I Train Professional Boxers And What You Can Learn From It!
Author, Firm And Flatten Your Abs
six pack abs may get admiring looks at the beach or by the pool, but in my world
as a strength and conditioning coach, what comes first and counts the most is
not looks, but function. Stated differently, Iím talking about athleticism.
Function is the ability to use those abdominal muscles for a reason, such as excelling
The interesting thing
is, when you train for function and athleticism, the form almost always follows
the function. Train like an athlete and you will look like an athlete. Perhaps
you won't build the muscle bulk of a bodybuilder, but take a good look at wrestlers,
gymnasts or boxers. There you have some of the most athletic people in the world,
and it is no coincidence that in these sports you also see some of the finest
physiques in the world as well.
As a specialist in sports-specific
training for boxers, I speak from experience, and if youíd like to learn how to
develop the punch-proof six pack abs of a pro boxer with the strength and athleticism
to match, then read on.
People in the mainstream public are
finally starting to realize the effectiveness of boxing training, as the class
schedule at your local health club and the DVD rack at your local video store
will show you. Some of them are quite good, but most are NOT the real thing. To
deliver a punch such as in REAL boxing you need to not only hit hard enough to
stop your opponent, but also posses a mid-section strong enough to take a punch
and protect your vital organs. That takes a very specific and very serious type
of abdominal and core training.
Iíve trained professional
boxers for more than 13 years and boxing physical culture goes back long before
that. In fact, boxing was one of the two most well known sports in America up
until the mid 60ís (baseball was the other one). The old training regimes of boxers
still linger today. Traditions are hard to change and this type of conditioning
gets handed down from boxing generation to the next.
I first started, I saw that there was no real science behind what most of the
pro boxers did - they just did what everyone else had done before them. Thereís
a lot to be said for the traditional methods, but with the addition of modern
exercise methods and the application of scientific core training, the results
and level of physical conditioning in the top pros today is simple awesome to
When working with an old school boxer, I implemented
changes slowly as I had to gain trust before I could implement all of what I knew.
Once they saw the improvement in power and speed they all started believing. The
best part is, you can begin to apply some of these training methods in your own
workouts immediately, and you can do it knowing that they have been proven effective
by the toughest athletes in the world.
Boxing is sport that
utilizes different metabolic systems of the body. Each metabolic system needs
to be addressed for total success to be achieved. One cannot just have great strength
and not have strength-endurance, for example. Strength-Endurance is the ability
to contract a muscle system over an extended period of time. This is one component
a boxer must train to achieve success. Explosive strength is another component,
which is the ability to develop maximum force in the shortest time period. Have
you ever watched a Mike Tyson fight? His left hook was what we call EXPLOSIVE
Also a boxer needs to be trained in all planes of
motion so they can produce a punch hard enough to render their opponent un-conscious!
are many different routines I prescribe for my boxers depending on their starting
condition and the amount of time they have before a fight. Each program is thought
out thoroughly before being implemented.
For our purposes,
Iím going to teach you four exercises that I use with most of my boxing clients
which have also been appropriate and equally effective for my personal training
clients who are not boxers but who would like the athletic physiques and punch
proof abdominals of a boxer.
I like to change routines with
my clients on a regular basis and you should too. You can incorporate these exercises
into your regular routine for variety which stimulates new progress and gives
you a break from the boredom. This core/abdominal program will get your abs rock
hard in no time. It creates an powerful, strong core that not only looks good
but functions correctly. This program will give you the body of an athlete.
only equipment you need for this "punch proof abdominals" program is a medicine
ball or a deflated Swiss ball (as shown in the pictures), an overhead bar to hang
from and a floor mat.
