Well, the New Year is here and we are all getting back to the gym. I am sure one resolution we have all made for the New Year is to put a little more snap in our punches. Wouldn’t we all like to be able to hit a little harder, throw a little faster and decrease our shoulder injuries? I have a few tips to help accomplish just that.

 

As 2008 wound down I noticed something among amateur boxers, and even pro boxers, like Kelly Pavlik. While, most workouts seem to concentrate on pushups, bench press and dips, something is lacking. We have all forgetting to train our backs. Yes, we spend countless hours training to increase traps, and pecs, but we are totally missing our rhomboids.

 

This small muscle is one of a few muscles that helps stabilize and hold the shoulder blades to the spine. Weak rhomboids lead to shoulder instability which may cause rotator cuff injuries. Also, weak rhomboids will lead to a sloppy stance. It may even lead to an inability to keep your elbows tucked in while trying to block body shots. And the biggest thing which this weakness may cause, adding to the reason I find this so important, is a decrease in the motion of your punches.

 

Think of your arm as a whip. If you crack a whip and it’s to short it will not have the ability to hit its target or if it does will have little impact. This is what happens when as boxers we only train our pecs and traps. Stand there and put your arm straight out. Now, using just your shoulder blades, move your arm all the way forward and then all the way back. Like a seated row, but with arms never bending and only the shoulder blades moving closer to each other. Do you see that you have 6 to 12 inches of movement you’re not utilizing when you throw your punches? That’s the difference between a long whip and a short one.

 

Next, walk up to a mirror and stand relaxed. No cheating now. Look at your arms from fingers to shoulder. Do you see the top or side of your hand? If your shoulders are evenly balanced you should see the side. If you see the top of your hand, once again you have tight pecs and weak rhomboids. This is going to decrease the rotation in your punches. It’s the rotation that adds a little more power to each punch. Now, go up to the punching bag and throw a few jabs and straight punches. Do it with and without the corrections I just mentioned. Do you see a difference? Great. Now we have to work on and strengthen those rhomboids so you can maximize what you have.

 

First we can start with a few chest stretches. If the pecs are tight you’re not going to be able to get the most out of your rhomboid training. Find a corner or door way. Put your arms out to your side and bend our elbows so you make a 90 degree angle between your upper and lower arms. Now lean into the wall or into the door way. Remember to keep your shoulders down. You should feel a nice stretch across your chest. Hold it for 15 seconds. Move your arms just a little up the wall, half way between the start position and arms straight up. It should be a 45 degree move. This helps get the different muscle fibers of the chest. The next stretch is very simple and also similar to the first. Find yourself a weight bench. Lie face up on the bench. Hold your arms straight out to your sides and turn your thumb so it points to the floor and you see your palms. Let your arms just hang in this position for 15 seconds. I’ll warn you that you may feel numbness in your hands with these stretches. That just goes to show you how tight your chest is and that you need to be stretching.

 

Along with tight pecs we also have tight traps. We can stretch they trap by standing or sitting. Hold a weight that is comfortable yet heavy enough for you to feel a pull in one hand. Then gently grab your head with the free hand and pull away from the weighted hand. Hold for 15-30 seconds and repeat.

 

Now we can get to strengthen those rhomboids. We all now what a seated row looks like. When you get to the gym find an easy weight so you can get used to doing the exercise properly. Have a seat with your legs slightly bent, and back up straight. Now grab the bar with your arms straight out and begin to row. Concentrate on using only the shoulder blades. If you have a partner have them place their finger in the middle of your back. Squeeze your shoulder blades together so you pinch your partner’s finger in place. Remember to keep your shoulder blades down during the exercise. Your partner can help push them down if you find that to be a problem. Do 15-20 reps and 3 sets with a 15-30 second rest between sets.

 

The next exercise had you either lying on your belly on a bench, on the floor or on a stability ball. Start out with 2 lb. weight or no weight just so you get used to the movement. Arms out to your sides. Thumbs straight up. Palms towards your head. Shoulders down, towards your feet. And once again squeeze your shoulder blades together. Do 15-20 reps 3 sets and 15-30 seconds rest.

