Join Date: Aug 2010
Location: Johnstown PA
Re: Jack Dempsey advice on training
[quote]Devote one minute of each round on the light bag to the straight-and-backhand tattoo. You do that tattoo in your normal punching position without moving the feet. The tattoo goes like this: straight left - backhanded left - straight right - backhanded right - straight left - backhanded left, etc. (Figure 82 A and B). That exercise not only develops your muscles and timing for punching from the whirl, but it also gives you a powerful blocking or slicing backhand.
During the other minute (or two minutes) of each round, you should practice all your head blows-stepping straights, fast medium-range exchanges, shovels, cork-screws, tight outside hooks, and uppercuts. Be careful not to strike the topboard with your uppercuts. Hit the bag hard. Don't get the habit of using light stuff, even on the bag.
The heavy bag serves two purposes: (1) It accustoms you to landing solidly with every type of punch to head or body, and (2) it provides a body target that's lacking in light-bag work. Practice all your punches on the dummy, and use the proper footwork when you do. Spend about one minute of every round in sharpening your bob-weave attack. Slide in with corkscrews to the body; then barrage the body terrifically with hooks; next, lift the barrage to the head.
The next time you slide in, try a mixed barrage in which one fist smashes the body and the other the head; then the head-fist to the body and the other to the head, etc. Practice combination series after you slide in.
Use your own striking gloves on both bags. If you use some other fellow's gloves and skin your knuckles, you may get your hands infected. Put camphor ice on your skinned knuckles before you go to bed. In a few weeks your knuckles will become calloused, and you'll have no more trouble with them.
GOOD EXERCISES FOR CONDITIONING THE BODY ARE ROADWORK, ROPE-SKIPPING, AND CALISTHENICS.
ROADWORK means running on the road. Running strengthens the legs and develops stamina. It also takes off weight if you wear warm, heavy garments while running. Regardless of other apparel, you must wear shoes that have sturdy soles and tops that come up over your ankles. Also, you should wear heavy socks to prevent your feet from becoming blistered.
If you are soft and poorly conditioned when you begin training, you should harden yourself by hiking over rough ground for at least two weeks before attempting any running. When you do begin to run, take it easy at first. Limit yourself to dog-trot jogs of about a half-mile each morning for seven days. Then, gradually increase the distance until you are jogging about two miles.
After you've become accustomed to roadwork and your feet have hardened, mix up your runs by sprinting for 100 yards, then jogging, then shadow-boxing for a few seconds, then jogging, then sprinting, etc. Nearly all professional fighters do their roadwork early in the morning. Do yours whenever you get the chance. Naturally, you'll take a shower when you come in from your spin. Professionals do from three to ten miles on the road.
ROPE-SKIPPING develops stamina, coordination and leg-spring.
At a sports-goods store you can buy a skipping rope (not one of those toy ropes that kids use). Or, you can make a rope by soaking a piece of clothesline overnight in a can of light lubricating oil. Hang up the rope and let it dry out for a day. Then, fold the ends of the rope back and tape them into "handles" with bicycle tape. The skipping rope should be fairly heavy but not too thick. That's why you give it the oil treatment.
In skipping, you do not jump with both feet at the same time; nor do you skip with a hippity-hop, like a school girl. Instead, you bounce off one foot and then off the other (Figure 83A and B). That will seem awkward at first; but soon you'll be skipping with an effortless grace that will surprise you and your friends. To make skipping interesting, you can learn to do it backward. You can learn to cross the rope forward (Figure 83C) and backward, and to make the rope go around you twice while you are in the air once. You'll have a lot of fun with the rope. You'll be able to do footwork while skipping, and perhaps you'll even be able to dance a jig while the rope is whirling about you. Naturally, the skipping is done in a gymnasium or in whatever you are using for a gym. Do at least two rounds of skipping at each workout.
CALISTHENICS for a fighter are exercises designed chiefly to build up protective muscles in his stomach and neck, and to make him supple. A fighter should avoid heavy exercises like weight-lifting, for they tend to make him muscle-bound.
Bending exercises are best to develop the stomach muscles into a protective "washboard" against body blows.
The best bending exercise is done while lying on your back on a reasonably soft surface such as a mat or several thicknesses of towels. Lie stretched out flat with your feet together and your arms extended back of your head (Figure 84A and B). Bend forward slowly, bringing your hands up in an arc, and touch your toes with your hands. Then return slowly to your original stretched-out position. If your feet rise when you bend forward, have someone hold them down. Repeat the bending until you are tired. At first, you'll tire quickly; but in a few weeks you'll be able to do 25 to 30 bends; later, 50 to 100.
You can break the bending monotony by spreading your legs and touching the left toes with your right hand; and on the next bend, your right toes with your left hand, etc.
Also, you can lock your hands behind your neck and, in that position, bend forward until your chin goes between your knees. Keeping your hands in that position, touch your left knee with your right elbow on one bend, and your right knee with the left elbow on the next one, etc.
Be certain you do those bends on a soft surface so that you cannot injure the vertebrae of your lower spine.
In a standing position, you can go through practically the same bends (Figure 85A and B). Keep your knees stiff while doing them. However, the bends are much more beneficial if done while lying down, for then the stomach muscles are required to do more work,
QUOTE] some more