This blog is where most of boxing training aficionados will congregate very soon. This is my pronouncement!!!!!
For now www.trainlikeaboxer.com is and will always be the way to go!
yours,
Lawrence Ragos
p.s.
Grab a copy of my dvd at www.trainlikeaboxer.com!
Monday, December 28, 2009
Tuesday, December 15, 2009
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!
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
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
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
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
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
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
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
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
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
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/
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
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
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
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
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.
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.
Your Olympic Stars Take Breaks Too!
"When we train everyday, sometimes there are workouts you don't like, don't want to do. Bob says you're putting money in the bank. I guess I put a lot of money in the bank over the last four years, and we withdrew pretty much every penny in the bank. After Bob and I both grab a little break, it'll be time to start depositing". --- Michael Phelps
The Beijing Olympics is arguably the best Olympics in history because of the number of records broken and the glamour that the Chinese government put into the ceremonies. I was personally amazed by the feats of Michael Phelps, Usain Bolt, Nastia Liukin, Shawn Johnson, Alicia Sacramone, Yao Ming, Manu Ginobili and Guo Jingjing. These athletes stood out from all the rest because of the character they showed in victory and defeat. They worked hard to represent their respective countries and they deserve all the admiration of the world. The above quote by Michael Phelps says it all--- it's all about "depositing and withdrawing" and look what he has achieved. What struck me the most is the fact that he mentioned "taking a break". Yes, that's one of the reasons why he is successful!
Athletes are credited for their supreme performance. Their training regimen is usually mentioned in commentaries. What the commentators fail to mention is the fact that these athletes take breaks as well.
Breaks have physical and psychological benefits. Rest is part of the success triangle which includes intense workouts and proper nutrition. Without rest, you will go NOWHERE!
PHYSICAL BENEFITS: The body needs to recoup. If you don't give it time to recover, you will be fatigued and chances are, you won't perform to your peak performance. When people ask me if training 8 hours a day is what a boxer does to maintain peak form, the answer is NO. A boxer trains with a lot of intensity: running in the morning and general boxing specific workouts in the afternoon. When they are not scheduled for a fight, they tend to disappear from the gym scene. The bottom line is, if they do this (intense boxing activity) 365 days a year/ 8 hours a day they are headed for disaster. The same principle applies to you. Take breaks during the week, don't overtrain and avoid the plateau effect. There is no physical benefit in terms of improvements to an over- fatigued body.
PSYCHOLOGICAL BENEFITS: You only get to be "in the zone" for so much time. The mind should also be given a break or else the athlete will crash. Boxing is a sport that requires a lot of sacrifice. Dieting while working out intensely is hard for the mind and body. Although it would keep you focused on the price, being in this situation 365 days a year would be too much. I value intensity but the mind deserves to relax. Consider doing yoga, meditation or anything relaxing to provide balance to your life.
I appreciate the fact that my students work hard in the training. It is good to push the body to its limits but it is not healthy to keep on doing that day in and day out. Take a break from your usual routines--- take days off in between workouts--- recoup, sleep and enjoy the rest of your day.
Learn from the Olympians. I am sure that after the hardwork that they all put into the Olympics, and all of the fun things that they weren't able to do while in training for the biggest worldwide spectacle. Listen to the news online and on TV about these athletes---- then do the same thing. I'm sure it won't cover anything much about working out.
Let me leave you one of my philosophies in training: You workout to prolong your life so enjoy it!
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 Beijing Olympics is arguably the best Olympics in history because of the number of records broken and the glamour that the Chinese government put into the ceremonies. I was personally amazed by the feats of Michael Phelps, Usain Bolt, Nastia Liukin, Shawn Johnson, Alicia Sacramone, Yao Ming, Manu Ginobili and Guo Jingjing. These athletes stood out from all the rest because of the character they showed in victory and defeat. They worked hard to represent their respective countries and they deserve all the admiration of the world. The above quote by Michael Phelps says it all--- it's all about "depositing and withdrawing" and look what he has achieved. What struck me the most is the fact that he mentioned "taking a break". Yes, that's one of the reasons why he is successful!
Athletes are credited for their supreme performance. Their training regimen is usually mentioned in commentaries. What the commentators fail to mention is the fact that these athletes take breaks as well.
Breaks have physical and psychological benefits. Rest is part of the success triangle which includes intense workouts and proper nutrition. Without rest, you will go NOWHERE!
PHYSICAL BENEFITS: The body needs to recoup. If you don't give it time to recover, you will be fatigued and chances are, you won't perform to your peak performance. When people ask me if training 8 hours a day is what a boxer does to maintain peak form, the answer is NO. A boxer trains with a lot of intensity: running in the morning and general boxing specific workouts in the afternoon. When they are not scheduled for a fight, they tend to disappear from the gym scene. The bottom line is, if they do this (intense boxing activity) 365 days a year/ 8 hours a day they are headed for disaster. The same principle applies to you. Take breaks during the week, don't overtrain and avoid the plateau effect. There is no physical benefit in terms of improvements to an over- fatigued body.
PSYCHOLOGICAL BENEFITS: You only get to be "in the zone" for so much time. The mind should also be given a break or else the athlete will crash. Boxing is a sport that requires a lot of sacrifice. Dieting while working out intensely is hard for the mind and body. Although it would keep you focused on the price, being in this situation 365 days a year would be too much. I value intensity but the mind deserves to relax. Consider doing yoga, meditation or anything relaxing to provide balance to your life.
I appreciate the fact that my students work hard in the training. It is good to push the body to its limits but it is not healthy to keep on doing that day in and day out. Take a break from your usual routines--- take days off in between workouts--- recoup, sleep and enjoy the rest of your day.
Learn from the Olympians. I am sure that after the hardwork that they all put into the Olympics, and all of the fun things that they weren't able to do while in training for the biggest worldwide spectacle. Listen to the news online and on TV about these athletes---- then do the same thing. I'm sure it won't cover anything much about working out.
Let me leave you one of my philosophies in training: You workout to prolong your life so enjoy it!
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
How Boxing Can Finish Off Life Stresses
Life can swing a couple of punches at your direction. That's just how it works. It would be a different story if we don't get hit by these life stresses. They can get you down if you allow yourself to and they will keep you on the ground. You need to believe that you can do anything with positive thinking. Although my best advice for you is to face your problems head on, it would only be beneficial to have a presence of a positive outlet!
That is when my favorite sport comes to mind. What better way to have an outlet than heavy bag hitting! Here are some key points of writer Mike Bresnahan --- some colloquial and scientific explanations of the stress- relieving benefits (not to mention physical/ athletic results):
* You love the sounds. There is something primal about them. There is a deep down visceral feeling of satisfaction. You look forward to the feeling of release you will get when you finish your own heavy bag session.
* Ah, the heavy bag! Is it the ultimate guilt free stress reliever?
* Stress relief is undoubtedly a major benefit of working the heavy bag.
