Library's review
Whether you want to box for fitness or competition, Boxing: The American Martial Art is an excellent guide to getting started. Professional boxing coach and trainer R. MIchael Onello has created a 12-week, step-by-step boxing course that can be followed at home or in the gym.
Begin with the thorough
The step-by-step lesson format guides you through the same drills used by professional boxing trainers and includes specifics like the number of reps, the type of equipment to practice on, strategic advice and key points to pay attention to as you progress. Once you've got the basics down, get together with a sparring partner to work on the offense-defense drills, counterpunching and putting your new skills to work on sparring practice.
The lessons wrap up with advice on creating a rotating 12-week trainng schedule by intooducing more advanced training concepts and variations of the workouts. Also included is a chapter for trainers and coaches, including sample program handouts and training advice.
R. Michael Onello is a former amateur champion and owner of a boxing school in Sarasota Florida. He has over twenty-years experience in the sport of boxing and is currently a licensed professional boxing coach and trainer as well as an author with a diverse background in diet, nutrition and herbalogy. His opinions on the fight game are often quoted in national boxing magazines and on the Internet. In addition to instructing boxers in his home state of Florida, he has taught around the US and as far away as South America. He coninues to expand his knowledge of boxing daily, attending the training camps of some of the world's champions, and consulting with some of the top trainers in the business.
Contents
Why this book?
How to use this book
Equipment guide
Chapter One: Conditioning
Introduction to stretching
Stretching: Standing stretches
Stretching: Floor stretches
Inroduction to abdominal & oblique exercises
Abs
Obliques
Introduction to hyperextensions
Introduction to cardiovascular strength trainng
Plyometric drills
Introduction to strength and muscle training
Strength training: Legs
Strength training: Neck
Strength training: Wrists
Strength training combined with cardiovascular training
Upper body
Chapter Two: Fundmentals
Lesson 1: Stance and movement
Lesson 2: Defensive positions
Lesson 3: Wrapping the hands/pivot & slide
Pivot & slide strategy
Chapter Three: Basic punches & strategies
Lesson 4: Jab
Jab strategy
Jab drills
Lesson 5: Bag work: Jabs
Lesson 6: Straight right
Straight right strategy
Straight right drills
Lesson 7: Bag work: Straight right
Lesson 8: Rhythm and style
Introduction to speed bag work
Lesson 9: Hooks
Hook strategy
Hook drills
Lesson 10: Bag work: Hooks
Chapter Four: Advanced punches & strategies
Lesson 11: Neutralizing your opponent
Notes on inside fighting
Lesson 12: Uppercuts
Uppercut strategy
Upper cut drills
Lesson 13: Bag work: Uppercuts
Lesson 14: Defensive positioning
Lesson 15: Additional punches
Up jab strategy
Overhand right
Overhand right strategy
Right cross
Right cross strategy
Lesson 16: Bag work
Lesson 17: Shadowboxing
Chapter Five: Defensive tactics
Lesson 18: Countering off 1 punch
Lesson 19: Ring tactics
Clinch
Cutting off the ring
Feinting
Lesson 20: Punches/Footwork review
Review of punches
Review of footwork
Lesson 21: Review of defenses
Lesson 22: Introduction to sparring
Lesson 23: Countering off one punch
Lesson 24: Countering off one punch
Lesson 25: Handicap sparring
Chapter Six: For the instructor
Notes on the lessons
Handout: Punch numbering system
Handout: First day questions
Handout: Follow-up
Sample parents' handout
Final note to the instructor/Coach
Conclusion
Advanced routines and variations
Continuing on to competition
Glossary
Begin with the thorough
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boxing conditioning program designed to tone and strengthen your enire body, with a special emphasis on the abs, chest and arm muscles. From Lesson One, you'll learn stance and movement, defensive tactics and a simple method of wrapping your hands to protect them during training. As you work through the twice-weekly lessons, you'll learn to jab, straight right, uppercut and hook, then practice them alone and in combinations to increase your punching speed, accuracy and power.The step-by-step lesson format guides you through the same drills used by professional boxing trainers and includes specifics like the number of reps, the type of equipment to practice on, strategic advice and key points to pay attention to as you progress. Once you've got the basics down, get together with a sparring partner to work on the offense-defense drills, counterpunching and putting your new skills to work on sparring practice.
The lessons wrap up with advice on creating a rotating 12-week trainng schedule by intooducing more advanced training concepts and variations of the workouts. Also included is a chapter for trainers and coaches, including sample program handouts and training advice.
R. Michael Onello is a former amateur champion and owner of a boxing school in Sarasota Florida. He has over twenty-years experience in the sport of boxing and is currently a licensed professional boxing coach and trainer as well as an author with a diverse background in diet, nutrition and herbalogy. His opinions on the fight game are often quoted in national boxing magazines and on the Internet. In addition to instructing boxers in his home state of Florida, he has taught around the US and as far away as South America. He coninues to expand his knowledge of boxing daily, attending the training camps of some of the world's champions, and consulting with some of the top trainers in the business.
Contents
Why this book?
How to use this book
Equipment guide
Chapter One: Conditioning
Introduction to stretching
Stretching: Standing stretches
Stretching: Floor stretches
Inroduction to abdominal & oblique exercises
Abs
Obliques
Introduction to hyperextensions
Introduction to cardiovascular strength trainng
Plyometric drills
Introduction to strength and muscle training
Strength training: Legs
Strength training: Neck
Strength training: Wrists
Strength training combined with cardiovascular training
Upper body
Chapter Two: Fundmentals
Lesson 1: Stance and movement
Lesson 2: Defensive positions
Lesson 3: Wrapping the hands/pivot & slide
Pivot & slide strategy
Chapter Three: Basic punches & strategies
Lesson 4: Jab
Jab strategy
Jab drills
Lesson 5: Bag work: Jabs
Lesson 6: Straight right
Straight right strategy
Straight right drills
Lesson 7: Bag work: Straight right
Lesson 8: Rhythm and style
Introduction to speed bag work
Lesson 9: Hooks
Hook strategy
Hook drills
Lesson 10: Bag work: Hooks
Chapter Four: Advanced punches & strategies
Lesson 11: Neutralizing your opponent
Notes on inside fighting
Lesson 12: Uppercuts
Uppercut strategy
Upper cut drills
Lesson 13: Bag work: Uppercuts
Lesson 14: Defensive positioning
Lesson 15: Additional punches
Up jab strategy
Overhand right
Overhand right strategy
Right cross
Right cross strategy
Lesson 16: Bag work
Lesson 17: Shadowboxing
Chapter Five: Defensive tactics
Lesson 18: Countering off 1 punch
Lesson 19: Ring tactics
Clinch
Cutting off the ring
Feinting
Lesson 20: Punches/Footwork review
Review of punches
Review of footwork
Lesson 21: Review of defenses
Lesson 22: Introduction to sparring
Lesson 23: Countering off one punch
Lesson 24: Countering off one punch
Lesson 25: Handicap sparring
Chapter Six: For the instructor
Notes on the lessons
Handout: Punch numbering system
Handout: First day questions
Handout: Follow-up
Sample parents' handout
Final note to the instructor/Coach
Conclusion
Advanced routines and variations
Continuing on to competition
Glossary
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Genres
ISBN
1880336820 / 9781880336823
Publication
Turtle Press Hartford