How To Box - For fitness or competition

Effects of Combat Stress: What Your Body Does When You Get in a Boxing Ring

Aaron — Mon, 15 Jun 2009 21:34:52 +0000

While you probably aren't going to end up dead (with any luck), when you get into a boxing ring, you are putting yourself in a combat situation. That results in combat stress. Combat stress can significantly impair your ability to perform certain tasks and basically, unchecked, is going to make you a lousy boxer.

Most people who get in a boxing ring for the first time - their first official amateur match - or first fight of any sort - don't remember what happened when it's all over with. They know they were there, but for the most part they probably can't recall the intimate details and punch by punch action that took place. Combat stress is what causes this temporary amnesia.

Combat Boxing
Pic by bobster855

Combat stress will impact what a boxer thinks, sees, hears, how he responds and can even have an effect on how he bleeds (vasoconstriction). You can never cancel out all of the effects of combat stress, but with the proper training, you can minimize some of them or at least recognize the symptoms so you can adjust your gameplan accordingly.

You've probably heard of the "fight or flight" response. Combat stress will initiate your body's sympathetic nervous system (SNS) in order to run or fight. This is an extremely powerful survival mechanism that focuses all of your body's resources on either running or fighting. The response is automatic, involuntary, virtually uncontrollable and will dominate all voluntary systems until the threat is eliminated or avoided.

What Happens When Your SNS is Activated?

Increased Heartrate

That big muscle in your chest called your heart is linked to SNS activation. When the body hits the go button for the SNS, your heart will jump from a normal BPM in the range of 60-80 to over 200 BPM within seconds. This is to surge stress hormones throughout your body instantly in order to react to the threat.

Heart Rate
Pic by wim harwig

The optimal range for combat is between 115-145 BPM. In that range, the boxer's ability to perform complex motor skills and movements, visual reaction time, and cognitive reaction time are at their peak. Therefore a boxer operating with a heartbeat between 115-145 BPM is going to be alert, sharp, and clear with excellent reaction times.

At 115 BPM, fine motor skills begin to deteriorate (things requiring dexterity like tightening small screws, etc...) At 145 BPM complex motor skills begin to deteriorate. (things like throwing complex combinations). At 145 BPM, the boxer will begin to lose the ability to react and think on his feet. He will not become completely useless, especially with proper training, but ability to change gameplans is going to be severely hampered.

At 175 BPM, full SNS activation has occurred and the only thing you can do is fight or run. Vasoconstriction is at its highest (tightening of blood vessels) so any cuts you do sustain likely aren't going to bleed. You may experience tunnel vision and auditory exclusion (can only hear your immediate threat and nothing going on around you.) You may experience irrational behaviour such as freezing in place, becoming submissive, or passive. Some even lose control of bladder and bowels.

You may be saying to yourself right now that this is a load of crap. After all, you've pushed yourself with wind sprints and other training to a heart rate well over 175 BPM on multiple occasions and haven't crapped yourself. It's a different kind of heart rate increase. It is the stress hormone induced heart rate that causes these symptoms. Same will not happen for exercise induced heart rate increases.

Perceptual narrowing or selective attention is also going to occur. Basically, your body is gathering information from your 5 senses at all times. In a fight situation, it is going to start ignoring some of the senses that aren't helping and increasing the sensitivity of the others. So, you might find yourself seeing really well, but feeling nothing. It is not uncommon to not feel punches until after the fight is over and you've calmed down.

Auditory Exclusion

As I mentioned, during combat, vision is probably the most useful of the senses. So, your body starts shutting off the other senses. One of the first to go is your hearing. I still remember my first time in the ring. Despite being in front of a crowd of 500 plus screaming, drunk, casino going fans, I didn't hear any of them for the entire fight. It wasn't until after the fight that I realized it, but I have no recollection of hearing anything going on around me. I was totally focused on what was happening in the ring.

This is also part of the reason that your training is so important and that drills are drilled in and become second nature. If you think you are going to be able to listen to your trainer inbetween rounds and make huge changes to your gameplan, think again. You aren't going to be in any position to think rationally or hear what he has to say. If he has to say something, he is better off trying to communicate visually by showing you something.

Where this perceptual narrowing is very beneficial is in the reduction of pain. Punches to the face and body that would normally cripple you - you aren't going to feel - for now. You'll be able to take quite a punishment, get cut and not bleed, and still carry on. Just beware of what happens when your heart rate comes back down and the stress hormones subside - you'll suddenly feel the pain and the blood will begin to gush if you've been cut.

Effects on Vision

Tunnel Vision
Pic by woordenaar

SNS activation will also have effects on vision. First, you'll probably notice tunnel vision where you start to lose the ability to see out of your periphery vision. It will be like looking down a tube. Unfortunately, this isn't good to see things like hooks coming at you and is especially bad if you are fighting at night as your night vision receptors are located in your periphery.

Second, you may experience loss of near vision. Anything closer than 1 metre will not be clearly defined. Again, a bad thing for boxing where all of your engagements happen at close range. It is due to pupil dilation which is a byproduct of SNS activation. Luckily, you aren't aiming at small items and it is fairly easy to pick out someone's head or body.

Other visual anamolies may include loss of ability to focus, loss of depth perception, loss of night vision, and loss of monocular vision.

Some of these issues can be trained for. For example, rather than using your eyes to observe what your opponent is doing, learn to pivot your entire head. Not only are you presenting a moving target then, but you are combatting the effects of tunnel vision. Similarly, having drilled movements, you will be able to respond without focusing on a target - you just unleash the fury.

Effects on Reaction Time

Reaction time is a four step process:

Perception
Analyzing and evaluating the information or threat level
formulating a response and
initiating a motor response

All of this has to happen in sequence, you can't jump any portion of it for any reaction. Research has shown that reaction time deteriorates as you exceed a 145 BPM heart rate. By 175 BPM, it really sucks. Most notably, if step 2 and 3 are interrupted, a motor response will not occur. So, if you can disrupt your opponent's reaction process by overloading the information provided or being so far ahead of his decision cycle that he can't catch up - you will literally render him motionless.

Effects on Motor Skill Performance

Boxers aren't too concerned about being able to perform surgery or other fine motor skills, but so you know, those fine motor skills will deteriorate when heart rate hits 115 BPM. Of more concern are complex motor skills and gross motor skills.

Complex motor skills are going to start sucking the big bananna from 145 BPM onward. Complex motor skills are those required to move muscle groups in a series of movements. Therefore the more intricate combinations and movements are going to become increasingly harder to do as your hear rate goes up.