* Heavy bag training is an all out anaerobic activity. It works like an antidote to stress. Fast paced punching combinations require extreme focus. They get your mind off negative thoughts. They pump you up and help eliminate the metabolic byproducts of stress.
* Heavy bag drills also make you push through your lactate threshold. They temporarily wipe you out. You feel spent.
* As you recover your oxygen debt, you feel the tension in your muscles ease. You feel rejuvenated. The intense pace can also cause positive changes in your brain by releasing serotonin, a neurotransmitter that contributes to feelings of relaxation and satisfaction.
Don't have a heavy bag? Not a problem! This drill also works with hitting punch mitts and simply doing some intense shadow boxing. If you don't have it, improvise. If it doesn't work, modify. It's really up to you.
Whenever you feel life stresses are putting you down, look no further, you have a great sport that can help ease what you're feeling and more. Problems are opportunities to test what you are really made of. Never be afraid to fail. A truly positive outlet like boxing helps you clear your mind in finding the solutions to your problems. It is ok to lose, just learn from them, move on and come out better. To genuinely appreciate successes, you need to feel how it is to be on the bottom. Fate always has a way to teach us valuable lessons.
I would like to leave you with this: TAKE A LOSS BUT NEVER EVER BE DEFEATED! Don't let setbacks crush your spirits. Use them as springboards for a better you. Good will always come out of something. What could that be? It remains to be seen... Go find out and live your life to the fullest!
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
That is when my favorite sport comes to mind. What better way to have an outlet than heavy bag hitting! Here are some key points of writer Mike Bresnahan --- some colloquial and scientific explanations of the stress- relieving benefits (not to mention physical/ athletic results):
* You love the sounds. There is something primal about them. There is a deep down visceral feeling of satisfaction. You look forward to the feeling of release you will get when you finish your own heavy bag session.
* Ah, the heavy bag! Is it the ultimate guilt free stress reliever?
* Stress relief is undoubtedly a major benefit of working the heavy bag.
* Heavy bag training is an all out anaerobic activity. It works like an antidote to stress. Fast paced punching combinations require extreme focus. They get your mind off negative thoughts. They pump you up and help eliminate the metabolic byproducts of stress.
* Heavy bag drills also make you push through your lactate threshold. They temporarily wipe you out. You feel spent.
* As you recover your oxygen debt, you feel the tension in your muscles ease. You feel rejuvenated. The intense pace can also cause positive changes in your brain by releasing serotonin, a neurotransmitter that contributes to feelings of relaxation and satisfaction.
Don't have a heavy bag? Not a problem! This drill also works with hitting punch mitts and simply doing some intense shadow boxing. If you don't have it, improvise. If it doesn't work, modify. It's really up to you.
Whenever you feel life stresses are putting you down, look no further, you have a great sport that can help ease what you're feeling and more. Problems are opportunities to test what you are really made of. Never be afraid to fail. A truly positive outlet like boxing helps you clear your mind in finding the solutions to your problems. It is ok to lose, just learn from them, move on and come out better. To genuinely appreciate successes, you need to feel how it is to be on the bottom. Fate always has a way to teach us valuable lessons.
I would like to leave you with this: TAKE A LOSS BUT NEVER EVER BE DEFEATED! Don't let setbacks crush your spirits. Use them as springboards for a better you. Good will always come out of something. What could that be? It remains to be seen... Go find out and live your life to the fullest!
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
3 Tips That Can Save Your Life
Warning: the descriptions could be graphic, but do I have a choice?
Some of the people I have met in the past have asked me if boxing is considered self- defense. I usually answer them with an "it depends". Both men and women have this little fear inside of them that they will be attacked in the streets so every feeling of assurance counts. So here are the two answers: YES, because boxing teaches defensive awareness and counter instincts and NO, because bad people fight dirty. It's all about what works in the streets where your life is on the line.
Another Warning: As much as possible simply walk away or escape. But if that doesn't work, use these:
1. When walking to the parking lot, look around (especially behind you) for suspicious looking individuals. Make sure that your car keys are in the middle of your thumb and palms so that if somebody tries to attack you, do not hesitate to stab his face with the key (if you miss his eyes, at least you can damage his face). And of course, run as fast as you can! Note: the law states that when you feel threatened and you do something to defend yourself, you are not at fault.
2. When somebody bear hugs you from behind, stomp on his toes, scrape his shins with the soles of your shoes and repeatedly kick. And when your hands are free, go for the family jewels: squeeze and rip towards you. And of course, run like hell! Make sure to attract attention by screaming for help.
3. When being "mauled" or hugged face to face, make sure to cover your face with your hands and tuck your elbows in to have the arms protect your chest. Place your forehead on your intruder's chest then grab his neck or head with both your hands then: pull his head down then spring your head up! The result? Instant broken nose or jaw. Note: if he does not let go after the first blow, keep on repeating the sequence.
There are so many techniques to learn that don't require prior martial arts experience. In my opinion, having the basics in check is a must. Will you just freeze and not do anything or will you do something to save your life and that of your loved ones? The choice is yours....
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
Some of the people I have met in the past have asked me if boxing is considered self- defense. I usually answer them with an "it depends". Both men and women have this little fear inside of them that they will be attacked in the streets so every feeling of assurance counts. So here are the two answers: YES, because boxing teaches defensive awareness and counter instincts and NO, because bad people fight dirty. It's all about what works in the streets where your life is on the line.
Another Warning: As much as possible simply walk away or escape. But if that doesn't work, use these:
1. When walking to the parking lot, look around (especially behind you) for suspicious looking individuals. Make sure that your car keys are in the middle of your thumb and palms so that if somebody tries to attack you, do not hesitate to stab his face with the key (if you miss his eyes, at least you can damage his face). And of course, run as fast as you can! Note: the law states that when you feel threatened and you do something to defend yourself, you are not at fault.
2. When somebody bear hugs you from behind, stomp on his toes, scrape his shins with the soles of your shoes and repeatedly kick. And when your hands are free, go for the family jewels: squeeze and rip towards you. And of course, run like hell! Make sure to attract attention by screaming for help.
3. When being "mauled" or hugged face to face, make sure to cover your face with your hands and tuck your elbows in to have the arms protect your chest. Place your forehead on your intruder's chest then grab his neck or head with both your hands then: pull his head down then spring your head up! The result? Instant broken nose or jaw. Note: if he does not let go after the first blow, keep on repeating the sequence.
There are so many techniques to learn that don't require prior martial arts experience. In my opinion, having the basics in check is a must. Will you just freeze and not do anything or will you do something to save your life and that of your loved ones? The choice is yours....
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
6 Secrets to Sure Fire Success
The other day I was shopping for some training clothing when I came across the Nike Philippines website. They had some nice pictures and had some limited edition Pacquiao apparel. And yes, they were really limited that it would take heaven and earth to get them due to the demand. But no, the apparel did not really struck me. What struck me was the presence of THE GROUNDWORK FOR SUCCESS that was listed in the website. And of course, I'd like to share the 6 of them to you with my input.