 

We can finish the rhomboid training in the same position as the last, lying on your belly. This time arms straight out like superman. Thumbs up and palms facing each other. Raise and lower your arms. Remember that the bottom of the movement should be the start position. Don’t expect large movements, because the rhomboid is not a large muscle.

 

Hope these tips help everyone start out with a knock out year. Let me know how this helps with training. Even better let me know how this helps with your next fight. For anyone who has read and utilized any of my training tips feel free to get in contact with me. Love to know how all of www.diamondboxing.com’s readers are utilizing my training and nutrition tips. Email questions to

Dr. B PBaio_DC@yahoo.com

 

 

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Dr. Pietro Baio DC

Performance Edge Chiropractic, P.C.

7315 Ave U

Brooklyn, NY 11234

(917)-309-5464

PBaio_DC@yahoo.com

myspace.com/performanceedgechiro  

 

BY: Rota Em www.diamondboxing.com

2009 needs to be a year in which boxing is revived. I disagree with Joe Calzaghe, the sport isn’t dying but on the other hand it isn’t living in luxury either. We’ll leave it at hungry, not yet starving. One fight that can help to rejuvenate the sweet science is the “Hitman” going against the “Pacman”. No, it’s not a game although some children might confuse it for such and rightfully so. But it’s really a showdown to lay claim to the 140 pound division. Ricky Hatton has held his stake at the junior welterweight level his entire career and is set to face the current p4p kingpin Manny Pacquiao on May 2nd of next year. His two vacations outside his 140-lb home in the 147-lb division were lackluster performances, at best. 147 pounds is just too heavy.

Pacquiao is looking for a fourth victory in as many divisions. He’s already solidified his place in the hall of fame, but this win will surely add extra bragging rights– not to mention an open window to a ‘fight of the decade’ against Floyd “Money” Mayweather.

In “The Dream Match” it was speed that factored in most for the Pacman. For Oscar, it should’ve been his reach. You knew it, you called it. In this match-up, reach will play the biggest role. And by reach I’m referring to Manny’s left hand lead. In fighting David Diaz, who has a 69″ reach, Manny utilized his speed to chop down the, then, champion. In comparison, Pacquiao has a 5′6″ frame with a 67″ reach. Hatton is an inch taller but loses two inches in reach to Pacquiao. Now two inches isn’t much, just ask Diaz, but two inches with lightning in the form of the left hand behind it will do considerable damage. The last time Manny had a reach advantage was when he was mugged by Agapito Sanchez in a super bantamweight title fight in which I felt Sanchez should’ve been disqualified, this was 2001 and two months after 9/11. Or put it this way that was when Manny Pacquiao was not the consensus pound for pound king. So add a couple great trilogies and genuine championship experience, and you’ll be worried if you are a Hatton fan (like myself). I followed Hatton throughout most of his career and I felt he has always been a crisp puncher. He always seemed small, physically, in the ring but he sure had some pop behind his punches. The diving hook that put Carlos Maussa to sleep came straight out of the classis Nintendo game “Punch Out”. And the swirling sound your opponent made on his way to the canvas was what I heard when Maussa was draped across the ropes, helpless. Reach will do well for Manny, but Hatton has a good chance if he fights Pacquiao like he did Jose Luis Castillo. In that fight the “Hitman” stalked his opponent and slowly worked on the body. It took him only four rounds to stop the highly durable Castillo. The result: a one punch knockout to the body. It can happen. It has happened. It might happen again. Body shots are well a part of today’s sweet science.

Which “Hitman” will show up? And how will his rough-house tactics work against a speed driven brawler like the “Pacman”? We can answer this question through facts, past fights, and fighter comparison but it all comes down to styles. I cannot think of one opponent that Manny has faced that remotely compares to Ricky Hatton, in stat or in size. The closest would have to be Diaz but there was no power behind those cannonballs of his. Ricky has power. And I can see Manny doing exactly what he did against Diaz to Hatton, and that’s because the Tasmanian devil himself wouldn’t last in a fist fight with Pacquiao. He’s just too fast. You can’t hurt what you can’t catch.

It will be another great battle for the sport.

BOXING NEWS www.diamondboxing.com

 

Pacquiao’s supporters (above) cheer him on against De La Hoya.

