Wednesday, May 30, 2012

Are You Making Any of These Mistakes With Your Boxing Jab?



Common Mistakes with the Boxing Jab That Could Be Robbing You of Power or Get You Knocked Out!

by John D. Nottingham Certified Boxing & Kickboxing Coach, K3 Kickboxing Phoenix Phoenix USA Martial Arts & Kickboxing
We've all seen the guy at the gym wearing the Everlast, UnderArmor or TAPOUT shirt grunting Rocky style as he hits the bag.  When you get past the show, does he really have any technical boxing skill?  After reading this article you'll be able to spot a poser from a skilled boxer or kickboxer and take your boxing hook punch to a whole new level. 
 Danger - Heavy Hands!  
That doesn't mean that well built brawlers aren't dangerous.  I've seen some ugly technique that people can make work through pure athleticism, luck or just natural heavy hands with ill intent.  However, boxing and kickboxing are skills that are acquired through hard work, correct repetitions and good coaching.  True boxing skill has an identifiable finesse that looks smooth rather than labored.    
Boxing & Kickboxing Fundamentals Are Earned
The advantage of good technique is that it prevents injury, is much more efficient and enables you to throw numerous combinations with less wasteful inefficiency.  In short, you don't gas out as quickly when you are properly trained and don't have to rely on as much natural ability or luck.
The following are some common problems that often occur when throwing a jab:
1.  Trying to hit too hard.
A very common mistake is to try to hit too hard when jab punching.  While the punch may have emotional content and will power, it is usually very inefficient and leaves you open to a good counter-punch.  Inefficient punching can cause you to gas out quickly and run out of steam.  Gassing out is a primary reason people lose the will to fight.  You may have heard it referred to as "punching himself out".  Improper punching compromises balance, defense and leaves you vulnerable in many ways.  
2.  Punching from the face, neck and shoulders instead of the base.  
Shoulder, neck and head focus often leads to turning the head and creating blind spots or exposing the chin.  These are both problematic and create some bad juju (fight speak for trouble).  
Good boxing and kickboxing technicians emphasize better footwork, base, balance, mechanics and body rotation.  Power is derived from kinetic linking, from the ground up into a whip like motion.  It requires a good base, mechanical alignment, timed weight shift for energy, and relaxation to create velocity.
3.  Telegraphing.  
Telegraphing is like holding up a sign to your opponent of your intentions.  They are the same as a poker 'tell'.  The most common forms of telegraphing are facial expressions such as raising or moving eyebrows, smirking, or sniffing.  Others "tells" include touching the nose with the glove, hitting gloves together, making an adjustment of headgear or equipment, and so on.  
The most common error in throwing a jab, in my experience, is to dip the hand before firing it to the destination.  It takes practice to deceptively set up and fire the hand in a straight line from the guard position to the desired target and retract it back into a guard.   Practice makes habit and that's why having the right coach makes all the difference in your results and ability.    

How To Hook Punch With Hurricane Power in Boxing, Kickboxing or MMA


Boxing Basics: How To Make Your Hook Punch Hurricane Powerful
by John D. Nottingham Certified Boxing Coach, K3 Kickboxing Phoenix Phoenix USA Martial Arts & Kickboxing


So You Want To Throw a Thundering Hook Boxing Punch...
A good hook punch is an essential tool in your boxing or kickboxing striking arsenal.  The key to any punch, including the boxing or kickboxing hook punch, is the stance.  Powerful strikes are built on a good foundation of mechanics, balance and proper weight shift.


How NOT to Throw a Hook Punch
http://www.5min.com/Video/How-to-Throw-a-Hook-Punch-314102744
Notice the common error of dipping, looping or swooping the hand down away from the jaw-line then into the punch.  Not only does this telegraph the strike, it makes it less efficient and leaves the jaw unprotected for longer than necessary.  While this coach appears to be fit and athletic, his technique could improve significantly with some basic coaching corrections.

