The ShadowBoxing Thread

[immersiondepth]

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Mga fitness buffs, share lang nako ning akong nakit-an sa web about shadow boxing...i have been practicing shadow boxing since late last year, pero wa ko kabalo, naa diay proper way to do it...abi nakog basta sumbag2x ra sa ere mao na to...

anyways, share sad mo diri sa inyong techniques on how you do your shadow boxing

"Shadowboxing is an exercise used in the training for combat sports, especially, as its name implies, in boxing. It is used mainly to prepare the muscles before the person training engages in stronger physical activity. In shadowboxing, only one person is required to participate; the participant throws punches at no one in particular." ~Wikipedia

10×10 Way (Intense Shadow Boxing)


Practical Punching

It is understandable that not having exercise equipment can make an average joe think that it is impossible to “workout”. While it is true that you can achieve great things working out with the proper equipment, it is not true that you cannot achieve anything without them. Yes, lifting weights and jogging are two of the most popular ways of working out, however it doesn’t mean that it can be the most practical or even the most productive. It will all depend on your goal. If your goal is to have a quick, satisfying and EQUIPMENT-FREE workout at the same time learning improving your punching abilities…then read on.

Shadow Boxing is the one of if not the BEST THING THAT COULD HAPPEN to the fitness world because it’s one of the simplest forms of working out. You can make it an aerobic workout where you can use a leisure pace and just have fun moving around or you can make it an anaerobic workout which will test your physical and mental limits. I am here to discuss a variation of the latter. A method of intensity should always be preached. Everyone should challenge themselves to improve physically and mentally. This is where a practical form of Shadow Boxing comes in ….the 10×10.

What is 10×10

10×10 is a form of a shadow boxing circuit. The objective of this method of shadow boxing is to raise the heart rate at a very intense pace! You will be throwing multiple combinations in a very rapid manner. This form of exercise is a great conditioning method which will lead your body no choice but to adopt and improve. How intense is it? Throwing 100 full blast punches under a minute inside a single set. Need I say more?.

The 10×10 way


How to do a 10×10 set? It is very simple, throw a 10 punch combination, take a half second to get some air in; then throw another 10 punch combination…repeat this for 10 consecutive times and you’ve done one set of 10×10. It sounds easy doesn’t it? Try it.
You will later notice that the workouts below contain combinations that are very simple, this is because the 10×10 workout is focused on conditioning…not punching skill.

Summary:

1. Throw a 10 punch combination
2. Breathe
3. Throw another 10 punch combination
4. Repeat until you have thrown 10 sets of 10 punch combinations
5. that is one set and rest for one minute

How to Maximize 10×10

You can use 10×10 workouts as your workout alone or as a great enhancement to your workouts. I have devised sample workouts below to provide perfect example of what I mean. You will see and feel that 10×10 works…big time.

Sample Workouts:
****Remember to warm yourself up, this workout is very intense and can cause injury if you don’t observe proper precautions.

Punching Legend:

1= Jab
2 = Straight
3= Hook

Workout 1 (Pure boxing in place):

1st, 3rd, 5th Set – Power Calibration

1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2

2nd, 4th, 6th – Speed Calibration

1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2

7th – Rapid Calibration

1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
1-2-1-2-1-2-1-2-1-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2
3-2-3-2-3-2-3-2-3-2

Rest one minute after each set

Note: Combinations and Calibrations can be changed according to what you feel that day. Either way you’ll be gasping for air.

Workout 2: Burpee Intervals mixed with 10×10
4 rounds of alternating 12-15 burpees and 10×10 until you reach 3 minutes
**Incorporate your desired calibration and combinations

Workout 3: Skill boxing mixed with 10×10
1st and 2nd round: 2:20 sec minutes footwork + 10×10 on remaining time
3rd and 4th round: 2:20 sec minutes bobbing or weaving (other defensive move) + 10×10 on remaining time
**Incorporate your desired calibration and combinations

Workout 4: Jump rope Intervals mixed with 10×10
5-10 sets
300 sprint in place + 10×10
**Incorporate your desired calibration and combinations

Workout 5: Plyometric Circuits mixed with 10×10
5 – 10 sets
100 counts jog in place
10 pushups
10 knee hugs
100 fast jump jacks
10×10
**Incorporate your desired calibration and combinations

Workout 6: Weightlifting mixed with 10×10
1. 10 reps deadlifts + 10×10 – 3 sets
2. 10 reps BB Squats + 10×10 – 3sets
3. 10 reps BB Bench Pres + 10×10 - 3sets
4. 100 reps Crunches
** Incorporate your desired calibration and combinations. For the lifting movements, focus on compound movements such as BB rows, Clean and Press, Snatches, high pulls, etc.

Workout 7: Roadwork mixed with 10×10
10 Sprints
5 sets of 10×10 finisher
Incorporate your desired calibration and combinations

source:

Mental Toughness!!!
Timothy Ayson

Level Three Fitness
www.levelthreefitness.com

[LaBelleza]

The first work out sounds like Bas Rutten's boxing work out without the kicks.

[naxi85]

aq sad, naga-shadowbox ko sa una nga ako2 ra.
kana laging naanad kas inyo nga naa moy punching bag nga sako ug bas ra.
lately ra pd q kblo nga naa diay sequence ana.
pero ngstop napud q ky naabtan napud sa tapol...

[kayeekahmeel]

Kiwaw.wan ko mg shadow box actually, mas ma lingaw ko if naay ka mitts. I think i'll try this.