- What's going on guys, Shane here,
with founding trainer of
Rumble Boxing in Los Angeles,
and one of the best mitt
holders in the game, AJ Perez.
- I don't know about the best man, aye,
maybe top three alright?
(Shane and AJ laughing)
- So guys, today AJ is
gonna be bridging the gap
between boxing fitness and
boxing for competition.
He's gonna be talking about rhythm,
he's gonna be talking about
breathing and biomechanics.
Let's take a look.
(swoosh)
- Okay so, fightTIPS, a
lot of people have recently
been joining boxing gyms,
or boxing studios, for
cardiovascular purposes, right?
So for fitness, it's
growing in popularity,
but a lot of people don't
want to run on a treadmill,
they don't want to jump an elliptical,
boxing's a fun way to get your cardio in.
So, let's break that down,
cardiovascular, right?
Breathing, okay the ability
to last longer in your workout, okay?
Now, what we're gonna
breakdown is the breathing,
first for offense, right?
To achieve a punch, you're gonna want
to exhale during the punch.
So Shane, demonstrate a jab.
Oh, did you hear that?
Right out of his mouth,
(exhales) a sharp exhale, okay?
So for offensive purposes,
exhaling while you punch,
give me a cross.
Give me a hook.
There's a breath out, okay?
So that's just to let go of the punch.
Now, for defensive purposes, okay?
If he happens to throw a punch,
go ahead throw your jab, boom.
His body's open, his head is open.
Any time you let go of a punch
whether it's your right hand,
left hand, hook, cross, uppercut,
a part of you is
vulnerable to take a punch.
Now, if you have to absorb impact,
you're gonna want to
be breathing out, okay?
So, if you take a punch, right?
Go ahead and throw a punch at me.
(AJ strains)
And if I didn't breathe out,
I have a harder time absorbing the impact.
If you've ever had the
wind knocked out of you,
it hurts, (laughs) okay?
So, to absorb the impact
better, if I threw a punch
and he clipped me at
the same time, (exhales)
I'll be able to absorb the impact
and come back better with breathing out.
So, offense, defense and cardio.
If you're breathing out,
with a punch, (inhales)
and breathing in after,
you have an easier time staying
in the fight, or the workout, okay?
So cardio, offense to defense,
it all ties in together, okay?
(swoosh)
Okay so, movement patterns, okay,
we have rotation, we have
extension, we have breathing,
there's a lot of things that
go into throwing a punch.
First punch most people tend
to learn, right, is the jab.
The number one punch, jab.
Now, this is the weakest
punch that you have
in your arsenal, we acknowledge
that, we're okay with it.
But, if you could generate
power on this punch,
you can generate power
in every other punch.
Now, when you're throwing this punch,
four key things I want you to keep in mind
when you're throwing it, to execute it.
You have to do all four
at the exact same time.
Let's talk about number one, extension.
You have to extend your arm
to generate power, okay?
Now, number two, rotation.
You have to rotate your body
into the punch, alright?
So number three, breathing.
You have to exhale at the same time,
go ahead and do all three.
(Shane exhales)
Okay, now one more step that
tends to get overlooked,
you will hear sometimes in boxing gyms,
is lowering your center of gravity, okay?
Or our other terms, what can we use?
- [Shane And AJ] Sitting down.
- Okay, sitting down on a punch, okay?
Now you put all four of those together
at the exact same time, you
achieve a really good shot.
(Shane exhales)
Okay, and that's for the weakest punch,
but if we do that with the cross.
(Shane exhales)
Rotation, extension, breathing,
sitting down on the punch,
do it for the hook, your
other side, uppercuts.
You could repeat the
process over and over again,
for every punch you throw and
consistently generate power.
(swoosh)
Okay so, one more thing I want to get this
through to you guys, is if
you're brand new to boxing,
it's easy to see the
movement and think, oh,
he's throwing a punch, or
she's throwing a punch,
and it's the upper body doing the work.
And that's wrong, alright?
Big word that a lot of fitness
people use is the kinetic chain.
And that's being able to
generate power and movement
from point A to point B.
And if you skip anything along
the body, any muscle group,
over into a muscle group
that isn't coming first,
say you turn your foot into the punch
and you use your shoulder right away,
but you didn't engage your lat, okay?
Big muscle group right here,
you'll see it fired up really easily.
And now, you're gonna see a lot of people,
or you're gonna be a
beginner, and you're gonna try
to throw a punch and just
use your arm. (exhales)
Why do I know that?
'Cause I did it. (laughs)
I used to throw my hooks really wide,
and I didn't understand
how to generate power
from the ground up, okay?
