View Single Post
Old 02-01-2013, 08:41 AM   #5
Johnstown
Belt holder
ESB Addict
 
Join Date: Aug 2010
Location: Johnstown PA
Posts: 2,850
vCash: 500
Default Re: Jack Dempsey advice on training

Quote:
Some trainers harden the stomach muscles of their fighters by throwing a medicine ball at their stomachs. The fighter stands with his arms relaxed, and lets the ball hit him squarely in the body. He catches the ball as it bounces off his stomach, and returns it to the trainer for another throw. That's a good hardening procedure for a fellow who's already had two or three years of training. But I wouldn't advise it for the average beginner. You might injure yourself internally.
Every boxer-beginner or seasoned professional-must have a gymnasium schedule and a general schedule for the day, and he does best when he sticks to those schedules.
After you've had six weeks or two months of preliminary, informal training-while learning punching and defense, and practicing them in sparring-you might adopt a gymnasium schedule like this:
Shadow-Boxing
two rounds
Sparring
three rounds
Heavy Bag
two rounds
Light Bag
three rounds
Rope-Skipping
two or three rounds
Calisthenics
two rounds
Take a one-minute rest between rounds.
Having finished your workout, you take a five-minute "sweat-out" by sitting relaxed or by lying down in the dressing room. In either case, you are warmly wrapped in your bathrobe or in a sheet. Make certain you are not in a draft.
After the sweat-out, take a quick, lukewarm shower.
If the workouts make your muscles stiff and sore, you should take a rub-down after the shower. Most professionals take a rub after each workout, as insurance against soreness and to keep their muscles supple.
The "rubber" (rub-down man) applies soothing lotions to the muscles as he kneads them with his fingers. You doubtless will not have the services of a rubber while you are learning to fight. However, you might arrange for your sparring pal to rub you down in return for your rubbing him. You lie on your back on a rubbing table or on towels on the floor and let him work on the front muscles of shoulders, arms and stomach; then, turn over and let him knead the rear muscles of shoulders, arms and legs.
If you can't make an arrangement like that, you can apply rubbing lotion to your own muscles after each session -if you need such treatment. Omega Oil, which you can buy at any drugstore, is an excellent lotion. Or, you might make your own rubbing preparation by mixing the following: 3 ounces of rubbing alcohol, 3 ounces of witch hazel, 1 ounce of wintergreen, and 1 ounce of olive oil.
If you have engaged in a particularly violent sparring session or in a bruising fight, you can prevent soreness in muscles and bruises by taking an Epsom salts bath at home. Fill a bathtub nearly to the top with very warm water, and pour in five pounds of Epsom salts. Lie in the tub half an hour. Then go to bed.
All professionals do their gym work in the afternoon; but most amateurs have to do theirs at night, because most amateurs have jobs in the daytime. High school and college boys are exceptions, of course. They usually can do their gym work in the late afternoon.
almost done
Johnstown is offline  Top
Reply With Quote