Pacquiao vs. Marquez

Pacquiao weathers a brutal upper cut from Marquez

Manny Pacquiao won a majority decision over Juan Manuel Marquez on Saturday (November 12, 2011) in Las Vegas. It  was the duo's 3rd world title meeting. Their two previous encounters were closely contended and both ended in a shroud of controversy. The first bout was called a draw. The second was a split decision win in favor of Pacquiao. Last night the fight concluded with Marquez storming out of the ring disgusted by the judges' decision and a large contingent of his supporters booing Pacquiao and throwing debris toward the ring. The event was suppose to answer the question once and for all, "Who is the better ring technician"? In the end neither fighter was able to definitively dominate the other one.

Each man gave as well as he took. Pacquiao was clearly the faster of the two. He lumped up Marquez's face with quick left crosses thrown from different angles. Not to be outdone, Marquez snapped Pacquiao's head back with deadly accurate right cross counters and hard left hook body shots which kept Pacquiao from flurrying and taking his attack inside.

If the margin of difference was minimal, why was Pacquiao declared the winner? Pacquiao showed greater ring generalship through skilled footwork and willingness to come forward. But most importantly Pacquiao through more punches than Marquez. Like it or not, punch count statistics overwhelmingly decide winners and losers in boxing. Also Marquez did not stay the course. He unwisely let up off the gas pedal in the 12 round, because he and his corner assumed they were winning the fight. Quite frankly Marquez and his trainer should have thought better. Boxing gives you nothing. You have to take championship belts. Had Marquez shown more aggression in the final round, he might have swayed the judges in his favor. Marquez otherwise gave Pacquiao all he could handle and more in a close and evenly matched bout.

Unfortunately, Marquez will have to settle for being Pacquiao's near equal on the scorecards.

LeBron Looking for Help with his Hairline?
By Tony Clark Published: October 27, 2011

With the hopeless lockout threatening to cancel the entire NBA season, apparently there is nothing to talk about concerning basketball;

Except, for LeBron James' hairline doing the backstroke.

FedEx - Zombie Outbreak Behind The Scenes

FedEx - Zombies TVC

Zab Got Zonked By King Khan

I tried to give Zab Judah the benefit of the doubt in thinking that his experience would help carry him to the end of a 12-round fight in which he would lose by decision to Amir Khan. Instead, Judah proved again that he can't hold par with the top guns in the sport.

After watching the match, I wasn't sure if Khan won because he fought really well, or was it because Judah fought so poorly. Khan certainly was the more aggressive of the two, he out punched Judah by a wide margin. However Khan's connect percentage was low. Judah's performance was atrocious in all categories. If Judah had a fight strategy for dealing with Khan, it was only apparent to himself. Even Judah's trainer six time world champion "Sweet Pea" Whitaker seemed perplexed as to what Judah was doing in the ring. Like a deer in the headlights, Judah looked confused. He constantly let Khan get off first and back him towards the ropes. Rarely did Judah counter punch to challenge Khan's frequent encroachments.

Judah's course of action should have been to stand toe-to-toe with Khan and trade shots, or back up and then bang Khan as he moved forward. Judah did neither, and that's why he was face down in the 5th round after receiving a controversial body shot, and then counted out (KO)! Maybe the shot was low. But there is a high probability Judah would have landed on the canvas in the near future anyway.

Like a true champion, Khan finished his man. Yet there is still the question of whether the young gun can win a tough close match. To present none of Khan's opponents have pushed him to his limit, with the exception of the flash knock out he received earlier in his career. Beating Zab Judah makes Khan a good fighter, but certainly not the best. If Khan wants to raise his stature, he has got to win against someone like Floyd Mayweather Jr. or Manny Pacquiao. Only then will Khan be seen as exceptional.

The Buzz: Amir Khan vs. Zab Judah - Press Conference (HBO)

The next big fight on the horizon is Amir Khan vs. Zab Judah. This fight will either excite fans or dissapoint them depending on the frame of mind Zab Judah enters the ring.

Zab has won 5 world titles between the junior welterweight and welterweight divisions. However, he has had notable mental lapses during his professional boxing career. After Zab was knocked senseless in the second round of a contest with Kostya Tszuy on November 3, 2001, his actions after the bout landed him a $75,000 fine and a 6 month suspension for throwing a stool across the ring and shoving his gloved fist into the neck of the referee that evening. On April 6, 2006, Zab hit Floyd Mayweather Jr. below the belt in round 10 of their match. Both fighters' entourages entered the ring and a near riot ensued. The contest concluded with a unanimous decision in favor of Mayweather Jr., and Zab was fined $350,000 and his boxing license was revoked for 1 year. Dramatic incidences aside, Zab also has a reputation of coming out strong in the early rounds of fights, and then losing fortitude and focus in the later rounds. All of which makes one question Zab's ability to stay mentally and emotionally connected to his performance inside the ring.

Despite the controversy, Zab is on the comeback trail, after winning the IBF junior welter weight title. A decision over Amir Khan would return Zab to his former glory as the best in the division. Physically neither Zab or Amir holds an advantage over the other. Their strength and speed is about equal. Amir is a bit taller and lankier, but that should not pose too much of a problem for the more experienced Zab. In my opinion the winner of this fight is the one who settles into their fight plan first, makes the best adjustments between rounds and stays mentally focused.

My prediction is that Amir Khan gets a brutal education on what it takes to be the best of the best, but he gets the win by a 12 round decision. Zab has not proven to me that he adjust well to adversity in the ring, and he is prone to losing his concentration when he is not winning a match. But Zab will compose himself well enough to give Amir Khan all he can handle.

HBO POST FIGHT INTERVIEW David Haye v Wladimir Klitschko 'Broken Toe' R...

I thought I might take a break from writing my long tedious post series, "Resistance Training For Boxers" to talk about the David Haye vs. Wladimir Klitschko fight that took place in Hamburg, Germany (Imtech Arena) on July 2, 2011.

Klitschko, A.K.A Dr. Shock, bested Haye in a 12-round unanimous decision to become boxing's latest unified heavyweight world champion. It's a feat that hasn't been accomplished since Lenox Lewis outscored Evander Holyfield in their November 13, 1999 re-match.

There was a lot of hype leading up to the bout coming from the mouth's of both fighters, but Haye clearly tallied the most promises of destruction and defeat. But what counts is the fact that Klitschko outscored Haye by a wide margin on every judge's score card, effectively telling Haye to take foot, and then insert in mouth.

I am by no stretch of the imagination a fan of Wladimir Klitscho. His style of boxing is boring and rudimentary. But I give credit where it is due. Klitscho has consistently delivered convincing performances in the ring by knocking out 85% of his opponents (whoa). Even in his loss to Lenox Lewis on June 21, 2003, Klitscho fought valiantly, until the match was halted in the sixth round due to a nasty cut that opened over Klitscho's eye in the third round. Having survived the challenge, Lewis considered Klitscho enough of a threat that he refused an 8-figure salary offered him for a re-match, and then conveniently retired to save face.

Klitscho will never be an exciting fighter to watch, but he did show some skills I wasn't expecting from him against Haye. He was noticeably a bit more relaxed and agile through the upper body. Probably due to the fact that Haye represents the most athletic and fastest fighter Klitscho has had to face in the ring. Klitscho had no choice, but to get a little silky to catch the elusive Haye. Secondly, he incorporated a left hook into his two-punch (left jab, right cross) arsenal. What's next? Dr. Shock might actually throw 3 and 4 punch combinations in his next fight.

