Basic boxing training routine

A simple basic training routine for beginner boxers that you can follow. This is the same basic routine
used by expert amateurs and world-class professionals.

A basic routine doesn't need to be full of impossible exercises. It is generally monotonous, boring, and
focuses on mastering the fundamentals over and over again. As long as you are dedicated and open to
learning, this same boxing routine will take you far.

2-3 Rounds of rope jumping

 Warm up your body. Reduce the chances of injury and increase your performance.
 Work on your breathing and staying relaxed.
 Do not rest for 1 minute. Just skip that part.
 You can replace this with running for the same duration of time.

1-2 Rounds of stretching

 Reduces injuries, increases blood flow and reach rate.

 Stretch your arms, legs and back.
 Relax your muscles to prepare them for extreme use.

3 Rounds of gloves mitts

 Work on offensive and defensive techniques.

 Focus on speed and prediction, not strength.

3 Rounds of punching bag work OR 3 rounds of sparring

 Practice the offensive techniques you learned when working with mitts (bag or sparring).
 Make sure you keep your defense up and moving (bag or sparring).
 Feel free to throw some hard punches but don't get careless (bag or sparring).

2 pear rounds

1
 Be mindful and don't try to take too many breaks.
 Remember to breathe.

2 Double-end bag rounds

 Move around and throw small punches to increase your accuracy.

 Do this with your training gloves on so you get used to hitting fast targets with your gloves on.

1-2 Rounds of stretching/warming up

 Relax and stretch.

 Feel free to chat with other boxers about techniques you learned that day.

Final thoughts

This is a simple basic boxing training routine. Once you get used to it, you can try other kinds of crazy
routines designed for specific aspects of boxing. For beginner boxers, I recommend that you do not
overdo this routine and do not try to increase training to increase your boxing. Save your extra energy
and motivation for next week. Every week is harder and it is important not to spend everything you
have. If you're still a beginner, be sure to take it slow!

Techniques to perform push-ups properly

It doesn't matter if your training is aimed at combat, weight loss or any other type of physical activity,
push-ups will always be part of your regular routine. It is a fantastic exercise to develop upper body
strength , and it also does not require any type of equipment, just the ground and gravity.
For wrestlers, this exercise will be especially beneficial for developing the chest, shoulders, core, and
triceps. It's even possible to develop a bodybuilder's physique if you do enough push-ups.
But for now, let's move on to what I consider the form and technique for perfect push-ups :

2
***Watch the video to see how I do the push-ups. ***

How to do a push-up CORRECTLY

1. Right body

The first thing you should do is keep your back straight. Do not drop or raise your hips too much. A
straight line should join the feet to the head. Stand in front of a mirror to check that your hips are
aligned. The most uncomfortable position may turn out to be the correct one. (Achieving this requires
strengthening the trunk muscles).

Back straight, hips neither too high nor too low.

The most uncomfortable position is the correct one.

2. Feet together

Place your feet completely together. TOES AND HEELS together. Many people neglect foot posture,
which often results in an unstable posture. Remember that your entire body is supported by your
hands and feet.

Keep your heels and toes together.

3. Hand position

When you place your hands on the floor, imagine that there is an imaginary line between them, and
that your chest is above this line. Sweet spots are usually between the shoulders and nipples.

3
If you place your hands too high (above the shoulder line for example), you will surely feel that your
shoulders swing too much and that they do not support your weight when you descend. On the other
hand, if your hands are too low (below the line of her nipples), you will feel like the exercise is putting
too much pressure on your shoulders.

The space between your hands should be slightly wider than the width of your shoulders. The exact
spacing depends on several factors such as the length of your arms and the type of push-ups you want
to perform (chest emphasis VS triceps emphasis). A narrower hand posture will require greater effort
from the triceps and will also produce greater travel. On the other hand, a wider stance will put more
demand on your pectorals and will reduce the distance of the exercise. The ideal would be to find a
position that allows you to do the greatest number of push-ups without one of the muscle groups
(chest or shoulders) getting tired before the other. You will need some time to find the perfect
posture.

Another difference between chest push-ups and triceps push-ups lies in where your elbows point as
you descend. In chest push-ups, your elbows will be perpendicular to the body, while in triceps push-
ups, they will remain aligned with your body. This will cause your elbows to touch your ribs and sides
as you descend. It is also possible to place your elbows diagonally in an intermediate posture, but I do
not recommend it as it is difficult to maintain balance throughout the work with this posture
(especially for beginners).

During the time I was in the Army, all those who broke push-up records were the ones who focused on
the triceps. Despite this, I continued to prefer push-ups. They were harder to do, but I liked the
sensation of working a larger muscle group, and I also saw more benefits using this version.

It makes no difference whether the hands are placed with the fingers separated or together. In my
case, I prefer to separate my fingers, since this way I feel more stability. It is also important that the
entire surface of the hand rests on the ground. Use force with all four corners of your hand, and
distribute the weight throughout your hand, instead of just on the heel of your hand.

Hands at chest height, the space between them should be greater than shoulder width. Fingers

separated and with the weight distributed throughout the palm. Elbows out for chest push-ups, or in

line with the body for triceps push-ups.

4
4. Head alignment

You must raise your head to keep your spine straight. Unfortunately, it is not easy to achieve. As your
body rises, its angle also changes. Many people tend to focus on the floor, which results in the head
hanging. This makes it difficult to achieve a deeper descent and also to breathe.