DETERMINATION: Have a game plan. You have to "prepare for battle". Start earning your victories by taking baby steps in improving yourself. Hard work takes you to where you want to be. Do you think successful people got successful without this characteristic?
FOCUS: Never let your eyes off your goal. Single- mindedness and will power can sustain you through obstacles along the way. Let me give you a literal example. When you do focus mitts, hit the middle part, focus on it. Come to think of it, every hard punch takes you to your goal. If you haven't tried hitting focus mitts, you are missing a lot!
DISCONTENT: I am a firm believer that no matter what we have achieved, we can always do better. What level are we up to? Isn't it amazing what a human body can do when pushed? The best way to find out is to keep trying. Keep on pushing yourself. Surpass yourself, forget that you even have limits!
COMMITMENT: As you notice, I end my letters with a "committed to your success" which means I carry a positive attitude that YOU will do good. You have to be committed to your own success. A person who cannot be positive about his goals through commitment is failure- bound. Ones journey towards something is half the fun!
SPIRIT: "Never do anything half-heartedly." Have the power and fire and put it all together. No matter how hard the process is, you have to keep in mind that there is a destination which is success. I respect what every boxer goes through. It is HARD TRAINING to achieve peak form. I believe that each and everyone should try training in boxing to experience this warrior spirit! It is Amazing!
SACRIFICE: Have a sense of purpose. I am sure that we do things for a reason. What are you working hard towards? Good health? That peak form? Good example for your children and peers? It is up to you. In order to understand the pursuit of success, you must be "hit hard". And as Rocky in the movie said, "Keep moving forward!".
These 6 if possessed by each and everyone of us will only lead us to success! Take it one day at a time. Your best has yet to come. Would you like to surpass your limits? 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, www.trainlikeaboxer.com
DETERMINATION: Have a game plan. You have to "prepare for battle". Start earning your victories by taking baby steps in improving yourself. Hard work takes you to where you want to be. Do you think successful people got successful without this characteristic?
FOCUS: Never let your eyes off your goal. Single- mindedness and will power can sustain you through obstacles along the way. Let me give you a literal example. When you do focus mitts, hit the middle part, focus on it. Come to think of it, every hard punch takes you to your goal. If you haven't tried hitting focus mitts, you are missing a lot!
DISCONTENT: I am a firm believer that no matter what we have achieved, we can always do better. What level are we up to? Isn't it amazing what a human body can do when pushed? The best way to find out is to keep trying. Keep on pushing yourself. Surpass yourself, forget that you even have limits!
COMMITMENT: As you notice, I end my letters with a "committed to your success" which means I carry a positive attitude that YOU will do good. You have to be committed to your own success. A person who cannot be positive about his goals through commitment is failure- bound. Ones journey towards something is half the fun!
SPIRIT: "Never do anything half-heartedly." Have the power and fire and put it all together. No matter how hard the process is, you have to keep in mind that there is a destination which is success. I respect what every boxer goes through. It is HARD TRAINING to achieve peak form. I believe that each and everyone should try training in boxing to experience this warrior spirit! It is Amazing!
SACRIFICE: Have a sense of purpose. I am sure that we do things for a reason. What are you working hard towards? Good health? That peak form? Good example for your children and peers? It is up to you. In order to understand the pursuit of success, you must be "hit hard". And as Rocky in the movie said, "Keep moving forward!".
These 6 if possessed by each and everyone of us will only lead us to success! Take it one day at a time. Your best has yet to come. Would you like to surpass your limits? 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, www.trainlikeaboxer.com
Learning Fearlessness From a Child
I would like to talk about my beloved niece, Adriana. She is my sister Christine's first born and she resembles her boxer uncle!
Anyway, Adriana is like a daughter to me being the first baby of the family. I have watched her grow up from day 1 until today, 2 more weeks before her 1st birthday. Her development just amazes me. How time flies! Everyday, she does new things, says new words and brings different levels of joy to all of us. I admired the little girl's persistence to sit, crawl, stand, walk and run. Believe me she has fallen countless times but she kept moving forward to where she is now.
THAT BABY IS F.E.A.R.L.E.S.S.!
Yana, as we fondly call her, does not have any concept of fear just yet. I began to think about her development in relation to the countless people I meet (including myself) and what I do for a living. One lesson that my niece taught me is that if you are persistent enough to achieve something, it is doable. You just have to believe that you can do it.
3 TIPS HERE:
First, a lot of people never dare to try training in the sport because of its image in the past. Ladies and gentlemen, those days are gone. Boxing has now become a "normal person's training regimen" thanks to the ones who made that change. The best way to find out if this sport is for you is to try it. Have a beginner's mind like my niece.
Second, it could be frustrating to learn something new at first. My advice for you is to consult an experienced boxing trainer about this and he will guide you to achieve your results. The trainer should adjust to where you are comfortable at, and not the other way around. Trust me, if you are dedicated enough and you believe that with practice mastery is achievable, success is on your side. Be fearless in learning new techniques day in and day out. "You have to learn to crawl, before you learn to walk".
Last but not the least, don't be afraid to strive for the highest attainable and realistic goal out there. At least if you fail, you have made a few steps forward to better yourself. For me, life is a process of learning. Experts have given boxing arguably the highest rating in all of sports in terms of difficulty. Challenge yourself! Every time you do something, you are a step closer to a higher level but it does not end there! Push the limit!
I am excited to see Adriana grow up. I am pretty sure that we have yet to see the best of her. Just like Yana, everyday we should work to better ourselves. With proper nurture and nature, she will become the best person that she could be. In your workouts, careers and personal lives, my advice is for you to be FEARLESS! Learn from a child---- learn new things and achieve great goals!
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
Anyway, Adriana is like a daughter to me being the first baby of the family. I have watched her grow up from day 1 until today, 2 more weeks before her 1st birthday. Her development just amazes me. How time flies! Everyday, she does new things, says new words and brings different levels of joy to all of us. I admired the little girl's persistence to sit, crawl, stand, walk and run. Believe me she has fallen countless times but she kept moving forward to where she is now.
THAT BABY IS F.E.A.R.L.E.S.S.!
Yana, as we fondly call her, does not have any concept of fear just yet. I began to think about her development in relation to the countless people I meet (including myself) and what I do for a living. One lesson that my niece taught me is that if you are persistent enough to achieve something, it is doable. You just have to believe that you can do it.
3 TIPS HERE:
First, a lot of people never dare to try training in the sport because of its image in the past. Ladies and gentlemen, those days are gone. Boxing has now become a "normal person's training regimen" thanks to the ones who made that change. The best way to find out if this sport is for you is to try it. Have a beginner's mind like my niece.
Second, it could be frustrating to learn something new at first. My advice for you is to consult an experienced boxing trainer about this and he will guide you to achieve your results. The trainer should adjust to where you are comfortable at, and not the other way around. Trust me, if you are dedicated enough and you believe that with practice mastery is achievable, success is on your side. Be fearless in learning new techniques day in and day out. "You have to learn to crawl, before you learn to walk".
