How I Train Professional
Boxers And What You Can Learn From It!
By David Grisaffi,
Author, Firm And
Flatten Your Abs
pack abs may get admiring looks at the beach or by the pool,
but in my world as a strength and conditioning coach, what
comes first and counts the most is not looks, but function.
Stated differently, I?m talking about athleticism.
Function is the ability to use those abdominal muscles for a
reason, such as excelling in sports.
The interesting thing is, when you train for
function and athleticism, the form almost always follows the
function. Train like an athlete and you will look like an
athlete. Perhaps you won't build the muscle bulk of a
bodybuilder, but take a good look at wrestlers, gymnasts or
boxers. There you have some of the most athletic people in the
world, and it is no coincidence that in these sports you also
see some of the finest physiques in the world as well.
As a specialist in sports-specific training for
boxers, I speak from experience, and if you?d like to learn
how to develop the punch-proof six pack abs of a pro boxer
with the strength and athleticism to match, then read on.
People in the mainstream public are finally
starting to realize the effectiveness of boxing training, as
the class schedule at your local health club and the DVD rack
at your local video store will show you. Some of them are
quite good, but most are NOT the real thing. To deliver a
punch such as in REAL boxing you need to not only hit hard
enough to stop your opponent, but also posses a mid-section
strong enough to take a punch and protect your vital organs.
That takes a very specific and very serious type of abdominal
and core training.
I?ve trained professional boxers for more than
13 years and boxing physical culture goes back long before
that. In fact, boxing was one of the two most well known
sports in America up until the mid 60?s (baseball was the
other one). The old training regimes of boxers still linger
today. Traditions are hard to change and this type of
conditioning gets handed down from boxing generation to the
When I first started, I saw that there was no
real science behind what most of the pro boxers did - they
just did what everyone else had done before them. There?s a
lot to be said for the traditional methods, but with the
addition of modern exercise methods and the application of
scientific core training, the results and level of physical
conditioning in the top pros today is simple awesome to see.
When working with an old school boxer, I
implemented changes slowly as I had to gain trust before I
could implement all of what I knew. Once they saw the
improvement in power and speed they all started believing. The
best part is, you can begin to apply some of these training
methods in your own workouts immediately, and you can do it
knowing that they have been proven effective by the toughest
athletes in the world.
Boxing is sport that utilizes different
metabolic systems of the body. Each metabolic system needs to
be addressed for total success to be achieved. One cannot just
have great strength and not have strength-endurance, for
example. Strength-Endurance is the ability to contract a
muscle system over an extended period of time. This is one
component a boxer must train to achieve success. Explosive
strength is another component, which is the ability to develop
maximum force in the shortest time period. Have you ever
watched a Mike Tyson fight? His left hook was what we call
Also a boxer needs to be trained in all planes
of motion so they can produce a punch hard enough to render
their opponent un-conscious!
There are many different routines I prescribe
for my boxers depending on their starting condition and the
amount of time they have before a fight. Each program is
thought out thoroughly before being implemented.
For our purposes, I?m going to teach you four
exercises that I use with most of my boxing clients which have
also been appropriate and equally effective for my personal
training clients who are not boxers but who would like the
athletic physiques and punch proof abdominals of a boxer.
I like to change routines with my clients on a
regular basis and you should too. You can incorporate these
exercises into your regular routine for variety which
stimulates new progress and gives you a break from the
boredom. This core/abdominal program will get your abs rock
hard in no time. It creates an powerful, strong core that not
only looks good but functions correctly. This program will
give you the body of an athlete.
The only equipment you need for this "punch
proof abdominals" program is a medicine ball or a deflated
Swiss ball (as shown in the pictures), an overhead bar to hang
from and a floor mat.
