Learning how to work out on the heavy bag

Lots of guys decide, at some point in their lives, that workouts shouldn't just keep them in shape, but they should be useful too.

And it's around that time that some of these guys decide to base their fitness routine around a heavybag workout. Workouts on the heavybag don't just serve as good conditioning routines, but they teach you valuable skills too. Skills like how to hit with maximum power without hurting your self.

Hitting without hurting yourself

Being able to punch without destroying your own wrist and/or hand(s) is a learned skill. Most untrained guys can't just walk up to a 100-pound punching bag and unleash fury upon it without getting hurt. So it's fair to say that if you are a complete novice to punching bag training, you should start slow -- at half power perhaps -- until you learn proper technique.

Then once your technique is acceptable, you still should keep the intensity low at first. As the weeks go by, it's OK to ramp up the intensity.

Gradually increasing intensity is important because it takes a long time for your hands and wrists to get stronger and more capable of withstanding punishment.

And don't be fooled -- what you're doing is punishing your hands. Heavybag training is controlled trauma to the bones and/or connective tissue in your hands, wrists, and forearms.

Protective gear

Protecting the fragile hands and wrists is of paramount importance. You must wrap your hands and wrists when you work out on the bag. It's not just something professional boxers or MMA guys have to do. Everyone -- no matter how good (or bad) you are at punching -- has to wrap his or her hands before every workout.

Padded gloves are a good idea too. They prevent the bruises that otherwise will crop up on your knuckles. They give you the padding you need to work out at 100%.

So if you want to start working out with the punching bag, that's great. But don't neglect the preliminaries: time, protection, and technical knowledge.

Want to be a bouncer? Learn the tricks and techniques used by security guys.

By Raymond Murray

If you spend enough time in an established bar or nightclub where alcohol is freely flowing, sooner or later you'll witness someone who just can't hold his liquor.

In drinking establishments, most people get mellow and happy, but a noticeable minority gets angry, argumentative, and combative.

When these drunken troublemakers start to act up, bouncers are worth their weight in gold.

Most long-time bouncers are good at defusing hot tempers and restoring calm to what could have been an explosive situation. But occasionally, they're forced to get physical.

Here are some ways that bouncers try to get the upper hand when it comes to physical violence:

Observation

Bouncers don't just stand around flirting with girls. Not if they're really good at their job, that is.

They are masters of observation. They see what's going on, they notice patterns and trends, and they can spot trouble from a mile off. A good bouncer knows if a loud-mouth drunk is just spouting off, or if he's trying to divert attention from his group of friends who are up to no good.

Effective bouncers and security guys rarely go into a sticky situation without knowing exactly what they're getting themselves into. They know how many guys are in a group of troublemakers, where they're located, and what they're up to.

Overwhelming force

So the drunken tough-guy wants to fight the bouncer one-on-one in the street? Not a chance. Bouncers are working for a living. They're not interested in seeing who is braver or tougher.

They'll happily gang up on a drunk if it means they can get him out of a crowded bar without injury to the drunk, other patrons, or themselves. Pride has very little place among nightclub security personnel. They get the job done without exposing themselves to possible injury.

And if they're by themselves? Same idea: if force is required, make it overwhelming so the drunk has no chance to turn the tables and injure anyone else.

Calm in the face of the storm

Nobody ever benefits from going into a berzerk rage and flailing about wildly with bad intent. This might be a tempting strategy if you have no other choice, but it's always better to be rational, cold-blooded, and calm.

Good bouncers don't let their emotions get the better of them. If they have to throw a punch, you can be sure that they'll be able to justify it later in court. And further: you'll notice that experienced security guys prefer strikes and punches that don't leave marks: body shots, for instance.

And if you keep reading, you'll find out how security guys can hit harder than any drunk, with the help of an innocent-looking piece of clothing!

Keep things off-balance

No experienced bouncer will go toe-to-toe with a drunken maniac. Nor will they corner him and force him to fight. They always keep the drunk moving towards the exit, fast and steadily so he has no choice but to move in the "right" direction or fall over.

Bouncers always try to give an adversary a chance to save face by turning and leaving gracefully. Fighting is a last resort.