Using the arm, shoulder and neck and the proverbial "I'm hitting hard" wanna-be Rocky face for your power in a hook punch is a waste of valuable energy.  You'll know you're probably throwing a good hook when you mostly feel it in your core, the abdominal muscles, lower back and the legs.  Concentrate on the whip of the weight shift and proper alignment of your musculoskeletal structure.

You can't judge a book by it's cover.  This is how to properly throw a hook punch.

How to throw a thundering hook punch by World Champion and Master John Graden.

The great Freddie Roach [Considered one of the greatest boxing trainers alive today.]
"If a good hook misses, the elbow lands." 
-Freddie Roach, coach of Manny Pacquiao

The short hook punch step by step*:

  1. The hook punch's power is derived from the ground up so start in a good stance
  2. The lead foot pivots 90 degrees to facilitate rotation
  3. The weight shifts to the back foot in a whipping motion
  4. The short hook hand leaves the chin and goes directly into the angle for punch in the shortest route possible while avoiding dipping, looping or swooping.  
  5. Hooking arm is at 90 degrees with the elbow directly in line with the fist
  6. Strike through the target by rotating the torso past the point of impact. Aim for a spiral whipping action.  (Note that punching with a boxing glove, MMA glove, bare fist may require you to change the position of the hand to best connect with the optimal striking surface. 
  7. Keep your eyes forward and chin tucked in the shoulder
  8. Try to pop it with speed rather than kill it with power 
  9. Coil like a snake and snap through explosively
  10. Return the hand to guard position to protect the chin with the elbow in to protect the body.

 * Note: this is only one type of hook punch.  It has numerous variations.

Kickboxing Basics | Boxing Basics | MMA Basics | iLoveKickboxing.com
My preference is to throw the hook punch with a vertical fist.  This suits me as a martial artist as I do not want to count on having a boxing glove on to prevent damaging my hand.  The horizontal fist is at higher risk for boxers fracture (the breaking of the small bones of the hand).  I also like to practice the strike with an open hand palm to have that as an option that protects the metacarpals.  Striking the skull can be quite destructive to the small bones of the hand.

Whatever method or variation of the hook punch you choose, the important thing to remember is that it should suit your goals, needs and the situation.



  

Saturday, May 26, 2012

How To Be a Better Fighter, Kickboxer or Boxer Today



K3 Kickboxing Classes in Phoenix Arizona USA
MMA Muay Thai Kickboxing Boxing Weight Loss Bootcamp Fight Fat Workout

Here are 24 things that will make you a better fighter fast.  Nothing can replace a great fight coach and quality kickboxing classes at a boxing gym or kickboxing gym, but here are some tried and true lessons you can learn.

You may be an experienced martial artist, kickboxer, boxer, fighter or a complete novice.  These lessons are just as important to the beginner as they are the most advanced player.  Keep in mind that your strategy and tactics should be based on your strengths and exploiting your opponents weaknesses.  "Know your enemy."