My advice in this regard is to fix your gaze on a point on the ground that is 1 meter away from you.
This helps keep the head up, which helps keep the spine straight, and at the same time also helps open
the airways.

Stare at a point 1 meter away to maintain a straight posture and open the airways.

5. An appropriate “LOW” position

How long do you have to stay on the ground? There are 2 rules in this regard. One of them, the one I
prefer, says that we must descend until the chest is 3 centimeters from the ground. You don't have to
be exact, just lower yourself until you feel like your chest is close to the ground. You should feel
tension in the region between your chest and shoulders. (Be sure to tense your muscles for better
support.)

On the other hand, the other rule indicates that we must descend until our arms (from the shoulder to
the elbow) are parallel to the ground. Surely, the elbows will form an angle of almost 90º depending
on the position of the hands.

Lower yourself until your chest is 3cm off the ground or until your arms are parallel to the ground.

Techniques for doing push-ups

5
1. Rhythm

Depending on physical ability, there are two different rhythms for doing push-ups. The beginner's pace
(which includes about 99% of people), where you DESCEND SLOW and CLIMB FAST.

The advanced rhythm uses a much more complicated push-up method. It's about DESCENDING AND
CLIMBING FAST. This is how records are broken, descending as quickly as possible. If you think about it,
it makes a lot of sense. Descending and ascending as quickly as possible can save you a lot of time. The
reason that makes this so difficult to achieve is that the faster you descend, the more momentum you
lose, which makes it difficult to climb back up.

When I want to go down, I not only rely on gravity, but I imagine that my hands are pulling on the
ground to pull my body DOWN as fast as possible. It is an extremely challenging task and many
beginners are likely to fall face down trying it. But it is a good goal to work on.

As you try to descend quickly, you will realize the difficulty of this task, since you will consume more
energy trying to avoid hitting the ground when descending than when pushing up. Thus, beginners
consume more energy descending, while the more advanced do so while descending. Descending
quickly helps build explosive strength in the upper body in a short time.

Beginner's pace = SLOW descent, FAST ascent.

Advanced pace = FAST descents and ascents.

2. Breathing techniques in push-ups

Just as there are two different push-up rhythms, there are also 2 breathing techniques that correspond
to each of them.

In the beginners' rhythm, you inhale when descending and exhale when ascending. INHALE WHEN
GOING DOWN, EXHALE WHEN GOING UP, INHALE WHEN GOING DOWN, EXHALE WHEN GOING UP. So
breathing along with this rhythm would be something like (SLOW DOWN) SLOW INHALATION – (FAST
ASCENT) FAST EXHALATION.

6
On the other hand, in the advanced style you exhale when descending. It is a short, rapid exhalation
that happens at the deepest point of the descent, just when the body is about to touch the floor. This
will help to have a “rebound” that gets us off the ground. This style would be something like RAPID
DESCENT – RAPID DESCENT – RAPID DESCENT, with an exhale on each descent. It is only inhaled
according to need (it can be between 10 and 20 repetitions), because it is not easy to do it at a fast
pace. This rhythm would sound like rapid *SSHH!* – *SSHH!* – *SSHH!* while breathing explosively
for explosive force.

Beginner's Breath = inhale when DESCENDING, exhale when ASCENDING.

Advanced Breathing = Exhale when DESCENDING. Explosive breathing to achieve explosive strength.

3. Rest techniques

Regarding rest between sets, the vast majority of people tend to tilt their torso or give their arms small
shakes. In my case, I prefer the inverted V position (known in yoga as “downward-facing dog”), in
which one raises the hips, while at the same time straightening the back, arms and legs. By using other
muscles, this posture will provide a brief rest to the muscles involved in the exercise.

Once positioned in the inverted V posture, I take a deep breath and then go down and do between 1
and 3 quick push-ups before resuming the position. Thanks to this tactic, I am able to achieve between
20 and 30 more push-ups, despite feeling like I can't do any more. Some will notice how the veins in
the muscles become marked or may even feel nauseated. This is a reflection that work was achieved
beyond the point of failure. (Good job!)

Rest in an INVERTED V position as you push through your final reps.

4. Technique to force more repetitions

7
Here's another little trick to get more reps in when you think you can't do one more. Instead of
imagining that you are pushing away from the ground, imagine that you are pulling so that your
elbows are closer. So instead of focusing on pushing with your triceps, try focusing on placing your
elbows in a straight line. You may find this visualization helpful in aligning your elbows on the last part
of the climb.

Focus on aligning your elbows, rather than pushing off the ground.

Push-up routines

Do intervals

There are many who focus too much on doing X amount of push-ups. It doesn't matter if you do 500 or
1000 push-ups a day, since in reality everything is easier when there is no time pressure. What you
should try is to perform as many repetitions as possible in 1 or 2 minute intervals. Intervals can be
MUCH more challenging than you think.

Following this method with push-ups (as with other exercises) will produce higher levels of
conditioning in a very short time, and will shift the focus to a more functional athletic goal (rate of
effort) rather than quantity (total effort). .

Do intervals to improve the routine. There is no difficulty, if there is no time pressure.

60/45/30/15/10 interval (Army routine)

My favorite push-up routine is one I used to do when I was in the Army. I call it the 60/45/30/15/10
interval:

 Do as many push-ups as possible in 60 seconds.

