Boxing as Self-Defence Attribute Training (diary entry)

26.07.14

This two hour private lesson was dedicated to boxing and the way its attributes can be transferred into self-defence training. At my client’s request, I isolated boxing attack techniques. I used the training of these techniques to teach certain principles and general tactics. It has often been my way to use combinations as mere examples and ways to encourage a wider range of tactics rather than as something set in stone.

We warmed up with some speed-work on the focus mitts using the jab. We then progressed into the basic jab/cross/hook combination and then branched off to isolate certain techniques. Slipping the jab into the overhand right emphasised the importance of angulation both in footwork and the way the punch was thrown. We moved this into a drill having the fighter follow up with a jab as his opponent moved to adjust to the overhand right. This helped promote constant movement into angles and to make the fighter’s movement back from throwing the overhand right more productive.

We looked at dropping from the eye-line into a low jab and also to set up for an overhand right. We then looked at an extreme version of the overhand right known as a “Superman punch”. This technique has been popularized a lot in the UFC and involves leaving the ground and striking from overhead. It is a very dramatic move and can be very powerful. It is a good way to help a fighter lose inhibition and throw everything behind his strike.

We then moved onto hooks and rolling into them off a hook. This motion aids momentum with the hook and forces the fighter shift his bodyweight accordingly, and also promotes good head movement. I tightened up the rolling movement, so the fighter came up from under the hook right by my shoulder to strike. This was worked off both sides. We then trained the liver-shot/high hook combination off the same side, again using the 45 degree angulation footwork. Hooks were finished using a jumping version to promote the same principles being training in the aforementioned “Superman punch”.

Next we went back to the jab. I covered the speed jab, the power jab and the uppercut jab. The last of the three is more a jab than an uppercut and it is important the fighter fires the punch as he would a normal jab, only twisting the angle just before impact.

Switching to self-defence I taught the regular fence pre-emptive striking using the straight, hook and uppercut strike. We then worked the straight and hook transitioning through ranges. I then isolated the straight strike from restrictive positions and did the same with the hook. This drew attention to the core and the legs, which both are active areas that drive all strikes.

We then did some muscle activation exercises to work these areas and to improve posture. I began with some overhead squats. Although primarily a shoulder exercise and, being a squat, also good for the legs, I find it is good for straightening the spine and improving posture. We then moved onto some planking covering the basic, superman and Thai versions of this core development exercise. We also drilled squatting and stance switching. This exercise encourages faster dropping from the eye line and also activates fast twitch muscle reactions in the legs. We finished with side-to-side squats to strengthen rolling off hook punches.