Source: http://www.houseofchampions.com/tour-dojo.html


24 Things That Will Make You A Better Fighter
  1. Get off first, set the pace of the fight. Don’t let your opponent set the pace.
  2. Double and triple up on your jab.
  3. Angle your jabs. First jab center chin, second jab side chin, third jab center chin.
  4. Keep your opponent at the end of your jab to minimize a right hand counter.
  5. Turn your jab into a punch. Step with it and through your opponent.
  6. Catch a jab, pop a jab!
  7. Use off set and staggered rhythms to avoid being timed and countered. Especially when throwing the jab.
  8. Throw punches in bunches.
  9. Bring your punch back as fast as it goes out. Don’t float your punch.
  10. Don’t load up on every punch.
  11. Don’t fly your punches. Put your weight behind them. Your body should work as one unit. Shoulder, arms, hips, and legs all load up and explode at the same time.
  12. Breathe with your punches. Expel your energy and don’t get body countered with a bucket full of air.
  13. Move your head after throwing a punch. Make your opponent work for his shot.
  14. When working in close, bang in 2-3 punches. Don’t stay in the “pocket” too long. Going for 4-5 punches will get you countered.
  15. Don’t pace your combinations. Explode into your opponent with them.
  16. Don’t “format”, don’t become a predictable fighter. Diversify, learn to mix, not blend.
  17. Don’t waste your legs. Learn to move in inches not yards. Learn to move with a purpose.
  18. Never move straight back. Doing this will get you knocked on your butt by a left hook.
  19. Learn absolute balance. Disperse your weight from your center of gravity (1/2” below your navel)
  20. Stalk, don’t chase.
  21. Learn the lost art of the feint. It’s an excellent tool for creating openings.
  22. Learn to spot 2-3 openings at a time.
  23. If you can’t find an opening, then blow your punches into your opponent’s arms and shoulders. This will cause a Charlie-horse in his arms and slow down his punches.
  24. If you’re a tall fighter stay tall. If you’re a smaller fighter stay small.


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Friday, May 25, 2012

How To Throw a Good Jab in Boxing or Kickboxing


How To Throw a Good Jab in Boxing or Kickboxing for The Ring, Workouts or MMA
by John D. Nottingham, Certified Boxing & Kickboxing Coach, K3 Kickboxing Phoenix Phoenix Arizona USA Martial Arts & Kickboxing

A good jab is a fundamental for boxing and kickboxing.  In this article, I will share some of the secrets to an effective jab that you can use in the ring or your favorite fat burning workout.

1 | Foundation
The foundation of a jab is your stance.  They key to a good stance is maintaining control of your center of gravity.  The stance is typically shoulder width to shoulder width and a half apart in both length and width.  Knees are bent over the toes to keep you off your heels, fast on the feet, mobile in any direction and pre-loading the muscles of the legs to fire on command.

Your width and length of your stance is best determined by your body style, conditioning and application.  Often you will see boxing stances a bit narrower than MMA (Mixed Martial Arts) or Kickboxing stances.  The Kickboxing or MMA stance tends to be a bit wider to prevent take-downs and to avoid leg kicks.

The power of the punch comes from kinetic linking and a whip like motion derived from a combination of muscle activation sequencing and bone alignment.  Punch from the legs and body - not just the arms.  Integrating the jab with the stance, timing and movement is key to having a great jab punch.

2 |  Relax
Speed comes from relaxation.  Trying to punch too hard activates both antagonistic and antagonistic muscle groups and actually slows you down, wastes energy and is less efficient.  By training to relax and hit clean, rather than hard, the kinetic energy transfer is often higher.
"Lead with speed. Devour with Power." -Boxing Maxim
3 | Engage shoulder
To maximize reach and follow through, extend the lead shoulder into the punch.  This allows the torso to rotate and transfer rotational energy into the force of your jab punch.   Also, tuck your chin in pocket of shoulder to reduce neck rotation, exposing the chin and wasting energy.

4 | Concentrate on targeting
The choice of target and the concentration of force on target are key to getting great results from your jab.  The chin or 'button' as it is called is a classic KO point.  The shock from the punch travels into the neck and base of skull causing a rapid twist or whip action.  In turn the brain stem is stunned, brain displaced in the skull and the result is often a rebooting of the computer (brain).  The base of the ear, K-9 tooth point, side of neck (carotid artery/vagus nerve) and just above and beyond the ear are also key knock out points.

Keep in mind that the jab has many uses including  to:

  • Establish and/or maintain range
  • Cover your movment
  • Set up other shots (punches, kicks etc.)
  • Irritate
  • Distract
  • Disorient
  • Obstruct vision
  • and disrupt the brain of your opponent.  

It also wears down an opponent and can frustrate them.  One theory is that if your opponent is busy defending your jabs they aren't attacking.