8
 Rest 60 seconds.
 Do as many push-ups as possible in 45 seconds.
 Rest 60 seconds.
 Do as many push-ups as possible in 30 seconds.
 Rest 60 seconds.
 Do as many push-ups as possible in 15 seconds.
 Rest 60 seconds.
 Do as many push-ups as possible in 10 seconds.
It goes without saying that the exercise must be performed following the correct techniques. A push-
up done with poor technique does not count as a push-up and even worse, it does not count as a
beneficial exercise.

60/30/15 interval (for beginners)

Due to the difficulty of the previous routine, here I propose an alternative for beginners.

 Do as many push-ups as possible in 60 seconds.

 Rest 60 seconds.
 Do as many push-ups as possible in 30 seconds.
 Rest 60 seconds.
 Do as many push-ups as possible in 15 seconds.
The routine continues to be challenging because in each set, failure will be reached.

Interval 15/15 (tabata interval)

This routine, which takes advantage of the tabata style, is very effective and can be more challenging
than it seems.
 Do as many push-ups as possible in 15 seconds.
 Rest 15 seconds.
 Do as many push-ups as possible in 15 seconds.
 Rest 15 seconds.
 Repeat until you reach 10 series.

9
Another method that can be applied is to perform 10 push-ups every 15 seconds. Each time you start
each interval, do 10 push-ups as fast as you can. The faster you finish, the more rest time you will
have. Try to do 10 sets. If you dare.

What can I do with my push-ups?

Pushup Variations
Every day, I receive messages asking whether it is good to do diamond push-ups, one-arm push-ups,
clap push-ups, or any other of the millions of variations that exist.

My answer to this is to focus on the basic push-up. The standard version focuses on proper technique
and the basic benefits of the exercise. Every time variations or “tricks” are applied, our concentration
shifts to that trick, instead of the exercise.

My advice would be to avoid tricks and other variations until you are able to perform about 200
repetitions in a single set. In the meantime, if you want to try some variations, you can widen or
narrow your hand position, increase speed, or swap between push-ups and tricep push-ups.

Do intervals
Do push-ups at intervals, they are much more difficult, but also much more beneficial. A high number
of series alone does not make a difference. Once you are in good shape, doing too many push-ups will
have no effect. Do as many as you can, but in intervals!

GET HUGE WITH THE MILITARY/PRECIDIARY METHOD

For those who didn't know, it is possible to gain mass and size just by doing push-ups. It is a very
common routine for those who are in the armed forces or in prison, and with it they achieve arms of
50 cm and larger.

The typical routine is around 1500 repetitions daily, which would be about 30 sets of 50 repetitions.
Making them should take you approximately 30 minutes. Before I used to do 2000 repetitions a day,

10
but over time it was discovered that 1500 are enough. It may sound impossible, but you can reach that
figure quickly if you invest time and dedication. I've met people who became huge because of this (yes,
even the skinny ones). They looked like they had been lifting weights, but in reality they were just
doing push-ups.

Another routine to increase mass is to perform 1,200 push-ups daily. Every 20 repetitions, the hand
posture is opened 3 cm, and so on until the arms are extended. After this, the reverse process is done,
always performing the 20 repetitions between movements.

Break my record
If you want, you can try to break my mark of 47 repetitions in 30 seconds. I'm a long-armed person,
and I used to do push-ups (which are harder to do), but still, 47 was my best when I was at my best. I
don't remember my mark for 60 seconds, but I estimate that I should be around 85 repetitions, and my
mark for 2 minutes between 110 and 120. I got the record within my platoon, but those who had the
best marks within the company were around 180 repetitions in 2 minutes (they had shorter arms and
used the triceps method).

Push-ups are easy

You just have to do them. If you did it every day for a year, you might be able to do 1,000. Obviously
not in a single series, but in several. It is even possible to reach the point where you can perform push-
ups indefinitely.

I remember that during my time in the Army, our sergeant used to punish us by ordering us to do
push-ups for 30 minutes. I had no idea how many I had done, but that's the way it was...we never
counted, we just kept track of time. They told us, “GET ON THE FLOOR AND DON'T STOP STARING
YOUR FACE AGAINST HIM!” , and they left us there for an hour.

10 counterattacks for the right hand

May 17, 2012 by Johnny N Counterpunching in Boxing , Boxing Strategy No comments

11
If you've ever faced a big puncher before, you probably noticed the strength of his right cross within
seconds of the bell ringing. It can be a psychological obstacle when you are trying to beat your
opponent. It's hard to focus on setting up your jab when all you want is to escape his right hand.

There may be weak jabs and weak hooks but the right hand is almost always a powerful blow—even
from a less skilled fighter. It's the kind of strength that is never forgotten and that's okay; has caused
many knockouts at the professional and amateur levels. Luckily for you, the right hand can open up
many opportunities for your counterattacks. Why be afraid of the right hand when you can use the
opponent's momentum to land your own strong punches?

Here are 10 kinds of classic counter punches for the right hand…

How to counterattack with the right hand

Watch the video above to see the current counterattacks in motion.

The most important skills to counterattack:

Positioning, attention, & training reactions.

12
Counterattacks #1 – Intercept the jab

This is probably the easiest counterattack for the right hand but also the easiest to miss. All you have
to do is extend your left glove so your jab counters the middle while your right hand hits the back of
your shoulder. The easiest way to get knocked out with your counterattack is to leave your chin up and
have your left shoulder low.

