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HERE YOU’LL FIND A CONGLOMERATION OF USEFUL MATERIAL.
THIS WILL BE AN ONGOING INFORMATIONAL PAGE.
THE ARTICLES WILL BE IN NO PARTICULAR ORDER.
WE HOPE YOU ENJOY THE BENEFICIAL READ!
If you would like to submit a short article, please email: irongloveboxing@aol.com
New material always posted on top.
PUSH-PULL STRENGTH
Did you know that you should be able to pull the same amount of weight that you push?
Example: If you bench press 225, you should be able to do 225 lbs. for bentover rows,
T-bars rows, & seated rows. The Deadlift is different, you should be able to Dead close
to your squat or slightly heavier. In my days, I could bench slightly over 200 lbs. & would
pull 185-225 lbs. on bentover rows. I could only get 225 for 3 sets of doubles, but did do
185 for up to 10-12 reps. by Renene Leinhauser
MUSCLE SPRAIN OR STRAIN
At the onset of an injury and/or feeling of pain, it is very important to ice for the first
48 to 72 hours and elevate the injured area. Ideally ice should be applied 5 to 10 minutes
of injury. Apply ice pack for 20 minutes at a time every 2 to 3 hours. Do not use heat in
the beginning, heat will cause blood vessels to enlarge, causing the pain to increase. To
ice, try using a bag of frozen peas or corn. Frozen veggies are much smaller than a baggy
full of ice cubes, therefore conforming easier to the body part. Do NOT ice an injury for
more than 20 minutes at a time, this will not speed up the healing process, and it can
cause damage to the tissues (frostbite).
Take it from me about the importance of immediate icing, I’ve had my bicep torn 2 times,
shoulder dislocated, damaged both wrists, and so on. Injuries never end for the boxer.
APPLYING HEAT: After 72 hours, apply heat instead of ice. Use heat pads, hot soaks,
hot showers, or heat liniments and ointments. It isn’t always necessary to apply heat,
it depends on if you are still experiencing pain.
STRETCHING
For the boxer, stretching after your boxing training is more beneficial than to do it before-
hand. Your muscles will then be warmed up, thus, having more elasticity and flexibility.
This fact applies to boxers and is not so for bodybuilders, powerlifters, runners, etc.
Stretching for these sports should be performed prior. The powerlifter stretches for 30 to
45 minutes.
AEROBIC VERSES ANAEROBIC, WHAT’S THE DIFFERENCE
Aerobic activity is defined as any type of exercise in which you are increasing your
heartbeat to 65% of its maximum rate for an extended period of time, usually at least
20 minutes. Aerobic activity includes running or fast walking, bike riding at a medium to
fast pace, swimming, roller blading, etc. In aerobic exercise, the body will burn stored
sugars (glycogen) and then will begin burning fat stored for energy.
Anaerobic activity is exercise that is done quickly for short bursts for short periods at
a time such as boxing, sprinting, weight lifting, or calisthenics. In anaerobic exercise,
the body is using stored sugars (glycogen), to fuel the fast-paced activity for as long
as it can. Anaerobic uses stored sugars, aerobic burns stored sugars.
Pertaining to boxing there are benefits to both aerobic and anaerobic exercise. Aerobic
exercise, such as running or biking, improves cardiovascular strength and endurance.
Anaerobic exercise improves muscle and joint strength, agility, and muscle tone. For
example, if you are a runner, and you run 5 to 6 miles, at the same pace, several times
a week, you may have above average endurance and probably you are in very good or
excellent cardiovascular condition. However, in order to improve your running and take
your workouts up a level, you will want to "shock" your muscles with sprint workouts or
strength training in order to compliment your cardiovascular goals.
HAND WASHING AND GYM GERMS
Always wash your hands after working out. 70% of viruses and bacteria (colds and flu)
are transferred by the hands. Many boxing gyms supply the gloves for everyone to use
and share. At Irongloves we sanitize them after every use, I can guarantee most gyms
do not. Little known gym cootie fact; medicine balls are one of the biggest germ collec-
tors in the gym. Shopping carts, gas pumps, and restaurant menus are bacteria ridden.