Put technology to work

Do you ever wonder why bouncers always seem to wear gloves (or at least have a pair stuffed in their back pocket)? It's because they know that strong, healthy hands are the key to winning a fight. Check out the link to find out about hard knuckle gloves and how they help you hit like a charging rhino. Or, click through to our increase punching power tutorial for some basic tips on punching like a bouncer. Remember: be safe and be sane!

Article Source: http://EzineArticles.com/?expert=Raymond_Murray


http://EzineArticles.com/?Tricks-Used-by-Bouncers---Why-Theyre-Tougher-Than-You&id=4696023

Boxing Tips For Novices

Anyone who takes up boxing knows that it demands high levels of fitness from its participants. But a lesser known fact is that you need to be able to work out with intensity without destroying your delicate joints. Until you have a good overall level of strength and conditioning, boxing training will be very difficult.

As a boxer, you should exercise with a high level of intensity; in fact, you should max out at least once per "round". Combining this high intensity with a typical interval training routine is the best way to develop the sort of conditioning that the sport demands. Until you can keep calm and under control during the most rigorous workouts (and under the stress of sparring), you are not yet ready to box seriously, so start working at it as soon as possible.

Since boxing takes place over timed rounds (either 2 minutes for amateurs or 3 minutes for professionals), your training should mimic these rounds. Drills should be intense for 3 minutes, then easy for the 1 minute "rest" period. Of course, it's not ideal to actually rest during your workouts, but the intensity should attenuate to simulate a rest period.

Most people who develop and stick with a cardio program like to keep their heart rate at around 60 to 70 percent of its max. This lets them work out for a sufficient amount of time. But boxers can't stick to "easy" workouts like this. As a boxer, you have to regularly take your heart rate up to 90%, and keep it there for a minute or more. Until you are capable of this sort of physical fitness, you can't step in the ring and spar with any hope of success.

Another aspect of boxing training that you need to be aware of is plyometric training. This 'high impact' training is necessary because it's the only way to get your heart rate and intensity up as high as possible. It is demanding training, but it's not something you can do without.

For conditioning and most importantly, skill training, you need to start working the heavy bag. This is a popular exercise that most people enjoy, but you'll short-change yourself unless you hit the bag with power and speed, all the while concentrating on keeping your form perfect.

But punching with power isn't the only thing you'll work on when you hit the punching bag. You also need to think about your footwork and your head movement. Always switch things up so your body doesn't adapt to the movements. You do want to adapt to the actual combinations, not the exercise itself.

Finally, to improve your stamina and conditioning, keep the pace as fast as you can handle, but keep the intervals short. A good way to develop this sort of stamina is a 'punch out drill' which has you hit the bag as rapidly as possible for 2 or 3 minutes, with a minute of rest afterwards, then another circuit.

Common Boxing Myths Explained

Boxing myths are all over the place these days. Lots of people think they know all there is to know about boxing. After all, how complicated is it for a couple of guys to to strap on some gloves and punch each other until one falls down?

Most beginner boxers are this way: they begin to think that anyone who talks a good game about boxing knows what he's talking about. It doesn't matter what the actual truth of the situation is, the loudest talkers generally get the most attention.

There's nothing wrong with being nice to these sorts of know-it-alls. But you'd be wise to pay attention only to folks who have actually walked the walk (as opposed to those who simply talk the talk). In fact, this is the biggest difference between a pro boxing trainer and someone who just hangs around the gym once in a while. The pros have seen it all and they know what works and what doesn't.

Let's examine a few common boxing myths:

Boxing Myth 1: Slow, long-distance running is necessary for a boxer

While there's nothing inherently wrong with long, slow running, it won't serve you as well as other forms of cardio and conditioning. In modern times, many boxers have dispensed with the long-distance roadwork. Fighters now favor other forms of general purpose cardio and conditioning. Modern conditioning workouts are muscle-sparing (they don't burn as much muscle as traditional running does).

Boxing Myth 2: Muscle causes you to be muscle bound and slow

This is a tall tale that causes much more harm than good.

Of course, there are some overly-muscular people who lose flexibility and agility because of their unbalanced physiques, but thankfully these folks are few and far between.

In fact, boxers will generally end up with an ideal amount of muscle mass, simply by following a well-designed boxing program.

To box well, you need as much strength as possible while still maintaining your muscular endurance (and, of course, your preferred bodyweight).