Haye repeatedly fired his patented hay-maker (over-hand right cross) mostly unsuccessfully, due to Klitscho's ability to neutralized the majority of Haye's attempts with his long jab. Occasionally each fighter managed to land a right hand. But Klitscho's right proved to be the more punishing of the pair. When Haye wasn't busy missing shots, he spent an excessive amount of time nose diving onto the mat. It was like a backyard game of slip and slide.

After the contest, Haye took off one of his boxing boots inside the ring to show everyone his broken toe during the HBO post-fight interview. When questioned about the timing of the injury, he announced it occurred 3 weeks prior to the fight. So Haye said he was unable to push off his right foot to effectively throw his hay-maker punch. My thoughts, if a fighter decides to compete despite having an influencing injury, then you don't bother to complain about it after the fact. Worst, don't even mildly or indirectly offer it as an excuse as to why you lost. It's lame to do so!

Final words, the fight did not live up to the publicised expectations. Fireworks were promised, but fight fans barely got a spark. However, Wladimir Klitschko emerged as the undisputed best heavyweight in boxing today. I don't like his style, but I respect his efforts and accomplishments.

I gave David Haye a reality rehab._Wladimir Klitschko

Resistance Training Series For Boxers Part 1

A well planned resistance program produces physiological, physical and performance adaptations that increase the effort a boxer can put forth inside the ring. Such adaptive enhancements are also beneficial to practitioners of other sports as well. However, this post series will focus on the specific adaptations desired by competitive boxers.

There are a number of physiological concepts that must be incorporated into an effective resistance training program, the most important being the Principle of Specificity or Specific Adaptation To Imposed Demands (the SAID Principle). Essentially, this principle implies that the body will adapt to the specific stress placed upon it. In other words, you get what you train for. When applying this principle it is important to understand that the body must progress through different stages of adaptation to reach the desired goal. Different tissues of the body develop at different rates and respond to different stimulus. For instance connective tissues recover slower to training than muscle, but must also be strong to allow efficient muscle force production. Training for muscular strength and/or size, before training for connective tissue strength and endurance will ultimately lead to injuries. It is like trying to build a building without first laying down a solid foundation. To prepare the body for high levels of training postural stabilization is required.

Strength is the ability of the neuromuscular system to produce internal tension on muscles and connective tissue (tendons) that pull on a bone to overcome an external load. The adaptations that can result from resistance training are categorized as stabilization, strength and power. Regardless of the individual goal resistance training begins at the stabilization level. The aim of stabilization training is to maintain correct posture during movements and to do so for extended periods of time. For example, it would be ridiculous for an individual to attempt a heavy bench press, if he/she can't perform a single push up with correct form.

Once sufficient levels of muscular endurance and stability are achieved during the stabilization phase, the next progression is strength. At this point the process can be broken into 3 main adaptations strength endurance, hypertrophy (muscular size) and maximal strength.

Strength endurance is being able to produce high levels of force over extended periods of time with minimal rest. This is similar to intensely boxing (specialized strength endurance) for 2-3 minutes, before resting for 1 minute prior to the next round. Whereas muscular endurance involves low levels of force over prolonged periods of time with minimal rest, which is indicative of long distance running. In regards to resistance training, the adaptation of strength endurance occurs by using high levels of force performed for 6-12 repetitions per 3-5 sets, and minimal rest between sets. This is a progression from the muscular endurance phase which involves low levels of force executed for 12-25 repetitions per 1-3 sets, with minimal rest between efforts.

Hypertrophy is the enlargement of skeletal muscle fibers in response to increased volumes of resistance training. New trainees will not achieve visible hypertrophy for 4-8 weeks, but the process begins at the early stages of training regardless of intensity. To induce hypertrophy muscle fibers need to be recruited through effective communication between the nervous system and each individual muscle fiber. This qualifies the importance of the initial stabilization phase of training which emphasises the development of the nervous system and its influence on muscle recruitment via motor units, which link muscle fibers to the nervous system. By performing high repetitions at low velocities during stabilization training a beginner can establish a proper connection between the brain and muscles, before entering into other realms of the resistance training continuum.

Maximal Strength is the maximum force a muscle can exert in a single effort, regardless of the speed of movement. For a muscle to produce maximum force all of the muscle's motor units must be recruited, so that all possible muscle fibers are involved in the contraction. Stabilization training improves maximum efforts by improving the neuromuscular system's ability to recruit motor units within a muscle, as well as coordinate synergies with other muscles that stabilize unwanted movement, and also muscles that decelerate movement.

Power is the ability to generate the greatest amount of force in the shortest period of time. Power combines the adaptations of stability and strength and applies them at realistic speeds and force encountered in sporting activities and life situations. Power (Power = force x velocity) is improved by increasing either variable. Power training increases the rate of force production by increasing the number of motor units activated in conjunction with the speed that they are activated. Training for this adaptation involves moving both heavy and light loads as fast as possible in a controlled manner.

Resistance training results in various strength adaptations. The question is what phase(s) or adaptation(s) are most beneficial for a competitive boxer? The answer is dependant on the fighter's specific goals, physical structure and even style of boxing. Generally, boxers spend a significant amount of time developing their stamina, and with good reason. Constantly moving around the ring and punching over a two or three-minute round for 4-12 rounds requires a sustainable effort of both high intensity aerobic and anaerobic output. A resistance training program which uses challenging loads that can only be moved for 6-12 repetitions, performed repeatedly for multiple sets (3-5) and with minimal rest between sets will produce strength endurance adaptation. This is a very desired outcome for boxers. However, stabilization training should be the beginning point for all first time trainees, before training for strength endurance adaptation. Even after graduating from the stabilization phase, it is wise to incorporate a functional amount of stabilization exercises into your resistance program to maintain the efficiency of the neuromuscular system while focusing on the progressive phases of strength or power.

The effects of strength endurance training are ideally suited to boxing, but this does not mean that hypertrophy, maximal strength and power adaptations are of no consequence. On the contrary there are a number of reasons why a boxer might want to visit these phases of training. Suppose a competitor wanted to go up in weight class (not from an increase in body fat percentage), but from hypertrophy adaptation to increase skeletal muscle size. Maximal strength adaptation is beneficial to bully fighters, who like to crowd and shove opponents, and knockout specialist that want to end each match with one decisive blow. Certainly, most boxers are concerned about their hand speed. Power training increases reactive speed. So while there should be a strong emphasis on strength endurance adaptation in a boxer's training routine, incorporating other phases of resistance training can further progress and enhance a fighter's performance in the ring.

Resistance Training Series For Boxers... Cont' Part 2

At this point it should be understood that a well formulated resistance training program has to progress the body through various stages of adaptations to properly develop muscles and connective tissue to meet the desired goal(s). Related to the discussion is the need to have a basic understanding that there are different types of muscles with varying chemical and mechanical properties. The two main categories of muscles are type I and type II. Their specific characteristics are as follows:

Type I muscle fibers (slow twitch)

• produce low levels of force,


• slow to fatigue,


• long term contractions (stabilization),


• high capacity to deliver oxygen,


• small in size compared to type II muscle fibers,


• contain more capillaries, mitochondria (cell organelle that converts food to energy) and myoglobin.