Gross motor skills actually benefit from the increased heart rate. These are simple muscular movements, symmetrical in nature. They involve the large muscle groups such as legs and back - basically strength movements - straight punching and running for example.

Endurance Limitations

The body relies on three energy systems that kick in at different times depending on how long one is fighting/running and the intensity of the combat:

1. ATP System (Adenosin Triphosphate). This system consists of small energy bundles stored in the muscles. When this system is being used as fuel, the boxer has about 10-15 seconds of 100% maximum output before it burns out resulting in a 45% decrease in maximal energy.

2. Lactic Acid System. Once the ATP system has burnt out your body will switch to this system for fuel. It comes online like an afterburner. It doesn't burn as hot as ATP, but will give the boxer intermediate strength for about 45 seconds. Energy level will be at about 35% after 60 seconds in a confrontation.

3. Aerobic System. The last fuel that kicks in is the aerobic system. It is a fuel mixture of oxygen, carbs, and free fatty acids. Benefit is that it can burn for a really long time, especially if the boxer is conditioned well. Unfortunately it will only provide about 30% of maximal power.

So what does that really mean to a boxer?

Considering you are fighting a three minute round, you can expect 10-15 seconds of maximal output followed by intermediate strength for the rest of the first minute. The rest of the round you will be reduced to minimal power. So, you need to plan your attack to be the most effective and engage that one minute or so of maximal/intermediate power at the right time, while maintaining your edge for the rest of the round.

Preventing or Reducing SNS Activation

That was quite a long a technical article describing how your body reacts to combat. Now, here's the meat - what you can do to prevent the bad effects or attempt to shutdown activation as much as possible. Five major variables have an immediate impact on SNS activation:

Perceived level of threat
Time Needed to respond
Level of confidence and personal skill
Level of experience in dealing with the specific threat
physical stress (fatigue, sleep deprivation, malnutrition)

In case you didn't pick it out - all of the above variables can be influenced with training. By simulating boxing scenarios (sparring) and doing boxing drills (increasing experience/confidence) and improving conditioning (physical ability) - the boxer can "control" their fight or flight response. What it really comes down to is practice. Nothing fancy, but good old hard work.

There is also a simple breathing exercise that can be done to limit the effects of panic attacks, SNS activation, and increased heart rates:

inhale through nose for 4 seconds and hold for 4 seconds
exhale through mouth for 4 seconds and hold for 4 seconds
repeat 4 times

Happy fighting.

Fast Track to Fat Loss Review

Aaron — Tue, 09 Jun 2009 23:28:51 +0000

Back in September, 2008, I first introduced the online fitness program - Fast Track to Fat Loss - when I presented 9 members of the program competing for a trip to Mexico based on their body transformations. I also mentioned at the time that once the Fast Track to Fat Loss site opened to the public that I would test it out to present my honest opinions about it.

I have to tell you up front that I had high hopes for the Fast Track to Fat Loss site. I've followed one of the founders, Chad Tackett, since he first started offering online fitness programs with another site called Global Health and Fitness. That site grew and helped thousands and thousands of people get in shape. The impact he has had on so many lives is both amazing and inspiring, and I hoped he could repeat it with Fast Track to Fat Loss.

He has since sold Global Fitness in order to devote himself full time to this new online fitness site, teaming up with fitness superstar Kim Lyons (you may remember her from The Biggest Loser) to bring easy to follow online meal and training programs focusing on fat loss to the internet masses.

When the site opened up to the public, I signed up and have been a member since February of 2009. Now I really didn't need to lose any weight, but decided to give it a go anyways - so that I could report back here. In 10 weeks I managed to cut my bodyfat percentage from approx 13% to 10% and increased lean mass by 12 lbs which I consider to be a success.

So What is Fast Track to Fat Loss and Is it Worth It?

In simplest terms I can think of - it is a complete online training program that focuses on fat loss, emphasizing simplicity, accountability, and uses real trainers to assist with motivation. Whether or not it's worth it is up to you - read on to find out what I think are it's good and bad points.

The Good

The Fast Track to Fat Loss Core

Refreshingly, the entire program is focused around nutrition and meal planning in conjunction with effective exercise rather than prescribing some training plan promising instant results 3 days a week. I've said it on How to Box, emphasize it on How to Box, and will say it again that nutrition accounts for 90% of your results whether it is fat loss, muscle gain, or improved sports performance. The workout is necessary, but it isn't the be all and end all.

Fast Track to Fat Loss focuses on ensuring you are eating right and goes to great lengths to ensure you understand 5 key nutrition rules. They even go so far as to send you a free DVD highlighting these key eating rules. Then, when you become a member, you are given tools that help you create meals that are based on these rules.

The Fast Track to Fat Loss Interface

The site itself is quite easy to use. It has worked out a number of kinks that were initially present such as not catering to the Internet Explorer crowd and various less than desireable usability issues. However, I can honestly say that in the last month or so, it has evolved into a very efficient, easy to use, uncluttered system. Upon logging in and becoming a member you will see a screen like this:

Fast Track to Fat Loss Interface

Like Twitter or Facebook or other social media sites, you have the ability to update your status so your friends on the site can track what you're up to.

Across the top are 5 tabs: Your Profile, Exercise, Nutrition, Motivation, and Community. What you will find under each is pretty much self explanatory, but the three most important are Your Profile, Exercise and Nutrition.

1. Your Profile - Like any fitness site, How to Box included, your profile pages are your control center. The information you put in them lets people find you, cheer you on, leave messages, contact you etc... The information is also used by the site to customize exercise programs and nutrition plans.

2. Exercise - You will go here to print off your training plan and enter your data when you're done so the site can track your progress. I'm not a huge fan of entering data - more on that below.

3. Nutrition - The meat and potatoes of the program, this section will let you combine foods to create meals that follow the 5 key rules of the Fast Track to Fat Loss program. It is very intuitive to use, although limited in its initial food offerings. However, you can add your own making it pretty much unlimited.

Fast Track to Fat Loss Trainers

Chad

Kim

Brad

Pam

Brooke

Immediately upon signing up, you are assigned a real life personal trainer. These are people, such as Pam, who have completed the Fast Track to Fat Loss program and then complete a personal trainer certification. As well, you always have full access to both Chad Tackett and Kim Lyons to answer all of your questions.

I've got plenty of experience with both exercise and nutrition and tested my trainer - Brad to gauge the quality and responsiveness of his replies. As potentially hundreds of people could be assigned the same trainer, I wanted to make sure that I could actually access him if I did have questions. I'm happy to report he was both knowledgeable and available, usually within a few minutes - max a couple of hours.