BY: Robert Epstein www.diamondboxing.com

With victories over Marquez, Diaz and De La Hoya and the title of current pound for pound champion all accomplished in the twenty ninth stanza of his life. Pacquiao now looks ahead to his thirties and the final stages of his boxing career. Not to leave doubt in any ones mind that Pacquiao deserves to be listed as one of The Greatest Boxers of all Time he will now take on Ricky Hatton.  Forget about any rumors of bouts with Kendall Holt or Zab Judah these make no sense or no money and will do Pacquiao no justice. A pound for pound champ wants to fight the best and the best name out there right now is Ricky Hatton. A Hatton – Pacquiao bout if held in the U.K. will break all of the boxing attendance records. However, as negations enter the final stages it appears that the bout will take place in Las Vegas in order to achieve the best economic results.  

While Manny Pacquiao and Ricky Hatton will due their battling inside the ring some time in May 2009, the fans of these two boxing warriors have already begun to square off outside the ring. The message boards the rebuttals, the polls have already started to heat up. The pre fight hype is on and the fan comradery alone will be a battle in it’s self.

Pacquiao with his aggressive boxing style, his offensive approach, always on the attack mentality makes him fan friendly and his recent destruction of De La Hoya has added believers to The Pacman Nation. If you add in Pacquiao’s kind hearted good deeds along with his generosity it becomes very difficult not to be a fan. Pacman has his country of 91 million strong behind him and with the additional support around the globe growing by leaps and bounds Pacman Nation is at its peak stronger than ever. Pacman Nation is ready to take on the Hatton Cult.  

Hatton (above) greets thousands of his fans at the MGM in Vegas before the Malginaggi bout.  

Hatton by far is the leading box office draw, without a doubt if this bout was held at Wembly Stadium 100,000 strong will come and maybe the stadium attendance record of 126,047 could be challenged. When Hatton fights no matter if its home in England or in his second home Vegas the cult comes out. In his last two Vegas bouts against Mayweather and Malignaggi the Hatton following hit the Vegas desert in droves, by the tens of thousands. The pre-fight weigh-in-in is an event in it’s self with over 6,000 Hattonnites strong. Oh yes Hatton has his own Elvis and lets not forget his brass band.

The interest in this bout has already reached a fever pitch, the bout has not been officially announced and the entire boxing world is buzzing with Pacquiao – Hatton thoughts. Pacquiao who has been installed as the 2 to 5 betting favorite to win the bout will also be the global fan favorite. However with his traveling army Hatton for sure will still have the larger on-site fan support.

De La Hoya (above) slumped in the corner at the end of the eighth round

As Pacman journeys to another era in his career one has to reflect back on the amazing past year Pacquiao had, fresh in the minds of all is Pacquiao’s destruction of the Golden Boy Oscar De La Hoya. Yes it was destruction from the opening bell to the lasting image of De La Hoya slumped on his stool in the corner at the end of the eighth round. That image will play in my mind for a long time as it wasn’t the end of De La Hoya’s career that I am thinking about but the beginning of Manny’s. I know Pacquiao has been boxing for over thirteen years, I know he has 48 victories and only 3 losses, I know he beat the likes of Barrera, Marquez and Morales all who may have been better boxers than De La Hoya. However, it’s the De La Hoya conquering that catapulted Manny as one of The Greatest Boxers of all Time.

Now Hatton must go face to face with the career ending giant Paquiao, if Pacquiao can achieve the same results and crush Hatton in De La Hoya like fashion Hatton’s cult will also be retired.

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De La Hoya and Pacquiao Kick off the “Dream Match” at the Statue of Liberty

BY: Rick Assad - After what transpired between Manny Pacquiao and Oscar De La Hoya inside the ring at the MGM Grand Garden Arena this Saturday night, it became apparent to the 15,001 fans in attendance and those watching on pay-per-view, the Golden Boy has likely fought for the final time.

The relentless pounding that Pacquiao rendered over eight rounds during their non-title welterweight match, and the manner in which De La Hoya left the ring, his only decision can be “no mas.” Anything else would be futile.