Type II muscle fibers (fast twitch)

• produce high levels of force,


• fast to fatigue,


• short term contractions (strength and power),


• low capacity to deliver oxygen,


• larger in size compared to type I muscle fibers,


• contain less capillaries, mitochondria and myoglobin.

Type II muscle fibers are sub-divided into type IIa and type IIb. Type IIa muscle fibers have a higher oxidative capacity (ability to utilize oxygen), thus they fatigue more slowly than type IIb muscle fibers.

Type I muscle fibers are slow to produce maximal tension, but they are highly resistant to fatigue. These fibers are important for muscles that produce long-term contractions vital to stabilization and postural control. An example, would be maintaining a balanced fighting stance. In comparison, type II muscle fibers quickly produce maximal tension, but they rapidly fatigue. These fibers produce high levels of force and power which is needed to punch hard and fast.

All muscles have a combination of fast twitch and slow twitch muscle fibers that vary depending on the muscle's function. So it is important to manipulate specific training variables (i.e. time, frequency, load, tempo, etc.) according to muscular requirements and desired adaptations.

Resistance Training Series For Boxers... Cont' Part 3

The more proficient a resistance training program is designed to meet desired goal(s), the better the carry over will be on performance in the ring. The degree of adaptation that occurs is directly influenced by mechanical, neurological and metabolic specificity.

Mechanical specificity refers to using different movements and weights to improve muscular strength or endurance of a particular body part. For example, to develop muscular endurance in the legs requires performing leg exercises with a light load for a high number of repetitions. To increase strength or maximum strength in the chest would employ doing chest exercises with a heavy load for a moderate to low number of repetitions.

Neurological specificity refers to the speed of contraction and the style in which a muscular exercise is performed to increase neuromuscular efficiency. For example, a desire to increase power in the legs would call for performing a leg exercise with a light load at high velocity(plyometric manner). In contrast, developing stability in the legs requires performing a leg exercise in a slow and controlled, but unstable manner. This would be the case when doing slow tempo squats on top of a BOSU.

Metabolic specificity refers to the energy demand required to perform specific muscular exercises to increase endurance, strength or power. Prolonged exercise, with minimal rest between sets improves muscular endurance. Training for maximal strength or power requires longer rest periods, so an all-out-effort can be exerted during each bout of exercise.

Applying the concept of specificity to designing a resistance training program for a competitive boxer, you can conceive the following scenarios:

• Mechanically - incorporating standing exercises is beneficial, because boxing takes place with the body in a near upright position. Performing a standing chest press to strengthen the pectorals can be performed in a similar fashion to how a fighter throws a particular punch, using bands with varying resistance.




• Neuromuscularly - boxing requires excellent reactive speed. Performing a plyo-lunge improves the quickness of forward movement in the ring. Doing a plyo-push up increases hand speed.




• Metabolically - performing a series of strength exercises in consecutive order, only resting after each exercise has been completed for the specified number of repetitions is an effective way to build strength endurance. Note, body parts should be alternated throughout the set (i.e. legs, back, chest, shoulders, triceps, biceps). This system of vertical loading closely simulates the energy expenditures a boxer experiences while fighting for 2-3 minutes per round.

Thus following the guidelines of specificity helps to assure that particular needs and desires for strength training are satisfied.

Resistance Training Series For Boxers... Cont' Part 4

Ultimately, the manipulation of acute variables determines the amount of stressed placed upon the body and the expected adaptations that will occur. The following components determine how an exercise is to be performed:

• Repetitions - a repetition is one complete movement of an exercise during which time 3 distinct actions take place (concentric, eccentric and isometric). The initial push or pull of a load against the force of gravity is a concentric contraction. Pausing for any length of time is an isometric contraction. The return of the load to its starting point is the eccentric contraction. Specific adaptations are achieved performing an exercise for a particular range of repetitions. Power adaptations require 1-10 repetitions using a load that is 10-45% of one's 1-repetition maximum (1RM). The repetition range for maximal strength is 1-5 repetitions using 85-100% of 1RM. Hypertrophy is best achieved with 8-12 repetitions using 70-85% of 1RM. Using loads of 50-70% of 1RM fosters endurance.


• Sets - are groups of consecutive repetitions. The number of sets an individual performs is determined by training volume, intensity, desired adaptation and ability to recover. Power adaptation is achieved performing 3-6 sets. Strength is facilitated in a range of 2-6 sets. Stabilization requires 1-3 sets. Generally, high repetitions at low intensities are performed with fewer sets, as oppose to low repetitions at high intensities performed with a greater number of sets.


• Training intensity - is the amount of individual exertion during an exercise. Increasing load is an obvious way of increasing intensity, but it is not the only means. Sets, repetitions, tempo, rest periods, climate, exercise variation, and other acute variables also influence training intensities and challenge the body in different ways. For example doing a (body weight) single leg squat on a BOSU requires 20-30% more effort, than doing the same exercise on the floor, yet the load remains the same. In addition, there is a greater increase in neuromuscular conditioning associated with using the BOSU to perform the exercise.


• Repetition tempo - is the speed that each repetition of an exercise is performed. The velocity of a movement and the length of time a muscle is under tension yields different adaptations. The tempo for power is as fast as the exercise can be performed while maintaining control. Moderate tempos are used to achieve strength adaptation in the range of 3 seconds (eccentric), 2 seconds (concentric), 1 second (isometric) to 1 second (eccentric), 1 second (concentric), 1 second (isometric), expressed as 3/2/1 to 1/1/1. Since stabilization emphasises neuromuscular coordination and connective tissue strength a slower range of 4/2/2 - 4/2/1 is utilized.


• Rest intervals - time of recuperation between sets. Rest intervals are influenced by a number of factors the intensity and type of exercise (i.e. power, strength, stabilization), level of fitness, muscle mass, training experience, tolerance for short rest periods, nutritional status and ability to recover. Generally, to fully recover from performing 1 set of a power exercise takes 3-5 minutes. Remember that power training requires an all-out-effort, so it is necessary to rest a significant length of time between sets. The resting interval range for strength is 45 seconds to 5 minutes. Time between sets of stabilization exercises is 0 - 1.5 minutes.


• Training volume - is the amount of physical work performed during an episode of training. Too much volume places the body under unbearable stress leading to exhaustion, which then increases the risk of injury. The training volume for each individual varies depending on the type of exercise, specific goals, age, fitness level, nutritional status, health history, and ability to recover. The total volume of reps per exercise (repetitions x sets) for power training is in the range of 6-30, while strength is 8 - 36, and stabilization ranges from 36-75. Higher intensities of exercise should be performed with less volume to avoid over-training and breakdown. An exception is beginning trainees, who should also use less volume and only perform 1 set of each exercise for 12-25 repetitions.


• Training frequency - is the number of training sessions that occur in a given period (i.e. 3 x week). The optimal number of training sessions per week, per body part varies depending on age, health condition, nutritional status, work capacity, specific goals, ability to recover, expendable time and mental focus. But essentially, the training goal(s) drives the training frequency. Beginners can benefit from performing a full body routine twice per week. An experienced body builder with the goal of hypertrophy might train using a split routine six days per week, and train each body part twice a week. This approach allows for a high volume of training per body part and induces muscular size. Training 3-5 days per week improves strength. Physiological and performance improvements achieved during a particular training phase(s) can be maintained with just 1-2 episodes of exercise. Thus training frequency is variant depending on desired outcomes and influencing factors.