Points and Rewards

Something Chad did well with his previous site was to reward people getting in shape by motivating them with free vacations in a 12 week challenge (win a trip to Loreto, Mexico). That same concept has come over to Fast Track to Fat Loss and also been compounded with addition of points for completing tasks such as workouts, meal plans, tracking progress, etc... The points received can then be used in their online store for various types of fitness related merchandise. Selection isn't all that great at the moment, but will undoubtedly increase over time.

Anyone who has tried to follow an online program understands how hard it is to stay focused. By having a trainer attached to you along with rewards for following the program - an element of accountability and motivation is built in which helps you succeed.

The Bad

I shouldn't really call these things bad - but they are "disappointments" I've had with the program:

1. Accountability - as I've stated, Fast Track to Fat Loss does a lot more in this area than other online programs, but I still believe there is room for improvement. Even on How to Box, I constantly struggle with ways to keep people who join How to Box active on their programs. It's nice to see Fast Track to Fat Loss is tackling the same issues, but I was hoping they had some magic ingredient up their sleeve that I could selfishly steal to implement here.

2. Exercise Programs - while they are geared to various levels of experience, even the most advanced programs were lacking for what I wanted to do. After consulting with my trainer, it became apparent the system is not designed to create your own programs and as such I ended up not using this feature as the most advanced programs were not challenging enough for me. Granted, for most trying to lose some weight, this is going to be more than sufficient, but I wouldn't recommend it for someone who has been involved in sports/strength training for many years.

3. Data Entry - I hate data entry. I do not believe it to be beneficial for the majority of the population out there. Again, it is not a required part of the program, but the system does ask you to log your workouts and meal plans. This is so you can send them to your trainer for review and track progress over time, but I know from experience, the more "work" you make a person do to get in shape, the less likely they will stick it out.

That said, it is a nice feature for those of you who are stats hounds and need to know how many pushups you increased since the beginning of time. You can use it if you wish, but you aren't obligated by any means.

Far more effective than entering data are pictures and video - which you can do on the site as well - to track your progress.

Fast Track to Fat Loss Summary

As I said at the beginning of this I had high hopes for Fast Track to Fat Loss - and overall they have evolved to meet my expectations. I don't agree 100% with the way they have everything setup, but for someone needing to get in shape or wanting to shed some weight, it is a very effective program and I especially like the nutrition aspect of it.

There are many more features than I've gone into here. I didn't even touch on the Motivation and Community aspects of the site which offer some great fitness tips and ways to link up and get support from others in the program. A lot of it is similar to other social networking sites out there, but definitely helps to foster a community feel that you belong to.

No one online fitness program is perfect for everyone and if you're thinking the 12 week boxing training plan isn't your ticket to a better body, then perhaps you should give Fast Track to Fat Loss a try. I maintain my membership there simply to be a part of the community, and have seen the successes people are having. It's simple, effective, and achievable. Take a closer look at what they have to offer now.

Boxing Fitness Test - How Do You Measure Up?

Aaron — Sun, 03 May 2009 22:46:56 +0000

As I've said many times, I like boxing workouts because they are all encompassing. They focus on everything: strength, power, speed, stamina, endurance, agility, balance, flexibility, and reaction times. A complete boxing lifestyle also incorporates good nutrition and coping skills. It's no wonder, I'm such a fan.

Wanna Rank?

Anyways, in building How to Box, as I pointed out in 3 Step Secret to Keeping Yourself Motivated to Train, I needed a way for members to measure their current fitness ability in each of the above areas. As boxing is referred to as the "Sweet Science", I figured there must be a boxing fitness test out there that I could incorporate into the site.

Unfortunately, to my surprise, I didn't find a standard boxing fitness test anywhere. Closest I could find was a SPARQ boxing test used on Season 3 of The Contender. It seems, nobody in the boxing industry has created a standardized test that people can use to assess their level of fitness as it pertains to boxing.

Until now...

While I'm not claiming that the fitness assessment you do on How to Box will be recognized industry wide, it does test every major characteristic required of a boxer to perform at his or her peak. This test is also extremely relevant to anyone wanting to improve their overall fitness levels as it is a complete body test, Just like boxing workouts, this test assesses all aspects of your fitness (except health related ie.. blood pressure, bloodwork, etc...)

For How to Box members, you can perform this fitness assessment as often as you like and record your results in your profile so you have a complete historical picture of your development. As well, at a glance, you can see where you rank in terms of fitness level both against the standard test scores and other members on How to Box. Perhaps it is your destiny to prove you are the most fit member of How to Box?

For those of you who aren't members (yet), you can still perform this test. I'm about to describe it, but, of course, the site won't be recording your progress or ranking you against everyone else. Don't let that discourage you though. If you aren't in a position to become a full fledged member right now, do the tests anyways. As I've mentioned before, to improve, you need to know from where you are starting.

The How to Box Boxing Fitness Test

Aerobic Endurance

To measure aerobic endurance, the generally accepted method is a calculation of VO2 Max. There are two formulas that are used, but the formula I use here takes into account the bodyweight of the individual. Your VO2 Max is your body's ability to transport and utilize oxygen during incremental physical activity. For aerobic endurance - this is the most relevant measurement.

The easiest way to come up with the measurement is using the Cooper's Test. The formula is: VO2 Max = (distance in metres-505)/45.

How to Perform the Cooper's Test

1. Determine some way to measure distances to the nearest metre. That could mean investing in a GPS device, using a track, or some other makeshift thing you come up with. You will also need a stopwatch to measure 12 minutes.

2. Run as far and as fast as you can in 12 minutes. Record the distance you run in metres.

3. Plug that distance into the formula and you will get your VO2 Max in ml/min/kg.

In order to determine your current level of fitness in this area, either add a fitness assessment to your How to Box profile and check your ranking, or check this Wikipedia page on VO2 Max for more information, tables, and calculators.

Strength and Power Index

Measuring strength and power is relatively straight forward and consists of taking five exercises and performing them to failure and then determining your "strength index" by taking all of your results and dividing by 5. Some of the exercises are timed while others are just continuous to failure. This test is also referred to as the McCloy Physical Fitness Index.

How To Come Up With Your Strength Index

1. Have a stopwatch available, area to perform exercises, and perhaps a mat if you desire, and pull up bar.

2. Perform the maximum number of pushups you can do (continuous, good form). Record the number.

3. Perform the maximum number of pullups you can do (continuous, good form). Record the number.

4. Perform the maximum number of situps you can do in 2 minutes. Does not have to be continuous, but, of course, must be good form. Record the number.

5. Perform the maximum number of bodyweight Squats you can do in 1 minute. Does not have to be continuous, but of course, must be good form. Record the number.