Last but not the least, don't be afraid to strive for the highest attainable and realistic goal out there. At least if you fail, you have made a few steps forward to better yourself. For me, life is a process of learning. Experts have given boxing arguably the highest rating in all of sports in terms of difficulty. Challenge yourself! Every time you do something, you are a step closer to a higher level but it does not end there! Push the limit!
I am excited to see Adriana grow up. I am pretty sure that we have yet to see the best of her. Just like Yana, everyday we should work to better ourselves. With proper nurture and nature, she will become the best person that she could be. In your workouts, careers and personal lives, my advice is for you to be FEARLESS! Learn from a child---- learn new things and achieve great goals!
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 Suspended Workout
Objective: This workout focuses on releasing tension to pave the way to peace of mind. To achieve this, one should focus on power and strength. The boxing form is very important in throwing power punches. Below is the sequence of this workout. Do it with me!
THE WORKOUT:
1. Warm- ups:
Start with fast movement focusing on making you sweat. Do whatever you want for this and then add some light shadow boxing without hand weights. Do this for around 5 minutes.
2. Power shadow boxing:
This needs proper form. There is no rush in doing this. Make sure that you take a minimum of 1 second break before you move on to the next punch. The most important thing to do for this drill is the SNAP. Bring it back! Make sure that you use your whole body weight focusing on power. Basic boxing form here!
*Do 150 consecutive (1)jabs without hand weights, then take 30 seconds off; do another 150 with hand weights this time.
Do the same thing with the (2)straight, (3 & 4)your hook (both), (5 & 6) left uppercut and right uppercut.
By the time you do the whole routine, you would have thrown 1800 power punches!
3. Conditioning Drills:
Let's start with the upper body. We'll do unlimited plyometric push- ups (hands off the floor every time you do a push up) until we cannot take it anymore. Do 3 SETS of that and we're set with the upper body. Take your time, breathe and feel the burn!
Let's move on to the lower body. Find multiple risers and a stepper. Do leap ups going up the stepper multiple times and again, until you can't do it anymore. Do this for 3 sets and focus on good form. Drop your knees lower then rise up!
4. Abdominal work:
For the ab work, try challenging yourself by picking the most challenging exercises that I introduced to you. Do 7-10 exercises targeting upper, obliques and lower abs with 50 repetitions per exercise. This time, do each exercise slow. Feel a slow burn!
5. Running:
Do this either on the treadmill or outside. For this exercise, there is no pacing. Start with a warm-up run, then sprint until you are gasping for air. Slow down a little bit to regain the breath, then when you feel like doing it--- sprint again. This is interval training with no limitations and rules. It will work your legs, lungs and most importantly, your mind. In this last one, run like hell!
6. Stretching and Cool down:
Take your time in doing this last step. You have worked your muscles hard and it deserves some pampering. Spend at least 10 seconds for each stretch to fully recover.
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 WORKOUT:
1. Warm- ups:
Start with fast movement focusing on making you sweat. Do whatever you want for this and then add some light shadow boxing without hand weights. Do this for around 5 minutes.
2. Power shadow boxing:
This needs proper form. There is no rush in doing this. Make sure that you take a minimum of 1 second break before you move on to the next punch. The most important thing to do for this drill is the SNAP. Bring it back! Make sure that you use your whole body weight focusing on power. Basic boxing form here!
*Do 150 consecutive (1)jabs without hand weights, then take 30 seconds off; do another 150 with hand weights this time.
Do the same thing with the (2)straight, (3 & 4)your hook (both), (5 & 6) left uppercut and right uppercut.
By the time you do the whole routine, you would have thrown 1800 power punches!
3. Conditioning Drills:
Let's start with the upper body. We'll do unlimited plyometric push- ups (hands off the floor every time you do a push up) until we cannot take it anymore. Do 3 SETS of that and we're set with the upper body. Take your time, breathe and feel the burn!
Let's move on to the lower body. Find multiple risers and a stepper. Do leap ups going up the stepper multiple times and again, until you can't do it anymore. Do this for 3 sets and focus on good form. Drop your knees lower then rise up!
4. Abdominal work:
For the ab work, try challenging yourself by picking the most challenging exercises that I introduced to you. Do 7-10 exercises targeting upper, obliques and lower abs with 50 repetitions per exercise. This time, do each exercise slow. Feel a slow burn!
5. Running:
Do this either on the treadmill or outside. For this exercise, there is no pacing. Start with a warm-up run, then sprint until you are gasping for air. Slow down a little bit to regain the breath, then when you feel like doing it--- sprint again. This is interval training with no limitations and rules. It will work your legs, lungs and most importantly, your mind. In this last one, run like hell!
6. Stretching and Cool down:
Take your time in doing this last step. You have worked your muscles hard and it deserves some pampering. Spend at least 10 seconds for each stretch to fully recover.
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 Tornado Workout
Do you ever wonder how it feels to be knocked down/ stunned or knocked out? I can tell you from first hand experience that you see "butterflies" and your head just "spins". When they catch you on the chin, there is always the chance that you'll get hurt. No matter how good your defensive skills are, you have to cover your bases, you can never be sure. You also have to "train to be dizzy". This workout will will help you withstand dizziness in a fight and not to mention, in everyday life situations. Remember, when the training is tough, all the rest becomes easier. Here's the Tornado Workout, a set of exercises focusing on circuits, intervals, aerobic/ anaerobic and full body activity.
Note: Work your way up. When you feel badly light- headed, stand up straight and breath deeply.
THE TORNADO WORKOUT
1. 1 round: shadow boxing
2 15 push ups, 15 leap ups, 15 jumping jacks
3. 1 round: shadow boxing
4. 15 jumping jacks, 15 leap ups, 15 push ups
5. 1 round: shadow boxing
6. 1 round: jumping rope
7. 15 knee in push ups, 15 jumping lunges, 15 burpees
8. 1 round: jumping rope
9. 15 burpees, 15 jumping lunges, 15 knee in push ups
10. 1 round: jumping rope
11. 1 round: Power shadow boxing
12. AB work 30 EACH: crunches, side crunches, other side, hip raises, leg raises, flutters, scissors, bicycle, push and pull.
Keep your rest times less. That is how you develop to eliminate the dizziness. This workout will increase your stamina tremendously and will keep you in shape for boxing and other activities! It is quick and intense. And just a reminder, there is no substitute to hard work!
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
Note: Work your way up. When you feel badly light- headed, stand up straight and breath deeply.
THE TORNADO WORKOUT
1. 1 round: shadow boxing
2 15 push ups, 15 leap ups, 15 jumping jacks
3. 1 round: shadow boxing
4. 15 jumping jacks, 15 leap ups, 15 push ups
5. 1 round: shadow boxing
6. 1 round: jumping rope
7. 15 knee in push ups, 15 jumping lunges, 15 burpees
8. 1 round: jumping rope
9. 15 burpees, 15 jumping lunges, 15 knee in push ups
10. 1 round: jumping rope
11. 1 round: Power shadow boxing
12. AB work 30 EACH: crunches, side crunches, other side, hip raises, leg raises, flutters, scissors, bicycle, push and pull.