• Training duration - is the length of time it takes to complete a training session which includes warm up and cool down. Training duration also refers to the number of weeks taken to conclude a particular training phase (i.e 4 weeks of stabilization training). Regarding a single workout, training duration is the tally of the number of sets, number of reps, tempo, number of exercises and the length of rest intervals. The duration for a phase of training usually last 4-8 weeks, which is generally the appropriate amount of time it takes the body to adapt to a specific stimulus.


• Exercise selection - is choosing exercises that will achieve desired adaptations. Selection should be based on specific training goals, effectiveness, feasibility, availability and appropriateness for the phase of training. Exercises can be simplistically categorized as total-body, multi-joint and single-joint. Total body exercises include movement at multiple joints such as when combining a squat with bicep curls and shoulder presses. Multi-joint exercises involve movement at 2-3 joints. Single-joint exercises isolate a single major muscle group or joint. Examples of exercises used to achieve particular adaptations are prone plank using a BOSU - stabilization phase, barbell bench press - strength phase and squat jump (plyometric) - power phase. It is important to note that all exercises can be progressed or regressed according to one's ability to perform a selected exercise. For instance, performing a push up from the knees first, before progressing to doing the exercise from the balls of the feet.

Readiness Has Its Rewards

I received some disappointing news a few days ago that my scheduled boxing match in Johor Bahru, Malaysia on July 7, 2011 is not going to happen. The proposed opponent's promoter, who initially agreed to the bout, is backpedaling on his words after viewing my bio.

I suppose on some level I should be flattered. It's been said that the greatest compliment you can give a warrior is to concede victory without him/her having to draw their weapon or throw a single blow. Never the less, I far prefer to establish an edge by trading shots inside the ring. The fact that the promoter concluded the outcome of the match based on my past experiences lacks competitive spirit.

Even though the bout has been cancelled, I'm still training with the same enthusiasm and intensity as when I thought my ego and reputation were at stake. I reminded myself of a lesson that was taught to me long ago.

Winning and losing is trivial. The true reward is just to climb.

In preparing for this fight I have gotten into the best shape that I have been in for a while. A condition and personal reward I find very satisfying. Feeling amply capable is priceless.

Boxing Challenge for Personal Trainers© - June 25 & 26
Designed by Brett M. Crosby – Senior Fitness Consultant and Former Ringside Light-Heavy World Boxing Champion

Fight the battle of the bulge with a stiff jab and wicked cross. Boxing is a complete full-body workout that effectively improves a participant's entire kinetic chain (muscular system, nervous system and skeletal system). People of all ages, gender and fitness levels can enjoy the benefits of boxing, even if they never intend to step foot inside a boxing ring.

The sensational images of broken noses, swollen eyes and bloody gashes are exaggerated risks that are mainly the concern of professional boxers (largely due to the fact that professional competitors do not wear protective headgear during contests). Boxing for fitness involves non-contact drills that won't leave you black and blue, but still give you the chiseled body of a world class contender.

Course Objectives

On completion of this course, participants will be able to:

*Understand how to progressively promote self-empowerment and improve cardiovascular fitness, strength, endurance, speed, agility and coordination through boxing.

*Identify and demonstrate the basic techniques and movements used by boxers.


*Integrate the components of boxing into a fitness program to accommodate a variety fitness levels.

To register, or receive further details contact:

FITNESS INNOVATIONS (M) SDN BHD (763138-X)
No. 2-8, 2nd Floor, D19 Business Centre, Jalan PJU 8/3
Bandar Damansara Perdana, 47820 Petaling Jaya, Selangor, Malaysia.

T +603 7726 0030 F +603 7726 0032 E info@fit.com.my. B www.fit.com.my
www.fitmalaysia.com

The Most Exciting Words In The World!

Once again, I'm climbing between the ropes in Johor Bahru, Malaysia to test my might in 6 rounds of professional boxing in the light-heavyweight division on July 7, 2011.

In the voice of Russell Peters, "Somebody gonna get a hurt real bad; somebody".

Pacquiao vs Mosley (Mosley Knockdown on 3rd Round) Videos

Pacquiao vs Mosley RESULTS (Mosley Knockdown on 3rd Round) Videos - Pakistan Tube - Watch Free Videos Online


Manny Pacquiao successfully defended his WBO Welterweight World title against Sugar Shane Mosely on May 7, 2011. After sending Mosely to the canvas in the 3rd round, Pacquiao took command the remainder of the contest.

As I expected Shane saved face by avoiding a KO and lasting the entire match, Manny got his 14th consecutive win by way of a unanimous decision, and still fight fans hold on to the hope of seeing Floyd Mayweather Jr. trade shots with Congressman Pacquiao.

There is no other match involving Pacquiao that I am remotely interested in at this point accept the one I cited, unless Manny wants to raise his gloves in the heavyweight division. An opponent of mythical size might choose to fight Manny, rather than just survive. Imagine Pacman coming off the top rope, and then knocking Wladimir Klitschko out with a Superman Punch. It's far fetched, but I would pay money to see that.

Heavy Bag Speed-Endurance Drill

Objective:

Metabolically condition muscle force production to improve and accentuate punching speed over an extended duration of 72 intervals of alternating between 15-second work periods and 15-second rest periods.

Mode:

Heavy bag

Duration: 36 minutes

72 intervals (interval 1 - 15's work/15's rest, interval 2 - 15's work/15's rest, interval 3 - 15's work/15's rest...)

Work periods total 1080 seconds or 6 (3-minute rounds)

Intensity:

Punch as rapidly and repeatedly as possible during the work intervals. The drill is highly intense, therefore it should only be performed by boxing practitioners who are able to maintain an elevated heart rate of 80% of their maximum heart rate for 30 minutes at least 3 times per week.

Frequency:

Perform this drill or an appropriate variation for your particular level of fitness 1-2 times per week to improve combination punching speed, agility and reaction.

Equipment Needed:

Heavy bag, gloves, wraps, interval timer, respirator (optional)

You stepped to the wrong cat.

I will beat the stuffing out of you,

run you ragged until your tongue is hanging,

unravel your laces,

and bend you over backwards.

Decisions: Should I Watch Heavyweight Boxing Or The Cooking Channel? It's That Bad.

Ukrainian heavyweight champions Vitali Klitschko and Wladimir Klitschko, collectively known as The Klitschko brothers have single handily made the heavyweight division the most boring division in professional boxing.

Gone are the flamboyant an comical personalities that made the heavyweight boxing division the echelon of the sport featuring supreme talent such as Sugar Ray Robinson, Muhammad Ali, Joe Frazier, Rocky Marciano, Larry Holmes, George Foreman, Mike Tyson and so on. Enter the Klitschko brothers whose Ukrainian monotone accents will drive any sane man or woman to insanity if you have to listen to either of them speak for more than 5 minutes.

If styles make boxing, than it's no wonder why the tandem fails to excite American fight fans in particular, despite both bothers being world champions. The Klitschkos literally step in the ring and start punching; that's it. Besides jabbing and crossing, any other additional movement is executed on a as needed practical basis. Safe and sound boxing largely lacks entertainment value. Admiration is reserved for fighters who not only take chances with their choice of opponents, but also with their style of boxing.

