Jamie Dumas - Fitness boxing : the ultimate workout

FITNESS BOXING

THE ULTIMATE WORKOUT

ANDY DUMAS & JAMIE DUMAS

THE CROWOOD PRESS

First published in 2014 by

The Crowood Press Ltd

Ramsbury, Marlborough

Wiltshire SN8 2HR

www.crowood.com

This e-Book first published in 2014

Andy Dumas and Jamie Dumas 2014

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information storage and retrieval system, without permission in writing from the publishers.

British Library Cataloguing-in-Publication Data

A catalogue record for this book is available from the British Library.

ISBN 978 1 84797 813 4

Dedication

Dedicated to our parents, Eve and Cliff Dumas Sr., and Joyce and Joseph Lipton

Acknowledgements

Our thanks go to Sergio Martinez, Floyd Mayweather Jr, Jose Sulaiman and Mauricio Sulaiman of the World Boxing Council; Jill Diamond, WBC female championship committee; Cecilia Brkhus and Greg Post; the team from Prime Time Personal Fitness & Boxing; Russ Anber, Julia Smith and everyone at Rival Boxing; Jeff McCarrol and Gabriella Ralph of the Ontario Racquet Club. We are also grateful to our photographers: Nikola Novak and Naoki Fakuda, Tanya Caruana, Leandro Almanzor Dumlao, David Hart, Andrew Finnigan, Donovan Irving, Angie LaFontaine, Kyla McCall and Ryan Moore.

Photo Credits

Cover photographs and instructional photographs by Nikola Novak (www.nikpix.ca).

Boxing champion photographs by Naoki Fakuda (www.naopix.com).

Additional photographs by Andy Dumas, Jamie Dumas (www.andydumas.ca) and Kyla McCall.

Disclaimer

Please note that the authors and the publisher of this book, and those others who have contributed to it, are not responsible in any manner whatsoever for any damage or injury of any kind that may result from practising, or applying, the principles, ideas, techniques and/or following the instructions/information described in this publication. Since the physical activities described in this book may be too strenuous in nature for some readers to engage in safely, it is essential that a doctor be consulted before participating.

Also by Andy Dumas and Jamie Dumas: The One-Two Punch Boxing Workout, Knockout Fitness, Old School Boxing Fitness and Successful Boxing.

When I was growing up in Argentina, boxing was almost a religion in my home. Every time there was a fight, my family and friends would get together at my house and watch the match. My work ethic and determination served me well in sport: as a soccer player, as an award-winning cyclist, and as a tennis player who relished the one-on-one competition. In these sports I would out-think and outwork my competitors. Then when I was twenty years old I found boxing. There was something deep inside that told me I would be successful at it, and on my second day in the boxing gym I knew in my heart and soul that I would be a world champion one day.

Although much of a boxers workout regimen is based on old-style training, boxers these days are better prepared and fitter, and they train smarter. It is an amazing fact that many of todays champions are in their mid-to-late thirties. To compete in the toughest sport in the world, at its highest level, at this age, is incredible. I always train to be in the best mental and physical condition possible. There are many benefits of training like a boxer. To get a lean, strong, toned body you have to make a commitment and follow a logical plan. I know that when I finally retire from the ring, I will stay in shape by continuing with the best cross-training routine ever created the boxers workout.

The fitness boxing workout is the ultimate cross-training programme that conditions the entire body. This book provides the best of traditional boxing training and combines it with the current approach to elite physical conditioning. It is an exciting and challenging workout that is never boring and is packed full of information on proper technique, conditioning and motivation. After completing the twelve-week programme you may not be ready for a title bout, but you sure will feel like you are.

Ignite your passion for fitness. Box your way to a stronger, leaner, and healthier body and attain the astounding power, agility and endurance of a champion without stepping into the ring.

Sergio Maravilla Martinez

Sergio Martinez was the World Middleweight Champion from 2010 to 2014. He is also the former WBC Super Welterweight Champion. His professional record consists of 51 wins, 3 losses and 2 draws. Sergio was named the 2010 Fighter of the Year by Ring Magazine and at one point in his career he was ranked as one of the top 3 pound-for-pound boxers in the world.

Sergio Maravilla Martinez.

PREFACE

Boxing for fitness has taken the fitness world by storm. That can be good and bad. What is good is that this ancient sport of boxing provides a fantastic workout. The downside is that whenever an activity is adapted for the general public, it can become so watered down that the integrity of the original sport gets lost.

Fitness boxing is not boxercise, cardio-boxing, or plyo-boxing. This book is an introduction to the training of real boxers what they do to prepare for battle in the ring. Our fitness boxing programme takes the best part of a boxers training regimen and provides an exhilarating cross-training workout. Guidance is provided for you to learn to train like a boxer, including challenging interval workouts, proper execution of exercises and body awareness, nutritional advice, stretching and recovery.

The science of fitness training has changed dramatically over the years with the advanced knowledge of how the body functions and how it responds to exercise, proper nutrition, strength training, recovery, and relaxation techniques. Boxing training however continues to work with the tried and true principles and training regimens that have not changed for almost one hundred years. Certainly the technology and design of the equipment have evolved and improved, but the heart and soul of the boxers workout the heavy bag, speed bag, medicine ball, jump rope, and the committed training schedule have not changed much. The reason for this is simple. It works.

The programme described here lets you feel your power on the heavy bag, the quick responsiveness resulting from focus mitt training, the heightened foot speed, agility and quickness from jumping rope, the developed musculature from working with the medicine ball, and the resulting improvement of your aerobic capacity from roadwork training. To keep the muscles responsive and healthy, stretching routines are included for each workout, along with nutritional information.

Andy Dumas.

Jamie Dumas.

The training techniques and routines in the book have been inspired by the great boxing champions and coaches of the past and present. Their dedication and passion for the sport reveals the commitment they required on a day-to-day basis to be at their best. These programmes and workout schedules have been developed over a twenty-year period.