DISCLAIMER:

The 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Advance copy: Not for publication, quotation, or distribution.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 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 your punches off of this rhythm. ▪ No matter which you throw first, you will throw it after you bounce off the back foot. ▪ For instance, if I am throwing a , 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 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, , 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. • As you begin to lean forward, thrust your right arm in a swooping motion and rotate your right hip and right shoulder forward, twisting slightly on the ball of the right foot. • Allow the momentum released by the twist at your core to throw your right arm out horizontally.

Keep your palm up Lean forward at the waist and wrist bent on impact. and thrust your right arm Always keep knees bent. out as the right side rotates

FOCUS POINTS: • Be sure to bend your wrists on impact and avoid hitting the bag with your outside knuckles. Common causes of wrist injuries include hitting the bag with the outside knuckles and failing to keep palms slightly up on impact. • Avoid standing straight up when throwing the body shots. Keep your knees bent.

NOTE: When teaching the body shots(punches) have your participants punch a little more around the outside of the bag instead of up the middle. The palms will still be slightly facing up but elbows will come out slightly. This is to get them to rotate their body and relax the arms more.

PICK AND PERRY WITH COUNTER SHOTS

THE PICK FUNDAMENTAL EAKDOWN: ▪ Rotate your right shoulder forward, bringing along your right hip, knee, and foot. ▪ Keep your weight centered on the balls of the feet. ▪ Bring your right hand forward only a few inches, palm facing mirror. ▪ Cup your hand in front of your nose to “pick” your opponent’s punch. ▪ Return your hand immediately to position in front of your face.

Cup your hand in front of Move your hand forward your nose to pick the punch. slightly

PRACTICE #1: • Practice slowly first, to get a feel for the movement. • When you’ve got it down, perform the whole sequence in real time.

PRACTICE #2: • Now, let’s add some offense. • Rotate forward and pick the punch. • As you bring your right hand back up into position, throw your jab. • Be sure to step forward as you jab. • Return immediately to your basic stance.

FOCUS POINTS: • Keep your shoulder, hip, knee, and foot - all in alignment • Avoid pushing your hand out too far. Keep it close to your face. • Tuck your elbows in and keep your movement compact, to maintain greater control of the sequence.

We wait to cover the Pick and Perry because these defensive movements can lead to you just trying to swat punches away without moving your head.

The Perry This movement defends from a straight right but must be done with intent to counter. ▪ As a right hand is coming toward you bring your left arm slightly away from your body with hand still up. ▪ Rotate your upper body slightly to the right as you push the right hand to your right. ▪ Do this with force using your core so that it knocks your opponent off balance. ▪ Try not to bring the hand too far out away from you.

Counter for Pick

One of the reasons why you pick with the right hand is so that you can counter with it. ▪ When you pick the right hand without the intent to counter you will simply turn that hand out and block the jab. ▪ When you pick with intent to counter, you will engage your core more and bring their right hand down with your pick. ▪ Still keep your hand close to your face so that they cannot counter your pick. They can feint the jab if they feel you are bringing the hand too far from your face and then counter with a left hook. ▪ After you pull there jab down with your pick, draw your shoulder back and come over the top of their jab with an overhand right.

Counter for Perry

One of the reasons you perry with the left hand is because you are trying to throw your opponent off balance to allow you to counter with the left hand.

▪ As the right hand is coming at you perry it using your torso and arm. ▪ This will throw them off balance and leave their body open on their right. ▪ Immediately rotate your left shoulder slightly back to throw a left body shot. ▪ A left body shot is a perfect counter punch after parrying a right hand.

Advanced Pivot, Double Pivot Chase Pivot

Breakdown for the pivot: ▪ Begin in your basic boxing stance.

▪ Swing your right leg clockwise, balancing on the ball of your left foot; allow the left foot to pivot with your body, keeping your heel slightly off the ground.

▪ Keep your right foot on the ground as it moves, allowing knees, hips, and shoulders to adjust to your new position.

▪ Finish in your basic stance, at a 45-90-degree angle from your starting position.

▪ To return to your starting position, push off your right foot and swing it back around, while pivoting on the left foot keeping the left heel slightly off the ground.

Double pivot: Also starts from your basic stance. ▪ Swing your left foot and left side of your body around counter-clockwise into “southpaw” (left-handed) stance, still facing the mirror.

▪ Then, using the same technique, immediately swing the right foot and side of the body back clockwise, sliding your right foot along the floor until it reaches your orthodox starting position.

▪ Stay balanced on the balls of your feet and slide your foot along the floor as you move.