Keep your rest times less. That is how you develop to eliminate the dizziness. This workout will increase your stamina tremendously and will keep you in shape for boxing and other activities! It is quick and intense. And just a reminder, there is no substitute to hard work!
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
Pain is Weakness Leaving the Body!
A lot of people come up to me to tell me that boxing training is not for them simply because it's too hard. Guess what, that "too hard" will take you to your desired goals, guaranteed.
If you want to achieve your goals you need to work extra hard. You have to do things that "nobody" is doing. That is how you surpass yourself. Yes, you feel the "pain" (pain here is figurative I may add) but it is all temporary!
Consider this analogy: Remember the first days of school? You didn't know how to read and write. I'm sure it was hard for you and your teacher. However, I am sure that the teacher was positive that you could make it. Now here you are reading this. It is simply a hard process that once achieved is rewarding.
Pain is temporary. Just like anything else, once you get used to it, and when you know that you are expecting constant change up in your workouts, the process will be easier. You won't think of it as "painful" but rather a character- building experience. That is how I look at my experiences in the sport of boxing.
From business, politics, sports... to old school Muhammad Ali to your present day Manny Pacquiao--- they all went through all the "pain" to achieve what they have achieved. Training has improved every facet of my life and I am sure it will for you too. Hard work, dedication and determination will take us places. There are more obstacles that will come my way for sure but I know I can go through them all because of positive attitude. I know that obstacles will "leave" me and I will be a better person. It is a few days of toughness for a lifetime of glory!!!
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
If you want to achieve your goals you need to work extra hard. You have to do things that "nobody" is doing. That is how you surpass yourself. Yes, you feel the "pain" (pain here is figurative I may add) but it is all temporary!
Consider this analogy: Remember the first days of school? You didn't know how to read and write. I'm sure it was hard for you and your teacher. However, I am sure that the teacher was positive that you could make it. Now here you are reading this. It is simply a hard process that once achieved is rewarding.
Pain is temporary. Just like anything else, once you get used to it, and when you know that you are expecting constant change up in your workouts, the process will be easier. You won't think of it as "painful" but rather a character- building experience. That is how I look at my experiences in the sport of boxing.
From business, politics, sports... to old school Muhammad Ali to your present day Manny Pacquiao--- they all went through all the "pain" to achieve what they have achieved. Training has improved every facet of my life and I am sure it will for you too. Hard work, dedication and determination will take us places. There are more obstacles that will come my way for sure but I know I can go through them all because of positive attitude. I know that obstacles will "leave" me and I will be a better person. It is a few days of toughness for a lifetime of glory!!!
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
Achieving Success in Elections and Boxing
Barack Obama and John McCain are the two most talked about figures in the United States today. These gentlemen are running for the most coveted position of their lives, the presidency. Both have mapped out plans to win the hearts of voters. They are going through a rough process, a character- building experience through the campaign. Both Obama and McCain want success and they know it's not going to be a walk in the park.
In order for these two distinguished gentlemen to grab the post (I am writing this article 5 days before the elections), they are going to go through 2 major phases: (1) The Process and (2) The Result. The same goes with your boxing skill and fitness levels.
The Process is the "bloody" phase. Getting people to vote for you is not easy. It takes a lot of hardwork and patience in the face of countless criticisms left and right. This is where they need to bring their A- game. Both Senators know what's at stake so they can't flinch. They have one GOAL!
Similarly, you come in a boxing training program (or any program for that matter) trying to learn new skills and getting in better shape. Your program makes you realize your weaknesses and makes you work on them. You do have goals in mind that you want to accomplish and it would take hard work and patience to achieve them. This is the "bloody" phase but for sure learning new skills and getting in your best shape ever is the most fun that you will ever have working out!
The Result is the "feel good" phase. And no, it does not end there. Just like in life, you take on new challenges once you have achieved something higher. Whoever wins the elections will have a tough task with the recession and all that. It's definitely going to be a challenge. This is when your hard work and dedication matters! But there is no denying that winning the elections is success in itself.
Just like when you achieve your fitness goals, it does not end there. You need to work hard to achieve new things. Your level of goal- setting goes higher. There are " more mountains you want to climb" and there is no stopping you. That's just human nature. When you achieve your goals, you are a step happier and a step better! Boxing is a difficult sport to do that is why all the little things you accomplish would make you happy. Every time your trainer changes it up, your hunger remains and makes you achieve some more.
If you are old, you are voting for your children and their children's future. If you are young (young at heart), you are voting for your future. This is the same thing with working out in the best methods possible. You do it for your future. So think about this. When you choose to get into a path of healthy living you actually:
1. add years to your life, therefore gives you the chance to find quality in it;
2. get rid of the pains, stings and aches that most people acquire in the future;
3. can at least tell people that you gave it all you've got and you made the right decisions.
Only a few people in this world are given the chance to be presidents of their respective nations. I don't intend to be one. I find success in knowing that I give my best in everything that I do especially in my chosen field of boxing training. You have to be willing to go through the process in order to achieve your desired results! I approve this message!
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
In order for these two distinguished gentlemen to grab the post (I am writing this article 5 days before the elections), they are going to go through 2 major phases: (1) The Process and (2) The Result. The same goes with your boxing skill and fitness levels.
The Process is the "bloody" phase. Getting people to vote for you is not easy. It takes a lot of hardwork and patience in the face of countless criticisms left and right. This is where they need to bring their A- game. Both Senators know what's at stake so they can't flinch. They have one GOAL!
Similarly, you come in a boxing training program (or any program for that matter) trying to learn new skills and getting in better shape. Your program makes you realize your weaknesses and makes you work on them. You do have goals in mind that you want to accomplish and it would take hard work and patience to achieve them. This is the "bloody" phase but for sure learning new skills and getting in your best shape ever is the most fun that you will ever have working out!
The Result is the "feel good" phase. And no, it does not end there. Just like in life, you take on new challenges once you have achieved something higher. Whoever wins the elections will have a tough task with the recession and all that. It's definitely going to be a challenge. This is when your hard work and dedication matters! But there is no denying that winning the elections is success in itself.
Just like when you achieve your fitness goals, it does not end there. You need to work hard to achieve new things. Your level of goal- setting goes higher. There are " more mountains you want to climb" and there is no stopping you. That's just human nature. When you achieve your goals, you are a step happier and a step better! Boxing is a difficult sport to do that is why all the little things you accomplish would make you happy. Every time your trainer changes it up, your hunger remains and makes you achieve some more.
