BOXING TRAINING: YOU DECIDE

THERE ARE DIFFERENT WAYS TO TRAIN IN BOXING. TO DO A COMPLETE BOXER'S ROUTINE, YOU NEED TO CONSIDER THESE ARGUMENTS. YOU'VE PROBABLY HEARD THEM. NOW IT'S TIME TO DECIDE.

Technique Right Or Wrong? You Be the Judge!

Styles make fights. Sometimes, the boxing style is the difference in the result of the match. This, coupled with conditioning could determine the winner. The style comes from a background. It is self- taught or instructed by somebody. That somebody is the teacher--- in this case the TRAINER.

Boxing is a very tricky sport. Training is crucial. There are several training methodologies you can follow that are believed superior over another style--- believed by the trainer himself and not the public who know boxing. Allow me to show you 4 points here:

TO RUN OR NOT TO RUN?

I am still old school when it comes to this. I still believe in doing roadwork. For sure running can be boring but it is a prerequisite in developing stamina--- both short and long term. A lot of fitness experts have ruled out this one to give way to interval training instead of roadwork. They have a good point but in my opinion--- WHY NOT DO BOTH?

TO LIFT OR NOT TO LIFT?

Boxing training has evolved in the past years. Now, they have incorporated strength training to the workouts. In the past, lifting weights is considered a mortal sin for boxers. It was believed to slow somebody down and eventually drop the arms in the latter stages. However, there is a proper way to do it and that's by lifting low weights with high repetitions. This improves the power and speed without the fear of bulking up. My personal preference in developing strength is by using bodyweights through circuits and plyometrics, I am not a big fan of lifting weights but strength training is an integral part of the program. The choice is your--- weights or something else.

TO MOVE TO THE NEXT, OR STAY?

Most of my clients are fitness enthusiasts. I don't think it's very necessary to stick to one technique until they perfect it. We only have so much time to devote to working out so the progressive system of training that the TRAIN LIKE A BOXER program suggests is ideal. Again, there is nothing wrong to "perfect" a move first before going to the next. I believe that an individual can develop the basic skills in the long run. It is the trainer's job to correct the mistakes as you move along (individuals vary in terms of athleticism and other factors so skill levels vary no matter what). Time is valuable, it can't be wasted!

CHECK ON BASICS OR MOVE ON TO COMPLEXITY?

In my opinion, a few sessions focusing on the basics are essential to build the foundation. Complex combinations and techniques should be taught depending on the skill level of the trainee. Every trainee is different, that's what the trainer should understand. On the other hand, some trainers believe in "baptism of fire" or simply putting the trainee on a degree of difficulty for quick adjustment to the sport. In boxing, there is always a risk to injury which makes it the most demanding sport out there. One must take caution. Each has its own advantages and disadvantages. It's up to the trainee to find the positive in what is taught.

That is just how training in the sport works. It depends on the personalities involved--- trainer, trainee and team. Saying that one technique is superior over the other is baseless. Styles make fights and there's a counter to every counter. It is unfair to say that my preferred technique is WRONG. The "statement" disregards all the sacrifices I have done to be personally excellent in what I do. The track record speaks for itself and there's no doubt about it. Trainers and trainees don't match all the time, plain and simple. That is just how the world turns.

I would like to dedicate this article to all my fantastic past and present (and future) clients who stuck with me through the positive and negative. You are the reason why the Train like a Boxer program continues to evolve with our collective hard work and perseverance. Thank you very much for being solidly behind me and my system. Congratulations to the best clients in the world! Our continued loyalty towards each other is the reason why WE SUCCEED!

Do you want to check out tons of FAST, INTENSE and EFFECTIVE WORKOUTS? THERE'S ONLY ONE, click on this link to see what I mean --->> TrainLikeABoxer

This Boxing Training Routine is Kick-ass!

This video has the TrainLikeABoxer AWESOME GUARANTEE!


Get the TRAINLIKEABOXER WORKOUT DVD by going to www.trainlikeaboxer.com.

TRAINLIKEABOXER Opinion the ideal fights out there

Just yesterday Andre Berto backed out of his January 30th clash against Shane Mosley because of the damages in his native Haiti. I don't blame him for doing that.

Here is the ideal TRAINLIKEABOXER scenario: Let Mayweather fight Mosley in May while Pacquiao dukes it out against Joshua Clottey. Let the winners face each other in a megafight in the fall. Have Andre Berto get a couple of fights and then fight the IBF Champion, Jan Zaveck or whoever the champion of that organization is later that year (what a joke). And then the winners of these bouts can face each other for the Undisputed Welterweight Championship of the world!

Who probably wonder why I am writing this right now.... Well, I am also interested in studying how they train for these bouts and the possible outcomes of course.

So tell me who you want TRAINLIKEABOXER TO STUDY THE MOST and share those tactics with all of you???

Pacquiao? Clottey? Mayweather? Mosley? Berto?

ONLY TIME WILL TELL!

How Intense should intense be?

The TRAINLIKEABOXER Program suggests that intensity should always go on.

If you are not in the level of optimum performance, and/or there may be physical limitations due to injury the best way to go ahead with working out is to IMPROVISE or MODIFY!

Improvise: Use whatever you may have. In the case of the Train Like a Boxer Intense Wotkouts DVD, it emphasizes on No Equipment which means using the body to workout!

Modify: If you cannot do a full pushup, try doing it with your knees on the ground. Build your way to strength, no rush! The boxing workouts help you finish all these strength and conditioning drills and vice versa!

Train hard,
Lawrence Ragos

Enjoy all my old articles and....

Hello!!!

Yes just added all my articles here. I figured I wanted it to be more convenient for you. For now, keep on coming back to http://www.trainlikeaboxer.com and check! Check out my DVD Series and Free Ebook! Also in the site is my trailer for the first DVD! exciting stuff!

Again, http://www.trainlikeaboxer.com!

See you around people! Keep on coming back, this blog will look kick ass soon!

I Train Chaz Michael Michaels

No, I am not training Will Ferrell. No it's not his character in the movie Blades of Glory either. I currently train a namesake of his for boxing. I think he's got a COOL NAME! He isn't a boxer but he surely has a lot of fitness goals in mind. He trains for soccer and he is far from the figure skater that Will Ferrell portrays in the movie. But why is "Chaz Michael Michaels" training in boxing?

