For the purpose of this workout we will use the following numbers to correspond with our punches:
1 - Jab (weak hand)
2 - Straight Punch (strong hand)
3 - Hook (weak hand)
4 - Hook (strong hand)
5 - Upper Cut (weak hand)
(Your weak hand is whatever hand is out front while you are in your fighting stance.)
Every time a number is called you must throw punches counting in order up to the called number. If your training partner yells "THREE!!" you will Jab (1) - Straight (2) - Hook (3).... "FIVE!!" you Jab (1) - Straight (2) - Hook (3) - Hook (4) - Upper Cut (5).... and so on.
The only required equipment for this workout is a training partner and some form of time keeper (simple watch works great). However I recommend that you also have a surface to strike against such as a heavy bag, standing heavy bag (Wavemaster), or your partner holding either thai pads or a punch shield.
We will be aiming to complete five, five minute rounds of exercise for this workout, with one minute of rest in between each round. This workout is designed to push muscular endurance and cardio to the limit. Don't worry if you are unable to complete the full five rounds without short interruptions, take breaks if needed but try and stay working to get the greatest benefit.
In between rounds have a towel and some water or sports drink ready, you will be sweating heavily and will want to dry off and rehydrate on your rest periods.
During the five minutes of each round have your partner call out different numbers between one and five, with you throwing the corresponding combo. As well as punches have your partner throw in kicks, and timed bouts of burpees, push ups and crunches.
Quick example:
"TWO!!" - Left Jab - Right Straight. "THREE!!" - Left Jab - Right Straight - Left Hook. "SPRAWL!!" - You shoot your feet back and legs apart falling with your hands meeting the floor. "TWO LEG KICKS!!". "FOUR!!" - Left Jab - Right Straight - Left Hook - Right Hook. "BURPEES!!" - You start doing burpees until your partner says to get up. "UP... AND ONE!!" - Left Jab...... etc etc etc
The key to achieving the greatest success doing this workout, is to stay busy. Have your partner call out decent amounts of combos, mixing things up randomly between all the elements. Don't be upset and discouraged if you find yourself getting worn out very quick, this workout is designed to do just that.
Copyright (c) 2008 Derek Dreger
Training Workout For Women
The uppercut is a punch that can knock you from your senses in a second. When landed solid, this punch changes fights fast. It amazes me though on how many fighters and trainers neglect this powerful punch.
Just look at vintage footage of Iron Mike Tyson's fights on how he would rip those viscous uppercuts, and leave his opponents unconscious. Iron Mike Tyson was famous for that and it was one of his favorite weapons in his heavy punching arsenal. Remember Evander Holyfield vs. Bert Cooper? Evander Holy field couldn't miss with the uppercut that night and it was a pulverizing blow to Bert Cooper. That's what basically one that fight for Evander Holyfield when Bert Cooper was hanging tough and having his own moments with his uppercut.
Great fighters know what this punch can do, and what it can add to their offense. That's why they hone it relentlessly in their training and use it wisely in their fights. You must learn from them and take note of their great success with it. Again, Why it's so underused by many fighters, I have no idea.
The key to throwing the punch is dropping down quickly with your head looking up and driving up with the leg's while not over flexing your spine. The uppercut is far from an arm punch as so many fighters today throw it that way.. When you drop down and rip up with it you're throwing it right. You use some trunk rotation and a quick bend when throwing the punch too. Yes you use your arms to throw it, but more so at the finish of it. That's where the ripping part comes in, you think of ripping into your opponent for more punching power.
If you get lazy and sloppy with the uppercut it can leave you open for a good counter punch. The counter punch thrown is often a hook that can knock you out before you knew what hit you. It would be wise for boxers to hone this punch in their training while keeping in mind eliminating the chance for any counter punches. You can perfect this scenario in good sparring sessions. Honing it in good sparring will leave you feeling confident and fully prepared to use it in your fights. You want your sparring partner to give you different looks so he can make you work for openings. With good timing you can work the uppercut of a good double jab and follow it up after a right hand, left hook. The upper cut is not just a punch to land on the inside.
Work on doubling the uppercut too so if a fighter blocks the punch you have a better chance of scoring as he won't anticipate a follow up shot.
Another great time to perfect the upper cut is in your shadow boxing. Don't just wait for sparring. If you had problems landing it or throwing it in a previous sparring session this is a less threatening chance and time for you to perfect the upper cut. Just imagine the scenarios you had with it in sparring and role play with it in shadow boxing. I will guarantee you that your success rate with the uppercut in sparring will go threw the roof.
Do this then watch how a fast and powerful well thrown uppercut ends fights for you quickly and easily. It takes lots of practice though. If you are willing to put i hard and consistent practice then you will enjoy this very underused weapon wondering why more fighters don't perfect it but at the same time being very glad that they don't.
Both Derek Dreger & Rob Pilger are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Derek Dreger has sinced written about articles on various topics from Strength Training, Fitness. - Your source for great information on conditioning for MMA or just getting in gladiator shape.. Derek Dreger's top article generates over 720 views. to your Favourites.
Rob Pilger has sinced written about articles on various topics from Boxing, Fitness and Boxing. Visit for elite boxing training videos and articles. Rob Pilger is a Certified Strength and Conditioning Specialist and Level II USA Boxi. Rob Pilger's top article generates over 8100 views. to your Favourites.
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