“I was able to defend his jab,” said Pacquiao, considered the best pound-for-pound boxer in the world.”I was connecting with everything. He was connecting with nothing. Speed was the answer to this fight.”

Once great and formidable, the 35-year-old De La Hoya looked old, out-of-shape and tired when trainer Nacho Beristan called a halt to the fight prior to the ninth round. De La Hoya’s left eye was practically closed, and his face looked pained.

“I stopped the fight because I didn’t want him to leave his greatness in the ring,” said Beristan.”Oscar was in good condition, but he couldn’t control Manny’s southpaw stance or style. He wasn’t able to stop him. He just didn’t seem to have the strength tonight.”

The beating De La Hoya absorbed, especially in the seventh round, should tell the one-time Olympic gold medal champion that his time is over.

“I am not shocked because at this stage, when you face someone like Manny Pacquiao, you know you are going to be in a fight,” De La Hoya said. “I worked and trained really hard for this fight, but as I have told everyone, it is a totally different story when you get in the ring.”

De La Hoya went on: “My style is to go forward, but he was boxing on his toes all night and waiting for me to make my mistake. I just didn’t have the strength to stop him and my body did not respond.”

Don’t feel too sorry for the 10-time world champ in four weight divisions. With Golden Boy Promotions the industry leader, the company will be solvent for years to come.

The same, however, couldn’t be said for De La Hoya, who landed 21 percent of his punches (83 of 402), 13 percent of his jabs (32 of 238), 31 percent of his power punches (51 of 164), and was taken to a local hospital as a precaution after suffering the worst loss in his distinguished 17-year-career.

Then again, the last few years haven’t been kind to De La Hoya (39-6-0 and 30 knockouts), who once had brilliant hand speed and extraordinary footwork.

In May at the Home Depot Center in Carson, California, De La Hoya won a unanimous decision over lightly-regarded Steve Forbes.

Despite that, after the fight, De La Hoya had obvious puffiness around his eyes. He even looked slow, and couldn’t floor the heavy underdog.

Mind you, this was against Forbes, who would never be compared to a world-class fighter like Pacquiao (48-3-2 and 36 KO’s).

A year earlier at the same MGM Grand Garden ring, De La Hoya had a close bout with undefeated Floyd Mayweather Jr., for the World Boxing Council super welterweight belt, but walked away losing a split decision.

That night, De La Hoya started quickly, winning four or perhaps five of the first six rounds, only to fade in the second half.

On Saturday, after eight rounds, Judges Dave Moretti and Adalaide Byrd each had Pacquiao ahead, 80-71, while Stanley Christodoulou favored Pacquiao, 79-72. Diamondboxing.com. scored the bout in favor of Pacquiao, 78-73.

This time, from the opening bell, the quicker and better-conditioned Pacquiao, who has held world titles in four weight classes, was the aggressor, throwing stiff right-hand jabs, followed by darting lefts that continued to find De La Hoya’s face and midsection.

Covering the final three rounds, the 29-year-old Pacquiao connected with 97 punches, while De La Hoya answered with 21.

The seventh round was the tipping point, as Pacquiao, the Filipino hero, threw head and body shots seemingly at will, and had De La Hoya in the corner over much of the three minutes. It wasn’t until the final 30 seconds or so that the East Los Angeles-native answered with his own material.

Over the course of eight rounds, Pacquiao, who landed 38 percent of his punches (224 of 585), 59 percent of his power punches (195 of 333), and 12 percent of his jabs (29 of 252), minimized De La Hoya’s four-inch height and five-inch reach advantage.

These numbers, and De La Hoya’s 20 percent bigger body size, enlisted him a 2-to-1 opening-line favorite. The line dropped significantly in the days prior to the fight.

In retrospect, the younger and faster boxer prevailed. Anyone who saw Muhammad Ali and Sugar Ray Leonard at the end of their Hall of Fame careers can vouch for this.

Or as Babe Ruth, baseball’s one-time home run king put it at the close of his brilliant career: “Getting old is hell.” De La Hoya knows that feeling.