If you are old, you are voting for your children and their children's future. If you are young (young at heart), you are voting for your future. This is the same thing with working out in the best methods possible. You do it for your future. So think about this. When you choose to get into a path of healthy living you actually:
1. add years to your life, therefore gives you the chance to find quality in it;
2. get rid of the pains, stings and aches that most people acquire in the future;
3. can at least tell people that you gave it all you've got and you made the right decisions.
Only a few people in this world are given the chance to be presidents of their respective nations. I don't intend to be one. I find success in knowing that I give my best in everything that I do especially in my chosen field of boxing training. You have to be willing to go through the process in order to achieve your desired results! I approve this message!
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
When is Your Workout Too Much?
The president-elect believes that an exercise routine helps him remain fresh despite all the pressure. Barack Obama's main reason why he does it is to clear his head and relieve himself from stress. He maintains a low blood pressure and tends to eat healthy. I got this information from an article in Men's Health.
So here is his workout routine:
Before his day starts he does 45 minutes of working out: he lifts weights one day, he does cardio on the next. The next president wishes to have a 90 minute workout though, but I am telling you that is not necessary. WHY? Here's why.
Barack Obama is a busy person. He has lots of responsibilities. Working out is also a commitment. I believe his 45 minutes are enough and 90 minutes would be too much. I am assuming that he gets everything done in half the time he wishes to do it. Half the usual time is what you need to do to achieve something.
That means: no talking, no messing around, go get your workout done and leave!
YES YOU CAN DO IT QUICK IF ONLY YOU BELIEVE IN IT!
Actually, 30 MINUTES IS ALL YOU NEED!
Say NO to...
Workout Death Marches: Quit taking too much rest. Not only you are wasting your time, you are not getting any results. The reason why your workouts are long is because you are keeping them long.
Your Traditional "Separation" Workouts: focusing on one body part is good if your goal is for that part to gain some results. But guess what, time is gold. You have other parts to take care of, don't you have anything else to do?
Say HELLO to..
A. The real deal quick one: Before you begin working out you have to psyche yourself up so that you have to finish strong. Making it quick does not mean doing something in haste. It is simply doing something efficiently and effectively. That is what Barack Obama does. He finishes everything in the morning and goes on with his day as the boss of his crew. In boxing sense, yes it is not something that you will learn over night but once you get the basics of skill and conditioning covered you are on your way to intensity!
B. Compound movements: Come on! It's about time to workout your body as a whole. Do lots of interval training. Focus on all the body parts instead of keeping on repeating the same old routines. Change it up so that your body does not react the same way all the time. Focus on strength and conditioning in a single circuit and you will notice that it's actually a better alternative. Boxing- specific exercises do that for you, guaranteed. Obama does it by continued focus on alternating the days constantly.
Interval training is the way to go. You can do intense intervals and finish everything strong. Whether it is in boxing, weight lifting , running or any other workouts making it quick actually makes sense. Get it done in a few minutes and you feel like you have worked out the whole day! The key is intensity with lesser rest periods. Once you get this out of the way, you will feel refreshed and ready to go on with your hectic day. If Obama can do it, you can too!
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
So here is his workout routine:
Before his day starts he does 45 minutes of working out: he lifts weights one day, he does cardio on the next. The next president wishes to have a 90 minute workout though, but I am telling you that is not necessary. WHY? Here's why.
Barack Obama is a busy person. He has lots of responsibilities. Working out is also a commitment. I believe his 45 minutes are enough and 90 minutes would be too much. I am assuming that he gets everything done in half the time he wishes to do it. Half the usual time is what you need to do to achieve something.
That means: no talking, no messing around, go get your workout done and leave!
YES YOU CAN DO IT QUICK IF ONLY YOU BELIEVE IN IT!
Actually, 30 MINUTES IS ALL YOU NEED!
Say NO to...
Workout Death Marches: Quit taking too much rest. Not only you are wasting your time, you are not getting any results. The reason why your workouts are long is because you are keeping them long.
Your Traditional "Separation" Workouts: focusing on one body part is good if your goal is for that part to gain some results. But guess what, time is gold. You have other parts to take care of, don't you have anything else to do?
Say HELLO to..
A. The real deal quick one: Before you begin working out you have to psyche yourself up so that you have to finish strong. Making it quick does not mean doing something in haste. It is simply doing something efficiently and effectively. That is what Barack Obama does. He finishes everything in the morning and goes on with his day as the boss of his crew. In boxing sense, yes it is not something that you will learn over night but once you get the basics of skill and conditioning covered you are on your way to intensity!
B. Compound movements: Come on! It's about time to workout your body as a whole. Do lots of interval training. Focus on all the body parts instead of keeping on repeating the same old routines. Change it up so that your body does not react the same way all the time. Focus on strength and conditioning in a single circuit and you will notice that it's actually a better alternative. Boxing- specific exercises do that for you, guaranteed. Obama does it by continued focus on alternating the days constantly.
Interval training is the way to go. You can do intense intervals and finish everything strong. Whether it is in boxing, weight lifting , running or any other workouts making it quick actually makes sense. Get it done in a few minutes and you feel like you have worked out the whole day! The key is intensity with lesser rest periods. Once you get this out of the way, you will feel refreshed and ready to go on with your hectic day. If Obama can do it, you can too!
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
Realizations on Pacquiao's Victory Over Hatton
I am a huge fan of Manny Pacquiao. I have made it a point to watch every single match since the day he got big. I have been looking forward to the match between Manny "Pacman" Pacquiao and Ricky "The Hitman" Hatton for months. To my delight, I found myself at the heart of all the action ---Las Vegas. I went there, proudly sporting a "P hairdo" at the back of my head, and my Philippine flag. It was such a beautiful sight ---people proudly waving their Philippine flag, enthusiastically chanting "Manny!, Manny!, Manny!", and fist bumping, hugging, high-fiving each other and showing sportsmanship by shaking hands with everyone.
This Vegas trip will always be memorable as I went with my college buddies. I had a great time over there with the usual Vegas bruhaha but what made it extra special was Manny "Pacman" Pacquiao's big 2nd round knockout over Ricky "The Hitman" Hatton. Manny has made history again by winning his 6th world title in as many divisions. He truly solidified his reign as the best pound for pound fighter in the world today and THERE'S NO DOUBT ABOUT IT!
This experience led me to a few realizations:
Realizations
1.Talking too much isn't good at all
What was Floyd Sr. (Hatton's trainer) thinking? In anything, don't just talk the talk, walk the walk too. Throwing insults by trash- talking at somebody does not do any good. Karma always has its way to bite you in the a**.
2.Extra hard work pays off
Pacquiao didn't talk much and worked extra hard in the gym. You know what, I am truly inspired by that. We hear it all the time, hard work pays off. But do we actually practice it?
3.There is always room for improvement Pacquiao is the best fighter in the world, hands down. But what makes him extra special is the fact that he is always a willing student learning new things. Against Hatton, he learned how to work on his right hook. Lethal as ever, that was the punch that dropped him on the first round. A left hook finished him off for good in the second. Have you ever thought of things you can possibly improve on today?