It is simply because we both agree that boxing as a form of fitness training will take his game to a whole new level. Boxing definitely is both time efficient and effective in improving ones fitness goals. It is indeed the most ideal cross- training alternative and there is no way but up once you partake in boxing training.

Mike Bresnahan in an article released in 2003 pointed out 6 different criteria to consider when looking for an alternative workout to help you out with your primary one.

Here they are:

Intensity - It must challenge both the aerobic and anaerobic systems.
Strength gain - It must improve overall body strength.
Injury free - It must provide intensity without battering muscles and joints.
Calorie burn - It must help burn off any extra fat to help increase/maintain leanness.
Variety - It must be challenging and non-boring.
Mental toughness - It must help the athlete or fitness devotee learn to cope with difficult challenges in their primary activity.

All these are covered by an effective boxing training program. I have always stated that intensity is the name of the game. Of course, when you increase the intensity strength is one of the by-products. Injury does not always occur when you train with a professional. In my program, sparring is optional. You can enjoy the workout without getting hit at all. You will lose unwanted calories in no time because of its emphasis on variety. And finally, a positive workout atmosphere can only make you better--- mental toughness comes with it!

Chaz Michael Michaels says that he has never worked out this hard compared to the sports he had played in the past. As time goes by, Chaz will only be better, stronger and faster. I can't wait to have all of you experience the same thing. If you are or if you know people who want to take their fitness a notch higher, look no further! There are so many ways to work on your arms, legs, abs, stamina and strength but no doubt that THERE'S ONLY ONE TRAIN LIKE A BOXER!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Two Secrets to Time - Managed Workouts

Summer is usually a tough season to do workouts in the gym. A lot of people go on vacations and outdoor activities and many seem not to commit to workout in their usual routines. It's a mode that only happens during the summer--- a time when people seem to be carefree. In other words, people tend to forget about indoor stuff. That is fine if they do activities outside of the gym. But for the most part, it is ice cream, barbecues and the like. I understand the fact that it's fun outside but I still believe that some workouts should be made in the gym for you not to stay off track.

Time Management is the answer. You come in the gym for a quick workout so that most of your day is spent outside, whether it is having fun or spending time doing outdoor exercises. Allow me to discuss with you two ways to go through that indoor workout effectively and efficiently.

TIP #1: Focus to finish fast, don't look anywhere and simply workout. In this strategy, you need to psyche yourself up to finish your workout without any distraction.

No talking, no daydreaming--- just simply going at it. Intense interval workouts are the way to go. Here, you can lessen your rest periods and no time is wasted. Trust me, a good 30 minutes will be spent productively and you can go ahead with your day. Workouts usually take longer because we spend so much time daydreaming and talking. I have clients who live a fast paced lifestyle. I design their workouts with less time periods--- lesser than the 30 second boxing breaks or no breaks at all. I put them into an interval- based workout that focuses on compound movements that involve strength, conditioning and boxing full body work. I am not a big fan of long workout "death marches" anyway. They come to the gym to workout, and not socialize.
Ironically the 2nd tip is the exact opposite of number one. Am I contradicting myself? Absolutely not. I wanted to give you this tip since in my experience, people react differently to different approaches.

TIP #2: Focus on talking, so that time goes by fast, and you don't feel the toughness

In the first tip, I talked about just going ahead and focusing on your workouts. For some people, this strategy does not work. They rely on the "speaking power" of their workout partner or trainer to get in the zone of working out. Some of my clients do the boxing workout because they need a positive outlet. By outlet it could be a stress reliever or simply a way to catch up with friends. Believe me, when they talk more, their intense full hour passes by without a problem. No matter how workouts are hard, when you go to that "happy place" you can go through it with minimal difficulty. These clients of mine shoot two birds with one stone---- socializing and working out effectively and efficiently. Multi- tasking is a skill, in my opinion.

A lot of people give up on their preferred workout routines because of time. But in any problem, there is a solution. Try doing compound movements. You can either talk your way through the intensity and have a positive mind set to just do it. Time management can be applied anywhere. Put working out on your list. It is not just a luxury, but an investment--- so that you can add more years to your quality of life. I'm sure that you want to experience that quality...

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Your Comfort Zone May Be Too Comfortable

John Dryden said it best: "Insanity is doing the same things over and over again and expecting different results". I guess insanity is too much of a word for the theme of the article but there is no better quote to compare comfort zones. Allow me to discuss comfort zones and why they are so tempting to stay at. Ladies and gentlemen, it's good to have a routine, but I firmly believe that if you have a routine of intensity and change up that would be better.

I love intensity and I am going to start showing my bias towards the sport that I love again. Boxing training can take you places. It will surely take you to a whole new level. The training regimen that it offers has benefited a lot of individuals through the years. This generation is lucky to have had the opportunity to experience it as a form of exercise and not the brutal sport that most people think of. To get out of that comfort zone, you need to have an open mind to give this a shot. Training in the sport can be summarized in 5(6) words: IT'S MORE THAN THE USUAL!

It's more than the usual ROUTINE: Yes, traditional boxing has all the basic bags. The sport has evolved a lot. You need to have an experienced trainer to guide you through the skills and conditioning. There are also various boxing- specific exercises in the form of circuits, plyometrics, intervals or what not. Every time you come in to workout, you will be changing up your routines to promote muscle confusion. It is a routine of constant change up!

It's more than the usual EXPERIENCE: Imagine mentioning to the future generation that once upon a time you took part in the most rigorous routine ever. Boxing is not an easy sport. When you make the first step, you deserve a tap on the back. We only live once so every moment should be a blast. To show you an analogy, I recently got back from Costa Rica. There, I did the Zipline Canopy tour. I am not a big fan of heights because of people that I knew personally who lost their lives to it. However, I knew that was an experience I should not miss so I did it anyway. I screwed up many times but I had so much fun. Most of all I surpassed my own limitations and I think I will do better on my next one!

It's more than the usual STRESS RELIEF: Nothing beats hitting a target for "therapy". When you have a tough day at work or a rough day with the kids, boxing training is the way to go. For every punch, you release unwanted stresses. You then leave your training feeling better and more enthusiastic to face your day and what it has in store for you.