FULL DREAM MATCH JOURNEY STARTING WITH THEIR TAKE OFF FROM HOUSTON 

 

 

 

  

  

 

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Khan pounds the mitts of Freddie Roach at the Wild Card Gym (above)

BY: Robert Epstein - Latest Boxing News www.diamondboxing.com

On December 6 Amir Khan will enter the ring again exactly three months removed from his first professional defeat. Khan back on September 6 suffered a first round stunning 54 second knockout at the hands of Breidis Prescott in a bout held at MEN Arena in Manchester. The new Khan, fresh off several weeks of training at the Wild Card Gym in Los Angeles, California under the watchful eye of his new trainer Freddie Roach is set to face Oisin Fagan and his pressure style.

Prior to the Prescott lose Khan replaced trainer Oliver Harrison with Miami-based former Cuban Olympic coach Jorge Rubio. With his chin still in question Khan now looks towards the experienced Roach for help. Roach who is committed to be in the corner of Manny Pacquiao on December 6 in Vegas, will not be in Khan’s corner for the Fagan bout, however has a lot of faith in Khan who he believes is a world champion in the making. While at the Wild Card Gym, Khan spent three hours a day with Roach working on various techniques including his defense.

Khan gets instructions from Roach (above).

When asked if the KO lose to Prescott hurt his confidence Khan responded “Not at all to be honest, yes it put a big dent in my career but I’m back and more confident than ever”. “I’ve got a point to prove now, and it’s actually made me a better fighter, I’ve changed a lot of things and maybe it was a good thing what happened in the last fight, otherwise I probably wouldn’t have been training in the States with the best”.

While training in the U.S. at the Wild Card Gym, Khan had the opportunity to train alongside the pound for pound champion Manny Pacquiao as he prepares for his Dream Match with Oscar De La Hoya.For Khan sparring with Pacquiao can go along way in the soon to be 22 year olds boxing career, especially when observing the machine like workout routine of Pacquiao. When recently visiting the Wild Card Gym, Diamond Boxing asked Roach if training with Khan has helped Pacquiao in any way. Roach immediately perked upped and responded “Khan has a great, great jab and it’s faster than Oscar’s and better than Oscar’s” “If Manny can deal with Khan’s jab he can deal with anybodies jab”.

Khan works on his defense as he prepares for Judgment Day (above).

While December 6 is the Dream match for Pacquiao and De La Hoya it’s Judgment day for Amir Khan. He has been shown the canvas not only by Prescott but by the likes of Michael Gomez, Willie Limond and Rachid Drilzane, Khan on December 6 is looking to calm his critics who have labeled him as having a soft chin.  

Latest Boxing news www.diamondboxing.com

The Pacman looking fit demonstrated to the media today at the Wild Card Gym in L.A. his speed and power. Pacquiao looking great at his current weight of 151 pounds pounded the mitts of head trainer Freddy Roach in an intense workout session attended by Diamond Boxing. Pacquiao is in deep preparation for his December 6 clash with the Golden Boy Oscar De La Hoya.

Full Media Day Photo Coverage

Pacquiao pounds the mitts

Pacman focused and ready for De La Hoya on Dec. 6th as he trains with Roach

Pacman is ready to go on December 6th

Manny practicing his defense

Manny says this is the hardest he ever trained for a fight

Manny Pacquiao says he is ready for De La Hoya

Manny warming up before workout

Pacquiao power shot

Manny showing the press how he is going to pound De La Hoya 

Pacquiao super quick on the speed bag

Manny jumping rope to get down to 147 pounds

Amir Khan getting ready for his training session at the Wild Card Gym in L.A.

Amir Khan focused as he gets ready for his December 6th bout in the UK 

Amir Khan pounding it out with Freddy Roach

Pacquiao takes a bow

Manny Pacquiao all business

Pacquiao after his workout on media day

Manny in deep thought while getting stretched out

Pacquiao gets ready for his workout on media day

Manny stretching it out prior to his workout

Manny smiles when talking about what he is going to do to Oscar

Bobby Pacquiao training at Wild Card Gym in L.A.

Not Double vision it’s Bobby Pacquiao training at Wild Card Gym in L.A.

Manny Pacquiao taking questions from the press on media day

Freddy Roach talking it up with Al Bernstein

Bobby Pacquiao preparing for his bout against Robert Frankel on November 20

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