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©
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©
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FROM THE PAST
OLD-TIME COACHES TRAINING DRILLS
HEAVY BAG ~vs~ HEART RATE
One day a week the coach would meet with us to test and see if we were doing our
roadwork. He would have us hit the heavy bag for 1 minute, then rest for 20-30 seconds,
then check our heart rate. If your heart rate was high between 80-90% of the maximum
heart rate zone and if it wasn’t coming back down rapidly, this would tell him that we
weren’t keeping up with our roadwork.
SHADOW BOXING ENHANCEMENT
The coach would use a newspaper to test the snap of your jab. He would hold up one
sheet of newspaper, with gloves on, the boxer would hit the sheet of paper in the
middle. If it made a loud cracking/popping sound, this means you were snapping your jab
correctly. This drill helps develop speed.
REACTION AND FOOTWORK DRILL
The coach would have you use only the jab, the objective was to see who could get
behind the other fighter first. Both guys are to keep trying to get behind one and
another while jabbing each other.
THE SAND BOX
We had two sand boxes, one full of sand, the other was empty. The coach would time
us to see how long it took for each to shovel and fill up the empty box with sand.
This drill is much like the sledge hammer drill that so many are doing today for endurance
and tendon strength.
CHASE & TAG DRILL
Place 4 cones (or boards) in a 24 x 24 foot square parameter. Three guys would be inside
the square, one of the three guys would have on a weighted vest. The guy with the vest
would have to chase the other two and try to tag them, all while staying inside the
cones. It might sound easy, but believe me, it’s not. Because of the constant stopping
and starting, it will really help with your fast change of footwork direction, it will also
improve your explosion.
FARMERS WALK
With two plastic gallon milk jugs filled with sand, the coach would have us carry a jug in
each hand while walking up and down the hill for 1-2 minutes, we would do this for 3
rounds. This will improve shoulder and hand strength, and seriously develop the legs.
JAB DRILL
Place a tennis or racquet ball beneath your chin. You then would jab the heavy bag
without allowing the ball to fall. This teaches you to keep your chin down/tucked.
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C
H
E
C
K
O
U
T
F
O
R
U
M
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THE ‘OLD SCHOOL’ WAY OF TRAINING WE CAN ALL LEARN FROM. WE DIDN’T HAVE ALL
THE NEW OPTIONS OF TODAY, WE HAD TO INVENT HARDCORE WAYS OF TRAINING. OF
COURSE SPORT SCIENCE HAS DEVELOPED TRULY REMARKABLE ATHLETES, BUT, LET US
NOT FORGET, TO ONCE IN A WHILE THROW IN SOME OF THE BREAD AND BUTTER WAY
OF TRAINING. EVERYONE TALKS ABOUT CORE TRAINING, WHICH PERSONALLY I’M TIRED
OF HEARING ABOUT. IN THE OLD DAYS, THE COACHES DID DO CORE TRAINING, BUT IT
WASN’T CALLED CORE, AND IT SURE WASN’T ANYTHING TO DO WITH BALANCING ON A
GIANT BALL. GIVE A FEW OF THE ABOVE A TRY... PROMISING TO KICK ANY CORE BUTT!
If you have any ‘Old School’ ways of training, please email: ironglovesboxing@aol.com
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Joe Leinhauser |
IRONGLOVES Voted #1
Boxing Club in
the East Valley
Thanks to everyone,
especially to the coaches!
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