During a match, fighters like myself are motivated to win; but we must realize that they're may come a time when we lose. Now, I have experienced both winning and losing. From my experience, I have learned more about myself in my loss then my win. See, the way I saw my loss was an opportunity to learn from my mistakes. For example, my first fight I lost because I didn't have cardio or discipline. When I reached down to my core pulling everything out for my first fight, no matter what I did I didn't control the fight or keep my mind focused. After the match, I went back to the drawing board rededicating myself to fighting.
Training Before my Loss
The way I thought before my loss is I had a lot of raw talent and I didn't need to train as hard as everbody else. I noticed how quick I picked every technique up. I guess you could say I was a little cocky. While I was putting half my effort into every drill, my opponent probably trained twice as much as me. Plus, you can never calculate how your angry will take over during a match. The result of all my training with no focus was a loss. As soon as I crossed those ropes, my mind became a blank slate.
Now, the way I see it is I had two options in assimilating my loss. One I quit. Two I learn from what I did wrong stepping back into the ring once more. The first thing that popped into my head is I'm not a quitter. So I went back to the gym changing my approach to training.
Training After my Loss
When I decided to step into the gym again, I cleared my mind every training day. I entered the gym with a blank slate. The reason for the blank slate is so I could continuing learn the same technique treating it as though it was my first time. Paying attention to every suttle movement: how my arm extended, pivoting my foot, twisting my body, snapping my punches, even how I breathed. For the most part, my breathing helped me concentrate.
When I wasn't in the gym, I ran at least 4 miles. I went to cardio class every Tuesday and Thursday. I weight lifted on Saturdays performing a full body circuit. I dedicated myself to sweating and sore muscles every day. I went by the old proverb; cry in the dojo and laugh on the battle field. All my hard work payed off. My next match resulted in a victory.
As I look back on winning and losing, they're is one quote that comes to mind.
"Our greatest glory is not in never falling but in rising every time we fall."
--Confucius
Even though my thoughts are inside the ring, I try every day to apply it to life. There will be times when we become disappointed, let down, fail, or feel we hit rock bottom; but know that we can rise again.
Keep Striving, Never Stop.
Alex
Sunday, March 22, 2009
Friday, March 20, 2009
Beginner's Flow Drills: Body Shot 1
Step 1: Partner A left hook to body, Partner B right forearm block
Step 2: Partner B right uppercut, Partner A catch/cap
Step 3: Partner B left hook, Partner A bob and weave
So, train body shot 1 until you get the drill down then move on to the next flow drill. This is another part of the beginner's flow drill.
If you have any questions, feel free to comment or e-mail me.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
--Aristotle
Remember Technique,
Alex
Step 2: Partner B right uppercut, Partner A catch/cap
Step 3: Partner B left hook, Partner A bob and weave
So, train body shot 1 until you get the drill down then move on to the next flow drill. This is another part of the beginner's flow drill.
If you have any questions, feel free to comment or e-mail me.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
--Aristotle
Remember Technique,
Alex
Why Flow Drills?
I know many of you may wonder why we review flow drills over and over again. one simple reason can answer your question: muscle memory.
What is Muscle Memory?
Muscle memory is a common term for neuromuscular facilitation, which is the process of the neuromuscular system memorizing motor skills.
When an active person repeatedly trains movement, often of the same activity, in an effort to stimulate the mind’s adaptation process, the outcome is to induce physiological changes which attain increased levels of accuracy through repetition. Even though the process is really brain-muscle memory or motor memory, the colloquial expression "muscle memory" is commonly used.
Individuals rely upon the mind’s ability to assimilate a given activity and adapt to the training. As the brain and muscle adapts to training, the subsequent changes are a form or representation of its muscle memory.
There are two types of motor skills involved in muscle memory: fine and gross. Fine motor skills are very minute and small skills we perform with our hands such as brushing teeth, combing hair, using a pencil or pen to write, touch typing, playing some musical instruments, or even playing video games. Gross motor skills are those actions that require large body parts and large body movements as in the throwing sports such as bowling, American football, and baseball, sports such as rowing, basketball, golf, judo, and tennis, and activities such as driving a car (especially one with a manual transmission), piloting aircraft, playing some musical instruments, and marksmanship.
Muscle memory is fashioned over time through repetition of a given suite of motor skills and the ability through brain activity to inculcate and instill it such that they become automatic. To the beginner, activities such as brushing the teeth, combing the hair, or even driving a vehicle are not as easy as they look. As one reinforces those movements through repetition, the neural system learns those fine and gross motor skills to the degree that one no longer needs to think about them, but merely to react and perform appropriately. In this sense the muscle memory process is an example of automating an OODA Loop insofar as one learns to Observe, Orient, Decide, and Act.
How many repetitions does it take to develop Muscle Memory?
As far as how many reps it takes to develop muscled memory, this topic is a little misguided; but after researching this the needed reptitions I have found a common misunderstanding. Many trainers say, "It takes 3, 000 to 5,000 repetitions to burn a movement into your body's muscle memory." However, during my research I came across this little article below.
"A 1941 book called Motor Learning by Doctors Richard Schmidt with Craig A. Wrisberg, followed by Schmidt's consistently updated book editions called Performance and Motor Control And Learning with Dr. Timothy D. Lee, along with a rotating collection of new research studies, states with a flurry of charts and studies that it requires approximately 300-500 repetitions to develop a new motor pattern. Conversely, once bad or inadequate habits are already in place, he states it takes about 3000-5000 repetitions to erase and correct a bad motor pattern."
So, what is the correct amount of repetitions? In my experience, the correct repetitions depends on the person. One individual might learn faster than another; but if you do have do regurgitate a specific number...just say 3,000. The reason I say 3,000 is that it gives you more reason to train.
