Andy Dumas - Old School Boxing Fitness: How to Train Like a Champ

Also by Andy Dumas and Jamie Dumas:

The One-Two Punch Boxing Workout: 12 Weeks to Knock-Out Fitness

Copyright 2013 by Andy Dumas and Jamie Dumas

All Rights Reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.

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Library of Congress Cataloging-in-Publication Data is available on file. ISBN: 978-1-62087-609-1

Disclaimer

This book and the information contained herein is for education and entertainment purposes only and does not advocate or prescribe a specific exercise or nutritional plan for anyone, regardless of age, sex, or experience level.

Like all bodybuilding, exercise, fitness, health, and nutrition books, we strongly advise that you get the approval of a qualified medical/health authority before beginning any exercise program or making any dietary changes. The authors, publisher, people featured, or anyone associated with this book in any way shall not be held liable for anyone's actions either directly or indirectly.

Photo Credits

Cover photograph by Troy Moth, www.troymoth.com

Interior photographs by Troy Moth, and Ivan Krolo

Photo of Julio Cesar ChavezNaoki Fukuda, www.naopix.com

Photo of Layli Ali by Naoki Fukuda

Photo of Muhammad Ali & Andy Dumas by Jeff Julian

Printed in China

Dedicated to our Parents:
Eve and Cliff Dumas Sr.
Joyce and Joseph Lipton

Five-time world Champion Julio Cesar Chavez

B oxing is in my blood. From my first pro fight to my final fight, my conditioning, talent, skill, and confidence allowed me to compete professionally for over 25 years, in 115 pro fights, winning 5 world titles.

Being a fighter has always been a large part of my life. I believe that pushing myself to the limit and being the best I can be has lead me to success.

Throughout my boxing career, I faced the most talented and greatest fighters in the world. Each and every time I stepped into the ring, I met the challenge with determination and the knowledge that I was physically prepared.

Boxing training works each and every aspect of physical conditioning and has kept me in shape. My muscles stay toned and strong, and my mind stays sharp and positive. The training enabled me to fight into my forties and allowed me remarkable opportunities and experiences.

At one time, the raw training regimen of boxers was only for the toughest of men. Hours and hours of training and conditioning were spent preparing for competition. Now the Old School Boxing Training Program selects the best of this old school training and incorporates it with the latest scientific and technical information. It gives a unique blend of old and new training routines for a complete workout for both men and women. The information in this book offers you the key to your ultimate fitness dreams, providing insight and inspiration to start and attain your own personal fitness goals.

The Old School Boxing Training Program takes you through a day-to-day workout schedule utilizing cross-training methods. The program is broken into three training sessions: boxing training, cardio-conditioning and muscle conditioning. Extensive information combined with pictures and diagrams describe all aspects of boxing training, from the basics of throwing a punch to the tried-and-true conditioning methods for cardio and muscle development.

This program offers a safe and effective path for the novice to learn the physical requirements of training like a boxer. The material is presented in such a manner as to allow the newcomer the basis for developing an improved fitness level and provides a vigorous and challenging workout for the seasoned athlete.

Julio Cesar Chavez

Born in Culiacan, Mexico, Julio Cesar Chavez is one of greatest pound-for-pound fighters in boxing history. He won five world titles in three different divisions. WBC Super Featherweight (1984), WBA Lightweight (1997), WBC Lightweight (1988), WBC Super Lightweight (1989), IBF Junior Welterweight (1990), and WBC Super Lightweight (1994).

Chavez holds a record of 108 wins, six losses and two draws, with eighty-seven knockouts. He holds the records for most successful defenses of a world title (27) and most title fights (37). Chavez also earned the second-best winning streak (89-0) of an undefeated fighter in boxing history.

In 1993, a record crowd of 136,274 people showed up at the Estadio Azteca in Mexico to watch him knock out Greg Haugen in the fifth round. For many of his fans, this was the very pinnacle of Chavezs career.

Andys Inspiration

The fluid agility of lightweight boxers and the heart stopping power of heavyweights can be yours without having to step into the ring. The strong, taut con-ditioned muscles, developed cardiovascular system, superb agility, and coordination have resulted from boxings unique training workout. Unlike conventional workouts, boxing is not a means to an end, but an end in itself. The punching bag offers not only fitness and strength, but perhaps more importantly, sport. The agility, coordination, and spontaneous creativity required by the punching bag far exceed the mental stimulation achieved with treadmills or elliptical machines. And just knowing that you can pound the heavy bag for four or five rounds heightens your sense of security and personal confidence.

The Old School Boxing Training Program incorporates mainstream fitness with tried and true boxing training techniques and methods used by some of the worlds best-conditioned athletes. With shadow boxing, target mitts, speed bag/heavy bag work, skipping, muscle conditioning and flexibility, we dont just scratch the surface of boxing in this workout!

In my early teens, I received my first heavy bag. My dad and I hooked up a chain around this great old tree in the backyard. He showed me how to wrap my hands, put on my boxing gloves, and he said one wordGo! Four rounds later, I was completely exhausted. I discovered that pounding the heavy bag is a great source of tension release, a primal therapy of sorts. Not only does it burn serious calories and tone muscles, it also benefits the psyche. I was hooked from that moment. This was the beginning of my passion for the sweet science. To this day, its still the toughest workout Ive ever done.