Jennifer Chieng - Badass Boxing Workouts: A Hard-Hitting Program to Smash Stress, Have Fun and Get in the Best Shape of Your Life

BADASS BOXING

WORKOUTS

A HARD-HITTING PROGRAM TO SMASH STRESS, HAVE FUN & GET IN THE BEST SHAPE OF YOUR LIFE

JENNIFER DUGWEN CHIENG

Text copyright 2019 Jennifer Dugwen Chieng. Photographs copyright 2019 Joshua Brandenburg. Design and concept 2019 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the internet) will be prosecuted to the fullest extent of the law.

Published in the United States by:

Ulysses Press

P.O. Box 3440

Berkeley, CA 94703

www.ulyssespress.com

ISBN: 978-1-61243-889-4

Acquisitions: Bridget Thoreson

Managing editor: Claire Chun

Project editor: Claire Sielaff

Editor: Shayna Keyles

Proofreader: Renee Rutledge

Indexer: Sayre Van Young

Front cover design: Raquel Castro

Interior design and layout: what!design @ whatweb.com

Photographs: Joshua Brandenburg

Models: Jennifer Dugwen Chieng, Bridget Grace, Raquel Harris, Henry Lee

Please Note: This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program. This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or other products mentioned or pictured within is claimed or suggested. All trademarks that appear in this book belong to their respective owners and are used here for informational purposes only. The author and publisher encourage readers to patronize the quality brands and other products mentioned and pictured in this book.

CONTENTS

INTRODUCTION

I want to commend you for taking initiative toward a healthy and active lifestyle. I am excited to help guide and challenge you in your journey to reach your fitness goals by developing your boxing skill set.

My intention for this book is twofold. First, I hope that undertaking the challenge to learn a new skill set gives you a sense of empowerment, as it did for me when I first started boxing years ago. Embracing new challenges is key to revealing capabilities and unfolding your potential, whether you are a competitive athlete or a hobbyist. Second, this book aims to fill in the intricate details of boxing technique, and concepts, which are simple in theory, yet often prove to be challenging in execution. Throwing a punch, for example, is the simple concept of connecting a maximum amount of generated force to a perceived target. The real challenge falls with your ability to coordinate and control your movement. Developing this ability requires a great amount of time and patience, a diligent effort, and of course, the application of proper body mechanics to ensure effective and efficient execution. Moreover, understanding how to control your movement using proper form and weight distribution helps prevent injury.

As a former Olympic boxer and current mixed martial artist, it took me years to develop my skill set. I continue to work on my craft as a life-long learner of martial arts. Thats the beauty of martial artslearning does not stop with your achievements; you can only improve. With this in mind, lets embark on this journey together!

Using This Book

This book will provide detailed instructions on boxing techniques that can be incorporated into a fitness regimen. It starts by familiarizing you with a list of boxing terminology. We will examine techniques, including basic punches such as the jab, cross, hook, and uppercut, and we will build upon each of these punches to create multiple sequences or combinations utilizing efficient movement. You will also learn how to generate power and speed in your punches. It is important for you to understand the proper body mechanics that maximize the impact absorbed by the target from any given punch.

The book will also emphasize detail in footwork, as footwork is the foundation of effective offense and defense. Additionally, developing a solid foundation in footwork is fundamental to learning how to connect your punches with a moving target at a high rate. Although this book assumes a stationary target for beginner learning purposes, the exercises within apply to both moving and stationary targets alike. Techniques in the footwork section include movement and striking along various planes of motion (frontal, sagittal, transverse), as well as how to pivot, advance, retreat, and understand weight distribution and balance. In terms of defensive techniques, the book will examine basic methods to avoid punches through slips, dips, catch and throw, parries, circles, and pivots. Youll learn how to incorporate these techniques when shadowboxing to further develop muscle memory, rhythm, and coordination.

Following the introduction of punches and footwork, you will be guided through several exercises designed to gradually develop the muscle memory necessary for each technique. As we move into the shadowboxing portion of the book, you will gain an understanding of the essential role it plays in helping develop skill areas such as effective punching technique, generating power through speed, muscular endurance, and balance and stability. The exercises in the later sections include punch combinations, footwork, defensive technique, and other plyometric exercises designed to address development in each of these skill areas.

Taking into consideration that this might be your first attempt at boxing, we will also address adjustments to correct common mistakes that occur, such as leaning too far forward, leaning too far backward, or overextending when throwing punches. As you continue to develop your boxing competency, in addition to improved coordination and efficient movement, you will naturally begin to increase the intensity of these exercises, which is important for a higher output of work.

As this book aims to establish a strong foundation for beginners, we will examine boxing fundamentals assuming a stationary target. Therefore, this book will exclude the following advanced concepts that require execution on a moving target:

Managing time and distance

Offensive and defensive strategies based on technical style of a moving target

Advanced offensive and defensive strategies based on physical attributes of a moving target

Controlling distance and influencing the direction of a moving target

Feints

Advanced defensive and offensive technique

Advanced footwork and ring control

Advanced counterpunching technique

CHAPTER 1

TERMINOLOGY

In this chapter, we define specific phrases and words to help familiarize you with boxing terminology.

Boxing stance: Your boxing stance is your neutral and ready position. There are two types of boxing stances: orthodox and southpaw. Orthodox stance is favored by right-handed boxers, while southpaw stance is favored by left-handed boxers.