5 | Reaction force
The shorter the amount of time your fist is contacting the target, the more penetrating trauma it can cause.  The snapping back action is called reaction force and is an important physics principle. Work more for speed than trying to hit hard.  You still need to follow through your target but concentrate on the retraction of the limb.
Work to make your jab pop the target like swatting a fly.  Your aim should be to make your jab 'sting' or be strong enough to stop your opponents combination, forward motion, shock the head or set them on their heels.

6 | Drill action rotational force
The drill action on your punch will amplify the intensity of the strike.  It is a rotation of the entire arm - shoulder complex, not simply the wrist.

7 |  Sit on the punch
It is common for beginners to raise up on a punch and nullify much of their power as well as telegraph.  It is better to practice firing the punch in a straight line, the shortest distance between two points, to be efficient.  Keep the feet planted and avoid raising the back leg.  Remember that the jab is often used to set up shots to your stance is crucial for follow up combinations.

8 |  Exhale
Breath out sharply on the punch to augment power transfer from the thoracic cavity (core) as well as manage fatigue and prepare for a counter punch or attack.

9 | Protect your joints & use proper gear
Maintain a slight bend on the elbow joint to protect the tissues of the arm.  Properly wrap the wrists and wear good gloves to protect the hands, wrist and joints.

10 | Practice with a coach
Work bags, mitts, gloves and other targets to develop your jab.  Have a qualified coach evaluate your technique to prevent bad habits and develop good form.  A trained eye with and experienced mind can do wonders for your progress.

WEBSPECIAL
 K3 Kickboxing Classes Phoenix Arizona USA


Thursday, May 10, 2012

How to Get Knocked Out in Kickboxing...10 Easy Ways



How to Get Knocked Out in 10 Easy Ways  
Do You Make Any of These Classic Kickboxing Mistakes?
iLoveKickboxing.com Can Teach You Kickboxing The Right Way - and Efficiently.

A week doesn't go by when I don't have a few people come into my school and tell me how they are a kickboxer.  "I trained kickboxing 3 years", or "I took TaeBo", " " do P50 Home Extreme Kickboxing Insanity Gym"... fill in the blank.      ...You get the idea.
We specialize in taking beginners with no experience whatsoever and teaching them correct movement to prevent injury and build lean, strong muscle.
Within a matter of minutes they are gassing out on the warm up because their ego is too heavy for them to carry.  Ignoring all of our cautions about taking it easy on the first time, allowing the body to adapt, and listening to the body, they charge in as if they are going to impress us with their hardest punches.  By round two of the workout they are seeing llamas and mentally in the land of unicorns, gumdrops and rainbows...and desperate for a way out of ego-ville.  

All the while they have everyday people next to them beating the crud out of bags like a pro fighter.
Why?  Because they train at K3 kickboxing with our step by step success program for fun fighting fitness.  IT WORKS.

10 Ways To Get Knocked Out Fast & Look Like an Idiot Hitting a Bag
1. Keep your hands down away from your chin.
2. Lift your chin.
3. Drop your hands after every break so you have a habit of it.
4. Hold your breath as you strike.
5. Lead with your face.
6. Stay on your heels and avoid bending your knees over toes.
7. Forget about footwork - its just easier to be lazy, make faces while pretending to be Rocky and stand still.
8. Let your hands drop, loop and swoop after every strike.
9. Ignore your kickboxing coach & rely on your own assessment of your skills.
10. Mistake Cardio Kickboxing workout at a gym for real kickboxing training like K3 Kickboxing Phoenix.

Avoid These Mistakes and Learn The Right Way
If you don't want to suffer the embarrassment of these fatal flaws and want to train kickboxing with qualified coaches who will teach you step by step, then check out K3 Kickboxing Phoenix.  We specialize in taking beginners with no experience whatsoever and teaching them correct movement to prevent injury and build lean, strong muscle.  We also are adept at helping people who learned wrong and helping them fix their mistakes.  You'll develop authentic kickboxing skills while getting in the best shape of your life.

