Fitness Boxing E-Book

Jamie Dumas

• Herausgeber: Crowood
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2014

Beschreibung

The benefits of boxing training are many: weight loss and toning, improved speed, strength, stamina, coordination, balance and flexibility. Fitness Boxing covers all the techniques used in a boxer's training programme and shows how to tailor these to suit individual needs through the use of colour photographs and step-by-step guidance. It is a comprehensive guide to a non-contact cardiovascular workout that's safe, effective and enjoyable. Endorsed by the World Boxing Council and with a foreword by World Champion Sergio Martinez. Fully illustrated with 350 step-by-step colour photographs.

Leseprobe

FITNESS BOXING

THE ULTIMATE WORKOUT

ANDY DUMAS & JAMIE DUMAS

THE CROWOOD PRESS

First published in 2014 by

The Crowood Press Ltd

Ramsbury, Marlborough

Wiltshire SN8 2HR

www.crowood.com

‘This e-Book first published in 2014’

© Andy Dumas and Jamie Dumas 2014

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information storage and retrieval system, without permission in writing from the publishers.

British Library Cataloguing-in-Publication Data

A catalogue record for this book is available from the British Library.

ISBN 978 1 84797 813 4

Dedication

Dedicated to our parents, Eve and Cliff Dumas Sr., and Joyce and Joseph Lipton

Acknowledgements

Our thanks go to Sergio Martinez, Floyd Mayweather Jr, Jose Sulaiman and Mauricio Sulaiman of the World Boxing Council; Jill Diamond, WBC female championship committee; Cecilia Brækhus and Greg Post; the team from Prime Time Personal Fitness & Boxing; Russ Anber, Julia Smith and everyone at Rival Boxing; Jeff McCarrol and Gabriella Ralph of the Ontario Racquet Club. We are also grateful to our photographers: Nikola Novak and Naoki Fakuda, Tanya Caruana, Leandro Almanzor Dumlao, David Hart, Andrew Finnigan, Donovan Irving, Angie LaFontaine, Kyla McCall and Ryan Moore.

Photo Credits

Cover photographs and instructional photographs by Nikola Novak (www.nikpix.ca).

Boxing champion photographs by Naoki Fakuda (www.naopix.com).

Additional photographs by Andy Dumas, Jamie Dumas (www.andydumas.ca) and Kyla McCall.

Disclaimer

Please note that the authors and the publisher of this book, and those others who have contributed to it, are not responsible in any manner whatsoever for any damage or injury of any kind that may result from practising, or applying, the principles, ideas, techniques and/or following the instructions/information described in this publication. Since the physical activities described in this book may be too strenuous in nature for some readers to engage in safely, it is essential that a doctor be consulted before participating.

Also by Andy Dumas and Jamie Dumas: The One-Two Punch Boxing Workout, Knockout Fitness, Old School Boxing Fitness and Successful Boxing.

Foreword by Sergio Martinez

Preface

1The Ultimate Workout

2Fundamentals

3Working the Bags

4Focus Mitt Training

5Jump Rope

6Roadwork

7Strength Training

8Stretching

9Fuel Your Workout

10Workout Programmes

The Final Bell

Index

FOREWORD

When I was growing up in Argentina, boxing was almost a religion in my home. Every time there was a fight, my family and friends would get together at my house and watch the match. My work ethic and determination served me well in sport: as a soccer player, as an award-winning cyclist, and as a tennis player who relished the one-on-one competition. In these sports I would out-think and outwork my competitors. Then when I was twenty years old I found boxing. There was something deep inside that told me I would be successful at it, and on my second day in the boxing gym I knew in my heart and soul that I would be a world champion one day.

Although much of a boxer’s workout regimen is based on old-style training, boxers these days are better prepared and fitter, and they train smarter. It is an amazing fact that many of today’s champions are in their mid-to-late thirties. To compete in the toughest sport in the world, at its highest level, at this age, is incredible. I always train to be in the best mental and physical condition possible. There are many benefits of training like a boxer. To get a lean, strong, toned body you have to make a commitment and follow a logical plan. I know that when I finally retire from the ring, I will stay in shape by continuing with the best cross-training routine ever created — the boxer’s workout.