Focus points: ▪ Avoid straightening out your legs as you pivot. ▪ Placing too much weight on the front foot prevents your foot from pivoting with your body and could lead to knee injury.

Chase pivot: Also starts from your basic stance. ▪ Keep your back foot in position. ▪ Step left or right with your front foot. ▪ Allow your back foot to pivot on the ball of the foot. ▪ Stay balanced on the balls of your feet and keep weight on both feet. The chase pivot is a great tool to be in front of your opponent who is moving around you without you using too uh energy.

THROWING PUNCHES AS YOU BACK UP

As you learned from Level 1, footwork is key. Be sure to get your advancing footwork down before moving on to retreating footwork.

Moving backwards is not only a great way to get away from a punch but also a great way to counter punch.

▪ The foot work is a bit tricky as you need to still push off the back foot first. ▪ As you push with your back foot you will make a galloping motion with your body and it will feel like to back foot makes the front foot forward slightly. ▪ The front foot will push you back as it comes off the ground. ▪ At first accentuate the footwork to get the motion down

Now, it is time to throw a punch.

▪ The most common punch to throw backing up is the jab. ▪ Throw it as you push slightly from your back foot. ▪ Be sure to rotate your body as you throw the jab just like you would do moving forward. ▪ Throwing a jab-right (one-two) will require the same footwork as the jab and you will throw the right hand one your feet are done moving. ▪ If you are throwing the right hand first the footwork will be the same as it was for the jab. ▪ Basically, any punch you throw first will use the above footwork.

CONTROLLING YOUR PUNCHING BAG

Hitting the punching bag is not used just to sweat get tired or get out aggression, it is used to hone your skills of range, speed, power, footwork and accuracy.

▪ As you know your range on the bag is extremely important. ▪ In order to throw a proper punch you need to extend the arm out enough without smothering the punch or hyperextending the elbow or shoulder. ▪ Smothering a punch will make you push through your shots and will not allow you to fully turn your hands over. ▪ If you do end up pushing the bag you need to know how to stop that bag or how to throw punches as it is coming back to you. ▪ If you simply want to stop the bag from moving you can throw a jab on it. ▪ But be sure to throw a proper jab with footwork and rotation. ▪ Do not get into a habit of just sticking your hand out to stop it. ▪ You should always be in fight mode. This means that you want to treat that bag as an opponent. Keep your hands up and by your face when you are not punching. ▪ If you want to throw punches while that bag is moving, you will either need to move backwards as you throw or to the left or right of bag. ▪ The idea is that you want to throw as the bag is coming back toward you. If it is coming hard toward you try to throw those punches as you slightly step back.

DRILLS- MOVE WITH BAG First let’s get used to being one with our bag.

▪ To practice this, push your bag to make it swing. ▪ With hands up move back and forth with your bag trying to keep your face as close to it as possible. ▪ You will need to step forward and backward. Feel the energy of the bag. ▪ Now push the bag and as it is coming back to you throw a one-two moving backwards. ▪ If you don’t move backwards as you throw you could hurt your wrist and shoulder upon impact. Range is important. ▪ If the bag is moving just a little and you need to get your range again, just throw that jab as it is coming back to you while you step to the right.

BONUS DRILL: Learning how to move laterally around your opponent can also be done with the punching bag.

▪ Push your bag away from you and as that bag comes back and almost hits you, step to the left with your left foot and then swing the right foot around to the left. It is essentially a step, pivot. ▪ The bag should swing right by your face. Once it does, step back to the front of the bag while it swings back away. Be sure to step with your right foot first. ▪ Now, you are going to step to the right of the bag as it comes back to you again. Step with your right foot up and to the right. Drag that left foot to the right and you should be in your stance. ▪ After that bag swings by your face step back in front of the bag with left foot first and right foot to follow.

STEPPING WITH DEFENSE In order to get inside to throw a punch you must step in. But you should not step straight in. This type of movement with counters is used mostly by the person with the reach disadvantage.

▪ Slipping in is a great way to not get hit with a straight shot and then countering with your own punch. ▪ As you step in with your left foot, slip to the left. ▪ Once that back foot drags in you are ready to throw a punch. ▪ You have made your way inside (in range) and are ready to throw a counter punch. ▪ Bob-N-weave to get into the inside is great to avoid punches to side of head. ▪ As you start to step forward dip down ▪ Rotate your right shoulder slightly forward as your back foot drags in. ▪ This will get you ready to counter with a left.