6. Perform the maximum number of squat jumps you can do in 1 minute. Does not have to be continuous, but of course, must be good form. Record the number.

7. Add the results from all 5 exercises and divide by 5.

In order to determine your current level of fitness in this area, either add a fitness assessment to your How to Box profile and check your ranking, or check this page on McCloy Index for more information, tables, and calculators.

Balance Score

In boxing, the ability to remain balanced while transferring weight effectively is of paramount importance. This test is simple and focuses on your ability to balance on your feet (actually one foot at a time...) If you can stay on your feet, you will be a better boxer - duh. This test is called a Flamingo Test for reasons that will become obvious in a minute.

To Get Your Balance Score Using the Flamingo Test

1. Find yourself a 2 x 4 (on the narrow side) or some other raised, narrow surface that is no wider than your foot. The ideal width is 3cm. (yes that's really narrow). Lacking that, you can draw a line on the floor, but it is a much better test if you are standing on something. Make sure it isn't super slippery and it is anchored so it isn't going to move while you are trying to stand on it. Also going to need a stopwatch and likely someone to assist you.

2. Take off your shoes.

3. Stand on the beam and raise one of your legs, bend it at the knee, grab it with a hand and hold it close to your buttocks. Doesn't matter which leg you stand on - go with your preferred leg. Likely going to need someone to help you get into this position.

4. When you are in position, let go of whoever is helping you and start the stopwatch.

5. Stop the stopwatch immediately if you fall of the beam or let go of your leg letting it fall out of position. Record the time in seconds.

6. Repeat 3 times - add up all your times and divide by 3 for the average.

In order to determine your current level of fitness in this area, either add a fitness assessment to your How to Box profile and check your ranking, or check this page on The Flamingo Test which is part of the Eurofit Battery of tests for more information, tables, and calculators.

Reaction Score

Determining reaction speeds accurately without specialized equipment in boxing is extremely difficult. Ideally, one wants to use an electronic setup that will force a response and measure the time it takes in milliseconds.

To complicate things further, the movements should mimic boxing. For most of us, that isn't possible, so this is the next best thing and measures limb speed. It isn't a true reaction test - more of a muscular function test, but will give you an idea of how fast you can move your arms to respond to an event.

How to Get Your Reaction Score with the Tap Test

1. Find yourself a vertical wall and tape a rectangle at chin level. It should be 30cm x 20cm. You can make it out of paper, cardboard or whatever. On either side of the rectangle, with their centers 60cm apart, attach discs that have 20cm diameter. So, on the wall, you will have a disc, a rectangle, and then other disc. The rectangle is midway between the discs. Have a stopwatch ready and someone to use it.

2. You get to do this once with each arm. First, put your left hand on the rectangle. You move your right hand from disc to disc as fast as you can 25 times (50 taps in total). Stop the stopwatch on the 50th tap and record your time in seconds.

3. Switch arms and repeat.

In order to determine your current level of fitness in this area, either add a fitness assessment to your How to Box profile and check your ranking, or check this page on the Plate Tapping Test which is part of the Eurofit Battery of tests for more information, tables, and calculators.

Agility Score

Good agility will enhance your ability to move in various directions, change directions very quickly, and do all of that while maintaining control. In boxing, this lets you create angles and openings and punch from various positions. Good agility is very obvious in a boxer's footwork

Using the Quadrant Test to Determine Your Agility Score

Quadrant Test

1. Draw out a cross on the floor. This will make 4 quadrants (open sided squares). Bottom left is number 1, top left is number 2, top right is number 3, bottom right is number 4. Start line is below quadrant 1. See picture for layout. Have a stopwatch ready and someone to use it.

2. Starting at start line, you will jump with both feet into quadrant 1, 2, 3, 4 moving in clockwise direction. You must land completely in each quadrant - no touching lines or landing in wrong quadrant. You will do this 2 times clockwise and 2 times counterclockwise (4, 3, 2, 1).

3. When ready, go and jump for 10 seconds. Count the number of complete hops you are able to do.

4. If you touch a line or land in the wrong quadrant, you lose 0.5 points. You get 1 point for every correct hop. At the end of two clockwise trials and two counter clockwise trials, take your 4 scores and divide by 4 for the average score.

In order to determine your current level of fitness in this area, either add a fitness assessment to your How to Box profile and check your ranking. I have yet to find a standardized set of scores for this test, so best you will be able to do is improve on what you do rather than compare yourself to proven athlete scores.

Advanced Tests

There are two obvious tests that are missing to determine current level of boxing ability. One is an anaerobic type of punching speed test and the other is a punching power test. Both are impossible to measure without specialized sensors that can register punch pressure and hits over time. There is one commercial device that does this that I am aware of and that may be available on How to Box in the near future. A test model is being sent to me for review.

If acceptable, these scores will be worked into the member fitness assessments for those that decide to purchase the the sensors. They are affixed to focus pads or heavy bags and the total cost of the systems is less than $100. Stay tuned for more to come.

In Conclusion

The most obvious test for a boxer happens when he or she gets in the ring. It is at that time that all of your fitness flaws are exposed. One will quickly realize how hard they actually did work in their training and where their weaknesses in conditioning are.

For those who never get in the ring though, aside from how you feel and look, it is difficult to determine what kinds of conditioning improvements are taking place in your body. With the How to Box boxing test, not only will you now have a standard that you can improve on, but you will also be able to see how you measure up against other boxers and fitness enthusiasts using the site.

The score you are ranked with on How to Box is an average of the 5 tests to give you a Site Ranking Index. Improvement in one area will improve your overall score just like lack of improvement will decrease it. All are weighted equally so you give each area as much attention as the others. Often people will focus on strength and power to the detriment of agility or other aspects.

If there is another fitness test or one that you feel would more accurately measure a certain aspect of a boxer's conditioning, feel free to share it in the comments. If it is generally accepted, I will incorporate it into the rankings. Other than that, add a fitness assessment now to get yourself ranked. On the right sidebar, a link will be showing up soon "Fitness Rankings" to show you where you stand.

Boxon.

The 3 Step Secret to Keeping Yourself Motivated to Train

Aaron — Thu, 30 Apr 2009 22:02:10 +0000

If I were to ask you:

How much money you have in your bank account ?

I'm pretty sure you would know the answer (give or take a few cents).

If I were to ask you:

Where you live and where you go to work/school ?

Again, you'd probably know that (unless you're suffering from some type of intoxication or mental illness :).

However, if I were to ask you:

What is your current fitness level or what level of boxing training are you at?

