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DISCLAIMER: The Boxing and Barbells training handbook is intended for use only in official training classes and/or private training, as taught by certified Boxing and Barbells trainers. While we have made every effort to provide complete and accurate information, the instructions, descriptions, and explanations in this handbook are not intended to substitute for professional advice to individual readers. Neither the authors nor the publishers shall be liable or responsible for any losses, injuries, or damages that occur as a result of implementing the suggestions, actions, or programs presented in this book. The statements and examples in these manuals are not intended to represent or guarantee that everyone will achieve the same results. Each individual's success will be determined by his or her desire, dedication, fitness background, health situation, effort and motivation to work and follow the manuals and video tutorials. There is no guarantee you will duplicate the results stated here. You recognize any learning endeavor has inherent risks. Limitations of Liability Boxing and Barbells will not be liable to you in relation to the contents of, or use of, or otherwise in connection with, these manuals. Advance copy: Not for publication, quotation, or distribution. Photocopying or other use strictly prohibited. LEVEL 2 This manual was created to provide you with more knowledge in boxing and weightlifting. As we have said before, boxing is layers. Meaning, you may be shown how to do something in the beginning and then it will change as you become more efficient in the sport. For instance, the movements shown in the manual may be a bit more exaggerated than they actually happen when you are boxing but in order for you to get those movements down you must first master the mechanics of them. As you improve you will shorten up the movements. This is a progression; you CANNOT force it. Just like you cannot force your shoulders to be relaxed. In both boxing and weightlifting you must spend the time needed to work on your craft. This will in turn make you a better COACH! Even though some of the advanced mechanics shown in the manual may not be used in the Boxing & Barbells workout system, they are extremely important for you to learn in order to provide more to your clients and members. They want to know that you have knowledge that surpasses the “group class”. Your Level 1 Manual has many pages talking about why boxing and weight training are great to use for workouts and talks about the founders, creation of the program, etc. so we don’t need to cover that again. This manual will go straight into the nuts and bolts of advanced boxing and weightlifting. All blue text will have link to select video. Enjoy! ADVANCED HAND WRAPPING Purchase elastic-style or canvas hand wraps about 180-inches long. We like elastic wraps best, because they conform to the shape of your hands. Wrapping your hands separates your joints; keeps your wrists, fingers, and knuckles secure, and reduces the chance of injuries. Your method of wrapping will depend, in part, on the size of your hands. This advanced wrap is for those who have their technique down and have been able to generate power on their punches. When you start hitting the bag with power your knuckles will start to get sore so you will need to provide some extra padding. ▪ Spread the fingers of one hand wide and start by threading your thumb through the loop. ▪ Take the wrap across top of your hand and wind it 2 or 3 times around wrist—not too tight. ▪ Drop the wrap down and wrap your knuckles 1 time and then layer that wrap on top of the knuckles like an accordion. ▪ After a few of those wrap the knuckles and come around entire hand. ▪ Come up to the wrist. Wrap your wrist once, then wrap between your outside fingers (pinky and ring finger). ▪ Coming back around behind thumb joint, take the wrap down between your index and middle finger. ▪ Back behind thumb joint then go through the center two fingers (middle and ring fingers). ▪ Next, wrap across the knuckles a time or two, then move back up to wrap snuggly around wrist. ▪ Continue to wind the remaining wrap higher on the wrist, well above your wrist joint, then fasten with the Velcro strip. ▪ Repeat on your other hand. Always look at the top of hand when wrapping. ADVANCED JUMP ROPE Once you have mastered the boxers shuffle and knees up, it is time for the double ups (double-unders) ▪ Start with the simple straight leg rope mechanics. ▪ Now jump high with straight legs and rotate rope 2 times. ▪ Use your forearms and wrists