But there may be hope. After two years of unfruitful negotiations David Haye and Wladimir Klitschko have finally agreed to fight on July 2, 2011 in Hamburg's football arena. You may recall that the rivalry between the threesome erupted when Haye wore a T-shirt that depicted himself standing over the two Klitschko brothers holding their decapitated heads to a press conference. The Klitschkos didn't appreciate the gesture, but quite frankly actions like Haye's sell tickets and create interest and anticipation. Something the Klitschko brothers could never do on their own. If I'm wrong, than tell me when is the last time you anticipated seeing one of the Klitschko brothers fight. I bet it was the Wladimir vs. Lenox Lewis bout with Lewis being the main draw. So my point stands.

Personally, I don't have a preference for either Haye or Wladimir. I just want to see a fight that includes a Klitschko brother that is worthy of 45 minutes of my time.

PACQUIAO vs MOSLEY HD Preview «Êm²²»

The Shane Mosley vs Manny Pacquiao fight will be shown at MGM Grand Arena, on May 7, 2011, at 10 PM EST. Odds makers have Pacquiao as a 9:1 favorite. Freddie Roach, Pacquiao's trainer, believes Pacquiao can be the first to knock Mosley out. The strategy will be to out box and fatigue Mosley in the early rounds to set up a KO in the later stages. Freddie Roach thinks that Mosley, age 39, no longer has the legs to last 12 rounds with Pacquiao.

Mosley will most likely counter by using his significantly longer reach (74 inch wingspan) and 10 pounds size difference to disrupt Pacquiao's timing and create distance between himself and his smaller opponent.

Pacquiao is most effective when he boxes from the center of the ring, where he uses a high volume of accurate, powerful punches thrown from different angles to overwhelm his opponent's defense. Mosley needs to respond by keeping Pacquiao on the long end of frequently thrown stiff jabs to back Pacquiao towards the ropes, and then keep him there long enough to score and do damage. The jab is also the key to helping Mosley judiciously manage his energy expenditures; especially during the later rounds.

The question is can Mosley keep Pacquiao out of his punching range and wobble his smaller adversary with a big right cross or hook? Two fights ago for Mosley, I would have been very tempted to say yes. But Mosley's recent performances have been less than stellar. He lost a unanimous decision against Floyd Mayweather, Jr. in May, 2010. Then he drew even with Sergio Mora in a boring and forgettable match in September, 2010. Who? Exactly! Sergio Mora, a.k.a. Latin Snake, is the champ from season 1 of The Contender.

On the other hand, Manny Pacquiao has been relentlessly beating challengers to his legacy to a bloody pulp. He has proven that he can fight boxers 20 pounds out of his weight class and win with ease. The only threat that Sugar Shane Mosley possesses that Manny's other opponents didn't have is speed and the fact that Mosley represents the first Black American boxer Pacquiao will face. The argument of speed I buy. The idea that Mosley is capable of knocking out any opponent using his right or left hand, unquestionable. But I don't think facing an urban Black American style of boxing can grossly alter Manny's success in the ring. Some critics such as boxing legend Bernard Hopkins think otherwise.

There is also some noise being made about the fact that Mosley has never been KOed, thus Freddie Roach's desire to see Pacquiao be the first to do it. Maybe he will; maybe he won't. Shane is a tough boxer and capable of exploding on any fighter. Knock outs are never easy. Few fighters truly have one punch knock out power. Pacquiao certainly has not knocked anyone out with just one punch, but that scenario has happened to him on 3 occasions.

I'm a fan of both Pacquiao and Mosley for different reasons, and I will be happy with a positive outcome for either fighter. But objectively reviewing each boxer's current position, I don't think Mosley has enough sustainable fire power to beat Pacquiao. My prediction is that pride let's Shane go the distance, but Manny wins a unanimous decision.

Dear Blog,

There are few things better than throwing away precious hours of my life, by allowing my intellect to take refuge in the blissfully mindless task of playing XBOX video games. Great joy from parking myself in front of the television with controller in hand preparing to do battle with aliens that threaten to wipe out the existence of all mankind. Thanks to me and my highly evolved combat skills, Earth is a better place to live. You can't imagine how many times I've had to save middle class suburbia from extinction. It is probably best I don't tell, the truth would only scare you. But don't worry, I just finished opening a six-pack of whoop-ass on their scaly mutant behinds. It wasn't easy though, those over-sized lizards came by the billions. You would think that with all their technological advances, they would have developed some means of birth control. Oh well, they're 10 million short now, I don't expect another attack until June. When they do come back, I will be ready for them and armed with the latest in rapid-fire wireless controllers. I see no reason why I should not be able to preserve the sanctity of the free-world from the comfort of my bed.

Shadow Boxing

Shadow boxing is an opportunity to fine-tune your footwork, punches and defensive maneuvers. Ultimately, you are visually orchestrating various fight scenarios between yourself and a imaginary opponent, and prescribing ways to attack and defend against various boxing styles.

This exercise can be performed at the beginning of your routine as a warm up, or near the end as a cool down. Performing this exercise in front of large mirror allows you to critique your technique. But it is also helpful to shadow box inside of a ring where the actual match will take place.

To add to the intensity of the exercise you can add weights, but it is not necessary. Weighted hands and/or ankles should not exceed 5lbs on each limb. If you also use a weighted vest, it doesn't need to be more than 20lbs.

I like to include 3-5 3-minute rounds of shadow boxing with every workout, even on weight training days.

Using the Jump Rope To Improve Endurance, Coordination, Agility & Reacti...

Jumping rope is an effective and inexpensive way to improve your cardiovascular fitness, coordination, agility and lower body ground-reactive speed. Unlike treadmills and elliptical trainers costing thousands of dollars, a jump rope costs a mere $5-$50 depending on the quality. It also packs neatly into a gym bag, which allows you to jump rope anywhere with just a minimal amount of open space required. Although boxers have a long tradition of using the jump rope for conditioning, the benefits of the exercise can be shared by everyone from the general gym enthusiast to elite athletes of all sports. Jump ropes come in different lengths and various designs to suit a variety of fitness levels and goals.

This is a low quality jump rope constructed with low grade plastic. Even if you are a novice skipper, I suggest you spend some extra money on a jump rope with better craftsmanship and performance. This rope is suited for the playground, rather than a gym. What did you expect for $5?

A string rope covered by hard plastic beads with foam grip ball bearing swivel handles. Good for multiple persons usage and jumping outdoors. Beware, hard impact across the floor or ground can cause parts of the beaded chain to break off. Also, the beaded chain tends to shift while in use making the turning action feel unbalanced and sluggish.

Leather ropes are quite durable, but difficult to turn to achieve high speed jumping. If you are a casual jump rope user, the slower pace might be of benefit. There are a range of handles associated with this type of rope which include: foam, wood, swivel and weighted. This rope is good for novice and multiple users.

Stainless steel ropes are virtually impossible to break and give good over-all performance. However their rigid construction is not good for performing rope stunts. Also accidentally whipping yourself in the leg with a metal rope is extremely painful. This rope is good for the intermediate user.

This is the best jump rope that money can buy, and the one I personally use. It's perfectly balanced, turns with ease, light as a feather and is constructed of flexible high grade plastic with aluminum swivel handles covered with a foam grip. You can trick and skip as fast as grease lightening with this rope. Only down side is that it cost $50

High density rubber weighted jump rope is great for developing explosive power and strength. It comes in a variety of weighted sizes 1lb, 2lb, 3lb, 4lb, etc. However, if you are new to exercising with a jump rope, than you are probably not ready for the monster intensity this type of rope can deliver. This rope is good for expert jump rope users, who have the stamina and strength to turn this beast.