The fitness boxing workout is the ultimate cross-training programme that conditions the entire body. This book provides the best of traditional boxing training and combines it with the current approach to elite physical conditioning. It is an exciting and challenging workout that is never boring and is packed full of information on proper technique, conditioning and motivation. After completing the twelve-week programme you may not be ready for a title bout, but you sure will feel like you are.

Ignite your passion for fitness. Box your way to a stronger, leaner, and healthier body and attain the astounding power, agility and endurance of a champion without stepping into the ring.

Sergio ‘Maravilla’ Martinez

Sergio Martinez was the World Middleweight Champion from 2010 to 2014. He is also the former WBC Super Welterweight Champion. His professional record consists of 51 wins, 3 losses and 2 draws. Sergio was named the 2010 Fighter of the Year by Ring Magazine and at one point in his career he was ranked as one of the top 3 pound-for-pound boxers in the world.

Sergio ‘Maravilla’ Martinez.

PREFACE

Boxing for fitness has taken the fitness world by storm. That can be good and bad. What is good is that this ancient sport of boxing provides a fantastic workout. The downside is that whenever an activity is adapted for the general public, it can become so watered down that the integrity of the original sport gets lost.

Fitness boxing is not boxercise, cardio-boxing, or plyo-boxing. This book is an introduction to the training of real boxers – what they do to prepare for battle in the ring. Our fitness boxing programme takes the best part of a boxer’s training regimen and provides an exhilarating cross-training workout. Guidance is provided for you to learn to train like a boxer, including challenging interval workouts, proper execution of exercises and body awareness, nutritional advice, stretching and recovery.

The science of fitness training has changed dramatically over the years with the advanced knowledge of how the body functions and how it responds to exercise, proper nutrition, strength training, recovery, and relaxation techniques. Boxing training however continues to work with the tried and true principles and training regimens that have not changed for almost one hundred years. Certainly the technology and design of the equipment have evolved and improved, but the heart and soul of the boxer’s workout — the heavy bag, speed bag, medicine ball, jump rope, and the committed training schedule — have not changed much. The reason for this is simple. It works.

The programme described here lets you feel your power on the heavy bag, the quick responsiveness resulting from focus mitt training, the heightened foot speed, agility and quickness from jumping rope, the developed musculature from working with the medicine ball, and the resulting improvement of your aerobic capacity from roadwork training. To keep the muscles responsive and healthy, stretching routines are included for each workout, along with nutritional information.

Andy Dumas.

Jamie Dumas.

The training techniques and routines in the book have been inspired by the great boxing champions and coaches of the past and present. Their dedication and passion for the sport reveals the commitment they required on a day-to-day basis to be at their best. These programmes and workout schedules have been developed over a twenty-year period.

Workouts are provided at three training levels of intensity: the basic workout, the contender workout, and finally the champ’s workout. All three workouts provide day-to-day progression and give rewarding results. Start at a level that you find challenging, but also one in which suits your current fitness level and lifestyle. You can combine the basic workout with your existing training programme to take your conditioning to another level. The contender and the champ’s programmes are designed to get you in the best shape possible in 12 weeks.

The fitness and health benefits of training like a boxer are easily identified in your everyday activities, and you will feel them in your other sporting endeavours. Both beginners and seasoned athletes will benefit from this challenging and exciting training routine. Improved agility, speed, muscle mass, reduction in fat percentage, improved cardiovascular conditioning, core strength, balance, overall health, and stamina — all this can be achieved by committing to our fitness boxing workout.

Andy and Jamie Dumas

Fitness boxing replicates the most beneficial elements of a boxer’s workout, to maximize results in the shortest amount of time. It is a fun, effective and dynamic routine that includes all aspects of boxing training. This is the place where boxing and fitness meet in perfect balance. As you start to take up fitness boxing, this book will offer you the best of both worlds.

Boxers have to push themselves to the limit when they are in training camp, so they can give maximum effort when they are fighting. If a boxer cuts corners while they are training they will be unable to perform effectively in the ring when it really counts. For the average fitness enthusiast however, the thought of stepping into the ring to face an opponent and take punches is not at the top of their list. Fitness boxing is for those who want to experience the type of training a boxer goes through to get into top shape.

This authentic boxing workout has been developed over years, working with some of the world’s best boxers and trainers. Boxing, otherwise known as ‘the sweet science’, is made palatable for non-boxers by removing sparring from the equation. This eliminates the wear and tear or even the punishment that a boxer may sustain when facing an actual opponent.