Counterattack Tips:
 Raise your left shoulder to cover your chin.
 Aim your glove at your opponent's eyes (very effective for blocking vision, especially if you are
using a quick low jab).
 You can also extend your left glove to your face and push it (it's most effective if you keep your
glove up to your eyes).
 Keep both feet on the ground so you can transfer more force. This also keeps your opponent from
hitting you with his right hand.
 You can also try this counterattack while pivoting clockwise with your front foot. If you are
pivoting, then your counter jab will land ABOVE your opponent's right hand instead of on the
inside.

13
Counterattack #2 – Inside Left Hook

This is a deadly counter to the right hand that requires nothing more than a little clever timing. The
trick to this counterattack is knowing that most fighters rarely throw their right hand directly from
their chin. His hand usually goes back a little and comes down from the chin before he is thrown into a
right hand.

So the trick to that counterattack is to throw your left hook when your right hand moves away from
the opponent's chin. This counterattack is almost launched empty. Even if your left hand connects
before your right hand discovers the chin, it will still cause partial damage

Counterattack Tips:
 Turn your head while throwing the left hook so that your right hand will be pulled back if it
connects.
 Don't worry about having your hook inside your right hand, just throw as if you want to exchange
blows.
 This is also recently known as a “hook check.” You can also pivot out while launching this
counterattack to make you more evasive.

14
Counterattack #3 – Outside Left Hook

This is a similar idea to the last counterattack but this time you try to land the left hook OUTSIDE your
opponent's right hand. Depending on where your opponent places his right glove, this counterattack
may be easier to land than the last counterattack.

If you have long arms or like being more on the outside, it may be easier to counter with an outside
left hook than with an inside hook.

Counterattack Tips:
 It may be easier for him to place his fist outside his guard if he is throwing a vertical punch than a
horizontal one.
 Turn your head outward while throwing the left hook so that your opponent's right hand will be
blocked if it connects.
 Don't worry about having your hook on the outside of the right, just throw as if you want to
exchange blows.
 He can also pivot outwards while launching his counterattack to make himself more evasive.

Counter#4 – Right hand exchange (to the head)

15
This is my favorite – and potentially most effective – counter right hand. Exchange right hands with
your opponent and be sure to tuck your head in a bit as you come in with your counterattack. Your
opponent will be hit by your right hand as you come in front with your own right cross. There are few
counterattacks as deadly as this one!

Counterattack Tips:
 Place your head in one place (preferably to your right) before dodging your head a little to the
right when you counterattack.
 Rely on your coordination and speed more than your strength. Your opponent will be lunging
towards you. Charging Strength will slow your counterattack and make it easier for you to get hit.
He can do a lot of damage just by reaching in with his right hand and connecting first. You can
always follow up with stronger blows after landing your first counterattack.

Counterattack #5 – right hand exchange (to the body)

16
Here's another deadly counterattack for the right hand. Bend your knees and explosively punch your
own right to the body. This counterattack is crippling because he is once again turning towards his
counterattack. Aim for your solar plexus and all you have to do is watch the referee count to 10.

Counterattack Tips:
 Stay standing so you have more room to duck underneath when going for the body. Don't give up
on your intentions by crouching low rather than counterattacking.
 Keep your eyes on your opponent's head and don't look at his body when you hit him. You want to
be able to see the blows that follow and also keep from telegraphing your counterattack.

Counterattack #6 – Block & throw a Left Hook

17
The right hand is probably the strongest punch to recover when compared to other punches. He
carries a lot of strength and is direct. It's not like a weak jab that comes back easily, or a left hook that
naturally curves the hand back to the starting position.

Knowing this, you can easily counter the right hand simply by touching your opponent immediately
after he makes contact with your guard. In this counterattack, all I do is cover myself with a high guard
and wait for him to throw his right hand. As soon as I feel contact from his right hand, I immediately
explode from my defense with my counter hook.

Counterattack Tips:
 Exhale when blocking to help bounce your defender's right hand so it doesn't push you off
balance.
 Counterattack immediately after feeling contact from your right hand.
 Keep your eyes open and look through your guard so you can see the right hand coming.

Counter #7 - Crouch and Jab

18
Lower your right hand and jab over the top. Tap the top of your glove to guide your powerful right
hand away from your face. This is a useful counterattack when you are at long range and/or looking
down on your opponent.

Counterattack Tips:
 Use only a small movement to lower your stroke. Don't bring your right hand too far from your
face because it will expose your face.
 Immediately counterattack. Some people will go down and counterattack as if it were one move
where other fighters will make it two separate moves. Use this which will allow you to react faster.

Counterattack #8 – Dodge to the outside & throw a Left Hook

19
Dodge to the outside of your right hand and land a counter left hook to the head or body. This is a
difficult counterattack that relies on some skill. You can read my detailed guide [how to set up body
hooks]. The rewards are tremendous if you can pull off this counterattack. Not only will you be scared
and careful about throwing your right hand but you will also be able to get closer to do more damage.

Counterattack Tips:
 Place your head to the right before giving yourself more room to dodge to the left without losing
balance.
 The images show a lot of movement to demonstrate the movements. Realistically, this
counterattack is most effective when you use as little movement as possible to avoid the right
hand.

