Frequently Asked Questions | Commando Boxing - How to Box

Frequently Asked Questions

About the Commando Boxing Online Boxing Club (3)

There are some really good coaches and trainers posting instructional boxing techniques on Youtube that are free to watch and use.  I regularly check them out myself to see what else I can learn in this great sport and I'd encourage you to spend some time looking at them too.  I'd even say that some are more professionally filmed than what you're going to find in the club area.  

The problem that Commando Boxing solves for you though - is how to take all those techniques and put them into a training plan that will ensure you learn them effectively while increasing your strength, power, speed, stamina and other markers of athletic performance.  With the club you get five levels of training that progresses in difficulty and skill level.  It is step-by-step so you learn something and then build on it - there is no guesswork on your part.  You just commit to and do the training as assigned on any given day.

So you can try and learn completely on your own using free videos on Youtube or do that while you also use the support system that Commando Boxing provides to speed up your learning and keep you on track while you do.  And be sure to let me know when you find a good technique - I'm always looking to increase my repertoire.

If you're already getting the results you want - then you probably don't need the training plans in Commando Boxing - stick to what's working - but if you want a training plan that is going to challenge you and is designed to progressively increase your level of boxing skill and fitness then join the club.

The key word though is progressive. I will warn you that I expect everyone to start with the White Wrap - Level 1 - Phase 1 regardless of how fit or capable you think you are - so if you are more advanced that may not instantly appeal to you.

That first 28 days is skipping (right from square one so you can learn the basics and eventually another 65 other jump rope moves), shadowboxing, and body weight training. That should be your primary focus along with establishing a training habit and ensuring your nutritional profile is good to go.

If you're already following a pretty intense training regimen then that first 28 days may sound pretty easy. In reality it can be a lot harder than it looks - as the rounds/exercises are timed - you can make it harder or easier on yourself by how hard you push yourself during the work cycle.

Phase 1 is all about foundations and making sure you can move any muscle you already have on your body. It also features two days/week of active rest/recovery which includes mobility exercises and foam rolling. From there, subsequent phases include weights, heavy bag work, plyometrics and so on as things progress. But every 12 weeks you return to a body weight program to give your body a stress break and a chance to recover fully while making sure muscle is functional.

If you work the training plan and trust the programming - in the long run you're going to be far stronger, faster, and fat and injury free. You'd just have come to terms with the fact that not lifting or running or whatever for a few weeks is a good thing in the overall scheme of things. If you can't do that then you "could" supplement with your own training - but I think you'd be pleasantly surprised how effective it actually is.

I'll be honest with you - pretty much any training plan you find on the internet will improve strength and help you lose weight if you use it.  The key is to pick one and stick with it.  Consistency is what matters.  I've got some things built into your club dashboard to help you with that consistency including a workout checklist of sorts.  You get a happy face whenever you complete one.

I'm actually surprised this question came up given how many times I've said that boxing is the most effective training on the planet - but in a nutshell - the answer is yes.  Boxing training plans in general will do wonders for your levels of strength, speed, and burn off any excess fat you may have and the progressive training plans in the club are no exception.

About the Commando Boxing Body Transformation (CBBT) Program (2)

In Commando Boxing Coaching, I take small cohorts of men and women and personally coach them for a full year to achieve the body transformation they are looking for.  On the other hand, CBBT is a three month modular program (13 weeks) that is more self-guided.  I'm still around to mentor clients, but it is more for people who don't feel as though they need me to look over their shoulder all the time and can follow instructions on their own.

Because of that, it costs less.  Where a Commando Boxing Coaching client pays $149 to register and $149/month, the CBBT program costs just $149 for first three months, then $99 every three months after that for as long as you decide you need the mentorship

Because it is modular - CBBT clients have the option of exiting the program after every three months whereas I require a one year commitment from my Commando Boxing Coaching clients.

I take small groups (cohorts) of men and women, and mentor them for 3 months (13 weeks), to help them completely transform their bodies - often completely transforming their lives in the process.  I mentor clients with step-by-step instructions, daily habits, training, and nutritional guidance to make the right choices concerning their health and wellness on a consistent basis to:

  • Eat and train to add muscle and reduce fat - to achieve a boxer's physique
  • Manage stress
  • Get better sleep and recover faster
  • And have fun in the process...

By teaching clients foundational boxing techniques and using proven methods of habit formation and psychology, I'm able to achieve dramatic, lasting body transformations.

About the Commando Boxing Coaching (CBC) Program (12)

I take small groups (cohorts) of men and women, coach them for 12 months, and help them completely transform their bodies - often completely transforming their lives in the process.  I mentor clients to make the right choices concerning their health and wellness on a consistent basis to:

  • Eat and train to add muscle and reduce fat - to achieve a boxer's physique
  • Manage stress
  • Get better sleep and recover faster
  • And have fun in the process...

By teaching clients foundational boxing techniques and using proven methods of habit formation and psychology, I'm able to achieve dramatic, lasting body transformations.

Good question.  Are you:

  • Ready to change the habits that dictate how you look?
  • Willing to accept my advice and guidance?
  • Able to start making better decisions concerning what you eat and how you train, with my assistance?