How To Jump Rope:

1. 
   
   First, make sure the jump rope is the appropriate length for you by placing one foot on the center of the rope against the floor, while at the same time holding a handle in each hand up towards your arm pits. If the handles reach your arm pits, the length of the rope is fine. Not the case, then adjust the length of the rope if possible, or obtain another rope that is more feasible.


2. 
   
   With the rope behind you touching the floor, extend your arms to your sides with the handles of the rope in hand.


3. 
   
   Rotate your arms up and forward which in turn will cause the jump rope to lift from the floor and begin rotating over your head.


4. 
   
   As your arms start to rotate down and back, it will prompt the jump rope to rotate towards the floor in front of you.


5. 
   
   When you hear the smacking sound of the rope against the floor this is your cue to jump over the rope to allow it to pass under both feet. At this time the arms should be back to their original starting position.


6. 
   
   Now you simply rotate the arms up and forward again to make pass after pass for as long as your routine calls for.

It's that simple. Practice these steps and you will be skipping like a pro in no time at all. Later on you can progress by adding stunts and weights to your routine as shown in the video.

Boxing Highlight - Body Shot Knockouts

Anyone who doubts that a hard body shot is worst than a head shot, to convince yourself otherwise look at the faces of the downed fighters in this video.

A 45 degree upper-cut to the liver or kidney will drop any 'bad ass' in the ring; believe that!

Heavy Bag Drill For In Close Boxing

There is a good reason why some boxers don't like to fight on the inside of an opponent; it's brutal. A hard shot to the midsection will rip the life and soul out of your body. Besides the imminent threat of getting punched hard at close range, you often get one fighter draped over the shoulder or back of another during in fighting. It's very tiresome having to support your body weight in addition to partially supporting your opponent's body weight as well.

However, these are largely the concerns of pro-boxers; not amateurs. The international sanctioned rules of amateur boxing discourages inside boxing, because of how contests are scored at this level of the sport. Three judges sitting ringside have to simultaneously agree to award a point to a competitor. It is difficult for judges to see the action when fighters are in close. For this reason, amateur boxers are coached to punch at a distance and from a position in the ring that gives all the judges the best chance to see him/her land a shot. Regardless of the scoring rules, amateur boxers should still prepare for in fighting. Whether a hard body blow scores or not, it can still inflect major damage and grossly deflate an opponent's fortitude. Plus it is a valuable skill to carry over into the professional ranks, where fighting in close is prevalent.

Practicing on the heavy bag is a good way to prepare for dueling up close while working on other facets of your training such as core strength, strength endurance and upper body agility. The exercises I am doing in the video is not a fixed routine. I'm merely combining various Swiss ball exercises while punching in close proximity to the heavy bag. Halfway through the 3-minute round I stand up, and then I start simulating close range punching and defending. Unpredictable situations come up in the ring all the time. So I sometimes do a drill(s) with minimal structure. But you can progress this exercise as you like. I'm just the finger pointing the way.

If It Ain't Broke, Don't Fix It!

Laugh! I'm still rocking the original PC+Mac 240 songs 1GB ipod Shuffle. I even have the box it came in, along with the purchase receipt. However, the original headphones broke ages ago. At present, I'm using Sony's active style neck-band headphones. They stay in place reasonably well while I'm working out. But their durability is questionable. I acquired the set in the picture, after previously purchasing the same model which broke in just 4 months.

Although, I don't appreciate having to buy the same headphones twice in such a short period, I think the Sony headphones are better than the ones Apple packages with its ipods. Apparently the Apple/Mac store in KLCC doesn't think much of their headphone product either. I noticed that branch is using Sinister headphones on some of their test model ipods. Hilarious!

I thought about replacing my outdated ipod Shuffle with a version that has 1000's of songs capacity. But quite frankly I'm not motivated enough to take the time to load a play list of more than a 100 songs. I primarily use my ipod for working out. During that time I'm not looking for variety in my music selection. I only want to hear songs that raise my level of aggression to insanity. I can do that with 1GB.

Basic Speed, Agility & Quickness Ladder Drills

The ladder is a training tool used to primarily improve speed, agility & quickness (SAQ). Being able to readily stop and go, change direction and move rapidly transfers into proficient sports performance. I frequently use ladder drills to better my footwork, coordination and ring generalship.

Covered in the video are basic drills that can be performed with a speed ladder, but there are a great number of exercises that can be progressively developed from these base maneuvers. For an exercise to be characterized as a speed drill; it must be performed with one's fastest effort. For this reason I recommend doing such drills in 10-20 second burst with 10-20 seconds of rest in between. If your short on stamina, it's advisable to take up to 60 seconds to recover.

Sample Speed Ladder Routine For A Boxer (work intervals based on a 3-minute round)

1. Double-step lateral sprint - (15 seconds work, 15 seconds rest) x 2


2. Double-step forward sprint - (15 seconds work, 15 seconds rest) x 2


3. Forward lateral sprint or slalom - (15 seconds work, 15 seconds rest) x 2


4. Ali shuffle - (15 seconds work, 15 seconds rest) x 2


5. Lateral push up - (15 seconds work, 15 seconds rest) x 2


6. Bear crawl - (15 seconds work, 15 seconds rest) x 2

Complete all the intervals in consecutive order followed by 1-minute of rest. Then you will perform the sequence two more times. Upon conclusion, the total number of work intervals will total three 3-minute rounds. Do these drills twice a week to be able to stop on the dime, and then change directions in the blink of an eye. Your opponents will pose like mannequins trying to keep pace.

Wear loose comfortable clothing, and athletic footwork that grips the training surface. Also do the drills on the balls of your feet to keep tension in the calf muscles to be able to spring quickly.

Rosalinda - Welcome To Malaysia Song

Rebecca Black eat your heart out, Rosalinda is taking me chopping and making happy in my hand. LMAO! Real life is better than fiction. You just can't make this shit up.

Kanye West - Monster ft. Nicki Minaj Parody! Key of Awesome #33!

10 Reasons To Jab, Jab and Then Jab Some More

Few boxing critics will argue against me, when I say, "Larry Holmes (69-6-0) made the best use of the jab in boxing history, bar none".

At the height of his tenor he ruled the heavy weight division by systematically breaking his opponents down primarily with a single punch; the jab.

Unfortunately, a lot of fighters today have not learnt from the lessons of their predecessors. They grossly underestimate the effectiveness of throwing a straight lead hand punch.

In my opinion, the jab is the most important and versatile punch in a boxer's arsenal. It manages distance, disrupts your opponent's combinations, sets up your offense, is the fastest and least risky way to score points, allows time to feel out your adversary, and helps control tempo.

The jab can be strategically used to pave the way to victory in a variety of competitive scenarios:

1. 
   
   Use the jab to get on the inside of an opponent. Jabbing while moving forward effectively occupies your opposition's attention, which allows you time to move into position and work in shots at close range.


2. 
   
   To exit from an inside position perform a back-step-roll followed by an immediate jab to help keep an opponent from readily following you and/or counter punching.


3. 
   
   Keep a bully fighter or bigger opponent at bay by setting up quickly, and then throw 2-3 explosive jabs before speeding off. Do this at the moment your opponent attempts to punch to disrupt their offense.


4. 
   
   Throwing jabs while in transition is a great way to safely change your attack angles relative to your opponent. It is the same for changing angles during retreat.


5. 
   