DRILLS Bob N Weave Line

▪ Tie some hand wraps together or use twine/string to create and bob-n-weave line. ▪ Secure to 2 points and make it about shoulder height. ▪ Start in your stance with hands up on the right side of the line as you look straight down the line. ▪ Step forward and to the left with your left foot to the left side of the line being sure to step with the ball of the foot. ▪ As you step bend your knees slightly, contract your abs and glutes angling your torso slightly forward to dip under the line. ▪ You will drag your back foot up and to the left of the line creating your stance on the left side of the line now. ▪ Because you are going to throw a counter shot, you will rotate your right shoulder forward as your drag your back foot to left of line. ▪ To get back under and to the right of the line you step directly to the right of the line with your right foot. ▪ Bend your knees slightly engaging your glutes and core as you angle forward slightly and get under the line. ▪ You will then bring your left foot to the right of the line to create your stance once again.

THROWING PUNCHES ON THE BOB-N-WEAVE LINE

The point of the line is to move your head as you try to get inside to throw punches.

▪ Once you get to the left of the line with right shoulder rotated forward, you are ready to throw a left hook or uppercut. ▪ When you throw the hook try to throw the punch over the line. ▪ When throwing the uppercut throw it as close to the line as possible and be sure not to overthrow it. Fist goes to same height at your nose. ▪ To get back to the right of the line after throwing a punch you will need to slightly rotate your right shoulder forward again. ▪ Step and roll back over to the right side of the line back in your stance ready to throw a right hand or right uppercut. ▪ Throw the right hand and upper cut as lose to the line as possible.

BOXING ON THE INSIDE

Once you are feeling comfortable boxing on the outside you can start working on inside fighting. This is where those famous right hooks can come in.

▪ Boxing on the inside can be practiced on the punching bag. ▪ Stand closer to your bag when working on this and angle your body toward the bag more than usual. ▪ When boxing on the inside you want your head lower than your opponents head. ▪ All of your punches will be shorter, and you will use your core a bit differently. ▪ You will angle your body to the left and right more that on the outside. For instance, if you throw a short left hook your body will lean a little to the right.

DRILLS 6 punch combo

This 6-punch combo will help you improve your inside boxing.

▪ Right uppercut, left hook, right hand, left uppercut, right hand, left hook. ▪ As you throw each of these punches angle your body to the opposite side. ▪ At the end of the combo, you will throw the right uppercut immediately after the left hook so that it is continuous. ▪ Try it shadowboxing first and once you get the rhythm down try it on the punching bag.

NOTE: THESE ARE EXAGGERATED MOVEMENTS SO YOU CAN LEARN HOW TO ANGLE YOUR BODY WITH PUNCHES

A/B DRILLS

Now that you have down your punches, defense and footwork, you can work on A/B drills. This will take 2 people.

Standing across from each other in your stance and at a good range. About where you can touch each other.

JAB-PICK DRILL

▪ Start with A throwing the jab and B picking it. ▪ This will happen in a circular fashion as if in the boxing ring or on the bag. A will step left when throwing jab. ▪ A must throw straight at B and B must keep that hand close to their face when picking. ▪ After about 30 seconds, switch to B throwing the jab and A picking. After another 30 seconds alternate. ▪ Once it feels comfortable, start to speed it up.

CATCH BODY SHOT-LEFT HOOK/RIGHT BODY-ROLL

▪ Start with A throwing a body shot, with B the shot. ▪ B should keep hands up and just do a side crunch to block shot with elbow. ▪ Immediately after blocking, B will throw a left hook. ▪ A will bob under the left hook. ▪ After 30 seconds switch and then have them alternate.

OFFENSE AND DEFFENSE ON PUNCH MITTS

Putting together combinations with defense can be done once you feel confident holding the mitts for simple offensive combos.

First let’s cover catching body shots on the mitts before getting into defense.

BODY PUNCHES WITH MITTS

Begin with the idea your punches will impact the front sides of your opponent’s body. Start at hip level and follow instructions for uppercuts—but—hold your mitts lower, closer to your left hip and angled away from your body at 45 degrees.

Note: • For body punches always hold your mitts at a 45-degree angle.

For right body punch, Start in boxer’s stance, with left leg forward. Angle your right mitt in front of your left hip, with right thumb pointing upward and the right side of your palm facing the floor. Your left mitt crosses the top of your right mitt, with your left thumb pointed toward your body. The right palm pushes downward for greater stability.

Simply reverse the angle of your mitts by rotating each hand in the opposite direction. Your left palm pushes down onto your thumb.

SAMPLE COMBOS

SLIP-PIVOT-RIGHT HAND

▪ You will throw out your right mitt as you step to the left and have them slip to the left. ▪ As they start to bring their right shoulder back behind them they will pivot. ▪ At the same time you will pivot and catch their right hand.