Did I stump you? 9.5 times out of 10, when I ask that to someone, I get the deer in the headlights stare, or a vague response like good, or little, excellent, or not so good (if I get a response at all) or asked "What do you mean?"

Where Are You?

Can You Read This?

Why is it that someone can know where they are, know how much money they have, but have no idea what their level of fitness is? If someone asked me the same question, I could confidently say:

1. Endurance - I can complete a half marathon in 1 hour 27 min, a full marathon in 3 hr 17 min and have a VO2 max of 67.62ml/kg/min which is rated as superior (for a 13-19 year old) - and I'm 34.

2. Strength - I can do 83 continuous good form pushups, 17 pullups, and 59 situps/minute and have a combined grip strength of 136kg.

And I could continue to list my stats for speed and power, flexibility, agility, balance, and reaction time, not to mention where I'm currently at for a number of health related tests (blood pressure, cardiac, cholesterol, recovery quotient, etc...)

I'm not listing these to brag, but to make the point that you need to understand where you're at before you can figure out where you're going to go. It's like pulling out a map to drive to Toledo, but you have no idea if you're in Los Angeles or New York. You can see Toledo on the map, but if you plot a route from Los Angeles and you're in New York or vice versa, you're going to run into problems.

Where Are You Going?

Knowing where you are is one end of the spectrum while the other end is where you want to go. Goal setting is incredibly important for anyone trying to achieve pretty much anything, but it is completely useless if you don't have a firm grasp of your current reality - where you are right now - and what condition your body is in right now.

Picture this - I tell you to do 30 continuous pushups or you set a goal yourself to do 30 pushups but right now you are only capable of doing 3 good ones, how demoralizing is that going to be when you get down and pump off your 3 and then fall to the floor exhausted?

The goal is simply unrealistic in the short term. It may be a good long term goal, but if you know you can only do 3, perhaps 5 is a more achievable goal that will fuel your motivation rather than destroy it. Missing your target by 1 or 2 is a challenge. Missing it by 27 is a failure.

Are You On Course?

Once you know where you are and where you want to go, you need feedback along the way to tell you if what you are doing is working or if it isn't working. Knowing something is working will naturally motivate you to continue. Finding out something isn't working will motivate you to change it. But continuing to do something with no idea whether it is working or not - getting you closer to where you want to go - is like walking in circles in the forest. Eventually, you're going to get bored, quit, and die.

Another reason for feedback is that human beings are inherently lazy. They will gravitate and adapt to a workout that gets easier over time, and when that happens, gains will be minimal. That's OK if that's all you aspire to, but not so good if you're trying to achieve something more. If you are training yourself, you need some type of feedback to give you a kick in the ass now and again to continue. That's why it is often a good idea to train with a partner (as long as that partner isn't going to drag you down.)

This feedback loop - where you can actually see your progress - is absolutely essential. You need a record of your progress - written down, photographed, and/or video'd that you can look back at and see a difference. You look at yourself so often during a day that you will not notice the gains you are making, but when you can see yourself at day 1 vs day 84 - you will amaze yourself.

Don't believe me? Take a look at Lunas99's profile page (half way down - My Progress). Or, take a look at other people's progress on How to Box.

So, in summary, the secret to staying motivated and self disciplined when training yourself is threefold:

1. Know where you are at right now.

2. Know exactly where you want to go.

3. Take regular snapshots of your progress on your trip and make adjustments as necessary.

Putting This Into Practice

This three step formula is the reason I ask How to Box members to complete an initial progress report when logging in for the first time. This report asks for their measurements, current front picture, side picture, back picture, and in the very near future (today or tomorrow) also asks them to complete a fitness test designed to simulate the stresses boxing will have on them.

This simple test will calculate things like VO2 max, strength level and so on so the member can see where they are currently at in relation to the fitness industry standards and other users on the site.

By doing this, they know at what level their conditioning is and the next time they complete a progress report a week, two weeks, a month or more down the road, they can see the improvement they have made (or didn't make), be motivated by that to continue or to make the changes necessary to see the improvements.

As well, they can set short term and long term goals in their profiles that they can monitor as "in progress" or "completed". They have a listing of everything they have set out to accomplish and achieved. Can you say the same for yourself? Picture how motivating it must be to look at a list of 10 things you have challenged yourself to do and completed them all.

You don't have to be a How to Box member in order to do this for yourself, although How to Box makes it easy with the tools you are given and I would encourage you to consider becoming a member. Over the next couple of posts, I'm going to outline the process. I'll tell you how to measure your current fitness level, how to track your progress, and how to set and track goals that you can actually achieve.

Until then - Boxon.

Boxing Term of the Day: Buckshot Punch

Aaron — Mon, 13 Apr 2009 14:52:11 +0000

The buckshot punch was introduced to boxing in the 1930's by William Lawrence "Young" Stribling Jr, a Georgian heavyweight. Consisting of a left jab, then the slightest hesitation to feint a right, immediately followed by a full blown right cross, it became a trademark punch that earned him over 100 KOs.

Young Stribling
Stribling had 290 fights over his professional career and wasn't finished when he was killed in a motorcycle accident. According to BoxRec biograhies, Stribling was travelling about 35mph on his bike, waved to a friend in a passing car but failed to see a following car. Reacting, but too late, he struck the car where the bumper crushed and nearly tore off his left foot (later to be amputated) sending him crashing to the pavement smashing his pelvis.

He was taken to the same hospital where, coincidentally, his convalescing wife and third child were already admitted, where he clung to life for another two days. Friends and reports say he remained in excellent spirits throughout the ordeal, even after losing his foot, cracking jokes and remaining conscious, until finally after reaching a temperature of 107.5 and a pulse of more than 175, he spoke to his wife for the last time and died. After being picked up off the road with the mangled left foot - reports say he said to his friend "well, looks like more roadwork."

The buckshot punch goes to show the effectiveness of a good feint or deception plan. If you can prevent your opponent from seeing

Jack Sharkey vs Young Stribling

what's coming, you can expect outstanding results. While I was unable to find a good example where Stribling was using this punch, this match between Stibling and Jack Sharkey gives you some idea of what kind of fighter he was. (Stribling is the skinnier of the two)

His excellent defensive skills and tendency to run in and clutch meant he never received a permanent scar throughout his career. One unverified story reports that Stribling would use inexperienced black men to practice his knockout punches. He would put them in the ring and practice knocking them out using punches like his buckshot punch. One day, he met laborer, 25 year old John Linwood Fox as a sparring partner who had figured out how to defeat his buckshot punch. Fox stepped into the jab delivering a straight left of his own which knocked out Stribling and earned him a shot at a professional boxing career. (although it promptly had him kicked out of Stribling's camp).