When you feel you've been staying in your comfort zone, do something more than the usual. Do a routine that focuses on constant change up. Experience something that you never thought/or you have always wanted to do. Comfort zones could be a pain in the butt too, meaning it could be boring and stressful. Whoop that stress! That is why you should go ahead and try something new or intense for your workouts. Boxing is the way to go and I can bet my money on that!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

How to Avoid Summer Vacation Weight Gain

One of my mentors in boxing training is a true- blue Philadelphia fighter- trainer named Earl Boulden. I remember his words: Never train in the winter! Of course he meant never do running during the winter because of the risk of cardio- pulmonary illnesses. With that advice, I want to share with you something about summer workouts.

Summer is the best time to go outdoors. Activities are fun and workouts outside are highly recommended. Although every season is a good time to be in great shape, summer is totally different because of the option it gives. For this e-magazine, let me show you some Train like a Boxer routines you can do wherever you may go this summer: close to the water or to the mountains.

2 routines to avoid weight gain on vacations

By the water (swimming, beach, fun under the sun type of vacations)

1. Stretch out first
2. 2 rounds shadow boxing (tip: fill 2 empty water bottles with sand for hand weights)
3. 2 rounds beach burpees: 30secs burpees, 30secs shadow then switch (3mins each)
4. 5 sets of wind sprints (1 minute) take 30 second rest in between each
5. 1 drill: 30 jumping jacks, 15 pushups, 30 jumping jacks, 15 pushups
6. 1 drill: 15 jumping jacks, 30 jumping lunges, 15 jumping jacks, 30 jumping lunges
7. Abdominal work: do it slow, feel the waves and close your eyes.

Do whatever you want: crunches, side crunches, Marvin Haglers, criss cross, hip raises, leg raises, scissors etc...Problem solved!

If you need motivation, visualize one scene in Rocky 3 wherein Apollo Creed and Rocky were running by the beach. You don't usually get that chance so go for it!

By dry land (camping, hiking or simply going somewhere quiet)

1. Stretch out
2. 2 rounds of shadow boxing
3. 1 wind sprint (1 minute)
4. 1 round: 30 jumping jacks, 15 pushups, 30 jumping lunges. 15 pushups.
5. 1 wind sprint
6. 1 round: 15 jumping jacks, 30 jumping lunges, 15 jumping jacks, 30 jumping lunges.
7. 1 wind sprint
8. 1 minute punch out drill (going all out for a minute with jab-straights)
9. Abdominal work: make it quick, the ground could be messy. Do a timed routine (30sec each) including common abdominal exercises.

Motivation for this is a scene in Rocky IV in the mountains of Russia. How inspiring! If you see a log around, make good use and run carrying one!

Vacations should be fun but please do not get your eyes off your goal. Sure thing you do something "for fun" and the workouts above can help you at least maintain the physical fitness you have achieved.

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Respect The Boxer - Prefight Factors To Be Taken Care Of

The mainstream TV audience generally thinks of boxing as merely a full- contact sport that involves hurting each other. It is indeed true. Legendary trainer Freddie Roach describes boxing as "it ain't easy" which happens to be the slogan of his Wild Card Boxing Club in Hollywood, CA. The fight game is a tough sport. However, most people don't see beyond what they witness on TV, and thus don't realize what goes on before the big night.

What exactly goes on before the fight night? In this article, allow me to discuss these factors: Physical, Emotional, Psychological, Spiritual and Financial/ Contractual. Score an A on all of these; the fighter will be invincible.

PHYSICAL: In my opinion and I don't mean to be biased, boxers are the best conditioned athletes in the world. Sure other sports are hard to a certain degree but a boxer punishes himself in training for more punishment in the ring. When somebody is trying to hurt you, you better be prepared for it in training. Work on every facet of the game that can make you win. Boxing has the most intense training and the prefight diet makes it worse. Boxers are the most disciplined eaters while in training. Making the weight can be hard when you exert a lot of effort in camp and you have to lose weight rapidly. You get really hungry and cranky!

EMOTIONAL: Fighters usually go to a training camp for 6-8 weeks prior to a big fight. This means that for this period, they will be away from their families. Not only that, they will be in seclusion where in what they think about nothing but boxing. Being away from loved ones gives the boxer the chance to focus on the fight. Although only 2-5 hours is devoted to training, the rest of the day is devoted to rest. Rest time gives the boxer the time to think. Loneliness becomes their friend.

PSYCHOLOGICAL: "You don't send a soldier to battle without preparation". Boxing is a game of strategy. It involves a lot of thinking. When the game plan is mapped out in training, it is the boxer's responsibility to put his mind into the game. Peak conditioning will not work if the mind is not ready. The mental game is a lot more challenging than the physical game. It takes a lot of mental toughness to win fights or even to train for fights. A boxer should develop the killer instinct. It sounds brutal but you have to go for the kill in the fight itself so a fighter better prepare for that in training.

SPIRITUAL: Training time is "soul searching" for some fighters. For the religious ones, it is a time for prayer. Not necessarily praying to win, but praying for strength, conditioning and guidance--- this is the fighter's prayer. For the spiritual ones, it is essential to have spiritual training to calm down the body and mind. This includes yoga, Zen meditation or Tai Chi. When a boxer gets knocked down, or if he is being attacked, this calmness will help him regroup.

FINANCIAL/ CONTRACTUAL: A lot of honor and pride is at stake in this sport, and a lot of money too. Boxing is business. There is a pressure on the boxer to perform well because one bad fight can cost him better paydays in the future. The better you perform, the more people will watch you. More fans means more revenue--- pay per view sales, advertisements, promotional contracts, managerial contracts, gate sales etc. Boxing has a lot of politics too and that makes it dirty. Often times, the fighter gets in the mess of things and that can affect ones pre- fight preparation.

One good thing that happened since I started training private citizens in boxing is that my clients have realized how hard it is to train in the sport. One round of mitt work is tough enough and they realize that 12 rounds of championship boxing are way way tougher. The fight itself is tough with the opponent after your head. That makes the sport fair! My clients have realized that boxing is no joke, and boxers deserve admiration and respect for what they do.

