Knockout Coaching

Online Training Programs for Boxing - Specific Strength and Conditioning

Explosive power, every boxer wants it

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I’ll think, If this is his first punch, how are the others gonna feel? That’s the only fear I have for myself.

– Sugar Ray Leonard

The Punch That Terrified Everyone!

BLTV Extra takes a look at the secret punch that terrified everyone, Including Mike Tyson!

Kettlebell swing workout

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The 10,000-swing kettlebell workout is as straightforward as it gets, albeit this 4-week kettlebell workout is not easy for sure. On the other hand, the 10,000-swing kettlebell workout will help you get a six pack and get you stronger and leaner than you ever were before. Full body transformation in four weeks? Make completing this 4-week kettlebell workout your new year’s resolution.

Some wants to lose weight, others want to build muscle but it’s not often you can do both at the same time. This 4-week kettlebell workout will do just that, but it won’t be easy for sure. Summer might be gone already but it’s never too late (or too early) to start working on your summer bod.

This 4-week kettlebell workout mainly uses one exercise: the kettlebell swing. The kettlebell swing is hands down the best kettlebell exercise and probably one of the best compound exercises out there, period. During the 4-week period, you will perform 10,000 kettlebell swings, peppered with a few strength exercises in between the swings.

Dan John came up with the original 10,000-swing kettlebell workout concept in the early 2010s and published the results over at T-Nation. It was an empirical approach and the programme was validated through testing as opposed to scientific research.

According to Dan, everyone doing the programme “got leaner, dropping a waist size or two, in 20 workouts” and “increased grip strength and work capacity”. He also mentioned that “abs were more visible [and] glute strength was tremendously better” too.

Sounds to good to be true? This workout does come with some caveats but in its essence, the 10,000-swing kettlebell workout is based on hard work and perseverance. Ready to get leaner and stronger?

IMPORTANT: although this workout can be tailored so it is less demanding, it is still a pretty hardcore workout even when using lighter kettlebells. If you are new to exercising, struggle with obesity and/or have health issues, please consult a medical professional before you start exercising. To kick start weight loss, please check out this article on how to boost metabolism naturally.

* Buy weights online: best kettlebell deals, dumbbell deals plus multi-gym and weight bench deals

This kettlebell workout is based on simplicity. No need to buy all the best home gym equipment, all you really need is a heavy enough kettlebell and potentially the best pull up bar or best multi-gym for pull ups and the best dumbbells or best barbell for the overhead press, that’s it.

You will be doing 500 kettlebell swings per workout with some additional strength exercises in between. Dan recommends men using a 24kg (53 lbs) kettlebell and women using a 16kg (35 lbs) kettlebell. This can be changed to accommodate your strength level.

Each workout consists of five clusters of four sets of kettlebell swings. In each cluster, you will be performing 100 kettlebell swings in the following pattern:

In between the sets, you will be doing low volume strength exercises, one of the following: overhead press, dip, goblet squat or chin up. As Dan explains, you should “use a 1-2-3 rep scheme for most movements” and more specifically, “for the 1-2-3 lifts, use your five rep max weight” whereas “for the dip, use a 2-3-5 rep scheme”. You would want to do one of the four strength exercises on each day.

‘Five rep max weight’ is the weight you can do five repetitions with. There are numerous ‘one rep max calculators’ online such as this one that can help you determine your five rep max weigh based on the weights/reps you use most usually.

Work out for two days, rest for a day, then two days of work then a day rest, and so on, until the end of the four weeks. As for rest, Dan recommends having a 30-60-second break after each round of 10, 15 and 25. After the set of 50, give yourself at least a 3-minute break and do a little stretching to ease up the muscles in between clusters.

Dan revisited the idea of the ‘10,000 swing kettlebell workout’ recently and in his article, he offered three alternative workouts, the first one called ‘Just do it!’. This version is as simple as it gets: all you need to do is perform 500 kettlebell swings, each set lasting until technical issues or grip problems develop.

The second version requires more than just one kettlebell so you need to be ‘well-belled’, as Dan puts it, in order to perform this workout. Line up all the different kettlebells and do each set with the next one in line. The aim is still to perform 500 swings per workout but the reps depend on you. If you have smaller weights, do 15 reps with each bell. If you have a wider weight range, do 10 reps with each until you hit 500 reps altogether.