Boxing Myth 3: Fat doesn't matter, I can still be fat and fit

Wrong. If you are a fighter, you need to cut as much fat as possible so you can carry the most muscle for your given body weight.

If you're carrying around some excess flab, you won't be as capable as someone who is "fighting fit". It's that simple.

Virtual boxing classes with today's top trainers

Did you know that you can take boxing classes with world-class trainers, no matter where you are or what your skill level happens to be?

That's right, many of today's top trainers sell virtual lessons that are available on dvd for much less than the cost of a session with a trainer down at the local boxing gym.

Boxing classes in your own home?

Obviously there are some things -- like sparring -- that you can't learn at home without a training partner.

But there are so many more tricks, tips, and techniques that you can learn at home that if you're really serious about doing this the right way, you'd be shortsighted to pass up the opportunity.

After all, you can visit any boxing gym and prove to yourself that the simple act of showing up and going through the motions doesn't guarantee success. A quick look will prove to you that most of the boxers at any gym have serious issues with bad form, improper technique, and a lack of understanding of the finer points of the sport.

And yet, most of these boxers have access to a trainer at the gym. So why do they work out and spar with technique problems?

The sad truth is: lots of trainers just aren't articulate enough (or patient enough) to to teach you how to do the things that they can do instinctively. It takes more to train someone to box than simply saying "watch how I do this thing". Boxing classes should address your personal strengths and weaknesses; there is no one-size-fits-all method of teaching boxing.

With virtual boxing classes, you can get the absolute best boxing instruction available anywhere, and you won't feel rushed or embarassed if you have to go back and rewind in order to truly understand the finer points of a punching move or defensive technique.

When you realize that lessons from top-class trainers like Jeff Fenech, Kenny Weldon, Chris Getz, or Freddie Roach are as close as your DVD player, you'll wish you'd taken this opportunity ages ago.

Imagine if you'd started a year ago. Right now you would feel great because you'd have all the knowledge you need to make the most of your potential.

Don't put it off any more. Guess what? Some of Freddie Roach's lessons start at only $10 for close to an hour of instruction. Click through to Freddie Roach Advanced Punching Techniques and learn from the best.

Boxing injuries: the most vulnerable part of your hand

When boxers or martial artists hear about hand problems, they immediately jump to the conclusion that it's the "boxer's break" or a fracture of the fourth metacarpal (the bone on the little-finger side of your palm).

But the truth is, there are many more thumb injuries caused by improper technique or preparation than there are breaks to the bones in the hand. The joint at the base of your thumb is vulnerable and easy to damage. If you hurt it, your training will suffer for weeks or months.

As a boxer, MMA practicioner, or fighter, you must take steps to protect your thumb.

• Learn how to throw the left hook -- both on the heavybag and against an opponent -- so you reduce the chance that you'll impact the thumb.


• Always wrap your hands -- including the base of your thumb -- when you work out and especially when you spar.


• Make a good fist and tuck your thumb underneath.

Don't damage your thumb. It's that simple.

Left hook: hold the fist vertical or horizontal?

That is the age-old question.

Many trainers tell you to hold your left hook vertically, like you're holding a coffee mug. You can see it in the picture.

Just as many trainers say to hold it horizontally, with the palm facing down.

Which is correct?

I don't think there is a "correct" way to throw the left hook; it all comes down to your personal preferences.

If you are sport-oriented -- you always use handwraps and boxing gloves -- then holding the fist horizontally is probably OK. But if you are more interested in bare-knuckle fighting, you should probably keep the fist vertical.

Good luck finding out which variation you prefer: it's a debate that isn't going away anytime soon!

A few links to boxing-related sites

Not much time right now, but here are a few links to boxing-related sites that you might enjoy:

Saddo Boxing -- great discussion forums and more: http://www.saddoboxing.com/boxingforum/index.php

Ross Training -- Blog articles, fantastic conditioning info, and great forum:
http://www.rosstraining.com/forum/

Is PacMan the p4p best in the world today?

I think you have to say that he is. He doesn't duck tough competition (which is a complement you can give to Mike Cotto too!), and he's shown that he's stronger, faster, and more effective than his opponents no matter the weight class he chooses.

It's amazing that "little" Manny Pacquiao can look so dominant against a true welterweight. Miguel Cotto is no joke, and Manny handled him with astonishing ease.