Counter #9 – Shoulder Roll & Right

20
Here is a very easy and very effective counterattack. Pivot away from your right hand to deflect the
force using your left shoulder, then come back with a right counterattack. You can see my guide to
learn how to shoulder turn .

Counterattack Tips:
 Stay on both feet so you can't be off balance when you turn from your right hand.
 He can counterattack again with any type of right hand – a straight one, over the shoulder, or a
hook.
 You can also pivot a little during the shoulder roll to get yourself out of harm's way before
launching a direct counterattack. If your opponent likes to throw his weight towards you, this
small movement will make your opponent miss.
 Try to keep your eyes on your opponent during the shoulder turn, this makes the counterattack
more effective.

Counter #10 – Turn under & pivot, then throw a Right

21
This is a difficult counterattack that can help you escape bad positions and come back with your own
punches. What he does here is spin under the right hand as he pivots out, then comes back with his
own right hand. His right shoulder can hit while going over his opponent. Don't worry. This can be
helpful! Hit him right in his ribs as you go over the top in a way that knocks him off balance and
disrupts his flow.

22
This counterattack can be used against opponents who like to throw their weight towards you, its
movement will allow you to spin under the blow simply by ducking. You can also use this counterattack
to escape when cornered. Turn underneath and pivot through your opponent as he falls on the
counterattack. Then come back with strong counterattacks.

Counterattack Tips:
 Keep your head high so you can aim higher. This will give you more room to turn.
 Imagine leaning forward and going THROUGH your opponent. Place your front foot under your
opponent's armpit and step ACROSS their body. Then allow your natural movement to pivot as
your body weight transfers to your front foot. DO NOT try to twist and pivot around his punch (this
will trap you in front of him), instead GO THROUGH HIM and try to get behind him.
 If your opponent is very aggressive and lunges at you, you just have to crouch and pivot and let
him lunge over you.
 Don't lower your head too low, so low that you don't have time to come up with a counterattack.

Avoid the big right

Evading and counterattacking his right hand requires more than just a memory of common
counterattacks. Listed below are the skills required to counter the right cross (or any punch) in order of
importance:

 Positioning – how to position yourself to minimize the effectiveness of your opponent's punches
while maximizing your own.
 Attention – how to detect a blow before it connects
 Trained reaction - how to respond to your opponent's movement

1. Positioning
Many fighters will complain that they don't know how to evade the right hand. Before you complain
about not being able to evade the blow, let me first ask you a few questions. Why can your opponent

23
throw his right hand without any fear of counterattack? How did your opponent get so close to you? Is
he establishing distance with his jab? Do you have a good jab?

If you don't want to get hit with the right hand, it is important that you are not in the path of your
opponent's right hand! Don't stand still, don't lower your defense, don't leave your left side open. If
you WANT to trick his right hand anyway, then stay out of harm's way for strategic reasons.

Your position determines

What blows your opponent will throw at you.

My point is: where you position yourself in relation to your opponent determines what blows you will
throw. You should at least make your opponent work to throw his right hand instead of giving him a
free chance.

2. Attention

The #1 problem with right counterattacks:

Not knowing what a right hand is until your arm extends.

The number one reason most fighters get hit by ANY punch, not just the right hand, is because they
can't tell it's coming until it's too late. The trick to avoiding right hands is to know that it is a blow
BEFORE it becomes a blow! Many fighters are taught to counter right hands by seeing the right arm
extended, then evade it, then counterattack. Are you like that?…if you are, you are very late.

The most important skill for countering forehands is to learn as many counterattacks as you can, and
to learn how to detect different types of forehands. Develop this skill by sparring slowly and having
your opponent throw different punches at you. After being able to SEE AND ANALYZE many forehands
in slow motion, your brain will remember what they look like and will begin to recognize them at high
speeds. If you start your exercises quickly, all you learn is how to counterattack but you will never learn
how to feel a right hand and its early movements.

24
I don't need to see a right glove extending toward me to know it's a right hand. I can see that the right
hand is coming just from the way my opponent shifts his weight to his front foot and starts turning his
head to rotate his body. By the time he places extra weight on his front foot, I've already
counterattacked him (or gotten out of the way). The quicker you know about the attention of the blow,
the more time you will have to react.

3. Trained Reaction
Assuming you know how to position yourself and have a keen eye for incoming blows, you will only
need to practice counterattacking drills to be able to successfully counterattack. You should devour the
counterattacks mentioned above until they become natural. Exercise counterattacks in the mitts or
during a slow sparring session. Mastering counterattacks is not as important as raising your focus
toward punches.

It's easy to fight back immediately,

you evade and then counterattack.

Theoretically, it is impossible to outhit someone who started hitting first. That is why you should start
counterattacking as soon as possible. The more time you spend evading, the less time you have to
counterattack; which is why I don't like to waste time defending before counterattacking. Defensive
moves are only useful in two situations: one is when you are ready to counterattack immediately, the
other is when the defensive move creates opportunities for you to easily counterattack (evading so
that your opponent stretches too far with your punch). At the highest level of boxing, defending
before counterattacking can make you very slow to counterattack.

The best reaction will always be to counterattack immediately, as I said before, you don't need to wait
for your hand to be fully extended for a right hand. You can counterattack while you are shifting
weight or starting to exhale. I counterattack the moment I feel that my opponent is THINKING about
throwing his right hand.

