head, and no kicks or knees to a grounded opponent that have made this sport more marketable to an apprehensive audience.

The people who speak out against MMA aren’t very likely to watch the sport, so how are they going to know about the unified rules, or the safety of the sport at all? There have been 2 deaths in sanctioned MMA bouts in the United States, compare that with any other professional sport in the U.S. and you would be surprised. “Human cockfighting” isn’t really all it’s cracked up to be, huh?

Attending a live event is a great way to learn and experience the sport, and an even better way to witness the fans firsthand. Most, if not all, events will have “wannabe” tough guys who start fights with someone else over a spilled beer, and those same people call out obscenities during the fights as well as a well-known line like “Punch him in the face!” or “Slam him!.” Drunk and disorderly fans make this sport a little less marketable to the public outside the targeted demographic.

Fence-sitters also may have a hard time understanding the discipline, intelligence, and talent it takes to succeed in the highest levels of MMA. As an uneducated fan, watching fighter A pick up and slam fighter B into the ground, then proceed to punch his face in doesn’t seem technical or methodical. It becomes nearly impossible to see the traditions of combat sports like folk style wrestling, Brazilian Jiu Jitsu, Muay Thai, and boxing come together in a way like no other if you don’t appreciate the sport to begin with.

The uneducated viewer may see a sport where strangle holds and head kicks are violent and unforgiving. There’s no denying the violence of MMA, but it is the control of violence that makes it such a great spectator sport. The Gracie family proved that a smaller, weaker man may defeat a bigger, stronger man in a fight using technique. From the outside looking in, it doesn’t look that way.

If we compare boxing and MMA, you can tell the difference. The point of a boxing match is to punch the other person hard enough to where he can’t punch you anymore, or to punch your opponent more times than he punches you. MMA has more avenues of approach; you can choose to stand and trade blows with your opponent, you can take your opponent down and tie him up in a submission hold, or you can do like some of the more boring fighters and just take the fighter down and hold him there.

The sport of MMA would need a drastic change of face to appeal to the peace-loving or more conservative demographics, a change of face I don’t see happening any time soon. Taking away what draws the 18-34 age group to MMA would do more harm than good. Football, boxing, and other sports get by with their imperfections, and I think that MMA has proven itself to be a viable sport in these modern times.

About the Author: Chris Everts is a college freshman studying Human Movement and Performance at a small private school in Central Florida.  He has trained in Muay Thai and Jiu Jitsu.

Boxing is not just a great sport but a science. Boxing is known as the “Sweet Science.” Boxing is the “Sweet Science” because of everything that goes into it; bobbing, slipping, weaving, taking a hit, and coming back with punches. Even though boxing has been on a decline due to the rise of Mixed Martial Arts I believe boxing is the best. There are many things that go into boxing. Boxing involves many things but an important one is working out your abs in order to take a body shot. If you can’t take a body shot you will not last long in boxing. Running is another big factor. Running improves conditioning, so you can throw more punches.  It improves endurance allowing you to go more rounds.

The sport of Boxing teaches discipline, hard work, and attitude not only in the sport but when you go into the real world. If there is one thing I have learned from boxing it is that no one in this world will give you anything and you have to work hard in everything you do in life. If anyone has told you boxing is easy they would be lying. Boxing is by far the hardest sport out there. Boxing gets kids off the streets and changes people for the better.

In boxing there are multiple things besides just sparring. Some things that will help you do better in sparring and are a big part of boxing are hitting the heavy bags, the mitts, speed bag, double-end bag, etc. The heavy bag is mainly used for conditioning and practicing your punches. You use the mitts to simulate sparring or a real bout. The term bout refers to an actual boxing match or boxing fight. You hit the mitts to focus on your speed, technique and endurance. The speed bag is mainly for hand-eye coordination, speed, technique, and endurance. The double-end bag is mainly used for hand speed, endurance and it can also be used for putting combinations together.

Ever since I started boxing, I have been in the shape of my life. I lost twenty pounds since I first started and burning fat from snapping out punches and throwing punches until I felt my arm would fall off. You will see in many boxing movies and shows that the boxers are always jumping rope. This is completely true. In boxing you use jumping rope as a warm-up and for conditioning. Many things in boxing are conditioning because there are three 1-3  2- minute rounds in an amateur boxing match depending on the boxer.

My favorite part of boxing is sparring. I feel it is the best workout in boxing. You get an adrenaline rush when you get hit. You have to learn to control your emotions. You can not panic or get wild because if you do you might just pay the price. You have to learn how to dodge punches and throw punches. This is where the abs are tested; if you get hit in the stomach you can really get hurt if you do not work your abdomens. The reason sparring is so hard is because you are trying to breathe while you’re taking hits from where you breathe; at your nose, mouth, and stomach. Most people get knocked out from moving backwards; always hold your ground and move forward and push your opponent backwards. I feel that if you throw punches and keep your hands up you will be okay.

Boxing is not a game. This is an individual sport and every time you step into the ring your life is on the line. Boxing is what you put into it and your heart has to be into it. Do not take this sport lightly or you will get hurt. Boxing is a dangerous sport and if you are going to excel in this sport you must be willing to put most of your time and effort into it.

About the Author: Justin Linz is an amateur boxer that fights for Loch Raven Boxing Club.