Bottom line....We all check the ego at the door.

Fight The Fat and Have Fun!
We're a group of really fun people who enjoy learning kickboxing, fighting fat and living a healthy lifestyle. You'll notice right away that everyone is warm, friendly and really positive.  We share healthy, tasty recipes for staying lean, losing weight and having energy.  We smile and joke a lot about light-hearted things... but always stay positive and encouraging while sweating off pounds.

PLUS, our kickboxers work really hard and really smart in our training. It doesn't matter what level you are at, we will make the workout fit your body, goals and needs.  All you have to do is show up with a ready to learn attitude.

If that seems like a place you would enjoy, give us a try with our awesome webspecial.

We look forward to meeting you and making a new friend.


Tuesday, May 8, 2012

Is Your Arm Still Waving After Your Hand Has Stopped? Fight The Fat on Your Arms, Abs and Thighs With New Kickboxing Workout


Nothing Beats Flabby Arms Like Punching Heavy Bags
For those of you who have patriotic arms, we have the solution for you.  ...You know the kind arms that wave like a flag when you move your hands.  It's like a flap of flab that acts like a ziplock bag full of happy jello beneath your arms.  Now you can say goodbye to flabby arms and hello to toned, lean and shapely arms you can be proud of.

Each of our bodies are different.  Some body types store more fat in front, others in back, and still some others spread it around into fun places like beneath the arms.  Chances are that if you have this genetic pre-disposition that you've had fun with trying to hide it and get clothes that fit your python arms.

Plan of Attack on Your Arms
The secret to firming up those arms is two fold.  First, you'll need to address your nutrition with sensible solutions that you can stick to.  Second, you'll need to tone baby tone with some resistance exercises.

When you come to K3 Kickboxing, you'll discover the power of punching for toning your arms and body like never before.  You'll develop muscles you never thought you had all while punching the stuffing out of a heavy bag.  It's a great way to have fun while building a toned and healthy body.

Not only that, but you'll be busting stress too.  Stress triggers a release of cortisol in the body.  Cortisol in turn signals our body to store fat to prepare for survival. Cortisol (hydrocortisone) is a steroid hormone, more specifically a glucocorticoid, produced by the zona fasciculata of the adrenal gland. Cortisol is known as 'the stress hormone' because stress activates cortisol secretion. When you start kickboxing, you'll release stress and burn fat like never before. Kickboxing the right way helps bring the body back into a healthy balance.

iLoveKickboxing.com is catching on because it is a fun, positive place that doesn't sugar coat the truth about fighting fat.  The coaches will tell it like it is, not just what you want to hear.  This has several benefits as you can see in the results of our members.  Check out some of the before and after pictures here.

Now a lot of these people have tried diets, gyms, the kickboxing at the local fitness club, boxing aerobics, and all the latest trends and fads.  But what they find works for them is iLoveKickboxing's addictively fun workouts with positive, like-minded people.

Give it a try today and transform your life.

Unleash your inner kickboxer!

Free Boxing Gloves with $19.95 three class Webspecial.

Thursday, May 3, 2012

Kickboxing's Killer Abs: Working Your Abs and Core With Kickboxing


The popularity of MMA events like the UFC have shown people the fighters lean and strong physique.  Now people are flocking to the gym in search of those amazing kickboxing abs.






Phoenix Kickboxing Classes
How You Can Get KILLER Abs from Kickboxing Classes in Phoenix


Kickboxing is the new wave of exercise for getting those six pack and eight pack abs.  From lean and cut abdominal muscles to ripped arms and legs... kickboxing's results are clear.


The abs are built through functional strength drills that involve whole body movement.  But that's not all.  It is a workout that shreds fat so the abs actually show.  Once they are strong, they won't show until you earn them in the kitchen.  That's where the fighters nutritional plan comes in.