How to throw a jab

25
While the jab is not as exciting as the cross, hook or uppercut, while the jab is not as exciting as the
cross, hook or uppercut . The jab can hit, push, distract, create openings, or even defend against your
opponent's deadliest blows!
Here is my official boxing guide to throwing a proper jab. It's complete with photos, videos, and
explanations of all the common nuances of the jab.
Learn to throw your number 1 shot!

I don't remember what I wrote 4 years ago when I started the website. That was 2008, now it's 2012. I
hope to redo many of these basic guides with newer and more complete boxing instruction. Thank you
for your patience!

Basic jab technique

The jab is a boxer's most important weapon!

In case you haven't heard before, the jab is your #1 weapon! But why is it your number one
weapon?
Compared to all other punches, the jab is faster, longer, more likely to hit the target, and less likely to
leave you vulnerable. The jab uses less energy than any other punch and still leaves you in a position to
follow up with a dangerous power punch (ie: the right cross). You can use the jab to hit, push, or even
to distract. It is accurate and effective from many angles, even if you have limited skill. Do you know of
any other punch that is still equally effective when thrown while moving?!

The jab is not only an offensive weapon, it is also your best defense! Instead of blocking, sliding or
rolling, you can counter almost any blow with the jab! The jab can do everything: your offense, your
defense, your entire boxing ability can be measured by the skill of your jab.

Although there are many different types of jabs and many different ways to throw them, this guide will
focus only on the basic JAB technique!

26
How to throw a jab

1. Stand in your boxing stance

Hands up, elbows in, hips between your feet, knees slightly bent and back heel slightly raised. Front
foot at slight angle generally pointing towards opponent, rear foot about 45 degrees diagonally. (Note
that my back foot doesn't look very diagonal because the heel is raised, which looks more like 90
degrees.)

 Basically, all you need to do is put yourself in your position and do nothing else. Don't try to "load"
the jab by pulling your hand in front of you or lowering your hips, or setting up in any other way.
 If you don't know what the basic boxing stance is, read my guides on boxing stance: The Perfect
Boxing Stance & Perfect Boxing Stance Width .
 Oh, and please keep your body and hands relaxed.

27
 The beauty of the jab

is that you are always in a position to use it.

2. Spread the glove

Now extend (SHAP) your front glove (left for right-handers, right hand for left-handers) towards your
opponent, while exhaling a breath of air.

 NOTHING ELSE MOVES. Move only your front arm, and none of your other limbs. Don't shift your
weight forward or backward, keep your weight in the center.
 The extension is the fast part of the jab. You have to be relaxed and fast. If you clench your fist too
soon or visualize your fist turning into a brick and hitting your opponent, slow down your punching
speed. Try, rather, to imagine your fist struck up and forward like a swift whip, with your knuckles
striking upwards on your opponent.

28
 Visualize this “upward stroke” with just your hand, not your entire arm! Don't try to hit with the
top of your head, lead the blow with your knuckles. If you find yourself unable to deliver the jab
strongly, try focusing more on arm rotation and adjusting the swinging motion of your fist.

The most relaxed jab is the fastest jab.

3. Rotate your arm

Ok, it's about to get difficult for beginners! As the glove extends outward, TURN YOUR FOREARM
FULLY so that your punch ends palm down and your shoulder rotates to cover your chin.

 You will be rotating the entire arm, the shoulder, the elbow, the fist.
 Rotating the shoulder is what allows the rest of the arm to fully rotate. Instead of just rotating
your shoulder, try lifting your front shoulder. Raising the front of your shoulder gives you more
reach and also protects your chin from counterattacks to the face. It's a good habit to develop for
new fighters, as they often leave their chin exposed when throwing the jab.

29
 Bring your elbow up into the jab instead of out to the sides. The straight elbow solidifies the jab
and gives it a direct angle of attack. By rotating your elbow quickly, you add speed and power to
your jab. The arm also telegraphs much less because the elbow comes directly behind the jab
instead of pivoting up beforehand. (If your elbow keeps swinging out because it doesn't rotate, try
throwing punches while standing with your left side against a wall. This will prevent the “chicken
wing” effect.) Again, bring your elbow forward (rather than to the sides) so your jab comes out
straighter for better power, less telegraph, and straighter punching force. penetration.
 Twist the fist for power and speed. It is not necessary to visualize the arm punching a hole in your
opponent. Your arm rotates because you cannot comfortably throw a forward punch with your
palm facing up. Think about it, your jab starts with your palm facing you, and then your arm
rotates during the jab, and you finish the jab with your palm facing down. The rotation should feel
natural, the fist rotates because your arm rotates!
 Clench your right fist at the moment of impact. The fist clenches and the entire body contracts
explosively for just a fraction of a second at the moment of impact! If you tense before impact or
after impact, it slows your speed, reduces power, and wastes energy.

Rotate the entire arm

provides power, form and defense.

Jab completion!

I know I separate the jab into 3 steps, but in reality, everything happens at the same time. Your arm
extends rapidly outward as you rotate, ending with a clenched fist and the arm simultaneously rotated
to the right with a sharp exhale. The result is a fast and sharp jab!

 Once you finish the jab, pull it back to continue attacking or defending!
***Watch my video above to see the live demonstration of a proper jab!