4.One man has the ability to move millions
Whenever Pacquiao goes into the ring, he takes into consideration that many Filipinos are counting on him to win--- praying for him. Going into the fight, I was sure that Manny won't let us down! The strength of the Filipino people is manifested in Pacquiao's every punch. How strong could that be? WE BEAT Ricky Hatton in that ring last Saturday! It's all about making a difference to people around you. Do you realize that your actions affect others?
5.Pray
Manny Pacquiao is also human-- needing some guidance and protection. He acknowledges his limitations and weaknesses no matter how successful he is in the ring. You got to have faith, nuff said.
I spent one of the best weekends of my life last weekend. More than that, I went back to Michigan with a great sense of pride and fulfillment. Pacquiao made me realize that I can do anything that I put my mind and heart into, just like him. As long as I apply my above realizations to my career, personal relationships and other endeavors, I know I am no the right track.
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
This Vegas trip will always be memorable as I went with my college buddies. I had a great time over there with the usual Vegas bruhaha but what made it extra special was Manny "Pacman" Pacquiao's big 2nd round knockout over Ricky "The Hitman" Hatton. Manny has made history again by winning his 6th world title in as many divisions. He truly solidified his reign as the best pound for pound fighter in the world today and THERE'S NO DOUBT ABOUT IT!
This experience led me to a few realizations:
Realizations
1.Talking too much isn't good at all
What was Floyd Sr. (Hatton's trainer) thinking? In anything, don't just talk the talk, walk the walk too. Throwing insults by trash- talking at somebody does not do any good. Karma always has its way to bite you in the a**.
2.Extra hard work pays off
Pacquiao didn't talk much and worked extra hard in the gym. You know what, I am truly inspired by that. We hear it all the time, hard work pays off. But do we actually practice it?
3.There is always room for improvement Pacquiao is the best fighter in the world, hands down. But what makes him extra special is the fact that he is always a willing student learning new things. Against Hatton, he learned how to work on his right hook. Lethal as ever, that was the punch that dropped him on the first round. A left hook finished him off for good in the second. Have you ever thought of things you can possibly improve on today?
4.One man has the ability to move millions
Whenever Pacquiao goes into the ring, he takes into consideration that many Filipinos are counting on him to win--- praying for him. Going into the fight, I was sure that Manny won't let us down! The strength of the Filipino people is manifested in Pacquiao's every punch. How strong could that be? WE BEAT Ricky Hatton in that ring last Saturday! It's all about making a difference to people around you. Do you realize that your actions affect others?
5.Pray
Manny Pacquiao is also human-- needing some guidance and protection. He acknowledges his limitations and weaknesses no matter how successful he is in the ring. You got to have faith, nuff said.
I spent one of the best weekends of my life last weekend. More than that, I went back to Michigan with a great sense of pride and fulfillment. Pacquiao made me realize that I can do anything that I put my mind and heart into, just like him. As long as I apply my above realizations to my career, personal relationships and other endeavors, I know I am no the right track.
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
Punches in Bunches
It was a predicament for me... I could not even think of any quantitative data that will back up my claims that indeed, boxing training works. Many people are numbers- oriented. It's always a question of how much or how many.
Before, I would just say that the number of rounds would determine how one has developed his stamina. That's true but can you back it up with paperwork? Did I even bother tallying it? No! In terms of strength development, the number of push- ups was the way to determine it.
However, this also has some flaws since there are extraneous variables that are being considered like the number and intensity of boxing rounds one did before doing that exercise.
The bottom line is, training in boxing WAS not measurable. Sure there's the tale of the tape, but that is something that is inborn (expect for the weight which can fluctuate). But I thought that there has got to be a way. My good friend Tim Ayson, an expert in combat training in the Philippines came up with a measurable system to test boxing skills. I did the experiment with his help. I, then, tested it with one of my better clients, Donna Peters. Not to be cocky but I was very confident to do this test to show her progress thru my training program.
THE TEST
SAMPLE:
Boxer: Donna Peters
Age: 42 yrs young
Ht: 5'4
Wt: 112-115lbs
Stance: Orthodox
Typical workout routine: boxing twice a week and running, including the fartlek interval method, hill running, and easy running.
Typical diet: Breakfast: some type of cereal w/protein in it, plain oatmeal, or two eggs. Pre-lunch or lunch: a protein drink consisting of a scoop of whey protein powder, greens (like kale or collards), frozen berries, flaxseeds, psyllium husks, and a flax oil mixed with water. Dinner: protein carb mix- a meat, vegetable and starch. Incorporates one apple a day and a protein bar.
PROCEDURE:
For 3 consecutive Wednesdays at 1pm with light running as warm- up, Donna was asked to throw one particular punch in a span of a minute. The goal is to throw the most punches in a minute. The data obtained from the exercise will then be used in a study on what factors contribute to her increase of punch output.
THE DATA:
Punches per minute
14-Mar
jabs 111
straights 115
hooks 120
right u 99
left u 103
21-Mar
jabs 120
straights 120
hooks 115
right u 125
left u 118
28-Mar
jabs 127
straights 132
hooks 130
right u 132
left u 121
ANALYSIS and CONCLUSION:
Noticeably, her punch output increased every week. The only noticeable fluctuation is her hook from day 1 to day 2. This is due to a fatigue issue since she gave her all in throwing jabs. Or we can conclude that it is body confusion.
According to Tim, Plyometric drills do not take the credit for this improvement since these drills increase the power and speed of punches and not the output. Credit can be given to a lot of conditioning drills and muscle memory. With a lot of practice, punches become second nature. The ever- progressive conditioning drills that we do have taken her to another level of fitness. Her running routine has also helped a lot. 127 punches/ min is absolutely excellent!
Donna's diet also plays a huge role. Have you ever tried eating fast food then working out? It does not feel right. A person who eats healthy will definitely perform better. Once this is in your system, your body performs at its peak. Get this: good food, good performance--- crappy food, crappy performance.
This experiment is not 100% accurate because of the extraneous variables such as lack of sleep, the times of food intake etc... However, this is the only positive quantitative data that will prove ones development through our rigorous training program.
SUGGESTIONS:
Try this test with a partner and try measuring your progress. Remember that everything should be done in 1 minute per punch for around 10 seconds of rest in between each transition. Take note of the plateaus. Once you feel that you've reached your plateau, it's time to increase the intensity of your conditioning drills (jumping rope, stairs, burpees, supersets, circuits etc)
It's amazing what the human body can do when pushed... Keep on challenging yourself--- there are no limits to improvement!
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
Before, I would just say that the number of rounds would determine how one has developed his stamina. That's true but can you back it up with paperwork? Did I even bother tallying it? No! In terms of strength development, the number of push- ups was the way to determine it.
However, this also has some flaws since there are extraneous variables that are being considered like the number and intensity of boxing rounds one did before doing that exercise.