Visualization and Sports Performance

Aaron — Thu, 05 Mar 2009 17:57:06 +0000

The human mind has a lot of power that no one really knows about. You will often hear people talk about how humans use 1-4% of their brains with Einstein peaking out at 10%. Well, what about the other 96-99%? Lately, there has been a lot of buzz about something called the Law of Attraction (LOA). In very simple terms, it goes something like this:

Ask for Something ----->Believe it Will Happen-------->Receive it

Sounds literally stupid on the surface, but if you look into it a bit, there is some substance to what these personal development people are saying. Whether I believe you can actually manifest something physical like money, cars, or situations, is still up for debate. In terms of this LOA, this disbelief is keeping me from realizing huge dreams.

The Law of Attraction is the guiding principle for visualization and is used to manifest reality. The term manifest simply means to make it happen or have it appear. Imagine a cup and the cup magically appears - or has been manifested.

Visualization and Sports

In sports, the process of visualization is used to increase athletic performance and it has been shown to be as effective as actually doing the training.

In one study, three groups of basketball players were formed. The goal was to measure free throw effectiveness. One group practiced free throws for 20 minutes a day. One group visualized themselves practicing free throws for 20 minutes a day. The last group didn't practice at all.

The results -- the group that visualized themselves making the free throws and going through the motions showed as much improvement as the group that actually practiced the free throws, while the group (control group) that didn't practice at all predictably showed zero improvement or even diminished improvement.

Visualization for optimal results?

Visualization is imagined reality.

This means, you can actually trick your brain into thinking you're training even when you're not. It is well known that the brain cannot differentiate between reality and a vividly imagined fantasy. The body will react the same -- the same physiological functions are activated. You can make yourself scared, sweat, increase heart rate, activate muscle reflex -- all just by thinking about it very vividly.

When you start getting to the upper echelons of any sport whether it is boxing or ping pong, the difference between opponents starts getting really small in terms of their conditioning and skill. When two boxers enter the ring who are equal in terms of conditioning and skill, the winner is the one who has the edge mentally.

The elite athletes mentally program themselves for success by programming their mind.

Visualization can and does manifest results in sports.

How Does Visualization Work?

Is Visualization
Really a Secret?

You have two levels of consciousness. You have the one you are in right now where you think and analyze problems, talk to yourself in your head, and are basically aware of the world around you. At the same time, you also have another level of conciousness - the subconscious, which is also there all the time, but you don't know what it is doing unless you tune into it to find out.

The subconscious works like a big computer. It doesn't think so much as it carries out what it is told to do. How you have programmed your subconcious is how it decides what you are going to day in a day based on habit whether you have conciously taken the time to program your mind or not.

All of your habits, good and bad, are a result of subconscious programming. Once it is programmed, it works away in the background to achieve whatever you have told it to achieve. For example, if you're constantly telling yourself you are too fat (visualizing the fat on your body) your subconcious is picking up on that and making sure the conditions exist to make you fatter. You will find yourself in situations where there is a lot of food that is not good for you and you will find yourself eating it whether you planned to or not. It is manifesting that reality.

Your conscious mind is like a car trying to stop a train when it comes to holding back what the subconcious wants to achieve. To stop the train, you need to get on board and pull the break, not try and push back at it from the outside looking in. You need to access your subconscious and change its program for sustained change and results.

A Practical Guide to Visualization

Visualization is relatively easy. You do it now anytime you imagine something or basically day dream. You put yourself, in your mind, somewhere else. You picture the beach with its pure white sand and crystal clear blue water splashing, wave after wave gently rolling onto the sound and then back out to sea. You picture the palm trees gently swaying back and forth while you notice the wind rustling the canopy of your pink and red striped umbrella shading you from the blistering heat. You smell the sweetness of the fruity drink you have brought to your lips as you begin to sip on the straw suddenly tasting the sweet liquid.

Did you picture that scene in your mind?

If you did, that is visualization. You create a reality - an imagined reality - and trick your mind into believing it is real. The better you get at this, the better the results of your mental programming will be.

The secret of visualization is to be as specific in every sense as you can in your imagination. You have to use them all - touch, sound, sight, taste, and smell. You have to leave no doubt that what you are imagining is real. If I want to be rich, I have to be able to see it happening, feel it happening, hear it happening, smell it happening, and taste it happening. If one of the senses is missing, it leaves a doubt that will manifest the opposite of what you want.

To get started with Visualization - you basically use a type of meditation to change your brain waves to an alpha state (a type of meditation) and then start programming:

Sit upright in a comfortable chair, back straight, feet on the floor. The only reason I suggest you do this sitting up is because when you relax to the point where you can access your subconscious, it is very easy to fall asleep. Do this on your back on a comfortable couch and you will find yourself waking up an hour later not having achieved what you set out to do.

Close your eyes and clear your mind. Try and shut out any distractions, and let everything go. Let the clutter of your mind fade away and just become aware of your breathing.

Take four deep breaths, counting to four on the way in, holding for 2 seconds, and then counting to five on the way out. With every breath, you relax more and are more aware of your breathing. You'll notice how it slows down and becomes deeper, almost rhythmic. Keep focusing on your breathing.

Count backwards from 50 to 1. All the time focusing on your breathing and letting your body relax and your mind clear.

When you reach 1 you will be in tune with your subconscious. Your mind will be in a state ready for programming. It is at this point that you introduce a thought and then mold the reality. This is where you paint your picture in vivid detail. Once you have done that, you are done. Switch scenes to the next item you want to program and so on until you have programmed all that you want.

After you have finished your visualization session, you count up from 1 to 10, slowly becoming aware of your body and your surroundings. At the count of 10, you open your eyes, start moving around and stretching and you will be refreshed, clear, and happy knowing that you have just set the wheels in motion to achieve what you want without question. Now start doing something to make it happen and it will appear.

That last part is important and where a lot of people get discouraged. Some experts claim all you need to do is see it and wait. It will appear out of nowhere. I prefer to think you set the wheels in motion and then take the steps necessary to get there. You take those first steps which will open doors for the next steps until you find you are living the reality you created.

A couple of things to note for this process and questions that are frequently asked about visualization.

How do I know what to visualize?

That is a good question isn't it. Well, first thing you need to do is decide what you want. You need to write these things down and you need to make them as specific as possible, phrased in such a way as to believe they have already happened. It has to be specific, positive, and attached to a deadline.

For instance, for the past 8 weeks I have been picturing a reality where I have less than 10% bodyfat and 164lbs of lean muscle mass before I go home to my wife and family. When I started the specific goal was to be achieved within 10 weeks. In two weeks I will be going home to my wife and family and will literally be surprising them with how much muscle I've added to my body and how ripped I am. At 10.93% bodyfat and 163lbs LBM as of the time of this writing, the reality I've been seeing is going to be the case in the next two weeks.