When have we ever seen Mayweather pick a tough opponent and dominate him? Answer: never.

Are MMA people setting themselves up for hand problems?

MMA fighters generally wear light, 4-ounce gloves when they fight. Although they went commando in the past, these days they do tape their hands. But I get the impression that most MMA fighters -- especially the amateurs -- don't take hand protection all that seriously.

Hand protection is a long-term affair. It's not enough to say "my hands are fine" just because you didn't break a bone. Repetitive stress injuries creep up on you, but they can be as debilitating as an acute fracture and they can take longer to heal. They're insidious in that they may feel OK after a bit of rest, but when you start training again, they're back with a vengeance.

I would like to see the same focus on hand health in MMA gyms as you see in boxing gyms. For kids especially, it's the habits you form when you first start out that will save you a lot of unnecessary pain and dehabilitation when you're older.

Is Antonio Margarito a cheater or a victim?

Margarito's fall from grace

Antonio Margarito, who came out of nowhere to enjoy a brief moment of stardom after demolishing Miguel Cotto, was just as quickly forgotten after Shane Mosely made him look like he was out of his league.

The most interesting thing about the Mosely/Margarito fight wasn't what happened inside the squared circle, it was what happened during the pre-fight check of Margarito's handwraps.

Officials found a hardening agent (probably plaster of paris) on his wraps. He was forced to re-wrap his hands, then later suspended for a year.

No record of prior cheating

There were no credible whispers of doubt about Margarito's handwraps prior to the Margarito/Mosely fiasco.

Antonio Margarito was known as an iron-chinned competitor with unbelievable stamina but unschooled technique. His punches came in bunches but they weren't pretty, and he was just as likely to lead with his chin as with a jab.

Most of the elite boxers seemed to be ducking Margarito -- Mayweather wouldn't go near him with a 10-foot pole -- and it was to Cotto's credit that he agreed to a fight that offered all risk and very little reward.

After Margarito beat Cotto into the canvas, nobody suspected any foul play.

It wasn't until after the Mosely fight that anyone thought to question the Cotto/Margarito result.

Why would Margarito adulterate his handwraps?

It's tempting to look for answers other than the obvious: he wanted to win.

Margarito -- undoubtedly possessed of a lot of heart -- doesn't have much skill. He punches like a madman, all the while shrugging off his opponent's best shots. He wins wars of attrition rather than well-fought strategic clashes.

When fighters throw massive barrages of wild punches, they inevitably develop hand problems. Proper technique does more for a fighter than just make him look pretty, it protects his hands from damage. Unsurprisingly, Margarito has acknowledged hand problems in the past.

It stands to reason that he would protect his hands in training by using plaster-soaked wraps. From there, it's tempting to do the same during a boxing match, despite the unethical aspects of such a practice.

With potentially millions of dollars at stake, it doesn't surprise me that Margarito and his team would resort to cheating. It's just a shame that he couldn't resist the temptation of this sort of Faustian bargain.

Who is to blame?

Aside from the obvious answer, that is.

The blame lies in the coach who had a young Antonio Margarito, a kid with immeasurable potential, and who rushed him into professional competition without ensuring that there was a basic level of boxing skill present.

If Margario had learned half the technique that Miguel Cotto has, he might have been able to protect his hands better during his career. Cheating would have been unnecessary.

It's not enough to just hit hard and be a tough guy. If you don't have proper technique, you'll be a flash in the pan. Heart can only take you so far; technique won't desert you.

Is Mayweather one of the all-time greats?

Floyd Mayweather, who once compared himself favorably to Sugar Ray Robinson (causing Emmanuel Steward to sputter in disbelief), is one of the P4P top boxers around today. But are his accomplishments enough to catapult him into the all time great list?

There is no answer to that question yet, because Mayweather's career isn't over and he still has time left to shine even brighter. But here are a few criticisms that he would do well to address if he wants to be considered "great":

• A reputation for ducking opponents.


• An extremely defensive style more suited to biding time than making an exciting fight.


• Not a good ambassador for the sport of boxing.


• Extended "retirement" (possibly caused by hand problems?) keeps him out of the limelight.

I'd like to see Floyd address the concerns of the doubters by going after a world-class opponent at the top of his game and showing that he can put on a spectacular show.