Common mistakes with the jab

30
Mistake #1 – Elbow sticks out to the side also known as the “chicken wing”

BAD! Don't let your elbow fly off like that. I know you've seen professionals do it on TV or maybe you
discovered it as a cool way to whip your jab up while your hands are down.

Here are some problems you will encounter with a “chicken wing” jab:

 Less power – pros can do the back-slap jab because they are just throwing their left hand out
there waiting to throw their right hand. They are using it as a touch jab. For now, beginners need a
proper jab with enough power.
 Telegraphed – anyone can see it coming. Leaving your elbow out makes it very easy to see and
very easy to parry, because you are pulling your entire forearm instead of just the glove. Every
time I see someone throw a chicken wing jab, I no longer have to block the glove because I can
slap their forearm down every time the elbow gets close. Your jab might also be slower because
the elbow is coming out to the sides instead of coming directly into the punch. (Professionals do it
sometimes quickly, leaving the elbow out and slapping back with their hand.)
 Bad form – the chicken wing jab is not only less powerful and less fast, it is also less direct. The jab
will not be as straight and cannot force its way cleanly into a tight guard. There may be times in
fighting when you need a very straight jab to push forward, and a side elbow is not going to allow
the angle or stability for that.

Mistake #2 – dropping your right hand

31
Whoa! How did this happen? Everyone knows what this clown is going to do next! Anyway, dropping
your right hand is simply dangerous. It leaves him vulnerable to counterattacks from left hooks and
straight right hands that follow. An opponent with long punches will counter all your punches with left
hooks.

 Keep your right hand close to your face when you use the jab. A good trainer will break this bad
glove habit out of you from day one. My trainer used to slap me with left hooks any time I dropped
my right hand, not just during jabs.

Mistake #3 – reaching with your head

Many fighters do this for their reach or power. Hey, it works if you want to steal a quick point or have
some tactic behind it. As for general boxing purposes, this is a bad technique.

32
 Decreases power and balance – leaning forward reduces your power because you are falling onto
one leg instead of staying on two. This creates less balance and makes it even harder for you to
regain your posture (pulling your back is easy, pulling your head back might not be).
 Decreased right hand power – leaning forward also means you are taking the weight off your back
foot. This will make it harder for you to throw a right hand since you don't have any weight back
there to swing hard and deliver a right cross. Your only option for delivering a powerful right cross
is probably to lean even further forward. One day, you will pay for this!
 Vulnerable – you are already vulnerable when throwing a punch, but going forward makes you
especially vulnerable! First of all, everyone knows that you should never bring your head forward
with your jab. A good opponent is going to take you down with a perfectly timed right hand
because you lunged at it.
 A wise rule would be to keep your head behind your shoulder. Try again, throw a regular jab and
keep your head back – see how your shoulder comes to protect your chin? Now lean forward with
the jab and you will see the head next to the unprotected shoulder.
 If you want to come forward or have better range, use a jab step which will have even more power
and won't sacrifice your balance or unnecessary vulnerabilities. (A jab step means taking a step
forward with your front foot while throwing your jab.)

Mistake #4 – Not raising your shoulder

33
See the difference between raising your shoulder versus not raising your shoulder? The result is less
energy, less reach, less rotation, and even leaves the chin open to right counterattacks. Beginning
boxers should practice until they no longer make this amateur mistake.

Mistake #5 – Getting up with the jab

34
Whoa! Why are my legs so straight?! Why am I trying to stand up so tall?! Many beginners make this
crucial mistake because they were taught that the power of the punches comes from the legs. This is
true, but that doesn't mean you should stretch your legs while you get hit.

Straightening the legs during jabs results in:

 Less success – this way you will obviously have less balance and less energy because you take
ground from yourself during the hit. In any case, you have to stay down so that your legs can exert
more force against the ground during the entire moment of impact! Go to a heavy bag and try to
punch as you get up. Then try again while staying down (or even let yourself fall a little). Which
one has more power and balance?
 Less control – if you stand up, you won't be able to move quickly from your position or go to other
shots or wade, etc. Stay low so you can be more stable and able to move yourself powerfully.

Mistake #6 – Turning your foot or body

35
This is not a bad technique, it is just not a jab. Turning your foot and body gives you a totally different
shot called a “left cross.” Most beginners will probably resort to this technique in an effort to increase
their jab power. The jab is straight, fast and surprising. A left cross is rotating power so it is hardly
different from all other punches.

The left cross definitely has more power, but lacks many of the qualities of the jab:

 Speed – a left cross requires more body movement than a jab. It will take more time and more
energy. Being that all of your non-jab punches are power punches, you should really let your jab
do all of your speed work for you. Don't worry about power, the jab will set up your power
punches for you!
 Reaction time of a right cross – the right hand is faster after a jab than a left cross. The reason is
simple: during a proper jab, your body does not rotate however during a left cross, the body
rotates in the opposite direction of your right cross, which delays your throw.
 Left Hook Reaction Time – Now that you have lost your rotation on a left cross, you cannot follow
up with a jab or a left hook. Well PUEEEEEEEEEE, but it's not going to be that fast. It's best to keep
that body stable and not lose energy until you see openings for more powerful hits.

36
 Variety – The jab is beautiful as it is. For what it lacks in power, it makes up for it in utility. There
are many variations of the jab that are incredibly fast and useful in endless situations. It would be
a poor strategic decision to give up all the qualities of the jab for the sake of power.

The left cross is not a jab,

Not even a more powerful jab.