How often should I do this visualization exercise?

15-20 minutes twice a day is optimal. Usually first thing in the morning before your conscious mind has had a chance to fill your head with "stuff" and once right before you go to bed so that you can program your mind to work while you sleep. Make sure you are free of distractions - go to the bathroom or satisfy your thirst or hunger before you start.

How do you deal with stray or negative thoughts during the visualization process?

This will always happen. You will begin picturing your reality. For example, you will see yourself in the ring vs your opponent and then suddenly you notice you are getting hit. Instead of panicking, just change the situation to a positive one. You are getting hit, but the punches are weak and deflecting off of you. In fact, that last one you actually slipped and are know in a better position to counter attack.

You see, your mind isn't stupid. It injects reality into everything you imagine. It knows what could happen and will see to it that that reality becomes part of your memory. That is because it is using past experiences to help form your new memory. Thing to remember here is that you are in control and can create that memory however you want.

What sorts of things can you visualize?

The sky is the limit. If you can create a real enough picture of it in your head, you will see it happen. I've seen it, and other people live this reality every day.

Visualize for the good of all.

After every reality you create, in order to set the wheels in motion, it is a good idea to end every thought along the lines of "for the good of all". This sets your mind off in a positive direction and helps to counter any reality from being misinterpreted resulting in a bad situation. Your mind will manifest both good and bad, so be careful of what you are creating.

For Futher Study of Visualization

The whole mystery surrounding visualization and the Law of Attraction exists because it is not well understood. It seems to go against the physical laws we know about, but in reality, is perfectly in tune with them. Every great invention from the airplane to the pen is the result of someone's visual picture of it in their head. It is not difficult to master and just requires a committment to try it for a sustained period of time. Once you prove it to yourself, you'll be amazed with what you achieve.

For futher information on the subject of visualization and the Law of Attraction, I recommend the following resources and sites:

Mind Training for Boxing - An audio program that will guide you through the visualization process to increase your boxing skill and reaction to situations you will encounter in the ring.

Steve Pavlina - Personal development writer has done some extensive research into visualization techniques and the "why" behind how it works. His site is a huge repository that will keep you busy for hours, if not days and is a great stepping off point for getting to know this subect area better.

The Secret - An online movie that has been very popular in garnering mainstream support for the Law of Attraction. Comes across as very mystical and "new agey" but can give you an entertaining and inspiring overview of how it works.

Paraliminals - It doesn't help to demystify visualization when people keep calling their products things like paraliminals - instantly makes you think of ghostbusters, and people moving things with their minds, but these guided meditation CDs are the tops when it comes to this sort of thing. Utilizing the latest science in their recordings, many people swear by using these to achieve specific goals. This detailed review can give you more information.

Boxing Tip #19 - Jab Slip and Enter

Aaron — Thu, 05 Mar 2009 09:39:33 +0000

As I talked about previously, you need to have available various strategies for closing the distance between you and your opponent. This boxing technique is a boxing drill you can use to both close the distance and throw your opponent off guard so that you can close without getting hit and start inflicting some damage once you get there.

The Aim

To quickly get inside, crossing no man's land, without getting hit and setting yourself up for success once you get there. You will use your opponent's offense (a Jab) to create an opening to cross the line. You slip and throw a counter, as you step towards your opponent.

To Perform the Drill

To do this drill, you should know how to slip to the outside. Approach your opponent and be within striking range. Be on guard as he could unleash anything at this point, but you're trying to invoke a jab. Or, alternatively, you can remain out of range and wait for him to throw a jab to try and close the distance himself.

When the jab is thrown you want to slip to the outside. For an orthodox opponent vs orthodox fighter that means you are slipping left when facing your opponent. For southpaws it means your slipping right when facing your opponent. However, it is not a normal linear slip. You need to slip towards your opponent at a 45 degree angle.

Immediately as you slip, step forward which will basically make you slip more to the wanted 45 degree angle. You are actually stepping towards the jab, but at an angle, while throwing a right uppercut (left uppercut for southpaws). Push off your back leg and drive yourself into your opponent. Don't go for a powerful uppercut at this point with a huge windup. You need speed to beat your opponent's jab both as it comes towards you and back.

The uppercut is simply to throw him/her off guard so that any follow up combination they had planned for their jab is disrupted. It will also server to set you up for a more powerful punching combination of your own.

If you time this right, you should be delivering the uppercut just as your opponent has recovered his jab. You will now be in a position where you are close enough to strike as well as having landed an uppercut to setup a combination of your own. I recommend following with a left hook for orthodox fighters (right hook for southpaws.

Once inside, do your damage and then decide if you are staying there, in which case you should practice some inside fighting drills, or leaving, in which case you need an exit strategy.

To Practice This Drill

Best way to practice this drill is with an opponent. Start slow and have the opponent extend his arm into a jab position. Step through the drill noting your opponent's position and your own position as you get closer to him. Be aware of your footwork and where you are stepping to correctly align yourself for an uppercut.

Once you understand the footwork and technique, work on the timing by having your opponent throw a very slow jab to which you react. Eventually speed it up, until you are comfortable with the movement and applicable counter at faster and faster speeds.

If you don't have a partner, you can still practice this with a heavy bag and some good visualization. Imagine the jab coming out of the heavy bag, slip, move and counter, then get out. Move around the bag, slip, move, counter, get out. Again, start slow, perfect the technique and then speed up the movements.

At What Age Did You Turn 100?

Aaron — Mon, 23 Feb 2009 01:58:43 +0000

"Nobody grows old merely by living a number of years. We grow old by deserting our ideals. Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul. " ~Samuel Ullman

"Youth is a wonderful thing. What a crime to waste it on children." ~George Bernard Shaw

"Do not regret growing older. It is a privilege denied to many. " ~Author Unknown

"Anyone who stops learning is old, whether at twenty or eighty." ~Henry Ford

I'm currently 34 and I don't consider myself old. Sometime around the age of 29-30, people around me starting blaming their injuries and various calamities on their age. Especially in the gym, it is so common to hear the "my body doesn't respond like it used to" or "it takes me twice as long to recover as it used to in my twenties." I think the day you start considering that age is what is causing your aches and pains is the day you actually do get old.

I wonder at what point these people convinced themselves they were old or worse yet, they took someone else's word for it. Just because someone thinks your old, doesn't mean you are. It's up to you how old you are. The sooner you take that to heart, the sooner you can start living a fulfilling life at any age. Remember the feeling of invincibility that you had growing up. Do you remember the day in your life that you let that go?

