A boxer’s workout is a fantastic way to burn calories—it is engaging, exhilarating, and effective. Going beyond jumping rope and punching the heavy bag, this guide describes intermediate and advanced boxing skills that will help anyone improve their performance in the ring. This boxing workout will help develop body and character so that athletes can get into the best shape of their lives, build self-confidence, and be winners in and out of the ring. Doug Werner is the author of the 12-book Start-Up Sports series that includes guides on surfing, snowboarding, sailing, in-line skating, bowling, longboarding, golfing, fencing, backbacking, and skateboarding. He lives in San Diego, California. Alan Lachica is a certified USA Amateur Boxing coach and the owner of Cross Boxing. He lives in La Jolla, California. Fighting Fit Boxing Workouts, Techniques and Sparring By Doug Werner, Alan Lachica Tracks Publishing Copyright © 2000 Doug Werner All rights reserved. ISBN: 978-1-884654-02-2 Contents Cover, Title Page, Copyright, Acknowledgements, Preface, Introduction, Part one: Basics and review, 1. Gear, 2. Stance, footwork & rhythm, 3. Punches, 4. Defensive moves, Part two: Drills, 5. Mirror training, 6. Drills on the bag, 7. Punches on the bag, 8. Footwork with the bag, 9. Defensive moves on the bag, 10. Partner drills, 11. Flow drills, 12. Situational sparring, 13. Sparring, 14. Resistance training, 15. Stretches, 16. Cardiovascular training, Glossary, Resources, Bibliography, Index, About the Author, About the author/coach, Back Cover Meterial, CHAPTER 1 Gear Checklist Workouts on the bags only _ T-shirts _ Shorts or sweats _ Athletic socks _ Athletic footwear _ Wraps $6 _ Bag gloves $50 _ Heavy bag$80 _ Partner drills and sparring _ Headgear $70 _ Mouth guard $10 _ Sparring gloves $135 _ Groin protector $145 Assuming you know what T-shirts, shorts and athletic socks are, we'll start with the footwear. Athletic footwear Sneakers that fit well are fine for now. Don't bother with actual boxing shoes. If you're training in a gym you may need to avoid dark soles that could mark up the floor. High tops are nice because of the extra support. Wraps Before you put on gloves you must wrap your hands for support and protection with long strips of cloth called wraps. Get the kind that have Velcro ties since they're the most convenient to use. Many fighters prefer Mexican-style wraps because they're longer and provide better protection. $6. Bag gloves Bag gloves are different from sparring or competition gloves. Bag gloves have just enough padding to protect a boxer's hands as he whales the heavy bag. Training or sparring gloves are more carefully designed to protect the hands and offset the force of a blow from a sparring partner. Bag gloves come in various weights, styles and degrees of quality and convenience. We suggest a quality pair of 12-ounce leather gloves with a wide Velcro strap closure for easy on and off. Such gloves cost about $50 or $60.The cheapest pair costs half as much, but heck, for $25 more you can get professional durability, design and safety. They're your hands, it's your choice. Like a good pair of shoes, make sure they fit and stay secure on your paws. Heavy bag Heavy bags come in a variety of styles, but a basic bag is about 14 inches in diameter, 42 inches high and weighs 70 pounds. They can be made of canvas, vinyl or leather. You can buy a bag with hard fill or soft fill — the soft fill simply has a thicker foam liner. It should come with hanging chains, hooks and a swivel so it can be hung from a beam. About $80 for a canvas bag. Headgear Don't skimp here! Purchase a design that covers as much as possible: chin, cheeks and forehead. There are models with a face bar that protect the nose and mouth, but breathing in them is a little difficult. Get headgear with lace straps in order to keep the thing tight on your head. You don't want headgear slipping over your eyes after every punch you take. About $70. Mouth guard Very important unless you plan on never getting hit. The "boil and bit