ONE-TWO, BOB-WEAVE, LEFT UPPERCUT, RIGHT UPPERCUT

▪ Hold out mitts for the one-two. ▪ Throw out your left mitt as if throwing a left hook and then your right mitt as if throwing a looping right hand. ▪ Catch their left hook and right hand.

PICK, RIGHT HAND

▪ Throw your left mitt out to their face as if throwing a jab. ▪ They will pick it and come back with right hand. ▪ Catch their right hand.

ONE-TWO, LEFT UPPERCUT, RIGHT HAND MOVING THEM BACK

▪ Step drag forward as you catch their one-two. ▪ They will step back as they throw the one-two. ▪ Step forward again while catching the uppercut and right hand. ▪ They will step forward again when throwing the uppercut and right hand.

ADVANCED CODS These can be used in your B&B classes along with the new intensity techniques to follow in the weight training portion of the manual.

Step in with right hand, left uppercut, left hook, roll

Bob in, left hook, right hand

Slip in, right hand, left uppercut right hand

Step in, bob-weave, overhand right, left hook

Speed Bag

Breakdown: ▪ Stand facing the speed bag, your head about 2 feet from the bag.

▪ Squaring off is a good stance to be in.

▪ Your nose is the height of the fattest part of bag.

▪ Hold your hands above your eyebrows. Condition yourself to keep your hands up higher than normal.

▪ Start with your left hand. Coming down on the bag with your knuckles (pinky and ring), moving your fists in a circular motion.

▪ Never hit the speed bag with the side of your hands.

▪ Start with your left hand, coming down on the bag with the knuckles

▪ Work on developing a smooth rhythm, moving fists in a circular motion, bringing them right back after hitting bag. The higher the hands the faster the reaction.

▪ Hit the bag in an oblong circle, bringing your hand back up as you count to 5, then strike with your opposite hand and count to 5.

▪ As you hit the bag each time, float your hands right back to the starting position.

▪ Use light, repetitive strikes and move your hands in an oblong circular motion.

▪ Repeat. You’ll find 5 the perfect count to start developing a smooth rhythm: not too hard, not too fast. ▪ When the 5-count gets easy, go to a 4-count. Then decrease to a 3-count, always working to improve your rhythm.

▪ Your goal is to get comfortable hitting the bag with a 2-count rhythm.

▪ Count with your left hand as “1” and right hand as “2.”

ADVANCED SPEED BAG Figure 8 ▪ Start by hitting the bag as you normally would with knuckles

▪ After coming down the bag with the knuckles bring the hand back around to make a figure 8 and hit the back with the knuckles again but palm facing the side instead of the floor.

▪ Have the other hand ready to go and repeat with the other hand.

▪ Relax shoulders and use forearm.

▪ To create more rhythm, you can sway your body side to side slightly.

TIP: This way of hitting the speed bag trains your hands to turn over, under and sideways quickly.

The cross: Speed at 30-second bell ▪ Bring your left elbow up high and your right elbow down to make a cross with your forearms. ▪ Hit the bad with left arm only until you get the rhythm down.

▪ Now create circle with the right hand and work on the rhythm.

▪ You can start again with the 5-second method until you get it down.

▪ Put the two hands together hitting the bag in a circular motion one after the other.

▪ Float your hands right back into position, ready to come back down on the bag again.

▪ Keep going for 30-second bursts, rotating your fists in a circular motion.

Focus points: ▪ Start out slowly, holding your hands up high.

▪ Listen to the sound of the impact, instead of focusing on the speed of the bag.

▪ Come down on the bag from above, then rotate your striking hand right back up.

▪ Until you find your rhythm, expect to feel tension in your neck and shoulders. This is common because you are raising your shoulders instead of just your hands. Relax!

▪ Avoid hitting the bag too hard. Work on your rhythm—and the strength will come.

▪ Keep your hands up! Never let them drop below your after striking the bag.

CLASS FORMAT

Most of the Advanced Boxing can be utilized in your current class format.

Throwing punches backing up: When working on the floor, instead of having your participants “dance it back”, you can have them throw a jab or a one-two backing up. On the punching bag, you can have them use the same footwork to move to the right on the punching bag while throwing punches.

Feints: You can use feints within the class on any combination. You can have participants start with a feint before throwing the combo.

Controlling the punching bag: While working on the bags, you will notice the bags moving when your participants hit them. Using the techniques of controlling the bag can be used while throwing any combination on the bag. After they throw a combination you can have them get into the habit of throwing a jab right away while the bag comes back to them to stop the bag. You can also use the bag control drills the last couple of rounds on the bag.