If so, then of course CB Coaching will work for you.

In fact, I'll guarantee that it works for you.

If you do 80% of what I ask you to do - you'll not only have the body of your dreams, but you'll also have the habits that will keep it that way for as long as you want it.

Now, if you still do that 80% and you're not happy with the progress you made - for whatever reason - you get all your money back.  It's that simple.

Commando Boxing is for men and women between the ages of 16 and 70 who want a boxer's physique, fitness, and health level - more muscle, less fat, increased endurance, stamina, power, and speed - looking and feeling fantastic.

The focus is on using boxing and military style training to completely transform your body in a safe and enjoyable way.  

And, the outcome is the body of your dreams and the lifelong habits and mindset that will keep it that way.

CB Coaching is not for those who already have the body they desire - or close to it.  It is not for those looking to learn advanced boxing techniques or to compete.  While it can improve your level of fitness, if you're already a bodybuilder, amateur or professional boxer, or experienced athlete - it is not for you.

It's simple.  All you have to do is keep your compliance rate in the program above 80% and at the end of the year if you aren't happy with your results, then you tell me and I give you back every penny that you spent.  I won't pester you with questions or hassle you - you'll just get your money back.

I do this, because I know that if you do what I tell you to more times than not, that after a year, you will have made fantastic and dramatic changes to your body and developed life-long habits to support your new look.  Who wouldn't be happy with that?

Ask another personal trainer to guarantee their results - see what they say :)

Yes, I do.

If you participate in CB Coaching and do at least 80% of what I ask you to do, then your body will shed the fat, add the muscle, and transform into an athletic, boxer's physique. You'll be stronger, faster, leaner, and healthier than you were when you started.

And if you're not, at the end of your coaching commitment, I'll write you a cheque for every penny you spent, no questions asked.

I know CB Coaching works - I'm living proof of it.  And I do not believe you should pay a trainer, coach, or mentor who cannot guarantee that you will get what you pay for.

When you become one of my clients, you get to relax and trust that I know what I'm doing.  You simply get up each day and do the things I tell you to do to get you one step closer to your goal.

I know that doing that is hard to do if you're constantly worried about whether or not what you are doing works or if you're wasting your money.

I put this guarantee in place so you are completely at ease so you can focus on what really matters.

$149 registration and $149/month for 12 months.

From time to time I run specials that may reduce that cost.  You can see if one is running by checking the application page.

Consider that a good personal trainer and nutritionist will cost you at least $650/month or more and will rarely (if ever) guarantee your results.  I do guarantee that you will get the body you want or you get a full refund.  How much is the body of your dreams and the health to go with it worth to you?

The next Commando Boxing Coaching Program begins as soon as I have enough suitable applicants.  I do not accept everyone into the program as some people simply are not ready to undergo a body transformation.  

I use a cohort system for registration.  I only accept a limited number of new clients for each cohort and everyone in that cohort starts at the same time.

There is a compliance system built into the program.  You will be required to login to your private account on Commando Boxing every day to get your daily tasks.  They will include what to eat, current habit, and the day's training along with any other lesson or information I need to pass on.  When you complete the task you mark it as complete and the system tracks that displaying your compliance score for the week and all time in your account.

That number alerts me to how well you are doing.  I don't expect 100% compliance, but if it starts to drop I know we need to do something to get you back on track and that's where the real power of mentorship comes into play.  I will do what I can to get you going again.

Everyone has bad days, even bad weeks or months.  I don't judge you or blame you if that happens - if anything I blame myself.  If you experience a bad period - the rule is that you come back and start again wherever you are at.  You forgive yourself and we move on - we don't dwell on it.

In the real world (not on the internet) I could see you and the changes occurring in your body.  That isn't possible with an online program unless you send me regular feedback.  The feedback I need to adjust your program and keep your transformation on track include pictures and measurements.  

I understand how submitting pictures and measurements may be uncomfortable for you.  I can assure you that I'm not taking them and laughing at you as I post them all over the internet.  You submit them over a secure connection and they are private - between you and me.  I do not share them with anyone else and use them only to make adjustments to your program. You wouldn't be here if you had a body you were proud to take pictures of, but please realize that in order to help you, you will need to do this.

After the year is up I will ask you if I can publish your transformation and give you the chance to motivate others to achieve what you did.  You will, of course, have the option to say no - I will never, ever, use a picture of you without your consent and without you seeing what I want to do with it.

Why does it take a full year to complete this transformation when other programs say I can see results in 10 days, 3 weeks, 3 months...?

Yep - I understand how appealing it is to shorten the process - but if it was that easy and quick - then why are there so many of those short term programs?

I can think of a couple reasons:

  1. The creators of those programs are also business owners.  They know that they can sell more programs is they are kept short.  They can constantly bring out new cool sounding "insane workouts" for you to try (and fail at).
  2. People want quick results.  Why waste a year when you can do it in 3 weeks?  It's obviously more appealing to the customer which equals more busines

I'm sure that your weight gain didn't occur over the last three weeks - so is it really realistic to think you are going to lose it all in the next three weeks?  If it was a three week process to a ripped body then why are there so many overweight, flabby people on the beach - surely they could spare three weeks to get a better body...or else they must not want one.

