Fighters Who Don't Train With Weights Are Just Begging To End Up On Their Backs.

Boxing provides a total-body workout, so you'll expend more calories during your time in the gym. Plus, boxing training involves the recruitment of both slow- and fast-twitch muscle fibers - slow-twitch for the constant motion of your feet and hands and fast-twitch for quick movements such as punches and slips. Because fast-twitch muscle fibers have the greatest potential for growth, most boxing trainees will notice a marked increase in overall lean muscle, which in turn helps burn more bodyfat.

Boxing training involves the coordination of many muscle groups working at a will-breaking pace over long periods, with very limited rest sprinkled throughout - think of it as choreographed interval cardio. However you have to train with relevance to your sport. Boxers have to generate power, so you should still stick to some basic power movements such as squats and deadlifts. Those types of lifts will help you produce power from your legs and core, which is where punching power comes from. Some fighters and their trainers are still stuck back in the '60s with how they train. Not here at AbFitt!

If you are new to the "Iron" I recommend two days per week to keep your strength gains coming. Adequate protein consumption and rest are crucial. supplement and train with an experienced strength trainer.

Day - Training Type - (Bodyparts)

1. Weights (Chest, Biceps) Ab circuit
2. Boxing workout
3. Weights (Legs & Back) Ab Circuit
4. Boxing workout
5. weights (shoulders & Triceps) Ab Circuit
6. Boxing workout

Days 1, 3, 6 — Boxing Workout
Exercise Sets Reps/Time
Jump rope 6 3 min.
Speed bag 3 3 min.
Shadowbox/Reflex bag 3 3 min.
Heavy bag 4 3 min.
Fire Cardio:*********************************** (Part of H.I.G.T)
Squat thrust 4 20
Lunge thrust 4 20
Lateral bound 4 20
Plyometric push-up 6 to failure
Shoulder circuit 3 3 min.

Rest no longer than 30 seconds between sets. Between exercises, rest only as long as it takes to get set up on the next activity.

Creatine Timing

Your pre-workout creatine advantage

Creatine Timing

Despite a relatively long and prosperous existence, there's still considerable debate about when to take creatine. In fact, as time goes by, the subject of timing seems to get even more complicated. Some people take it only after workouts, some before workouts, while others say it doesn't matter. Let's have a quick look at the reasoning behind these ideas and hopefully put this baby to bed.

Taking creatine before a workout initially makes sense, because that way we'll have the creatine readily available during training. Of course, this novice thinking doesn't hold water because it takes a while for creatine to enter the muscle cell where it can enhance performance. In fact, it's been shown that pre-workout creatine consumption has no effect over placebo (19). What's more, we know that the anticatabolic effects of creatine are more long lived and don't suddenly take effect during a workout.

More recently, the pre-workout creatine theory got a big boost from the scientific literature. Tipton and buddies (27) showed that consuming a pre-workout meal enhanced muscle protein synthesis twice as much as the same meal consumed after a workout. This enhanced nutrient delivery and subsequent uptake could, some believe, apply to pre-workout creatine as well.

Unfortunately, we're comparing apples and oranges here. Carbohydrates stimulate blood flow and amino acids stimulate protein synthesis, but creatine does neither. We've also established that the effects of creatine occur long after the workout has occurred, while those of protein and sugars are far more acute. Sadly, the theory of a pre-workout creatine advantage doesn't seem to hold water any way you look at it.

As much as we love complicated scientific theories behind our practices, the post-workout creatine logic is quite simple: workouts deplete creatine, so post-workout we fill it back up. We can also take advantage of our post-workout insulin spike to drive the creatine into our muscles.

Perhaps the most important determinant of when to take creatine is the overwhelming mass of data available from the scientific literature. We have numerous studies showing that post-workout creatine consumption is effective, while the only study for pre-workout intake showed no acute effect.

Bottom Line: We have no scientific data to support pre-workout creatine use, but also none to suggest it's harmful. I'd stick with the tried and true method until evidence to the contrary arrives. AbFitt recommends 5 grams 30 min before training and 5 grams with your post training shake. You are having your shake post workout right?

Live Fit, Be Fit AbFitt-

Joe Hand Boxing Philly PA

Three Power Moves For A Strong & Fit Body

1) Squats – Hands down one of the best exercises for your hips, thighs & glutes. that’s where most woman want to improve.

2) Pullups – It really helps shape and define the V taper that every woman looks to achieve.