Jab Variations

These are some fun variations for the basic jab. You will need to master ALL of these in order to be a
successful boxer! (Note: I won't be putting up any images for these as they will have their own
instruction guides later.)

Jab Step

The jab step will probably become your number one punch because it is fast, powerful, and carries
range. It is more powerful than a regular jab and also has more range because you are stepping
forward.

The most common mistake is trying to go too far. What ends up happening is that your punch ends
before your foot hits the ground and you have less power or are countered or pushed off balance
because you are floating during the jab.

Try to stand just out of reach of your opponent and then use just a small step to get into range. This is
what makes you fast, powerful and efficient! The pros take small steps, not giant ones that leave them
vulnerable in the air.

37
 Step jabs have more power and range than regular jabs,

Making them your #1 weapon!

How to throw a step jab

1. Step forward with your front foot (just a few centimeters) so you throw the jab.
2. Recover your foot back while you recover your front arm.
3. Each jab step should bring you a few inches closer to your opponent.
***Note: You can also throw jab steps backwards. Strike while stepping back with your back foot and
recover with your front foot as you recover with your front arm.

Body jab

The body jab is incredibly useful when landing body shots, distracting your opponent below for right
hands above, or even pushing him off balance. The body jab is also a natural counter to the jab. The
common mistake is to direct your jab to the body by facing the body itself (rather than the head)
AND/OR crouching too low when doing so. In any case, crouch only enough to avoid an opposite blow
(such as a jab). Otherwise, crouch is not necessary to land body shots!

Body jabs can hit

o PUSH your opponent.

How to throw a body jab

1. Start from your natural boxing stance, don't crouch!
2. Throw a jab step, but bend your knees and waist while aiming your jab at your opponent's body.
Taking a small step allows you to go lower without having to bend down too much and helps you
release your body weight into the swing.

38
3. The body is a softer target than the head, so you need more of a thrusting jab than a sharp jab to
do damage. You can “push” a little longer while driving your jab into his body. This can even push
him off balance if he blocks it.

Jab pivot

The pivot jab is useful in both offensive and defensive situations as it allows you to attack your
opponent while putting yourself out of the way. Offensively, pivot jabs allow you to attack while
circling your opponent. Defensively, pivot jabs allow you to counter the attack as you move your body
out of the way.

The most common mistake is to over-rotate pivot jabs. Jabs thrown with a wide swing have less power
because he was floating too much on one leg. Pivoting too wide can also end up turning your
opponent's back and/or make it harder for your right hand to hit. Unless your jab pivot is purely to
escape the corner and turn towards your opponent, smaller pivots are usually more ideal. The general
idea is to swing just enough to avoid your opponent's attack, otherwise your focus should be on
grounding your feet as quickly as possible to counter.

The pivot jab allows you to attack,

while moving out of danger.

How to throw the pivot jab

1. Throw a jab while rotating your body while your back foot swings behind you. This will cause it to
turn to the right (for orthodox boxers) or to the left (for left-handed boxers).
2. As he spins, he allows his opponent's blow to miss the space it was occupying. The pivot jab
requires some timing skills.

power jab

39
The power jab is a difficult and crucial skill to master. It's probably impossible to learn from this short
guide, but here's how it works. The power jab is simply a jab thrown while throwing the body
downwards. It is a punch thrown while your hips are projecting the force downwards!

In times where you see an opportunity to land a jab, but nothing more, the power jab will make a big
impression. At all other times, it is best to land a quick jab and immediately follow up with a right
cross, left hook, etc. In other words, the power jab is ideal for POWER potshot-ing.

The most common mistake is to try to use power punches like your normal jab; No more waiting for
opportunities instead of creating them with quick, light strikes.

The power jab is useful for landing single blows,

but not for combinations of blows.

How to throw the power jab

1. Throw a jab, while dropping your hips slightly. It can FEEL like a free fall.
2. Allow this hip drop to happen simultaneously as you throw the jab.
3. At impact, land the jab while your hips and legs exert a LITTLE downward force to counteract the
fall. His jab hits at the same time as he “grabs” his hips. Again, the hips and legs are just exerting
force, they don't actually move... and they don't hold or move the hips from their position. Jab
power is something you feel, not something you see.
***NOTE: The “hip drop” is so you can finish the jab while your hip drops (a little). The hip drop is not
for you to go down and then up. Again, you want to end the jab when your hip is applying downward
force.

Final thoughts on the jab

It doesn't matter what style of fighter or what level of fighter you are. The natural game of boxing
gravitates towards a jab fight. If you like boxing or fighting, high volume or high power shooting,

40
attacking or defending, you will need a jab. A stronger fighter needs a jab to create openings for the
right hand, just as a weakened fighter needs a jab to keep his opponent at bay. The jab is essential if
you are trying to win by knockout or decision.

Lower level fights are usually about power and endurance. Higher level fights are usually about speed,
precision, timing, range and skills. I don't have to tell you what the longest, most accurate, fastest
punch is in boxing. The better you want to become at boxing, the better your jab should be!

The more skillful a boxing match is,

The jab becomes more important!

FINAL TIP: The jab is for boxing, not fighting.

Don't use the jab in a way that puts you off balance or exposes you, or prevents you from using your
most powerful punches. The jab is not the best weapon because you can exchange blows with it, it is
the best weapon because it prevents you from having to exchange blows!

41