Though I am insignificant, in my own little way I would like to give boxing the credit its due. Respect for the boxer is what I aim. "It ain't easy". Whatever your goals are, success is absolutely sweeter if you sacrificed a lot for it, right? Boxing has taught a lot of people about sacrifice and that includes me. I urge the curious or the adventurous to give boxing a shot for you to experience what I mean. It involves a lot of hardwork, perseverance and courage--- and the sense of accomplishment is "SWEET"!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Knock That Stress Out!

Thesaurus defines stress as a state of mental or emotional strain or suspense. We all experience it in different ways. We have different ways to combat it. Some people simply listen to soft or hard music, some play golf, some play musical instruments, some drink coffee or beer, some do yoga etc. However, very few people do boxing. Yes, one cannot experience the fantastic stress- relieving benefits of the sport until they try it!

Clients come to me for different reasons. Most of them have different fitness- related goals, and some just want to learn some new technique. As the sessions go by, that's the time they experience Boxing's stress- relieving benefits.

Most of my morning clients are "The" moms. The moms do have a full- time job, that of a mother. Motherhood, as I understand is a full time job, with lots of overtime, without benefits, so physical, mental and emotional. Man! When they throw punches, you'll be surprised to feel the power in their hands. Every punch they throw can blast somebody's face. You can also see it in their facial expressions--- you'll see focus, determination and stress coming out (don't ask me how I can gauge this but I can tell).

"As a mother of 2, raising children can be quite stressful. Boxing has helped make my days move along with more ease and peace."- Stephanie Y.

I feel capable of taking on the world and have all of the daily worries at the back of my mind. My sessions give me the satisfaction of feeling I have really challenged myself in a healthy way. -Pat K.

The night people are usually the working class. After a day's work, they hit the gym and work out for themselves. Work sucks most of the time for these boxers.. You have a boss you don't like or a project that you're working on. So when these individuals hit the pads, I experience the same power that the moms in the morning let me feel.

I travel a good deal and have a very hectic schedule that is not very conducive to a healthy lifestyle. The work is very intense and my stress levels can be high causing me to be very "tightly wound". Our time together in the gym helps me stay much more focused, balanced, energized and "de-compressed" from the rigors of travel and the pressure of balancing work and home. - Dave R.

Here are some tips incorporating the psych- edge in relieving stress thru boxing:

1. Punch- out drill: Basically, this drill is just throwing a barrage of jabs and straights or uppercuts like there's no tomorrow. By doing so, you get into a mindset of just throwing punches with utmost speed. I am sure that you won't be thinking of anything at this instance. You can do this drill with punch mitts, heavy bag or even shadow boxing.

2. No strategy: Trust in your trainer is important. Let him dictate the pace in mitt work. Allow him to lead you to a state of "no strategy". In this drill, let him lead you to different moves and combinations as you GET INTO THE ZONE! You'll never realize the fatigue that your body experiences at that moment because you have set your mind into "just boxing". It's all mental! You may want to substitute your trainer's face with the person's face you're stressed about.

3. Power at the end: I often end a boxing mitt work round to let my boxers hit the pads with their strongest straights. In this drill, the boxer should VISUALIZE their stressor before throwing each punch. It may be your salon appointment being cancelled, your kids thrashing the house, the cat pooping on your bed or your next door neighbor spreading rumors about you. You may think of a particular situation. Grunting while punching will be a big help in releasing the tension. This helps, based on my personal experience. You'll realize that you can knock stress out focusing on the target.

I had one client who approached me after a disagreement with her better- half. She looked so pissed and I figured that she would not have a good mood for strategy. I decided to let her hit the mitts like crazy--- like there's no tomorrow. It turned out that the mitt work was all she needed. That was her release. She left the building with a more upbeat, positive attitude. I have not heard about her problem again, and of course that's none of my business.

Every punch that you throw should feel like that of a champion. A Champion achieves insurmountable things and I am very confident that each and every one of my clients (both past, present and future) will surpass themselves and their daily stress with it.

Now, if you are getting tired of squeezing that stress ball, try to do boxing and see how it works for you. After each session, you will feel "refreshingly invigorated". You will have a different outlook when you encounter stress---- that of a C-H-A-M-P-I-O-N! Train like one!

Post Script:
As I was in the process of editing my article, I sent a copy to one of my trusted editors, Stephanie. Here's her reaction:

"I like it a lot! I have to say though as I read the article (trying to relate it to me) I don't think its the punching that creates a stress relief but, rather these [sessions] are just for me and its something I do to empower myself by learning something new and seeing strength in me that I have never seen before. That alone is delightful and thus a sincerely happy, non-stressful feeling. I leave feeling good about myself. Not to mention the natural "happy" chemicals released just by exercising."

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Top Ten Reasons Why You Should Hire A Certified Boxing Trainer

Boxing is a special sport. It does not involve skill alone. This sport needs a lot of conditioning before a participant reaches a certain level. It is a very strategic sport as well. Without the mind over matter aspect, all the hard work in training will just go down the drain. Boxers also need to be "in the moment". If the passion (the soul) is not there, there is no point of continuing. It is therefore, a combination of mind, body and soul.

To experience everything that a boxer goes through, you definitely need a trainer--- a certified one to have the best instruction possible. Here are the Top Ten Reasons Why to Hire a Certified Boxing Trainer:

1. Mitt work requires a trainer
Ok, let's say that you figured out that you want to give boxing a shot. Will you just let a random guy teach you stuff? He might be the toughest guy in the planet but that doesn't mean a thing. Boxing is a game of skill. I assure you, give a pair of mitts to your husband, wife, boyfriend or girlfriend and they will never be able to teach you the boxing skills learned and developed in mitt work.

2. Boxing trainers love you, unconditionally
Boxing is one of the few sports that make your coach your towel boy, water boy, motivator, teacher, massage therapist, cook etc... Who would wipe you face when you can't possibly do it because you have your gloves on? Need water break? Your trainer puts water in your mouth. That's love!

3. He/She works out with you
Boxing Trainers don't just give you our minds, we sweat it out too. We don't just let you follow us and let you do things you can do on your own. We get into the game! Heck we're kind of underpaid for the effort we give in training. But we don't care because we value commitment. Boxing is like a foreign language, you don't learn it overnight.

