FITNESS | Commando Boxing - How to Box


What Are Your Limiting Factors?

Getting outstanding results in any boxing or fitness program means learning how to overcome any limiting factors in your life.

What Limiting Factors Are Keeping You From Reaching the Top?

Photo by vrogy

Finding and removing the obstacles in your way makes your journey much quicker, more enjoyable and effective.

Your top priority should be to identify anything that is holding you back so you can ruthlessly eliminate it.

Doing that requires a good dose of inward looking. In most cases it's personal and what may be a limiting factor for you may not be for someone else.

How to Get Everything You Want with SMART Goal Planning

SMART + Emotions Goal Planning

Goal setting and planning is your golden ticket to having everything you want and living the life you want to live.

Considering that the alternative is to live a life that is heavily influenced by your environment and everyone else around you - it amazes me that so few people actually take the time to do proper goal planning.

The truth is that if you do not design your life someone else will design it for you.

Do you think it's coincidence that almost 50% of the world's wealth is owned by 1% of the population or that only a handful of boxers work their way to the top of the boxing charts and win world championships?

Secrets of an Early Morning Routine

Every day starts the same at 0500hrs...

Early Morning Peace

Photo by Rainy City

A faint tune begins to play on the phone next to my bed - it's soft enough not to inject adrenaline directly into my heart but loud enough that my brain registers that another morning has arrived.

Bathed in the soft blue light of the screen, I clumsily reach over and swipe right to silence the alarm. Then I lie back and wait.

At 0505hrs I'm signaled yet again - this time by the less than serene beeping on my watch. It never beeps more than once as, by now I've regained control of my senses and my finger hovers over the bump of the button, poised and ready to turn it off. My brain begins to churn through some list of what I want to accomplish that day.

What Makes a 52 Year Old Decide to Start Boxing?

Photo by Ryan Dickey

I received an email from Gerhard Potgieter, a 52 year old who seriously took up boxing to improve his fitness level about 8 months ago at the time of this writing. I asked him if he would mind sharing his story and the challenges a 50+ year old newbie to the sport has in regards to training and anything else he might find useful. Thankfully, he did and I think you'll agree that his story below is both inspirational and testament to what you can do if you put your mind to it.

Special thanks to Gerhard for writing this, and I would encourage you to leave comments for him after the article especially if you want clarification or to offer words of encouragement.

What's Your Ideal Weight Class

Is the boxing weight class you are currently in, the one you should be in?

The Weigh In
Photo by World Series Boxing

A few people have asked me if they are in the right weight class. So, here's how you find out what your ideal natural weight class is.

Boxers have pretty small amounts of body fat on their bodies. This makes perfect sense since it is their muscle that helps them perform better, not fat. There simply is no good reason to be carrying more fat on your body than what it needs unless you plan on living somewhere really really cold where the extra insulation might come in handy.

Your Rest and Recovery Plan

You only spend about 6.3% or 90min of your day training. Most of us spend the other 93.7% or 1350 minutes in some state of rest and recovery.

Patrick Gallagher (R) punches Dolce and Gabbana Milano
by WorldSeriesBoxing

Learning how to maximize that time for recovery is probably the least understood and least utilized way to enhance performance - which is funny because it's also the easiest and most enjoyable.

You've probably heard it said that the gains you make aren't made in the gym. They are made in-between workouts when your body can repair the damage you did by adapting to perform better the next time. This cycle of fatigue, destruction, and repair is what makes you stronger as your body adapts to what you force it to do.

Discover Why Boxers do Roadwork

Mention boxing to someone and they might think of a sweatsuit clad boxer doing early morning runs.  Roadwork is the term used by boxers to describe the time spent pounding the pavement (running).  

Image courtesy of Vlado at

More and more frequently we are seeing articles reporting that running is more harmful than beneficial.  Some medical studies are suggesting that people running long distances or exercising vigorously over a number of years develop signs of cardiovascular disease.  They may have increased calcium deposits in the arteries (plaque buildup) and experience changes to the heart that are not conducive to living longer.1

A Matter of Habit

Meet Bob
Image courtesy of David Castillo Dominici at

I want to introduce you to Bob and Jim (or Melanie and Stephanie for you gals out there).  

Bob (Melanie) is that guy/gal we all aspire to be.  He's built like a brick shit-house, ripped six-pack abs, highly successful, wealthy, has a huge social circle, crazy popular.  

Jim (Stephanie), on the other hand, is more like most of us end up - overweight and flabby, lacking focus, energy, and motivation, stuck in a job he hates paying off debts he's accrued, has a few friends but isn't leading the charge.

So what's the difference?  

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