   Use the jab to draw your opponent's attention away from a desired target. Example, jab to the body to induce another fighter to lower his/her guards to protect the midsection, which then leaves them open for a head shot.


6. 
   
   It's a customary practice in boxing to lead with the jab. Play on this expected practice by occasionally pump faking the jab, and then lead with another punch instead.


7. 
   
   Probe with the jab to gauge when you are in punching range.


8. 
   
   Intercept incoming punches with the jab as a defensive measure. Essentially you use a punch to deflect a punch.


9. 
   
   Mark a spot on an opponent with the jab, and then follow with a power punch to the same location.


10. 
    
    Score points quickly with a rapid series of jabs to the head and body, and then follow up with more hard bruising shots to stop an opponent dead in his tracks.

Pro-Boxing In Malaysia

Samson and I, after his pro-boxing debut at Cheras Badminton Stadium, Malaysia, March 25, 2011.

Samson didn't win his 4 round bout, but he put in a valiant effort considering he had no experience of an amateur career to draw from. That is a very difficult way to enter the ranks of professional boxing.

Hopefully, he will gain strength from the disappointment to train harder in the gym and improve his technical skills.

Although I didn't train Samson for his match, I coached him in the corner that evening. After the first round, I was reminded how mentally frustrating it can be to coach. Once the bell rings, you are virtually powerless to help your fighter. Thus this emphasises the great need for preparation beforehand. Practice is when a coach has the most impact over what happens to their fighter during competition.

Heavy Bag Drill With Resistance

Attrition in the ring often determines the victor. Barring a knockout, it will not matter that your skills are on par or even superior to your opponent, if you cannot maintain a competitive intensity the entire bout. Competitive intensity for a boxer means he/she can sustain constant intervals between doing high levels of aerobic work (80% or better of maximum heart rate) and explosive anaerobic movements for 2-3 minutes over as many rounds necessary.

The drill I am doing in the video is an advanced progression to heavy bag training. The aim of the exercise is to increase strength endurance to the point of combat readiness. Before attempting the exercise or one of its likeness, one should have a base level of cardiovascular fitness [ability to maintain an elevated heart rate (80% of MHR) for 30 minutes or more, 3 days a week]. If you meet that prerequisite, then gradually work the devices featured in the video into your heavy bag routine one item at a time over the course 6-8 weeks.

The exercise is quite strenuous to do for 3-12 rounds, but the surplus on stamina that you'll gain makes it worth the effort.

Enjoy_

Up Coming Event

This event features MMA (Mixed Martial Arts), Muay Thai, and my personal favorite Pro Boxing. The competition is from March 25-27 at the Stadium Badminton Cheras. Action starts at 8:30 P.M. each evening. Cost of attendance is: Ringside - RM50/night, General Seating - RM30/night. Discounted tickets available for members of TNT Kickboxing

Boxing Challenge For Trainers

I have not submitted a post in over a month. I've been a tad bit busy. I just completed a collaborative effort with Fit Malaysia offering a professional development workshop on how to integrate fundamental boxing exercises and techniques into personal training programs.

The 12-hour course unfolded over a two day period, in which I took 12 personal trainers through a rigorous barrage of drills to teach them the basic components of boxing involving footwork, speed, agility, conditioning, defense, safety tips, mitt work, and of course punching.

Day one was almost completely physical; experience is the best teacher. Participants learned to perform all the basic punches, movements and defensive maneuvers, and then combine the techniques to carry out multi-facet partner exercises.

On day two the trainers learned how to use the experience gained from the previous day and apply it to exercises suitable for a variety of clients with various fitness levels and goals. Again, this is an activity that begs to be done; not just talked about. So the hands on approach proceeded until lunch break. Now that 9 of the 12-hour workshop was primarily spent on 'doing', I knew the class would appreciate a break from the physical and welcome a intellectual discussion on how to incorporate the boxing drills into their clients' standard exercise programs.

The graduating activity was to divide into 3 groups of 4, and then design a exercise regime which incorporated boxing. Next, each group presented the details of their plan for an observational review and critique for safety and thoroughness.

A lot to accomplish in one weekend. By the end of the workshop, I was completely wiped out. But it was a great group to work with, and I enjoyed teaching them. I'm looking forward to the next round; just not too soon.

Jackie Robinson

Jack Roosevelt "Jackie" Robinson (January 31, 1919 – October 24, 1972) was the first black Major League Baseball (MLB) player of the modern era.[1] Robinson broke the baseball color line when he debuted with the Brooklyn Dodgers in 1947. As the first black man to play in the major leagues since the 1880s, he was instrumental in bringing an end to racial segregation in professional baseball, which had relegated black players to the Negro leagues for six decades.[2] The example of his character and unquestionable talent challenged the traditional basis of segregation, which then marked many other aspects of American life, and contributed significantly to the Civil Rights Movement.[3][4]

In addition to his cultural impact, Robinson had an exceptional baseball career. Over ten seasons, he played in six World Series and contributed to the Dodgers' 1955 World Championship. He was selected for six consecutive All-Star Games from 1949 to 1954,[5] was the recipient of the inaugural MLB Rookie of the Year Award in 1947, and won the National League Most Valuable Player Award in 1949 – the first black player so honored.[6] Robinson was inducted into the Baseball Hall of Fame in 1962. In 1997, Major League Baseball retired his uniform number, 42, across all major league teams.

Robinson was also known for his pursuits outside the baseball diamond. He was the first black television analyst in Major League Baseball, and the first black vice-president of a major American corporation. In the 1960s, he helped establish the Freedom National Bank, an African-American-owned financial institution based in Harlem, New York. In recognition of his achievements on and off the field, Robinson was posthumously awarded the Presidential Medal of Freedom and the Congressional Gold Medal.

Oh Yeah!

It has been over 7 months since I hurt my left rotator cuff sparring with my 6'2, 230-pound Australian boxing mate. It happened after he blocked a left hook I threw to the body with his elbow and forearm. The violent impact rendered my shoulder useless. The pain was equivalent to getting shot in the arm at close range.

It was 5 months before I could lift a dumbbell heavier than 35lbs. Even raising my arm to put a shirt on my back was hell.

Today, I faced him in the ring, and my shoulder held par. I felt like a Spartan reborn_hooray!

Dragons Need To Find Their Resolve

After a disappointing finish, no doubt the Dragons will need to make some changes in the off-season. Since Nakiea Miller wasted no time announcing he will not renew his contract to play for the Dragons next year, recruiting a starting center will be at the top of the to do list.

Miller's announcement comes as no surprise; the writing was on the wall. He has been publicly critical of Dragons' Head Coach Goh Cheng Huat for several weeks. A comment from Miller following the Dragons' second loss to the Philippine Patriots in the ABL Semi-Final Playoffs via Twitter pinned the loss on the Dragons' head coach.

We lost, coach threw the game! Experimenting in the semi's wit dudes who never
play in regular season! I'm so mad

At one point during the Dragons' final post-season game, Miller emphatically implored Goh Cheng Huat to change the line-up on the floor. The head coach complied with Miller's wish by making an immediate substitution, which made me wonder two things. Who is actually coaching the Dragons? Second, how much respect and confidence does Miller have for his coach, or the ability of his fellow team mates?

When the star player and head coach do not see eye-to-eye, one of them has to leave. Miller's volunteered exit nullified what could have been a difficult decision for the Dragons' owners to make.