4. He/She sees every little detail
Boxing is a game of detail. Every little aspect of the game should be sharpened in training. Boxing Trainers have a great peripheral vision. He sees the little stuff that goes on in mitt work, shadow boxing or sparring. Not to mention, boxing trainers have cat- quick reflexes. One mistake you make, it is very likely that you will miss your trainer's face.

5. Boxing trainers' health is always at risk
Although working out with our clients is great cardio, you can't ignore the fact that our wrists and fingers are getting pounded multiple times. When body punches are taught, we take stomach and rib shots that can sting. When you miss the punches, it could go straight to our faces. WE TAKE ALL THAT RISK FOR YOU TO LEARN. WE TAKE THIS SACRIFICE TO GIVE YOU ALL THE BEST.

6. Boxing Trainers take you to a whole new level
There's a difference in being in shape, and in being in boxing- shape. Boxing is the most demanding sport out there: http://sports.espn.go.com/espn/page2/sportSkills Taking you to that level takes a lot of sacrifice. Through our mitt work expertise, you are able to reach the conditioning that you thought you will never reach. We know how to do it, and we do it well.

7. Our training is specialized
Knowing how to box is different from teaching how to box. Doing mitt work on boxers requires a different set of training. It is different from boxing itself. Being a good boxer does not mean you'll be able to teach it effectively. Oscar De la Hoya, no matter how hot he is will not be able to give you the "top dogg" training that you deserve.

8. Most trainers run their mouths, but we don't
Training people in boxing requires brains as well. Most trainers just talk the talk, but can't walk the walk. Whatever we let you do in training is for your own good. Ask us the million dollar question and we'll give you the answer. We appreciate questions and criticism and can easily send you to another trainer if our personalities and styles don't match. We can back it up!

9. We know the ultimate change- up plan
In a context of a fight, every round is different from one another. There's a round when you slug, box, go slow or use your footwork. The Boxing trainers know and understand that. We don't do the same things twice and that will keep you away from getting bored. We change it up all the time to make your every session unique from all the rest. With boxing's progressive (rounds get tougher as you go along) nature, trainers understand that changing it up constantly is the solution.

10. We believe in YOU!
We will not be even starting to train if we don't have the positive vibe between each other. Boxing trainers don't train quitters and they believe that every fighter is unique. We will stick with you thru thick and thin. We make warriors out of ordinary people. Trainers develop your physical and mental toughness while teaching you a very valuable skill. BOXING TRAINERS WILL TAKE A BULLET FOR YOU. A TEACHER LOVES HIS STUDENTS.

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Getting Over Yourself

Gary Mack states: "In psychology, there is something we call the self- consistent theory. It means we act consistent to our self- concept--- our self- image." Whatever we think of ourselves affect what we do everyday. We all need to think positive all the time but there is no denying that we have self- defeating thoughts and behaviors that affect our performance. Mack listed "10 Gremlins" that undermine performance. He suggested that if one sounds familiar, read on carefully. As usual, I have related all these to fit the boxing workout mentality.

Here they are:

1. FEAR--- Gary Mack says it right and I agree" Fear is a psychological threat to self- esteem and ego. It can paralyze you." I heard that a lot of people get intimidated by the intensity of my workouts. This fear of the unknown prevents them from trying even though it has worked for a lot of people already. I believe that experience is the best teacher. I am a fan of fancy plyometric push- ups. A lot of my clients hesitate to do it at first because of the fear of hurting themselves. But as soon as they accomplish the number that I let them do, the fear is gone--- these things seem easy! My favorite philosopher, Friedrich Wilhelm Nietzsche strongly suggested: Live Dangerously!

2. ANGER--- Anger is born out of frustration and expectations. A few of "already fit" people get disappointed when they start a boxing program. They felt so confident about their fitness level but as soon as they try boxing, they just "crumble". Their expectations are not met. A lot of people are humbled by this first day experience and they move on trying to learn new things every session. A few people just walk away "angry" because their ego was tested. Obviously, those people who were humbled and have continued have reached a whole new level.

3. ANXIETY--- This is a generalized feeling of uncertainty or dread--- a sense that that something bad is going to happen. According to Gary Mack, a person plagued by this gremlin gets anxious about being anxious. Come on, there is always an element of surprise every session. Relax, it's not brain surgery! Just think that you can do it and you'll be fine.

4. SELF- CONSCIOUSNESS--- "Looking pretty" in boxing is a good thing but if you focus too much on this and not the task at hand, you're in for a knockout baby. Work on your weaknesses and don't be afraid of making mistakes. Take it as a learning experience--- it's all for the best. You can't just be working on the things you're good at already. Do not be scared of embarrassing yourself. Make boxing training a character- building experience.

5. PERFECTIONISM--- With this gremlin, we are pointing our fingers toward negative perfectionists--- the ones who have the fear of failure. We learn a lesson from failure. It teaches us how to bounce back and move on. It is rare to have a trainee who does not commit a single mistake in a mitt work drill. One mistake means doing it again and doing some adjustments. The ones who do this learn and perfect something new. Who's perfect now?

6. STUBBORNNESS--- Gary Mack states: "Some people are stubborn, unwilling to learn. They're not open to change." I remember watching Oprah's episode about a personal trainer telling everybody to do interval training instead of countless minutes on the treadmill. A lot of people think that the more cardio you do the more weight you lose. This is partly true however; a lot of people don't understand plateaus. Boxing Training does not allow that. In a context of a fight, the opponent changes up the complexion of the fight depending on what round the fight is in. That fact is simulated in training. Boxing is interval training. Don't be stubborn, change it up.

7. LACK OF MOTIVATION--- Motivation is something you can't buy and can't obtain from someone else. It should come from within--- out of your own free will. When you come to training, you must have the constant drive to do your best. I believe that everybody has room for improvement. You don't have to a fighter to experience the motivation of boxing. Just focus on getting better and you'll be alright!

8. COMPETITIVENESS--- Competition brings out the best in us. Those who have been discouraged by negative experiences do not have a sense of trying again. When somebody or something is pushing you to do your best, it brings out the best in you. You have to be proactive in reaching your goals. One obstacle is surpassing yourself--- that's competitiveness! Your drive to finish boxing rounds and drills successfully brings out the best in you. Go hard or go home!

