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[C686]Circuit Training Workouts Women

by Rob Pilger, Rob

Keep your feet space shoulder width apart while turning your left shoulder to the front of your body. I like my fighters angled this way as less of their body is exposed and they can punch with more leverage this way. You must not start squared up.

Keep the knees bent and your elbows tucked in the side of your body protecting your ribs. (Ribs) Feet turned out a bit so they're not facing sideways.

Your hands are up and chin tucked. This is a proper setup for boxing stance. I'm going to teach you a great drill that teaches you how to move while keeping an ideal punching stance.

The Box Drill

Boxing stance starts in ideal position and ends in ideal position. The box drill teaches you how to do this. You must learn how to move well and stay in your ideal punching stance if you want to punch with scary authority and not become a target.

To begin the box drill, get into your stance and move to the right with your right foot initiating the movement. You end the drill in ideal punching stance. Again, start in ideal stance/position end in ideal stance. Be sure to keep your left shoulder in front, elbows touching the ribs, hands up and you move while being on the balls of your feet. It is a big mistake to square up while moving.

When moving to the left, you begin by moving your left foot, with the right following and ending in proper stance. Be sure to keep your left shoulder in front, elbows touching the ribs, hands up and you move while being on the balls of your feet. It is a big mistake to square up while moving.

Moving forward the front foot leads while the back foot follows and you again end in ideal stance. Be sure to keep your left shoulder in front, elbows touching the ribs, hands up and you move while being on the balls of your feet. It is a big mistake to square up while moving.

When moving backwards your back foot leads while your front foot follows, ending in ideal stance. Again...When performing the box drill be sure to keep your left shoulder in front, elbows touching the ribs, hands up and you move while being on the balls of your feet. It is a big mistake to square up while moving.

Closing Thoughts

The box drill will lay the foundation of moving with proper stance and keeping it. This basic skill is lacking in many amateur and even professional fighters today. Many Fighters punch with their feet too wide or too close together limiting their balance. It's really disgusting to see.

You cannot be taught anything new until you have this basic skill down. This drill will make you a MUCH harder puncher, because you will punch with optimal leverage and force. Fighters who lack potent power usually have a weak boxing stance.

You will also be less of a target when implementing this drill properly. Many fighters make the mistake of squaring up when moving laterally. A good fighter will see this and capitalize on it by letting his hands go on you.

The solution? Do it right!

Recovery, yes recovery, is very misunderstood by some boxing trainers. It is sometimes thought of as a novelty or even pampering of a fighter. Taking a day off or easing up in training can seem like an act of weakness to the go hard or go home foolish trainers. If they only knew what they were doing to their fighters bodies. When you prepare a boxer for a fight you are supposed to make them better then ever, not the other way around.

Typically a fighters training camp will run 4-6 weeks of brutally intense training. If a fighter shows up in camp in pretty bad shape the training means to get him in great shape can often leave him over trained just barely surviving the training camp. This is do to the high and hard amount of training he will partake in to get his weight down to get in shape. So the fighter starves, runs all these miles and works the bag for many rounds yet no recovery is usually planned. The next line of action is check weight if the fighter is still heavy. Even if a fighter isn't that bad out of shape, they are still being told that the other fighter is training even harder so they burn themselves even more by picking it back up.

The best solution is to monitor the fighters readiness before training intensely. If the fighter comes to training wore out, why beat a tired horse even more. It's not weakness the fighter is showing, it's the fighters body telling the trainer something. The trainer needs to pay close attention to his boxer and at the same time implement recovery modalities after the training to ensure proper training readiness/freshness. The fighter will then show up to the next training session rejuvanated and ready to train hard. You are then building the fighter up and not breaking them down.

Again, Why beat a tired horse? I'll repeat this again too, naive boxing trainers look at over training as not training hard enough. This has got to stop. We know what happens with this scenario. If the team would monitor training readiness and use recovery techniques such as massage and proper post workout nutrition, they would obviously be building the fighting beast they seek to have ready at fight night. In training we are only as good as we recover. If we don't recover we don't progress. It is ridiculous for fighters to show up to the fight fatigued by barely surviving their training camp. Implementing recovery methods will ensure this won't happen.

Here are some recovery methods that can be successfully applied to the fighters training: foam roller, massage stick, goose bump ball, deep tissue massage, steam room, hot tub, and post workout nutrition. Mineral and epson salt baths work well too. Nutrition on a whole determines how well a fighter can train and recover. If the fighter is bloody starving himself to make weight, that's the fight itself and it'll cost the fighter the fight.

By gaging the training intensity of the fighter you allow the fighter to recover better and not peak to early for the fight. It is far better to rest for a day or two and decrease the intensity of the training then to peak before the fight! The fighters who have to take off all the pounds and come to camp out of shape can peak 3 weeks before a fight! This is the reason they can look so flat during the fight. Look deeper and the truth comes out.

I hope this article has shed some light on why applying recovery techniques and modalities in boxing training can determine the success or apparent early downfall of the fighter. The new motto of enlightened, experienced trainers is "Less Is More". Based on their fighters performances who follow this new slogan, who can disagree?

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Rob Pilger has sinced written about articles on various topics from Boxing, Fitness and Boxing. Grab an awesome 21 day trial membership to to watch training videos teaching boxing stance and other boxing training secrets at. Rob Pilger's top article generates over 8100 views. to your Favourites.