3) Shoulder Press – Sexy shoulders along with the V-taper from the pull-ups will make your waist look even smaller, the overall aesthetics that you can achieve from these three exercises is amazing no matter what you do.

Live shredded, live Fit- AbFitt

Rich/Fit Get Peeled With My Fire Cardio Training.

They say that slow and steady wins the race. Bullshit! I say the cardiovascular key to fat burning and building a muscular and well defined body is using interval training workouts on separate days from your weight training. ( I combine these intervals on my boxing training days ). These interval workouts alternate high-intensity levels with lower-intensity effort equaling monstrous amounts of calories and fat being burned, sparing you your most valuable asset. Your MUSCLE!. As I mentioned many times to all AbFitt Readers. this formula keeps your body burning calories long after you've stopped working out and that's what we are looking for right? This is why you train so dam hard!

Understand that interval training mimics sports - start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval training workouts any way you want - running, cycling, boxing, swimming, on elliptical trainers & treadmills. I prefer to do my intervals with the speed rope, heavy bag & an assortment of boxing drills.

You can also vary the intensity levels in different combinations. To start, here are three options for every experience level, (If you use exercise machines, don't choose the interval workout; choose the manual one, and create your own intensities by adjusting it yourself. It'll give you greater control over the speeds and will help you burn fat faster.) You'll derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout, however no cardio workout should go over 45 Min. You only lose muscle when you do this. The loss of lean muscle tissue only makes you a victim of skinny fat! Yuk!!

Interval Variation A: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warm up (light jog, low intensity, gradually increasing at the end of the warm up period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period)

Interval Variation B: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warm up

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cool down

Interval Variation C: Sports Conditioning & Fat shredding
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 - 5 minutes warm up

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard or one minute all out sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cool down

More workouts like this at

Got Symmetry? Janet Lee Wants To Know.

Symmetry, from a Greek word, meaning "to measure together",harmonious or
aesthetically pleasing proportionality and balance. Leonardo da Vinci's "Vitruvian Man" (ca. 1487) is often used to represent symmetry in the human body and, by
extension, the natural universe.

But, how is symmetry truly acquired? The human body so intricately fashioned is also complex. Its bilateral symmetry, 2-sided with right and left sides matching, gives us a mirror image.

However, our goal in body-building is evenly distributed muscle mass- focusing on all muscle groups equally, so there are no obvious "weak points". Is is all
genetics? Or is it hard "blood sweat and tears" pumping iron? There are other
reasons behind symmetry other than aesthetic. One being protection from injury. If all muscle groups are worked then there is no "over compensating" for
the weaker muscles. Changing exercises and the way muscles are used also creates symmetry. Clean diet, aerobics, low body -fat percentage and body-type are meshed together , linking all your hard physical work to the symmetrical "completion".

Note: I don't know about you , but I want it! Too many beach bodies with great chest,abs and biceps ....and their arms are bigger in circumference than their legs! Or is there anything more disheartening than gorgeous legs, tight glutes, high breasts....but a sagging waist line with no six -pack in sight? Keep at it
guys! Symmetry. It is our natural physical "universe". Jlee

-Janet is a friend of and guest writer for AbFitt. Please use our search bar above to find out more about this fantastic & inspirational 54 year old super mom.

Your Most Important Meal Of The Day, Post Workout Shake, DonT Miss it.

Post-workout shake. You may have heard of this concept, but what does it really do? Baseball player, boxer, wrestler, football player, soccer player..I don't care what sport you are involved in. You break your body down when you train, don't miss out on your one opportunity in the day to maximize results.

You workout to get better. Cardio improves your cardiovascular health, and resistance training helps you accelerate lean muscle mass. More muscle mass means a toned and well-defined physique. It means protection against injury. It means a faster metabolism. When you resistance train, however, you are actually causing micro trauma to your muscle cells. They are being damaged. A flood of lactic acid builds up, "exhaust" from the muscle engine, causing a "burn". Blood rushes to provide nutrients and carry away the exhaust, and you feel a "pump". A few days later, remnants of the destruction that you caused, such as hydroxyproline acid (an amino acid) cause DOMS - delayed onset muscle soreness. It sounds bleak.

One of the key discoveries in recent years is the fact that your body KNOWS it is being abused, and is ready to fix that after you complete a resistance training workout! Your muscle cells become "primed" to receive nutrients. This is an optimal time to consume a nutrient-rich shake, and any supplements you are taking, such as creatine and glutamine. Why a shake - why not a whole food meal? Because, for once, we are in a rush - we want that material to get to the muscle cells, and fast!