9. DISTRACTIONS--- You don't just throw positive things into waste. Once you have worked hard to achieve your fitness goal, there is no slacking. Bad habits can hamper ones athletic development. You cannot be cheating yourself by allowing distractions such as drugs, bad food, alcohol abuse or smoking to mix up with your boxing. Successful boxers live clean outside the ring. It's either you sacrifice, or you don't sacrifice. There is nothing in between.

10. PERSISTENCE--- Remaining optimistic during difficult times is not easy. Every trainee is different. I have accepted the fact that people are different--- not everybody can box like the greats, or even close to that. I am a fan of people who work hard though---the ones who are persistent and want to improve and learn new things no matter how difficult it is for them. The great Puerto Rican boxer, Felix "Tito" Trinidad once said: "A great champion who remains undefeated is amazing. A great champion who rises up after a fall is ADMIRABLE". I like the latter one better--- and one of them was Tito.

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Taking it a Notch Higher!

Allow me to say it straight, if you're not training in boxing at the moment, you are not a notch higher than the rest! Notice my bias, all these are based on my experience and the testimonies of my peers. ESPN has said it, The US Olympic committee has researched for it, the experts have spoken and top- class athletes cross- train in the sport Boxers, other athletes and a few fitness enthusiasts train in it to gain the edge. The question I would like to pose is, how can you take it up a notch?

4 Physical- Related areas that you can Take up a Notch:

1. Boxing workout- Not fast enough, try to go faster. Not strong enough, hit harder. The bags could be tricky but more practice will make you better at it. Doing your absolute best to improve on something can translate to a better performance. The goal is to continually develop.

2. Cardio- Whether it is in running, biking or jumping rope, push yourself to do more speed and distance. The only way to improve your conditioning is to do it with more intensity.

3. Strength work- Body weights, free weights or machines: try to do more of what is expected of you. Based on experience, if it's too easy, you're not gaining anything out of it. You have to view difficulty as an opportunity to surpass yourself. It will only make you better.

4. Mind and heart- I know I said everything here is physical- related. But the body will not be pushed to its limits without the push coming from the mind and heart. It takes a lot of mental toughness to go through difficulty. A challenging workout is a test of character as well (this is my rationalization). Think positive that you can go somewhere that you never thought could be attained physically. You are tougher than you think!

My main man Manny Pacquiao just won his 5th title in his 5th weight division (Lightweight) last June 28th, 2008 via a 9th round knockout over Chicago native David Diaz. This guy started his career at 106lbs and now campaigns at the lightweight limit of 135lbs--- that is greatness! He could've just stayed feasting on small guys but no, he moved up to challenge the big boys in a division he has not tested yet. Always strive to conquer bigger challenges. Life is unpredictable which makes it so exciting.

Push yourself--- be your very best!

My martial arts master said it best: " when my opponent trained for 2 hours, I trained for 4". That's how he achieved his status. That just goes to show that there is no substitute for hard work and dedication. Taking it a notch higher takes sacrifice. Imagine the pride you will feel for yourself when you achieve something that you thought was hard. Boxing has taught me about sacrifice to attain something better and it feels great! I hope you give yourself the opportunity to do the same in whatever endeavor you are in!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Never Be Intimidated

Most of us never ever try other workouts because of fear of the unknown. How many times have we said something like:

a. I think it's too hard;
b. Is that going to bulk me up;
c. It's going to mess up my usual routine;
d. I don't think I can do it.

I would like to analyze these common misconceptions about a new workout. The reason why I picked these 4 is because I hear these a lot especially when I tell them about the workout program I provide (boxing). I make it a point to make something positive out of the following statements.

a. I think it's too hard
Come on. It's the fear of the unknown. When you think something is too hard before you even try it, guess what--- IT WILL BE TOO HARD. Have a positive can- do attitude. It's the only way to accomplish things. Aside from that, hard workouts will take you to another level. Kanye West said it best: what won't kill you will only make you stronger!

b. Is that going to bulk me up?
Whatever happens to your body after doing a workout routine is a product of the process you went through. Boxing is a tricky sport that includes principles of speed and agility. Imagine if you gain a whole lot of weight. Of course, it goes up against the purpose of improving your speed. To answer this question, it's a NO!

c. It's going to mess up my usual routine
When you stick to your normal routine, you actually stick to your physical plateau! Changing it up is the name of the game. Ok you might be thinking, I am teaching boxing but I'm talking about changing up routines all the time. Here's my answer to that, the Train Like a Boxer System prides itself as a training program of constant change up. I change it up everyday as a result of my own creativity and influences from training programs of several boxing systems in the world that I have personally experienced. I pick up the good stuff and make it my own. For any workout, try to pick up something good in one workout and make it one unique routine for yourself. The results are better when you use your creativity.

d. I don't think I can do it.
By the time you say this you have already lost. Wayne Gretzky said it best, you miss 100% of the shots you don't take. If you say you can, positive energy flows and indeed, you can! So never ever say you can't do it!

Be open- minded to new things. The journey is always the best part. You will appreciate your little or large successes only when you go through struggles. Start learning something good today! Have fun working out NOW!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com/

New Year's Resolution Over and Over?

Have you ever written down things you wanted to change or things you wanted to do before the new year? Statements such as these:

a. I will get a gym membership
b. I will start eating right c. I will start working out seriously
Do they sound familiar? Guess what?! At one point you were really good for a couple of days, weeks or months but then you simply forgot... You know why?! It is because you set a seemingly insurmountable goal. Remember the basic criteria that compromise proper goal- setting:

S= Specific
M= Measurable
A= Attainable
R= Realistic
T= Timely

There you have it. As long as your new year's resolutions fall into that criteria, you are on the right track. Here are some of my suggestions for sure-fire success on whatever you have thought about for this year:

a. Write down your goals.. Feel obligated to back yourself up with a "contract". Right down the what, why and how of your resolutions.

b. Let's say you want to lose weight, remember to take baby steps. You did not gain that weight overnight, you won't lose it overnight either. Be patient. If you want to lose 50 pounds, resolve to workout intensely 3-4 times a day. Start with that.

c. Losing weight rapidly could be dangerous, plus weight lost rapidly is temporary anyway. Make sure to have a goal of losing a few pounds each week rather than having the bigger picture in mind right away (e.g. 1-2 lbs weight loss goal each week rather than going 50 and 50 alone!)

d. And just to remind you, exercise is not enough. You need to have proper diet. Start by avoiding sugary foods although you need to reward yourself from time to time. From there you should be able to slowly change your habits. Take it slow, you'll get used to it in time.

e. Last but not the least, have quarterly resolutions! 12 months is too long. 3 months is easier to plan. Have something to achieve every quarter and you are making life easier for you. On the 4th quarter of the year, you should be closer to your goal. Have you ever thought of that? Start doing it. I will!