I don't prescribe to how Miller aired his grievances, but I do think his latest charge is valid. I was present at every Dragons home game this season, and the starting line-up varied from week to week. No team should be experimenting with personnel changes late in the season. By playoff time, a coach should know who are the starting five. It's hard to execute strategy, if the players don't know what to expect from their coach and each other.

Playing 'guess who is starting' does not create an element of surprise; it creates confusion. One only needs to see a replay of the final game between the Dragons and the Patriots to know that the Dragons' offensive and defensive schemes are a mess!

Congratulation AirAisa Philippine Patriots;

I give respect, when it's due.

The Patriots Tame The Fury of The Dragons

Just returned home from MABA Stadium, Kaula Lumpur where I bared painful witness to The Westsports KL Dragons going down in flames against the AirAsia Philippine Patriots; 92 - 95. For the second consecutive season the Patriots have the pleasure of celebrating winning the ABL Semi-Final Playoff series on the Dragons' home court. Ouch!

I was hoping the the Dragons would recapture some of the magic they discovered in the early and middle part of the season; but no such luck. The Truth of the matter is that the Dragons' performance took a dramatic down turn at season's end, and then soured completely with tonight's loss.

The Dragons were outplayed, out muscled, out rebounded, and out hustled the entire contest. Despite being out favored in most statical categories, they still had a chance to beat the Patriots, or at least draw even at game's end. The Dragons had possession of the ball with 1:03 left in the game; down 89 to 91. It was a golden opportunity to either tie the score, or go up by 1. The result of the possession was an ill advised pass from Rudy Lingganay to Nakiea Miller in heavy traffic. Miller lost control of the rock, which then trickled out of bounds. The Patriots proceeded to head down court and scored a coffin nailing 3-pointer from downtown. The scoring after that juncture was purely academic. The Dragons lost one wing in the Philippines, and the Patriots clipped the other tonight.

Top performers for the Dragons were Nakiea Miller; 24 points, 13 rebounds, Rudy Lingganay; 25 points, Justin Leith; 18 points, and Patrick Jan Manlawe Cabahug; 17 points.

So what went wrong? Nothing a lesson on fundamental basketball wouldn't fix. The Dragons have talent, and they play with heart. But the team lacks mental fortitude and technical execution. The same issues that I have mentioned a dozen times before is what keeps the Dragons from getting over the hump. They don't execute well out of set-plays. Opposing teams are given too many second chance scoring opportunities, because the Dragons consistently fail to box out. The offense is primarily dribble and then shoot. Motion without the ball and swing passing is a viable option that seems to have escaped the team's attention. All these things represent essential skills needed to win championships. Heart and talent alone will not get the job done. It needs to be coupled with a high basketball I.Q.

Dragons' Flame Barely A Spark Heading Into The Playoffs

On 15 January 2011, the Westsports KL Dragons lost to the Brunei Barracudas 87 - 73, and thus squandered a golden opportunity to finish the regular season in 2nd place and secure home court advantage in the first round of the ABL Championship Playoffs. Instead, the Dragons will limp into post-season play behind the AirAsia Phillipine Patriots, who won their final regular season game against SatiraMuda Britama 74 - 71.

The playoff seedings are as follows:

1. Chang Thailand Slammers


2. AirAsia Phillipine Patriots


3. Westsports KL Dragons


4. Singapore Slingers

The Dragons will face the Patriots on their home court for game 1 in a best of 3 series on Sunday, 23 January 2011. Fan advantage then swings back to the Dragons on Wednesday, 26 January 2011. If there is a 3rd game, the teams will head back to the Philippines for the conclusion.

The Patriots have 3 satisfying factors to boost their confidence. One, they snatched back what was taken from them a week ago by the Dragons; 2nd place. Two, they ended the season on a winning note, while the Dragons faltered. Three, the Patriots swept the Dragons in the first round of the playoffs last season. It's like having three aces in your hands.

Granted the Patriots will be facing a more improved Dragons squad, than they did last year. But I'm sure they still have to be feeling very good about their chances of making it back to the finals. The Dragons will need to convincingly win game 1 in the Philippines to turn the Patriots' smile upside down and swing momentum their way. The odds don't favor the Dragons in any other scenario.

Barilla and Hannibal

Patriots Get Burnt By The Dragons

On Saturday, 9 January 2011, the Westsports KL Dragons regained their poise, after defensively stumbling last Wednesday against the Singapore Slingers to beat the AirAsia Phillipine Patriots on the road 92 - 74. After a closely contested first half, the Dragons took control of the game in the 3rd period. At which point they never looked back until the final buzzer. What a difference a few days makes compared to the Dragons' last game against the Slingers, who they lost against, after crumbling on defense in the 4th period. But the Dragons redeemed themselves by snatching 2nd place in the league from the Patriots by virtue of their win over the Patriots tonight.

Next, the Dragons will face the Brunei Barracudas on Saturday at the Brunei Indoor Stadium. Another win on the road would provide the team with momentum and confidence heading into post-season play; not to mention home court advantage in the early stages.

I hate Doing Cardio Exercise

Because I'm in the fitness industry, people might think I enjoy all aspects of training; not. I hate doing cardiovascular training. Repetitive moments over long periods of time bore me to tears.

I have a 20-minute tolerance level for using any cardio machine, no matter how many bells and whistles a manufacture supplies it with. Jogging is my least favorite exercise of all. Although I have done it, I have never felt the runner's high some people claim to get from the activity.

I need constant change while I'm exercising, or else I become disinterested with the task very quickly. I often pair groups of cardiovascular exercises together, so that I'm not doing any particular movement for longer than I can stand. Here is a routine I devised specifically for myself to improve my boxing, which involves alternating between walking on the treadmill and jumping rope.

Warm Up
walking on the treadmill - 5-minutes, 5.5 mph, incline 3 (I keep the treadmill running at this speed and grade throughout intervals 1 - 9)

interval 1
jump rope - 300 speed skips, last 10 reps (double turn)
treadmill - walk recovery for 1-minute

interval 2
jump rope - 300 speed skips, last 10 reps (double turn)
treadmill - walk recovery for 1-minute

interval 3
jump rope - 300 speed skips, last 10 reps (double turn)
treadmill - walk recovery for 1-minute

interval 4
jump rope - 300 speed skips, last 10 reps (double turn)
treadmill - walk recovery for 1-minute

interval 5
jump rope - 300 speed skips, last 10 reps (double turn)
treadmill - walk recovery for 1-minute

interval 6
treadmill - lateral shuffle and jab, right foot forward (1-minute)
treadmill - walk recovery 30 seconds

interval 7
treadmill - lateral shuffle and jab, left foot forward (1-minute)
treadmill - walk recovery 30 seconds

interval 8
treadmill - walk backwards (1-minute)
treadmill - walk recovery 30 seconds

interval 9
treadmill - freestyle shadow boxing combined with freestyle footwork (5-minutes) high risk!
treadmill - walk recovery 5 - 10 minutes

interval 10 (optional)
5 x 3-minute rounds on heavy bag, 30 seconds rest between rounds
or
5 x 3-minute rounds shadowboxing with 2.5 lb weights, 30 seconds rest between rounds


Disclaimer:
As I previously stated, I designed this exercise routine specifically for myself. The exercises and training variables reflect my own personal goals and fitness level. I am not advocating that any persons should follow this regiment in part or in whole. This post is merely a written description of my thought process on how I perform my cardiovascular training.