We've all seen the guy or girl at the gym doing hundreds of sit ups in search of the elusive six pack.  But go down to any authentic MMA or Kickboxing gym and you'll see killer abs galore and they aren't spending all their time sitting on the floor doing crunches.

The core gets worked in kickboxing through:
1. Whole body functional strength movement
2. Complex, multi-joint exercises
3. Fat shredding routines that are timed

ILOVEKICKBOXING.com is different because it was developed by actual practicing martial artists, amateur and pro kickboxers.  These are people who have lived this stuff and have thousands of hours of actual sparring experience.  They know how to train the mind and body for getting results.

The motivation, technique and inspiration are unique at K3 Kickboxing Phoenix.  The instructors challenge each individual to reach his or her potential.  From losing weight, fat loss, getting lean, toned and strong, this brand of kickboxing is unique.

"One of the key aspects with our kickboxing program is getting results.  The core is the foundation for movement and it includes a lot more than just the abdominal muscles.  We integrate unique rotational and whole body exercises that work the core like nothing else I've seen.  I wish I had these exercises when I was serving in the Army jumping out of perfectly good airplanes.  I was in good shape but I would have had less injuries and been a lot stronger." -John Nottingham K3 Kickboxing Phoenix Coach









No matter how many crunches you do, if you have a layer of fat on your abs, they won't show.  You've got to fight the fat so to get the ripped abs and shredded look.  Get lean, toned, strong and earn the abs you want.

Burn fat and tone your muscles fast with Phoenix Best Kickboxing classes! Get our 3-class web special for only $19.99 and receive a free pair of boxing gloves!

You will...
  • Lose Unwanted Weight
  • Get Toned and Strong
  • Build Strength and Endurance
  • Lose Fat and Keep it off
  • Think of it as a Kickboxing Bootcamp Workout for the body and mind!
Click here to get the webspecial!

How Does The Kickboxing Workout Compare?










Phoenix Kickboxing Classes
How Does the Kickboxing Workout Compare?


Kickboxing is exploding especially in metro areas like Phoenix Arizona where the sunshine and bathing suit weather has men and women wanting to look and feel their best.
 For those whom have tried:

  •  TaeBo
  • Cardio Kickboxing
  • Fitness Kickboxing 
  • Bootcamps

You may have encountered some of these meager attempts at kickboxing workouts but before you decide that it's not for you, check out a new brand of kickboxing that's sweeping the country.  Not only is iLoveKickboxing.com receiving rave reviews but it is the only exclusive Kickboxing brand of Groupon - no easy feat.  

K3 Kickboxing is different because it was developed by actual practicing martial artists, amateur and pro kickboxers.  These are people who have lived this stuff and have thousands of hours of actual sparring experience.  They know how to train the mind and body for getting results.

The motivation, technique and inspiration are unique at K3 Kickboxing.  The instructors challenge each individual to reach his or her potential.  From losing weight, fat loss, getting lean, toned and strong, this brand of kickboxing is unique.

"Instead of mimicking kickboxing and MMA like so many bootcamp and personal trainers are doing, our kickboxers learn actual kickboxing kicks, punches, elbows, knees and skills.  That makes it fun and different.  Our kickboxers learn how to stand, move, breathe, and prevent injury by kickboxing correctly.  The workout is set to high energy music like you hear at the club and we have a great time fighting the fat." -John Nottingham I Love Kickboxing Phoenix Coach









How Does the K3 Kickboxing workout compare?


Burn fat and tone your muscles fast with Phoenix Best Kickboxing classes! Get our 3-class web special for only $19.99 and receive a free pair of boxing gloves!

You will...
  • Lose Unwanted Weight
  • Get Toned and Strong
  • Build Strength and Endurance
  • Lose Fat and Keep it off
  • Think of it as a Kickboxing Bootcamp Workout for the body and mind!
Click here to get the webspecial!