Next time you ever forget your new year's resolutions you should go back to the drawing board. It's all about SMART GOAL- SETTING. Re-assess yourself and stick to your basics!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, http://www.trainlikeaboxer.com

Angela's Workout Secrets Revealed

Summer usually means going to the beach or simply hanging out somewhere where there's a pool. I believe that this season needs preparation, lots of it actually.

I would like to introduce you to my friend Angela who is a model and an actress. She is also one of my good and supportive clients and I'm here to tell you about her workout regimen.
Here's a sample one- week program I designed for Angela:

Monday: 45 MINUTES
30 minutes on the treadmill: constant change up every 2-3 minutes---lunges, running, jogging, walking, side lunges (Talking about interval training at its best) 15 minutes: constant timed intervals focusing on the whole body using resistance bands, body bar and swiss ball (Angela does not like using machines)

Tuesday: BOXING DAY 1 HOUR
Interval Shadow boxing with hand weights 6- 8 rounds of mitt work 5 minutes full body plyometrics 2 rounds interval jump ropes Intense full abdominal work: 50- 100 repetitions per exercise (10 exercises)

Wednesday: 20 MINUTES
Swimming day: 10 laps freestyle, 10 laps side stroke, 10 laps back stroke, 10 laps breast stroke (she doesn't know how to do butterflies)

Thursday: BOXING DAY 1 HOUR
5 rounds: heavy bag drills (speed and power every 30 seconds) 5 rounds: mitt work (focusing on speed and power) 3 rounds burpees: 30secs burpees, 30secs shadow boxing then switch) Intense full abdominal workout: slow and controlled movements (75reps each exercise)

Friday: 45 MINUTES
She does one of my recommended non- boxing routines from my Train Like a Boxer e-book: How to Achieve a Leaner and Stronger Body with Limited Time, Space and Equipment. (Lawrence@trainlikeaboxer.com to request your copy TODAY).

Saturday: REST

Sunday: Angela plays in a recreational softball league (she says she kicks butt); tennis during the winter.

As you can see, no workout is the same in a week. This is one sample workout and the routines after each week change per Angela's request to KEEP IT FRESH! The result? A leaner and stronger body!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, www.trainlikeaboxer.com

Shadow Boxing - A Test of Your Will

Shadow boxing, together with static and dynamic stretches, usually start a full -hour boxing workout. This prepares the muscles for a more physical activity. While doing shadow boxing, most boxers want to look at the mirror. This is the time to check "if you look pretty" because if you don't, you must be doing something wrong.

For some, this exercise is a time to talk to the partner or trainer. Others tend to be flat- footed, thus not able to warm- up the lower body muscles. Some throw limited punches while on the other hand, some throw multiples. But very few think/ or have ever thought of it as a test of their will.

Yes, shadow boxing is a good test of one's will. It is because the shadow boxer has control over his shadow boxing performance. It is a question of how am I going to execute the shadow boxing drill--- the answers are limitless.

Shadow boxing can...

1. Teach focus- the concept of visualization can be applied. Boxer should think of himself as performing well in training or the ring. Imagination is a free perk, why not use it.

2. Separate the "men from the boys"- will you do a mediocre 2 rounds, or will you stand out from the rest and do your best? If you don't have the heart to do your very best, might as well re- examine your life.

3. Improve your skills- In the boxing workout, it is all about improvement. Improving this drill will develop ones ability to learn new things.

4. make you look "pretty"- Proper boxing form is such a beauty. This may be ones motivation to do well. Aim to look pretty in there--- that means you have improved on your overall skill level.

5. Improve conditioning- this activity, when done with intensity is great cardio. Suck your stomach in and it becomes a good core work. Use your hand weights and throw strong punches can improve your strength. Throw fast combos and you will improve your speed.

6. TEST YOUR WILL- The first 5 points are some benefits of this drill. Striving for excellence in whatever you do makes you a champion. Muhammad Ali said it best: "I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life as a CHAMPION. "

You have the control over your rounds. Will you step up or will you simply remain ordinary? I will leave it up to you.

Shadow Boxing Tips:

1. Train for form- proper body mechanics and form is important in developing effective power, speed and skill. Don't rush--- practice the drills you're having difficulty with and maximize your strengths.

2. Train for strength- Throw hard punches with your 2 pound hand weights. After 2 minutes, drop your hand weights and shadow box without it for 1 minute--- see the big difference.

3. Train for conditioning- Move around. Do lots of things in there. Don't forget your proper breathing. Throw a lot of combinations--- add multiple things to your boxing arsenal. Use your legs!

4. Train the core: Famous boxing quote--- "No abs, no legs. No legs, no fight!" Core strength and conditioning are important. Improve your balance and body mechanics thru this.

5. Train YOUR WILL- the 4 tips above will not be enough motivation if the mind is not willing. You have to have the will to surpass yourself--- train like a Champion!

Everything that we do in the boxing workout has a purpose. Now you know the benefits and importance of shadow boxing. 'Till then, see you in training!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, www.trainlikeaboxer.com

Technique Right Or Wrong? You Be the Judge!

Styles make fights. Sometimes, the boxing style is the difference in the result of the match. This, coupled with conditioning could determine the winner. The style comes from a background. It is self- taught or instructed by somebody. That somebody is the teacher--- in this case the TRAINER.

Boxing is a very tricky sport. Training is crucial. There are several training methodologies you can follow that are believed superior over another style--- believed by the trainer himself and not the public who know boxing. Allow me to show you 4 points here:

TO RUN OR NOT TO RUN?
I am still old school when it comes to this. I still believe in doing roadwork. For sure running can be boring but it is a prerequisite in developing stamina--- both short and long term. A lot of fitness experts have ruled out this one to give way to interval training instead of roadwork. They have a good point but in my opinion--- WHY NOT DO BOTH?

