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

 

 

BOXING NEWS www.diamondboxing.com

 

 

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  

 

What’s the most important piece of equipment you need on fight night? No, it’s not your jockstrap, all though if you’re looking to have kids you may think it is. Think again. It’s your mouth piece, the last thing you think of and put on before the start of the fight. I have forgotten mine a few times and had to buy a cheap $2 mouth piece. I could have been knocked out. Not smart considering all a good mouth piece does for a boxer.

 

There are three main types of mouth pieces. The cheap ones you get at any old sporting good store. More expensive mouth pieces which get boiled so they fit better. And lastly the mouth guards you get made up at a dentist. You may think that a more expensive mouth piece is out of the question or just not worth the money. Well, each type of guard increases your protection and may even have performance enhancements not found in the cheaper guards.

 

The regular run of the mill mouth guards will mainly do one thing. It will keep your teeth from falling out. So if all you’re looking for is tooth protection save your money and go cheap. In the long run you’re limiting air flow. Also, your teeth will not be in optimal position to save that glass jaw of yours.

        

Next, we have the middle grade mouth guards that everyone usually buys. They cost $15-$150 and may come with some form of ventilation which will increase your air flow. These guards, like I stated before, are usually more of a custom fit. You boil them and then have them contoured to your mouth. Some have kits that allow you to send impressions of your teeth to a company to have a special guard made up. This is better and my even save you from a few upper cuts or hooks to the jaw.

 

Lastly, and possibly the state of the art at the moment, is the ultra guards that are out there. These guards are usually $750 and up. You say crazy? Not really. What’s not getting knocked out worth to you? Or how about being able to throw full force punches well into the 12th round? OK, so you’re not looking to go into the 12th round. Maybe you’re hoping your opponent is wearing a cheap mouth guard that only protects his teeth so you can knock him out. You still never know.

 

These high end ultra mouth guards take a lot into consideration. We can start with your bite. The dentist will usually relax the jaw and neck muscles using electrical stimulus, massage, acupuncture or chiropractic. This will allow for the best possible impression. Just think, if your muscles are tight the impression will be off and you will have a guard made from an unbalance mouth. Clench your teeth, now feel the muscles on the side of your head and jaw. Do you feel the tightness? While it may be secure it is also very fragile and uneven.

        

The next important part in fitting the mouth guard is your jaws natural alignment. A good guard should be fitted based on the center point of your bite. Using a computer an image is generated of your jaw as you move the jaw up and down, left to right, and in and out. The most comfortable position allowing for the most relaxation of your facial muscles is what you need to look for. Every one has a comfort zones with a space between your upper and lower jaw which keeps you confident.

 

  

 

IBF CRUISERWEIGHT CHAMPION STEVE CUNNINGHAM IS READY FOR ADAMEK, DECEMBER 11 AT NEWARK’S PRUDENTIAL CENTER

Diamond Boxings Dr. Baio Goes One on One With IBF Champion Steve Cunningham Ahead of His Fight With Tomasz Adamek.

Latest Boxing News - It was a cold, dark, and damp November day. I was drove down I-95 from NYC to Philly, fighting the elements, to meet up with IBF Cruiser weight champion Steve “USS” Cunningham. I thought it a little ironic that I was driving down from Brooklyn, NY to meet up with Steve at Shuler’s gym on Brooklyn St. in Philly. The street was quiet, with not a soul to be seen. I was the first on the seen as the gym opened. I walked up a dimly lit stairway to get to the second floor of the building, into the gym. Once inside, I found a cozy little gym with all the basics. Nothing fancy, but just what a boxer need to train and get into a boxing state of mind. As I waited for Steve and his Trainer Anthony Chase I decided to take it all in and chat with a few regulars. I found the members and trainers were very friendly. They readily traded advice with each other on techniques. In the middle of my conversations with the member I see two heavy weight sized men come into the gym. Once a few layers of warm cloths were removed it was easy to recognize the IBF cruiserweight champ and his trainer Chase. As Steve prepared for his training session, we took a few minutes and spoke about his up coming fight with Tomasz Adamek and his training.

Cunningham with Don King and Adamek at Newark Press Conf.(Above)

Dr. Baio: “Steve, why do you find yourself sparing with heavyweight sparing partners in preparation for Adamek?”

Steve: “They push me, there fast. Eddy Chambers he’s faster them most super middleweights. Chazz Witherspoon, that dude’s got pressure, he throws a lot of punches, and he’s smart. And their size makes me work. These guys have the speed and the size.”

Dr. Baio: “What strategies are you using to get ready for this fight? What are you using to prepare?”

Steve: “Intensity every were! We like to move. We can fight on the inside. We’re getting prepared in every area. You know, Tomasz, a lot of people call him a brawler. He’s not really a brawler, only if you let him be.”

Dr. Baio: “How’s your weight coming along?”

Steve: “Weight is always good. I walk around in my weight. This is my weight. This is my job. I’m in the gym every day running, sprinting, and swimming. After a fight I’m less then 10 days out of the gym. I don’t like getting out of shape. I love pushing myself to the next level. Like the Navy says “Full steam ahead.”

Dr. Baio: “Have you watched the Dawson versus Adamek fight?”

Steve: “Dawson gave him a boxing lesson. If we could imitate that, that would be great, but I’m a total different fighter. I’ll be bigger than and just as strong as Tomasz. I’ll use the Dawson fight as a blue print. I’ve also looked at Tomasz’s other fights.”

Dr. Baio: “What about training?”

Steve: “I’ve been ready since July. I’ve been training with Chris Byrd. Eddy Chambers, Chazz, a few other guys. I’m in the gym all the time. They think this time off I’ve had is going to hurt me. It actually helped me. We’re rested, and ready to roll.”

 

Steve “USS” Cunningham with soldiers and IBF Championship Belts (above)

I also spoke to Steve about his training and diet. I found out he likes to break up his weekly running program with swimming. This is very important. Constant running can put unneeded stress on your joints. Breaking up the routine with swimming or even cycling and rowing can decrease, if not eliminate some of that stress. Plus, swimming is great for arm strength and breathing control.

Steve believes boxers should have a well rounded weight training routine. A mix of light and heavy days, using everything from weights to stability balls and therabands.   He’ll do a daily circuit with 2 minutes of each exercise. Working a whole body each day.

When it comes to boxing technique each week brings something different. A constant mixing of heavy bag, speed bag, pad work and sparing. Sparing is usually toned down as the fight nears and bag work is changed from day to day.

 As for supplements, Steve keeps it simple. He’ll take a multivitamin and, Cod liver oil every day. With the cold weather coming he likes to add more supplements to bust the immune system. Only when he is training for strength will he use creatine and glutamine, but only enough to speed recovery. He gets all of his other nutrition from straight food sources. His wife helps by cooking nutritious meals and making some vitamin packed fruit drink using a juicer. Steve keeps the same basic diet year round. No simple sugar in this champs diet.

Latest Boxing News www.diamondboxing.com

Dr. Pietro Baio
Performance Edge Chiropractic, P.C.
7315 Ave U
Brooklyn, NY 11234
(917)-309-5464
PBaio_DC@yahoo.com
myspace.com/performanceedgechiro

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

Latest Boxing News www.diamondboxing.com