By now all of you have heard of the hand sanitizers, ‘Purell’ and ‘GermX’, they are 99.9%
germ killers. Purchase several, put one in the car, in your gym bag, and ladies in your
purse.
INTERVAL TRAINING (SPRINTS) NOT RECOMMENDED ON BOXING TRAINING DAY
Interval training and weight training should be done on the same day. Do not include
either on your boxing training day. Boxing training should be only boxing and of course
ab work and pushups. Distance running can be done on boxing days (2 to 3 miles),
reason being, it’s a paced exercise. If it’s difficult for you to give up the idea of no
intervals with boxing, then do only short sprints (40 yard dashes).
SUGGESTED TRAINING REGIMEN:
Boxing training 3 to 4 times a week, weight train 2 to 3 times a week, and interval train
on the weekend.
MOUTHPIECE
Wear your mouthpiece always on boxing training days. Not only will this help with
breathing properly, but it will also help with your endurance. Breathe through your nose
and not the mouth.
TRAINING WEARING HEADGEAR
For the amateur fighter, wear your headgear during training. This will help you get
used to seeing with it on.
CARB CONSUMPTION
Eat carbs within 30 minutes after your workout. This is will restore glycogen to the
muscles for a quick recovery. Glycogen ~vs~ Post Exercise
DOES HEAVY WEIGHT TRAINING CAUSE A BOXER TO SLOW DOWN
This is a myth! Heavy weight lifting will not cause the muscles to become tight and it
will not slow you down. Boxing is an anaerobic sport, by strengthening the larger
muscle groups it will increase your long range of motion. You will also want to combine
resistance training, this will increase a fighters power and speed.
IS BOXING A DANGEROUS SPORT
Statistically, amateur boxing is rated safer than horseback riding, football, soccer,
swimming, and of course automobile racing. All have far more injuries and deaths per
year than amateur boxing.
MUHAMMAD ALI - JOE FRAZIER - GEORGE FOREMAN
Do you know how many things these guys have in common?
All three were born in January---Ali 1/17/42, Frazier 1/12/44, Foreman 1/10/49
All three were Olympic gold medalists, all were heavyweight champion of the world, and
they all fought each other. Ali won his first heavyweight title in 1964, the same year
that Frazier won the gold metal in the Olympics.
PUSH-UP MINUTE MAN
On 2/28/05 Roy Berger from Ottawa, Canada broke the Guinness World Record.
He completed 138 push-ups in 60 seconds. Works out to exactly 2.3 push-ups per
second. He also holds the record for most push-ups in one hour, which is 3,416.
NAVY SEAL REQUIREMENTS (just to be accepted into the Seal training program)
You may think you are physically fit, but can you:
l Swim 500 yards using breast and/or side stroke in 12 minutes and 30 seconds, rest
for 10 minutes, then
l Do 42 pushups in two minutes, rest for two minutes, then
l Do 50 situps in two minutes, rest for two minutes, then
l Do 8 pullups, rest for 10 minutes, then Run 1.5 miles wearing boots and pants in 11
minutes and 30 seconds?
JUMPING ROPE RULES
Why spend 30-45 minutes on the treadmill when jumping rope will get you there faster?
In 15 minutes of jumping, you can burn 150-200 calories, a high number equivalent to
running at an 8 to 10 minute mile pace. As a beginner, don't attempt to jump for 15
consecutive minutes. Instead, do intervals. For instance, jump for 30 seconds, then walk
in place for a minute or two (or until your heart rate recovers) and then jump again for
30 seconds. As you become more fit, gradually increase the length of your jumping
intervals and decrease the length of your "active rest." To keep your injuries low, only
jump about an inch off the ground, and keep your knees bent when you land.
IS IT BAD TO CRACK YOUR KNUCKLES?
It’s not as bad as people think. Arthritis isn’t a concern, but chronic cracking may cause
other damage, including the stretching of ligaments & a decrease in grip strength. The
popping sound is produced in the joint when bubbles burst in the synovial fluid surround-
ing it.
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