TO LIFT OR NOT TO LIFT?
Boxing training has evolved in the past years. Now, they have incorporated strength training to the workouts. In the past, lifting weights is considered a mortal sin for boxers. It was believed to slow somebody down and eventually drop the arms in the latter stages. However, there is a proper way to do it and that's by lifting low weights with high repetitions. This improves the power and speed without the fear of bulking up. My personal preference in developing strength is by using bodyweights through circuits and plyometrics, I am not a big fan of lifting weights but strength training is an integral part of the program. The choice is your--- weights or something else.

TO MOVE TO THE NEXT, OR STAY?
Most of my clients are fitness enthusiasts. I don't think it's very necessary to stick to one technique until they perfect it. We only have so much time to devote to working out so the progressive system of training that the TRAIN LIKE A BOXER program suggests is ideal. Again, there is nothing wrong to "perfect" a move first before going to the next. I believe that an individual can develop the basic skills in the long run. It is the trainer's job to correct the mistakes as you move along (individuals vary in terms of athleticism and other factors so skill levels vary no matter what). Time is valuable, it can't be wasted!

CHECK ON BASICS OR MOVE ON TO COMPLEXITY?
In my opinion, a few sessions focusing on the basics are essential to build the foundation. Complex combinations and techniques should be taught depending on the skill level of the trainee. Every trainee is different, that's what the trainer should understand. On the other hand, some trainers believe in "baptism of fire" or simply putting the trainee on a degree of difficulty for quick adjustment to the sport. In boxing, there is always a risk to injury which makes it the most demanding sport out there. One must take caution. Each has its own advantages and disadvantages. It's up to the trainee to find the positive in what is taught.

That is just how training in the sport works. It depends on the personalities involved--- trainer, trainee and team. Saying that one technique is superior over the other is baseless. Styles make fights and there's a counter to every counter. It is unfair to say that my preferred technique is WRONG. The "statement" disregards all the sacrifices I have done to be personally excellent in what I do. The track record speaks for itself and there's no doubt about it. Trainers and trainees don't match all the time, plain and simple. That is just how the world turns.

I would like to dedicate this article to all my fantastic past and present (and future) clients who stuck with me through the positive and negative. You are the reason why the Train like a Boxer program continues to evolve with our collective hard work and perseverance. Thank you very much for being solidly behind me and my system. Congratulations to the best clients in the world! Our continued loyalty towards each other is the reason why WE SUCCEED!

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, www.trainlikeaboxer.com

The Dreaded Jumps

BURPEES. This exercise deserves the introduction. According to hyperstrike.com, burpees develop power in the legs. It strengthens the entire body and provides a great conditioning workout. Indeed, it is a quick and effective one.

In this article, I would like to focus on the 2 adjectives that describe this exercise: QUICK and EFFECTIVE.

Sometimes, we find ourselves running late on something. 24 hours is just not enough. We find ourselves missing our full workout. Most of us are used to working out for at least 1 hour. Not having that hour can be a bummer since we don't feel that we pushed ourselves hard enough.
So if you have that limited time, this exercise is the way to go. It is in itself a COMPLETE WORKOUT--- very intense, quick and effective. Most of my clients HATE performing this exercise because of its difficulty. But for those who know and truly want to get a workout, you gotta LOVE IT!

Burpee drills you can do on your own with the corresponding limited times:

15 minutes max (4 rounds)
Time per set: 2 minutes
Interval: 30 seconds fast burpees, then 30 seconds power shadow boxing, then repeat.
Rest time: 1 minute in between rounds
Cool down: Standing still, light stretches, deep breathing.

10 minutes max (2 rounds)
Time per set: 3 minutes
Interval: 1 minute fast burpees, 1 minute power shadow boxing, 30 seconds fast burpees, 30 seconds punch- out drill.
Rest time: 1 minute in between rounds
Cool down: 3 minute freestyle shadow boxing. Light stretches.

5 minutes max (2 rounds)
Time per set: 2 minutes
Interval: 30 second fast burpees, then 30 seconds power shadow boxing, then repeat.
Rest time: 30 seconds in between rounds
Cool down: Standing still, Light stretches, deep breathing.

Note: You may use a medicine ball when performing the burpees. Think of it as an extension of your arms. The ball will add to its intensity!

BENEFITS: Burpee conditioning is an effective workout in itself. It involves strength in both the lower and upper body. It covers full body conditioning and cardio by developing stamina. Core work is also done while in the top of the push- up position. Burpees challenge both your aerobic and anaerobic systems.

In boxing terms, burpees improve the power of punches. The reason why power shadow boxing is done after doing fast burpees is because in the context of a fight, power usually diminishes at the end. In order to maintain power, conditioning is important and practicing of power when fatigued is the solution. Burpees also improve footwork with all the leg springing. Our legs feel like jello in the process of performing the exercise. This exercise is 3 times more intense than your elliptical, treadmill or any cardio equipment. It is so fast that you'll never think it's boring, you'll just love to hate it! It will make your heart pump to the 90th power!

BURPEES FOR PSYCH EDGE:
1. Mental Toughness: Burpees are physically tough. However, when you apply the mind over matter aspect, you'll be able to nail this exercise down. When you set your mind into something, everything is attainable. Just focus on the task and surpass yourself!

2. Need versus want: Think of burpees as a need. Exercise is a necessity, period. You need it, primarily. You want it, secondly. When you need something, you will do everything. Do some self- talk--- you can repeatedly say: I NEED THIS!

3. Get it over with: When you lack the time, don't just "quit". Doing something is better than nothing. Due to time constraints, you are faced with a dilemma, to do or not to do. I suggest: just get it done and move on to your next task. 5- 10- 15 minutes will go by fast.

To end this, allow me to remind all of you of a famous quote: "In every difficulty, there is opportunity". Getting this dreaded jump done requires a lot of mental and physical strength. Boxing gives you the chance to surpass yourself. Being on top of your game is a good feeling. Give your best, train hard and as the Nike slogan goes, just do it!

This video link demonstrates the burpees: http://www.youtube.com/watch?v=mxrFducMgYQ

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, www.trainlikeaboxer.com.