The bottom line is, training in boxing WAS not measurable. Sure there's the tale of the tape, but that is something that is inborn (expect for the weight which can fluctuate). But I thought that there has got to be a way. My good friend Tim Ayson, an expert in combat training in the Philippines came up with a measurable system to test boxing skills. I did the experiment with his help. I, then, tested it with one of my better clients, Donna Peters. Not to be cocky but I was very confident to do this test to show her progress thru my training program.
THE TEST
SAMPLE:
Boxer: Donna Peters
Age: 42 yrs young
Ht: 5'4
Wt: 112-115lbs
Stance: Orthodox
Typical workout routine: boxing twice a week and running, including the fartlek interval method, hill running, and easy running.
Typical diet: Breakfast: some type of cereal w/protein in it, plain oatmeal, or two eggs. Pre-lunch or lunch: a protein drink consisting of a scoop of whey protein powder, greens (like kale or collards), frozen berries, flaxseeds, psyllium husks, and a flax oil mixed with water. Dinner: protein carb mix- a meat, vegetable and starch. Incorporates one apple a day and a protein bar.
PROCEDURE:
For 3 consecutive Wednesdays at 1pm with light running as warm- up, Donna was asked to throw one particular punch in a span of a minute. The goal is to throw the most punches in a minute. The data obtained from the exercise will then be used in a study on what factors contribute to her increase of punch output.
THE DATA:
Punches per minute
14-Mar
jabs 111
straights 115
hooks 120
right u 99
left u 103
21-Mar
jabs 120
straights 120
hooks 115
right u 125
left u 118
28-Mar
jabs 127
straights 132
hooks 130
right u 132
left u 121
ANALYSIS and CONCLUSION:
Noticeably, her punch output increased every week. The only noticeable fluctuation is her hook from day 1 to day 2. This is due to a fatigue issue since she gave her all in throwing jabs. Or we can conclude that it is body confusion.
According to Tim, Plyometric drills do not take the credit for this improvement since these drills increase the power and speed of punches and not the output. Credit can be given to a lot of conditioning drills and muscle memory. With a lot of practice, punches become second nature. The ever- progressive conditioning drills that we do have taken her to another level of fitness. Her running routine has also helped a lot. 127 punches/ min is absolutely excellent!
Donna's diet also plays a huge role. Have you ever tried eating fast food then working out? It does not feel right. A person who eats healthy will definitely perform better. Once this is in your system, your body performs at its peak. Get this: good food, good performance--- crappy food, crappy performance.
This experiment is not 100% accurate because of the extraneous variables such as lack of sleep, the times of food intake etc... However, this is the only positive quantitative data that will prove ones development through our rigorous training program.
SUGGESTIONS:
Try this test with a partner and try measuring your progress. Remember that everything should be done in 1 minute per punch for around 10 seconds of rest in between each transition. Take note of the plateaus. Once you feel that you've reached your plateau, it's time to increase the intensity of your conditioning drills (jumping rope, stairs, burpees, supersets, circuits etc)
It's amazing what the human body can do when pushed... Keep on challenging yourself--- there are no limits to improvement!
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 Huge Upset- Manny Pacquiao did it!
Last December 6, 2008 was one of the happiest nights of my life. It was the day when somebody proved that this saying is true: "It is not the size of the dog in a fight, but rather the size of the fight in the dog".
Number 1 pound for pound champion Manny "Pacman" Pacquiao proved to the whole boxing world that size does not matter. He showed the heart of a champion - moving from 135 lbs to the 147 lb limit. He demonstrated a beatdown of the legend Oscar De La Hoya who had fought at a high of 160lbs. Unbelievable!
This little guy was simply amazing. When nobody believed he could beat the much bigger, much experienced Golden Boy, he did it. Perhaps it is the responsibility he feels he has to uplift the spirits of his countrymen. This man has inspired millions in the Philippines. The honor of each and every Filipino is represented by his courage. Undeniably, Manny is a hero!
What does this mean to you? Let me ask you a couple of questions to ponder about:
What would trigger you to achieve higher goals?
Who or what is your inspiration to make a difference in yourself?
What challenge are you looking for?
What is your purpose?
The answers are deep inside your heart. Everyday is a time to unleash the "fight in the dog". Nothing is easy. If life was easy, there will be no excitement.
Consider looking at an old picture when you looked fitter. Make that an inspiration. Why don't you stare at your children, and think of being healthy to be a role model. The key is to make a difference - to achieve new things. There is always an opportunity to surpass yourself in every difficulty. Manny Pacquiao worked very hard to be at his level right now - the best pound for pound fighter in the world. From selling stolen cigarettes in the streets of Manila, to becoming a rag tag fighter fighting on a TV show to now being the idol of 84 million people. It takes hard work and perseverance. His stature surpasses everything - it is unexplainable. It's crazy to think that a boxer can inspire a lot of people - simply beyond comparison!
I was inspired by Manny to write this article. I would like to share with everybody that same inspiration. We all prayed for victory and we got it. However the best has yet to come. There are more challenges to face.
December 6th, 2008 was that day - the day when the little guy stood tall. It was the same day when I cheered, waved my flag and threw punches in the air together with millions. On that same Saturday, I stood tall too.
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
Number 1 pound for pound champion Manny "Pacman" Pacquiao proved to the whole boxing world that size does not matter. He showed the heart of a champion - moving from 135 lbs to the 147 lb limit. He demonstrated a beatdown of the legend Oscar De La Hoya who had fought at a high of 160lbs. Unbelievable!
This little guy was simply amazing. When nobody believed he could beat the much bigger, much experienced Golden Boy, he did it. Perhaps it is the responsibility he feels he has to uplift the spirits of his countrymen. This man has inspired millions in the Philippines. The honor of each and every Filipino is represented by his courage. Undeniably, Manny is a hero!
What does this mean to you? Let me ask you a couple of questions to ponder about:
What would trigger you to achieve higher goals?
Who or what is your inspiration to make a difference in yourself?
What challenge are you looking for?
What is your purpose?
The answers are deep inside your heart. Everyday is a time to unleash the "fight in the dog". Nothing is easy. If life was easy, there will be no excitement.
Consider looking at an old picture when you looked fitter. Make that an inspiration. Why don't you stare at your children, and think of being healthy to be a role model. The key is to make a difference - to achieve new things. There is always an opportunity to surpass yourself in every difficulty. Manny Pacquiao worked very hard to be at his level right now - the best pound for pound fighter in the world. From selling stolen cigarettes in the streets of Manila, to becoming a rag tag fighter fighting on a TV show to now being the idol of 84 million people. It takes hard work and perseverance. His stature surpasses everything - it is unexplainable. It's crazy to think that a boxer can inspire a lot of people - simply beyond comparison!
I was inspired by Manny to write this article. I would like to share with everybody that same inspiration. We all prayed for victory and we got it. However the best has yet to come. There are more challenges to face.
December 6th, 2008 was that day - the day when the little guy stood tall. It was the same day when I cheered, waved my flag and threw punches in the air together with millions. On that same Saturday, I stood tall too.
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
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