And I had to get a shoulder surgery,
we'll talk about that later.
(Shane and AJ laughing)
But anyways,
you want to be safe, you
want to be effective,
you want to make sure that
you're using your body correctly.
So, generating power from the ground up,
and making sure that you're
engaging every single muscle
group and keeping your upper body relaxed
until the point of impact,
when you need it, okay?
So let's use the jab.
Alright, now hold the jab out there.
Power from the ground
up, his lats engaged,
his deltoid engages last,
at the point of impact,
boom, now our shoulder's going.
Reset, and now it's relaxed, okay?
So, kinetic energy coming from
the ground up and extending,
(exhales) you don't want to freeze
or be tight at any point
during that movement.
(swoosh)
Bonus fight tip, okay? (laughs)
(drum booming)
Now one thing that gets very looked over,
when coaching somebody how
to box is what do you explain
to them to do when they're
not throwing a punch,
defending themselves,
or moving their feet?
Uh oh, (laughs) it tends to happen often
where beginners freeze.
Now it's hard to communicate to somebody,
hey, find a boxing rhythm,
something that's efficient,
something that's gonna allow them to do,
achieve something
offensively, defensively,
or to evade, or to advance, okay?
And you want to be able to
do those things right away.
So one thing that I like to teach
people is, an active recovery.
It's a big word that we
use in fitness, right,
when you finish an exercise.
You want to put your
body in active recovery
'cause you're gonna recover
faster and more efficiently,
and be able to do the exercise,
or achieve another set.
So, say you finish the bench press, okay?
- Yeah.
- Soon as you jump off the bench
press you just stand still.
- Yeah, yeah, yeah.
- It's not gonna be comfortable,
you're gonna want to shake
your arms out a little bit,
you're gonna want to relax
and get ready for another set.
That's an active recovery,
you're moving your body a little bit.
Now, in you're boxing stance,
you should be constantly in
an active recovery, okay?
So that as you're moving,
you're finding a rhythm
where you're stabilized,
you're ready to defend,
to throw a punch, or to be
able to evade or advance.
So footwork, offense,
defense, you can do it all,
and you should be able
to do it all right away.
And it's hard to do, if you're frozen.
So, when you're not throwing a punch,
try to be in an active
recovery, or just finding
a boxing or fighting rhythm.
You're gonna do it all, let's do offense.
Jab, cross.
Let's do footwork, get
back, step in, good.
Let's do defense, cover up.
You can't do that while
you're frozen, okay?
Always be moving, always
be in an active recovery
for lack of a better term, okay?
(swoosh)
- Alright guys, there you have it.
So, just to cover some of the
topics that we talked about,
it was breathing and the importance of it.
To make sure that you're
properly defending,
in case you take a hit.
Let's say they slip your jab
and they throw a jab to
the body, (exhales) right?
And the importance of cardiovascular,
just as an anchor to
remind yourself to breathe.
Then we covered the four
key points which were?
- Oh, four key points, okay?
Extension, rotation, breathing (exhales)
and lowering your center of gravity.
You do it all at the same time (exhales),
you achieve a perfect punch.
- That's how you get that perfect punch.
And then we talked
about the kinetic chain,
and how you don't want to
just throw arm punches,
you want to use the rotation of the hips,
driving off the ground,
activating the lat muscle upon impact.
And then we talked about the bonus tip,
which you were so kind to share.
Which was finding that rhythm afterwards,
that active recovery, so that
after you throw your shots
you're not just turning into a robot.
Think of it like a car, right,
if there's some acceleration,
if you're already moving a little bit,
it's gonna be easier to then--
- Ooh, I like that, I'm stealing it.
I'm stealing it, I like that.
(Shane and AJ laughing)
That's good.
- It's gonna be easier to,
to throw the punch or move
away, and slip and block.
- Footwork, offense,
defense, it's a lot easier
to achieve while you're
moving in an active recovery,
or just tactically trying
to size up your opponent
instead of freezing.
- Yeah, and you're not gonna gas out too,
tensing all those muscles up.
So there you have it guys,
check out AJ's Instagram,
link is in the description below.
Like I said, one of the best mitt holders,
very fun to watch,
you're gonna learn a
lot following his stuff,
so please support.
And if you're in the LA area,
take a class of his at Rumble Boxing.
You guys are gonna love it,
a lot of fun.
- I got you.
- Until next time, be sure to subscribe
to get the fight tips
before your opponent does.
Until then I'm Shane.
- I'm AJ.
- fightTIPS.
- Here's a superman punch.
- (laughs) For the underdogs.
(AJ laughing)
(upbeat music)