David Grisaffi's Punch-Proof Abs Abdominal
|A1 Hanging Leg
||1 per position
||10-30 sec holds
|A2 Swiss Ball - Alternating
|A3 Swiss Ball - Arms
|A4 Reverse Arch
||30 sec holds
"Punch Proof Abs" - The Exercises
(A1) Hanging Leg Raise - Multi-Position
This is a very advanced exercise designed for
highly fit athletes. Do not perform this exercise as pictured
above if you are a beginner or if you have lower back pain or
injuries. Intermediates can adjust the holds to 5 seconds or
perform regular reps. A regression to make the exercise easier
is to use the bent leg variation with the knees bent at a 90
Perform the movements in the following
pull feet to the top for 10
lower to mid range 10 seconds
rotate to the left
and hold 10 seconds
rotate to the right and hold 10
rotate to the middle and hold 10 seconds
(A2) Swiss Ball Alternating Crunch With
This exercise is designed to have rotation and
co contraction of flexion at the same time.
Note: During all abdominal crunch exercise,
place your tongue on the roof of your mouth as if you were
swallowing. This helps stabilize your cervical spine.
Position: Lie on a bench with a with a Swiss
ball or a large leather medicine ball pinched between your
1. With some force contract your oblique
muscular system so your right elbow is hits the Swiss ball
with some power.
2. Return to the starting position and
repeat for the other side.
3. Repeat for the prescribed
number of reps
(A3) Swiss Ball Forward Roll ("arms
Trunk flexion or "crunch" sit-up is the most
popular exercise for conditioning the abdominal region.
However, if the crunch sit-up is not performed with additional
abdominal exercises like the ones mentioned earlier it could
have a detrimental effect on your body over time. When
performed correctly, the crunch is a good upper abdominal
region strengthening exercise. If the crunch is overused it
can lead to a more ridged thoracic spine. It also contributes
to a shortened rectus abdominis, which in turn pulls the rib
cage towards the pelvis resulting in poor postural alignment.
This leads to the inability to extend backward, increasing
likelihood of injury and poor posture.
Position: Lie on a workout bench. To perform the
exercise correctly, maintain proper neutral posture in the
cervical spine. Place your tongue on the roof of your mouth
preventing shear forces through your cervical spine. Keep the
lower back pressed firmly against the floor throughout the
1. Place your arms straight out toward the
ceiling while pinching the Swiss ball between your legs.
2. Moving slowly, contract your rectus abdominis
rising up one vertebra at a time. Keep tension in the
abdominals at all times. Do not let your chin drop to your
chest. A good way to maintain neutral posture in the cervical
spine is to pretend your chin is traveling towards the
ceiling. Once you have reached full contraction, slowly return
to the start position.
3.Once you have reached full contraction, slowly
return to the starting position
4. Repeat for the prescribed number of reps
(A4) Back Arch
The back Arch is designed to strengthen all the
extensor muscles of the body. Note: this is similar to the
"Cobra" exercise, but the difference is your hands stay on the
ground rather than held free to the sides of your body.
Position: Lie flat on your belly on a mat or
comfortable surface. Keep your head in the neutral
1. Slowly and gradually contract
the extensor muscles of your body.
2. Slowly rise of the
ground and contract all your extender muscles completely while
pushing down with your hands on the ground
3. Keep your
head in neutral position (do not arch it backwards)
Repeat for the prescribed number of reps
The workout is circuit-oriented as that is
always a good way to develop not only muscle strength and
endurance but also to burn body fat. The workout was set up to
shift you from burning carb fuel to burning fat fuel. Do this
routine on an empty stomach and you will see results in less
than few weeks: Less fat, more strength, punch proof
Coach David Grisaffi,
P.S.If you enjoyed this workout, then you
will love the workout programs in my Firm And Flatten Your Abs
E-book. You can get more information on the home page
About the Author:
David Grisaffi majored in physical
education and holds multiple certifications including 3 from
the prestigious CHEK Institute: Level II high Performance
Exercise Kinesiologist, Golf Biomechanic, and health and
lifestyle counselor. He's also certified by the ISSA as a
personal trainer and specialist in performance nutrition.
David has been a high school wrestling and baseball coach and
is currently an independent trainer and strength coach. He has
been sought after by some of the top athletes in professional
sports including world champion boxer Greg Haugen and
professional golfer Michael Putnam. David?s ebook, Firm And Flatten Your
Abs is an online best seller which teaches you how
develop ?six pack abs" while improving strength, function and
athletic power at the same time. Find out more on the home
page at: http://www.flattenyourabs.net/