"40 is not a death sentence." George Foreman

George Foreman stopped boxing for 10 years and came back to win a heavyweight title at the age of 45. Do you think he considered himself too old achieve his goal. Evander Holyfield recently started boxing again well into his 40s. I wonder if he considers himself too old to box.

Yes, we all age. It's inevitable, and eventually we get old, bodies shrivel up, organs deteriorate and we die. From where I stand, the problem isn't that we're all going to grow old and die, it's that some people decide to grow old and die before their bodies actually grow old and die.

Where is the rule book for life that says you can't do something because you are 30, 40, or 50? Is it a written policy somewhere? Everyone seems to know about this policy, but nobody knows where it comes from. Take boxing for instance - surely everyone knows you can't start boxing when you're 60.

Senior Boxing

Why not? A 60 year old with 2 fists and legs has the same tools as the 20 year old. Sure, there are probably a lot of differences in recovery times, and how skilled you can become but is there some reason a 60 year old can't hit a heavy bag? Do the heavy bag police show up and arrest the 60 year old who does hit a heavybag? Gerhard knows it's possible.

I'm being a little facetious here, but the point is that age is not a limiting factor. It is simply a factor and if you have the desire and belief in yourself to try something new, then do it. Stop listening to what other people are saying because if you do, you let them create your reality. Instead, mold your own reality out of your own thoughts, and beliefs about how your world should be and then make it happen.

"Have a plan for your life, or someone else will"

Boxing Tip #18 - Inside Boxing Drill

Aaron — Fri, 20 Feb 2009 23:39:38 +0000

Sometimes when you're boxing, you want to get inside your opponent's reach and stay there. It's usually because you're boxing someone a lot taller than you or maybe you just like the close in game. Whatever your reason, if you're going to fight inside, then you need to practice fighting inside.

Often you don't have someone to spar with that likes you snuggling up close and pounding them in the ribs or launching vicious hooks to their head. What's a poor guy to do when he can't find someone willing to take a beating?

Luckily, you have ole faithful - your heavybag - hanging there just waiting for some attention. Here's a quick and easy drill you can do that will help you improve your inside boxing abilities.

The Aim

The aim of this drill is to perform some type of entrance drill to close the distance to the bag and then stay there for the duration of the round. The key is that you can only stay inside if you're throwing punches. If you quit punching, you can't stay inside, you have to perform an exit move, get outside, and then wait for an opportunity to come back inside.

To Perform the Drill

Start your round timer, and begin moving around the heavybag. When you visualize it, cross no man's land, and plant your lead shoulder against the heavybag. For as long as you are inside, this shoulder has to maintain contact with the bag, unless you are throwing a hook or uppercut with the lead hand. You should be leaning slightly into the bag as if you are keeping your opponent from pushing you back. Your hands are up and you are very tight protectively watching for hooks and uppercuts.

Punches you should be concentrating on throwing are:

short hooks - both left and right
uppercuts - both left and right
alternating hooks - left, right, left
combinations of all of the above both to the body and to the head

If you stop punching and/or visualizing blocking, then move back across no man's land, take a breather, and then find a way to enter again. Continue this for the duration of the round.

Mike Tyson vs
Trevor Berbick

This little piece of boxing history - Mike Tyson vs Trevor Berbick for the heavyweight title - notice how Tyson gets inside and throws tight hooks and uppercuts - especially at the end of round 2 before the knockout. This is basically what you're trying to achieve.

Do you have any inside boxing drills you do to develop these skills?

Distancing and the Boxing Battlefield

Aaron — Thu, 19 Feb 2009 00:16:28 +0000

Because boxers fight in an enclosed ring and that ring is big enough to allow movement, it is possible for the boxer to increase or decrease the distance between himself and his/her opponent. Because of this, there are three distances in boxing that you need to be aware of and how you behave in each is important.

Zone 1 - No Man's Land

Boxing is a constant negotiation over one little piece of terrain. It is the ground directly between the two boxers who are just outside of each other's reach. The entire point of a boxing match is to cross that small distance and strike your opponent without being struck yourself. You will constantly be looking for a way to cross no man's land without getting hit yourself.

No Man's Land

In case you don't know, the term 'No Man's Land" is from the First World War and stems from the trench warfare that was used. Basically each side had a trench that ran parallel to each other. This was their front line and they had to figure out a way to get from their trench across the kill zone into the other side's trench to complete the killing.

Boxing is not a lot different than that. You are going to try and cross "no man's land" between you and your opponent so you can hit him. How you do that is part of the magic of boxing. It is sometimes a mind game, sometimes a game of force, sometimes a game of deception, but the goal is still the same - to get within striking distance without getting hit yourself.

In The Trenches

When you're negotiating "no man's land", you should be constantly alert, up of the balls of your feet, ready to move in and strike or defend against attack. This is not the time to be lazy or conserve energy. You should be coiled like a snake, ready to strike when the opportunity presents itself either by launching your own offensive, or defending and counterattacking an offensive from your opponent. You should be well protected in your guard, constantly moving - not presenting a large or stationary target.

Zone 2 - Long Distance

If you're out of striking distance, you're at long distance. Long distance is anywhere where you are basically "safe" from being hit. You are outside of "no man's land". It also means you are in no position to launch an offensive. You're too far away to hit and too far away to be hit.

It is at this distance, that you want to conserve all the energy you can. That may mean dropping your arms, stopping any excessive bouncing or using unnecessary energy in a pendulum type movement. The goal at long distance should be to be on guard, but also to completely relax and save your energy for when it's needed.

Long distance is not all that common in boxing for obvious reasons. Both boxers are expecting one another to come towards each other, or at least one of the boxers (usually the more aggressive) will usually close the distance and continue to close the distance over and over again if it opens up. The only long distance you may see in a match may be the walk from the corner to the center of the ring. If that's the case, conserve your energy there, every little bit counts.

Zone 3 - Short Distance

At short distance you are literally within the striking range of your opponent. You have moved across no man's land and are in his trenches. You are too close to receive the full extension of his/her straight punches like the jab/or straight right. You are literally head to head and body to body working the inside. This type of work will be characterized by hooks and clinching.

If you're at short distance, you want to maintain the distance or have an exit strategy. In war terms, you either take and hold ground or you launch a raid and then get out with the least damage possible. To hold ground you have to remain at short distance and fight close. Lots of body work, very tight guard, and footwork that matches your opponent's advances and retreats are the norm.

Now that you know the distances, you just have to figure out how to get from one to the other...care to share your strategies?