Know thy self,
Alex
References
"MUSCLE MEMORY -- Dow 207 (1): 11 -- Journal of Experimental Biology". jeb.biologists.org. http://jeb.biologists.org/cgi/content/full/207/1/11. Retrieved on 2008-03-19.
"Journal of Applied Physiology, Vol 70, Issue 2 631-640". jap.physiology.org. http://jap.physiology.org/cgi/content/abstract/70/2/631. Retrieved on 2008-12-05.
How Many Reps Was That? Again? by W. Hock Hochheim
What is Muscle Memory?
Muscle memory is a common term for neuromuscular facilitation, which is the process of the neuromuscular system memorizing motor skills.
When an active person repeatedly trains movement, often of the same activity, in an effort to stimulate the mind’s adaptation process, the outcome is to induce physiological changes which attain increased levels of accuracy through repetition. Even though the process is really brain-muscle memory or motor memory, the colloquial expression "muscle memory" is commonly used.
Individuals rely upon the mind’s ability to assimilate a given activity and adapt to the training. As the brain and muscle adapts to training, the subsequent changes are a form or representation of its muscle memory.
There are two types of motor skills involved in muscle memory: fine and gross. Fine motor skills are very minute and small skills we perform with our hands such as brushing teeth, combing hair, using a pencil or pen to write, touch typing, playing some musical instruments, or even playing video games. Gross motor skills are those actions that require large body parts and large body movements as in the throwing sports such as bowling, American football, and baseball, sports such as rowing, basketball, golf, judo, and tennis, and activities such as driving a car (especially one with a manual transmission), piloting aircraft, playing some musical instruments, and marksmanship.
Muscle memory is fashioned over time through repetition of a given suite of motor skills and the ability through brain activity to inculcate and instill it such that they become automatic. To the beginner, activities such as brushing the teeth, combing the hair, or even driving a vehicle are not as easy as they look. As one reinforces those movements through repetition, the neural system learns those fine and gross motor skills to the degree that one no longer needs to think about them, but merely to react and perform appropriately. In this sense the muscle memory process is an example of automating an OODA Loop insofar as one learns to Observe, Orient, Decide, and Act.
How many repetitions does it take to develop Muscle Memory?
As far as how many reps it takes to develop muscled memory, this topic is a little misguided; but after researching this the needed reptitions I have found a common misunderstanding. Many trainers say, "It takes 3, 000 to 5,000 repetitions to burn a movement into your body's muscle memory." However, during my research I came across this little article below.
"A 1941 book called Motor Learning by Doctors Richard Schmidt with Craig A. Wrisberg, followed by Schmidt's consistently updated book editions called Performance and Motor Control And Learning with Dr. Timothy D. Lee, along with a rotating collection of new research studies, states with a flurry of charts and studies that it requires approximately 300-500 repetitions to develop a new motor pattern. Conversely, once bad or inadequate habits are already in place, he states it takes about 3000-5000 repetitions to erase and correct a bad motor pattern."
So, what is the correct amount of repetitions? In my experience, the correct repetitions depends on the person. One individual might learn faster than another; but if you do have do regurgitate a specific number...just say 3,000. The reason I say 3,000 is that it gives you more reason to train.
Know thy self,
Alex
References
"MUSCLE MEMORY -- Dow 207 (1): 11 -- Journal of Experimental Biology". jeb.biologists.org. http://jeb.biologists.org/cgi/content/full/207/1/11. Retrieved on 2008-03-19.
"Journal of Applied Physiology, Vol 70, Issue 2 631-640". jap.physiology.org. http://jap.physiology.org/cgi/content/abstract/70/2/631. Retrieved on 2008-12-05.
How Many Reps Was That? Again? by W. Hock Hochheim
Beginner's Flow Drills: Jab, Cross
Here's our first beginner's flow drill. It's to help you attain the basic defenses and punches.
Step 1: Partner A throws jab, Partner B parries
Step 2: Partner A throws cross, Partner B slips outside
Step 3: Partner B throws hook, Partner A blocks
This is the first part of the beginner's flow drill.
Remember the fundamentals of Champions Boxing in the following order; Technique, Accuracy, Speed, and Power.
Alex
Step 1: Partner A throws jab, Partner B parries
Step 2: Partner A throws cross, Partner B slips outside
Step 3: Partner B throws hook, Partner A blocks
This is the first part of the beginner's flow drill.
Remember the fundamentals of Champions Boxing in the following order; Technique, Accuracy, Speed, and Power.
Alex
Thursday, March 19, 2009
Check Out the Boxfit Blog
For more strength and conditioning tips, dieting tips, nutrition tips and workouts check out BOXFIT Martial Arts Fitness and Personal Training. Also, ask me, Alex Borja about personal training and privates lessons on boxing.
Boxfit Martial Arts Fitness and Personal Training
Boxfit Martial Arts Fitness and Personal Training
Ab Workouts for Boxing
The following our the ab workouts that you can use for you ab training.
- Straight Leg Crunches
- Seat Raises
- Seated Crunches
- Cross Leg Crunches
- Isolated Box Crunches
- Seated Leg Scissors
- Seated Leg Raises
- Seated Leg Circles
- Toe Touches
- Single Leg Crunches
- Stacked Feet Crunches
- Seated Twists
- Oblique Twists
Below are links to demostarte these workouts.
Ab Exercises for Boxers Part 1
http://www.youtube.com/watch?v=HMdSor8_UI0
Ab Exercises for Boxers Part 2
http://www.youtube.com/watch?v=R34yAmgv-Mw
Train Hard, Train Smart.
Alex
Subscribe to:
Comments (Atom)