to rotate rope and angle your hips back when you jump. ▪ Flick the rope up and down quickly 2 times to make the rope spin fast enough to get around 2 times before your feet land. ▪ Be sure not to bend your knees a lot when you jump. BOXER’S RHYTHM (BOUNCE) Developing boxer’s rhythm takes work. It’s an acquired skill that’s more than just the movement involved. It comes from within - like your heartbeat. Boxer’s rhythm expresses your heightened awareness and readiness to move in any direction - instantly. At the same time, it involves your ability to stay limber and relaxed, breathing deeply. As you develop and improve your performance working the fundamentals, boxer’s rhythm will emerge. All of a sudden you’ll notice the difference. You’ll grow swifter and stronger, with more stamina. You’ll gain greater control over your weight distribution and improve your ability to move fluidly, flexibly and with intensity. Practice these basics: ▪ Pay attention to maintaining proper stance and balance while you’re in motion. ▪ Anticipate action and reaction - your own and those of your opponent. ▪ Always keep a slight bounce, without allowing your feet to leave the ground - that’s the key to acquiring this fundamental boxer’s skill: always in motion. Boxer’s rhythm is a work in progress - as your mental awareness and physical conditioning improve - so does your ability to tap into this inner energy. ▪ You will learn how to throw your punches off of this rhythm. ▪ No matter which punch you throw first, you will throw it after you bounce off the back foot. ▪ For instance, if I am throwing a jab, I will throw it as my back foot is bouncing off the ground. ▪ You are in constant motion so after throwing the jab you will go right back into the bounce. ▪ You can do this with any punch to stat a combination. FEINTS Sometimes the feint is misnamed as a fake. This is essentially acting as if you are throwing a punch but you do not. The term comes from fencing. ▪ To act as if you are throwing a punch requires you to contract your abs and make a motion with your shoulders and sometimes feet. ▪ When feinting be sure not to pull your hands too far away from your face. ▪ After you feint one punch the idea is to throw a different punch. ▪ If your opponent moves a certain way to get away from a punch they think you are throwing, they may move right into the actual punch you have planned. ▪ Feinting with your feet is similar. ▪ If you move your left foot to the left, they think the left is coming. ▪ Immediately move back to the right and throw the right hand. ▪ Feints are all about making your opponent make a movement and you countering off of it. Feint Jab Throw Right OVERHAND RIGHT The overhand right is a tricky punch and takes a lot of practice to get it right. You can use this punch on the outside or inside. ▪ Similar to throwing a straight right you will keep pressure on your back foot and engage your hip. ▪ As you throw the punch your body will shift slightly to the left. ▪ Bring your right hand slightly away from your face to the right of it. ▪ Engage your right lat and obliques while keeping the elbow in. ▪ Instead of the punch coming out in front of you it will be to the right of you. ▪ This is ag great punch to use to counter off of a jab you have just picked. ▪ If you practice this and the following day your right shoulder is sore, you did not do it correctly. BODY PUNCHES (LEFT & RIGHT) BREAKDOWN: LEFT-BODY PUNCHES: • Starting from the orthodox boxer’s stance, bend your knees deeply to move into a “crouched” position (sometimes called “wrestler stance”). • Keep your weight evenly balanced while maintaining 2/3 of your weight on your back foot • As you lean forward, thrust your left arm in a swooping motion while rotating forward with your left shoulder, hip, knee, and foot. • Keep your knees deeply bent, with your head at your opponent’s chest level. Your target is your opponent’s lower body. • Allow the momentum of your body to throw your arm out from your shoulder. Your punch impacts at waist height. • Maintain a slight bend in the wrist; in a scooping motion, throw your body shot with your palms facing up and impact the bag with first 2 knuckles (of your index and middle fingers). • Leaning forward, thrust your left arm in a swooping motion, as you rotate • Keep your knees bent in crouched stance. • Punch will impact the left side of opponent’s body, rotate forward with left shoulder, hip, knee & foot. RIGHT-BODY PUNCHES: • Similar to left body shot, but everything is opposite • Start from your crouched position.

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