This program takes a year because I not only give you an eating plan and a training plan - but I teach you and instill in you the habits that are going to support your new body.  It's an incremental, experimental system.  I introduce one concept at a time and make sure it sticks before moving onto something else.  I monitor your progress and adjust the program to your requirements depending on how your body reacts.  It is not a three week process.  I'm committing to you for a full year and need the same commitment from you.

Because there are thousands of people who want to change the way they look and only one of me...  

I give all of my clients personalized attention so I have to keep the cohort sizes manageable and stagger start times.  And - to be honest - not everyone who asks for my help is actually ready to do what needs to be done to be successful.  

I may be taking the easy way out - and ensuring I only accept the easiest of clients to work with - but I'm not interested in wasting your time and money if you are not in the right frame of mind to transform yourself.  There are a lot of people who waste money jumping from one opportunity to another - I need you to want and commit to stick with me for a full year for the best results

Boxing Related Questions (3)

Strength training is a vital part of any well-rounded boxing training plan.

The neck is just one of many areas that should get some attention and shouldn't be neglected.  I believe, and I have zero data to back up this belief, that a strong neck can help prevent knockouts.  While knockouts aren't completely understood, one leading theory is that a hard enough hit that twists the head fast enough shuts off the electrical signals that results in the body shutting down.  

A strong neck can help nullify some of the force of a punch and prevent such a violent twisting action.

Like any muscle your neck needs training.  My favorite exercises are Yes's and No's.  For both you lie down in the ring with your head hanging over the edge.

  1. Yes's - While lying down, let your head go back towards the floor under control and then bring your chin to your chest - just like you're nodding yes to someone.  Keep going until failure - you'll eventually start to feel the muscles fatigue.  It helps to focus your eyes on a specific spot to keep from getting a little dizzy doing this.
  2. No's - Again, while lying down with your head unsupported over the edge of the ring - lift your head so it is parallel to the floor and then look left and right through a full range of motion.  Go to failure.  Focus on a specific point to prevent dizziness.

Three sets of those a couple times a week will help you hold your head in place in the ring - making you a more solid target.

Closing or blinking your eyes during sparring is a normal instinctual reaction - so don't think you're the only one having this problem.

Your eyes are super important so your body naturally tries to protect them by closing the covers if it senses something is going to make contact with your eyeball.  Usually that's a good thing, but like you're experiencing - it is annoying and detrimental during a sparring session or boxing match.

There are two things you can do to train yourself to keep your eyes (more often than not) open when something is coming at them.  Even after training there will still be times when instincts take over - you'll just have to deal with that:

  1. Lots of practice.  If regularly do some drills where you have someone throw punches at your face, but never connect, you can trick your eyes and mind into believing the incoming punches are not a threat and the blink will be less frequent.  You can even do this yourself with your own hand.  Hold it out in front of you and bring it quickly towards your eyes and stopping as close as you can.  Consciously think about not blinking - this will be fairly easy to do as you know you're not going to hit yourself.  Do this enough and become more comfortable with things like punches coming within millimetres of your face and you can train yourself not to blink in the ring.
  2. Look through things.  If you hold your hand up in front of your face again - don't look directly at it - look beyond it.  If you're focused on something in the background, your mind won't register the incoming hit as quickly to force a blink.  If all your attention is focused on the incoming punch then instinct is going to take over unless you've trained a different response.  In the ring, focus on something other than the hands of your opponent.  The best place to place your focus is just above the sternum.

Breathing is vitally important - not just to keep you alive - but also to ensure enough oxygen is getting into your body to sustain the level of energy you are expending in the ring.  For the most part, your body is going to take care of the breathing all by itself and will force you to switch back and forth between mouth and nose breathing when necessary to adjust the level of oxygen its getting.

With boxing you have to be careful with mouth breathing, especially when in striking distance.  Your jaw needs to be closed (which means your mouth needs to be closed) when you get hit.  An open jaw could result in nasty injuries including a dislocated jaw.  It also hurts like hell.  Most new boxers find this out the hard way.

At the same time, it is absolutely essential to breathe when you punch - forcefully and usually through the mouth.  If you hold your breathe and take one good punch and you'll have no air at all.  

Nose breathing can help lower your heart rate and it also moistens and filters air before it goes into your lungs.  If you're working out or boxing in a dry location - it helps prevent sore throats and with a lower heart rate - you're expending less energy.

The general mantra to breathe in through your nose and out through your mouth is good advice.  Do it when you can.  When you need a little more oxygen - you'll start mouth breathing - but if you're in striking distance, do it through clenched teeth and your mouth guard.  If you try it, you'll notice that you're actually taking in air through both your mouth and nose at the same time.

Your body has been ensuring you breathe all your life - it knows what it's doing so let it.  Rather than try and forcing any regular type of breathing - focus instead on keeping your jaw closed when in striking distance and forcefully exhaling when you punch so you don't hold your breathe and blow up like a blowfish waiting to be popped.