The third option is called the ‘One-Stop Shop Approach’ and it consists of two clusters of 250 kettlebell swings. In each cluster, you will be doing 25 reps of kettlebell swings with strength exercises in between. This is a full body workout with a lot of kettlebell swings in between.

And finally, let the man himself show you how to perform a proper kettlebell swing:

This Post was originally published on t3.com

Cardiovascular Training for Boxing

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Many boxers integrate long run at steady state (between 45 minutes and 1h30 in endurance) several times a week into their training throughout the year. What is the benefit of these workouts?

The boxing world still suffers from preconceived ideas about endurance training. What is the relation between a long run that will last 1h30 and a boxing fight? Boxing has nothing to do with the training of a 10,000m runner. Or maybe someone should explain it to me! The boxer must develop a very specific endurance.

Shorter running sessions have their place in a training program, I advise not to exceed 45-50mn max, 3 times a week. 30 minutes is perfect for active recovery. If a boxer has to lose weight, it is not with endless cardio runs, but by controlling his nutrition perfectly, which must be integrated into his training program.

If a boxer does not have enough endurance, he must develop specific endurance as a priority, long duration endurance at moderate and continuous intensity is not adapted, it is a physiological non-sense and it is like that! With a little common sense it is not very complicated…

Can we replace these long runs with something more beneficial for the boxer?

A boxer has to perform 3 minute rounds, which are 3 minute intervals with changes in rhythm and intensity, alternating explosive punches and short recovery moments. So you have to build endurance sessions around that, where intensity and the ability to recover very quickly are essential. You need to develop interval training programs with integrated sprints; be careful to adjust them well, it’s not the quantity that counts, quality is key. But you should not only do running, some types of circuit training can be very effective and therefore will be complementary because the whole body is engaged. Specific endurance is not only cardiovascular but also muscular.

Inflammation and foods

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What foods are chronically inflaming us? Here are some guidelines as to what foods we need to eat and those we need to be wary of:

  1. WARY OF- First and foremost are processed foods. Most processed foods (especially the one with ingredients that you can’t pronounce) are the most important things we need to be conscious of and try to minimize as much as possible.
  2. EAT MORE- True vegetables- cruciferous, stem, bulb, root, and flower vegetables. We should be getting 4-6 servings a day, if not more, and most are between 1-2 a day.
  3. WARY OF-  “Fruit veggies” disguised as vegetables (meaning anything with seeds- tomatoes, squash family, peppers, cucumbers etc). Most of us need to be getting between 4-6 servings of veggies per day, but aren’t even close because we eat things like zucchini or tomatoes and think we ate enough. This isn’t to say “fruit veggies” aren’t good for us, but they don’t react in our bodies the same as true vegetables do (mostly due to amino acid differences in the skin/seeds) so they shouldn’t replace this much needed category!
  4. EAT MORE- Healthy fats like nuts, seeds, healthy oils (like coconut, olive, avocado, MCT), avocado, olives, and grass fed butter/ghee.
  5. WARY OF- We need to be careful of “low quality protein” that is coming from sources that feed their cattle, poultry, and fish, corn and soy that really messes with animals, and in the process we end up eating relatively unhealthy meats.
  6. EAT MORE… or less- High quality protein. First, we aren’t carnivores so we don’t need animal protein with every meal, but having a serving or two of high quality protein each day is great! High quality is- grass-fed, pasture-raised or wild caught- cattle, poultry or fish. BUT too much of anything is bad, so again one or two servings is great… 3-6 servings a day is a bit overkill and can harm your gut and PH levels.
  7. WARY OF- Eating starches, fruits, and anything that raises your blood sugar, on an everyday basis. Starches, fruits, sugar, etc are all great for us at times! But we don’t need to raise our blood sugar and turn on our pancreas (for insulin production) every single day… It’s good to give yourself a break and work into ketosis for a period of time.
  8. EAT MORE- Dietary Fiber. Try to eat an assortment of different fibers from veggies, fruits, whole grains, legumes, beans, and other starchy plant foods. We just have to be cognizant of how many servings at one time we are having, as well as giving ourselves breaks where we don’t eat all of these things everyday.

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