Fighting on the Inside: This can be used on the floor and the punching bags with combinations. Most of the CODs in all 4 classes can be turned into inside combinations by throwing the hands closer to the face, being a bit more angles forward and utilizing the overhand right in place of the straight right.

Bob-N-Weave Line: It is best to use this tool/drill before working on one of the CODs which require participants to step in with defense. You can do the forms clinic, warm up and then after working the line for a couple rounds you can get into the workout.

A/B Drills: These drills can be done before or after the workout, but you will want to spend about 4 rounds on them in order to give your participants time to get down the movements. It sometimes works best to start the drills after doing most of the workout so that you can work on the COD you did in class.

Speed Bag: If you do have speed bags, it usually works better to leave it for after class. If you only have one speed bag you can add it as a station within a circuit workout. This will not have the same format as B&B but you can use the punching bag, weights, shadow boxing area, conditioning area as stations. Participants will work on the COD when at the bag station and shadow boxing station.

BOXING & BARBELLS ADVANCED WEIGHT TRAINING TECHNIQUES

It has long been known that lifting heavy weights will produce the mechanical tension needed for hypertrophy (muscle growth).For a while this way the only way of thinking when it came to weight train but the days of strictly focusing on progressively increasing training loads for hypertrophy are over.

Science has proven that another way of building muscle is by increasing metabolic stress. Increasing metabolic stress or chasing the pump as we call it in the bodybuilding world should have a place in your training for both yourself and your clients. This style of training can help build new muscle and decrease the chance of injury that often comes by constantly increasing workload.

In this level two we are going to cover some advance weight training techniques that can be used in your BnB classes, as well as with your personal clients and with your own training. Not all techniques can be used during a class format but the more you know the better trainer you become.

DROP SETS A drop set allows you to increase your training volume without having to increase the load, which will emphasize metabolic stress as opposed to mechanical.

Start by picking a weight for that exercise that allows you to perform X amount of reps for near maximum effort. Once you reach that rep which should be near failure you then drop the weight about 20% and proceed to perform more reps to failure or you can set a number.

Example: BARBELL ROW: 1 SET @100LBS X 10 REPS DROP SET @80LBS X 5 REPS OR TO FAILURE

The weight should be challenging on the initial set! If you are aiming for 10 reps, then the maximum you should be able to do with that weight is 11 or 12. We call this leaving 1 in the hole.

WATCH VIDEO INSTRUCTION

SUPERSET A superset is when you perform two exercises back to back with little or no rest period involved. The rest period comes after the end of the second exercise. Supersets are great when you are short on time and work well to increase metabolic stress.You can put together supersets in several different ways.

A simple way to put together a superset is with antagonist muscle groups.

Example: Chest and Back Superset Dumbbell incline press – 3 sets x 15,12,10 Barbell row- 3 sets x 15,12,10 Rest 90 secs after both exercises Another way to do a superset is by putting together two exercises of the same muscle group. You will sometimes hear this called a compound set but the names are interchangeable.

One more way of doing a superset is combining upper and lower body for those looking for a total body workout in a short period of time.

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PAUSE REPS Pause reps are the most practical way to implement isometric training into your training regimen and boost metabolic stress. You can pause each rep of a set or just the final rep of each set. You can even pause rep a certain amount of reps of a set then finish with normal tempo reps. Each pause can be held for a set time of 3 to 5 seconds

EXAMPLE 1: Pause rep each rep Seated cable row- 4 sets x 10 pause reps EXAMPLE 2: Pause rep the final rep Seated cable row- 4 sets x 10 – hold last rep for 5 seconds EXAMPLE 3: Pause rep each rep Seated cable row- 4 sets x 10 pause reps

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PULSE OR FORCE REPS You can call them partial reps, pulse reps, or force reps. Whatever you call them don’t call them easy! Pulse reps increase the time under tension which is great for metabolic stress. You can do them at the bottom range of motion of the exercise, the middle range of motion or the sticking point of the exercise.

These reps can be done with pretty much any exercise and allow you to keep the blood in that muscle for a few seconds longer, which means more fibers are recruited and fired off. In general, you can have your clients perform pulse reps towards the end of a set or round. You can also have your clients perform these pulse reps in the middle of the timer then continue with full reps for the remaining time.

EXAMPLE: Class format 50 second goblet squat + 10 seconds pulses

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SLOW NEGATIVES Slow negatives are all about controlling the eccentric portion of the exercise and it is something often overlooked by beginner to even intermediate fitness enthusiast. An eccentric contraction is a muscle-lengthening contraction, in the squat for example it would be the downward phase of the movement or in the bench press the lowering phase.

Slow negatives are a great way to increase time under tension which in turn increases metabolic stress. These can be used both in a group setting or one on one with a client.

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