David Grisaffi's Punch-Proof Abs
Abdominal Workout Program
|A1 Hanging Leg Raise||3||1
per position||BW ||10-30
sec holds ||1m|
Swiss Ball - Alternating Crunch||3||20||BW||Fast||1m|
|A3 Swiss Ball
- Arms Extended||3||6-8||BW
|A4 Reverse Arch ||3||10||BW||30
"Punch Proof Abs" - The Exercises
Hanging Leg Raise - Multi-Position Holds
This is a very advanced exercise designed for highly fit
athletes. Do not perform this exercise as pictured above if you are a beginner
or if you have lower back pain or injuries. Intermediates can adjust the holds
to 5 seconds or perform regular reps. A regression to make the exercise easier
is to use the bent leg variation with the knees bent at a 90 degree angle.
the movements in the following sequence:
feet to the top for 10 seconds
lower to mid range 10 seconds
the left and hold 10 seconds
rotate to the right and hold 10 seconds
to the middle and hold 10 seconds
(A2) Swiss Ball Alternating
Crunch With Knee Pinch
exercise is designed to have rotation and co contraction of flexion at the same
Note: During all abdominal crunch exercise, place your
tongue on the roof of your mouth as if you were swallowing. This helps stabilize
your cervical spine.
Position: Lie on a bench with a with
a Swiss ball or a large leather medicine ball pinched between your legs
With some force contract your oblique muscular system so your right elbow is hits
the Swiss ball with some power.
2. Return to the starting position and repeat
for the other side.
3. Repeat for the prescribed number of reps
Swiss Ball High Crunch ("arms extended crunch"):
Trunk flexion or "crunch" sit-up is the most popular exercise for conditioning
the abdominal region. However, if the crunch sit-up is not performed with additional
abdominal exercises like the ones mentioned earlier it could have a detrimental
effect on your body over time. When performed correctly, the crunch is a good
upper abdominal region strengthening exercise. If the crunch is overused it can
lead to a more ridged thoracic spine. It also contributes to a shortened rectus
abdominis, which in turn pulls the rib cage towards the pelvis resulting in poor
postural alignment. This leads to the inability to extend backward, increasing
likelihood of injury and poor posture.
Position: Lie on a
workout bench. To perform the exercise correctly, maintain proper neutral posture
in the cervical spine. Place your tongue on the roof of your mouth preventing
shear forces through your cervical spine. Keep the lower back pressed firmly against
the floor throughout the exercise.
1. Place your arms straight
out toward the ceiling while pinching the Swiss ball between your legs.
2. Moving slowly, contract your rectus abdominis rising up one vertebra at a time.
Keep tension in the abdominals at all times. Do not let your chin drop to your
chest. A good way to maintain neutral posture in the cervical spine is to pretend
your chin is traveling towards the ceiling. Once you have reached full contraction,
slowly return to the start position.
3.Once you have reached
full contraction, slowly return to the starting position
4. Repeat for the prescribed number of reps
back Arch is designed to strengthen all the extensor muscles of the body. Note:
this is similar to the "Cobra" exercise, but the difference is your hands stay
on the ground rather than held free to the sides of your body.
Lie flat on your belly on a mat or comfortable surface. Keep your head in the
1. Slowly and gradually contract
the extensor muscles of your body.
2. Slowly rise of the ground and contract
all your extender muscles completely while pushing down with your hands on the
3. Keep your head in neutral position (do not arch it backwards)
4. Repeat for the prescribed number of reps
The workout is
circuit-oriented as that is always a good way to develop not only muscle strength
and endurance but also to burn body fat. The workout was set up to shift you from
burning carb fuel to burning fat fuel. Do this routine on an empty stomach and
you will see results in less than few weeks: Less fat, more strength, punch proof
Coach David Grisaffi,
P.S.If you enjoyed this workout, then you will love the
workout programs in my Firm And Flatten Your Abs E-book. You can get more information
on the home page at:
About the Author:
Grisaffi majored in physical education and holds multiple certifications including
3 from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiologist,
Golf Biomechanic, and health and lifestyle counselor. He's also certified by the
ISSA as a personal trainer and specialist in performance nutrition. David has
been a high school wrestling and baseball coach and is currently an independent
trainer and strength coach. He has been sought after by some of the top athletes
in professional sports including world champion boxer Greg Haugen and professional
golfer Michael Putnam. Davidís ebook, Firm
And Flatten Your Abs is an online best seller which teaches you how develop
ďsix pack abs" while improving strength, function and athletic power at the same
time. Find out more on the home page at: www.FlattenYourAbs.net