A post-workout shake serves many purposes. The proper combination of protein, carbs, and fat will raise insulin levels, which are a signal to your cells to store nutrients. Typically, this can be a bad thing - if your fat cells start their dirty work, you will simply gain mileage on your waist. However, after a resistance training workout, it is your muscle cells that shuffle to the front of the line and gobble up any nutrients that are present!

An ideal post-workout shake will contain quality proteins, preferably branched-chain amino acids that support immune system function. The primary source of this is whey and egg whites. It will contain a high level of high glycemic carbohydrate, to stimulate insulin and replace the fuel in your muscle cells. This is the one time that simple sugars( Dextrose ) work best - because instead of being stored as fat, chances are your body is ready - and will pull them inside your muscle cells! Fat will also increase the insulin response, and healthy fats will provide material to help your body rebuild and recover.

So how much should be in the shake? Based on personal experience, after training many clients, we feel that the best post-workout shake will contain about half of your lean mass in carbohydrate (possibly more if your goal is primarily muscle gain over fat loss). It will contain 1/3 the amount of carbs as protein, and 1/4 the amount of fat as protein. There are many shakes formulated specifically for post-workout consumption that you might look into. Or, you can create your own - for example, I use 1 whole banana and 2 scoops of Beverly International's Mass Maker. Mix this in a blender with a handful of ice and an amount of water based on desired thickness, and you have a whole food shake ready to replenish your exhausted muscles! Of course, you will have to adjust these portions based on your own amounts. Key in your body weight and body fat, and this calculator will provide what we believe is the optimal post-workout breakdown.

The best time to take it? As soon as you can after training!

My favorite combo to meet my body's demand for nutrition to start the rebuilding.

40 Grams of 100% Whey
1/2 cup water
1/2 cup homogenized & Pasteurized egg whites
5 Grams Glutamine
5 Grams Creatine
5 Grams BCAA
1 Tsp Dextrose

Followed 1 hr later with a solid meal.


Shred Fat & Build Muscle With The Heavy Bag

Using the heavy bag to increase punching power

With the advent of sophisticated training devices, and methods to achieve amazing results in minimal time, the fitness industry is increasingly veering away from many tried and tested ways to improve health and fitness. Dont be one of them over complicating your fitness.

One piece of equipment that has become almost legendary in its shaping of champions, and the results in physical fitness it has achieved for many an average person, is the heavy bag.

The heavy bag is a stuffed bag made of leather or vinyl, which weighs between 40 and 100 pounds, and is used primarily among boxers for building punching power and improving boxing technique. Hitting the heavy bag is physically demanding and a true test of strength and stamina.

For a relatively simple piece of equipment, it delivers many amazing benefits. Whether it be a full-body workout, sharpened self defense skills, or a defined, muscular body, the heavy bag is a valuable addition to any home, or commercial gym setting. My preference is to combine heavy high intensity weight training with boxing training for my cardio.

How does one use the heavy bag and what are its benefits? Why might the heavy bag be a useful addition to your training plan? Read on to find out.

1. Improve Aerobic Fitness.

Training on the heavy bag at the right intensity, will greatly tax the cardio respiratory system.

2. Improve Power.

The heavy bag was actually designed for boxers to enhance their punching power. It allows for the perfect opportunity to focus on using as many muscles as possible, to ensure a punch is thrown with perfect technique, and with the greatest possible force. Main muscles worked on the heavy bag include the shoulders, arms, back, chest intercostals & obliques. Legs are also used in the process of punching the bag, to generate power through the upper body. Straight punches, such as the right cross and jab, will help to develop power through the shoulders and chest, while uppercuts and hooks will utilize the back and arms to a greater extent.

3. Improve Coordination, & Core Stability.

Circling the heavy bag and throwing off combinations of punches will help with coordination. I like to keep the bag moving to force me to do the same when delivering combination's.
Stick n move baby!

4. Improve Boxing Technique.

Obviously, hitting the heavy bag will improve boxing technique, provided all punches, and body-movements, are performed correctly. The idea is to keep everything tight, while remaining relaxed and ready to react.
Elbows in and hands up, while continually moving, is the basic approach to hitting the heavy bag. Of course, the punches will be all the more sharper and powerful if you are relaxed, and in the correct stance.

5. Improve Body Shape.

I have personally witnessed an improvement in terms of shoulder, biceps and back detail, as a result of heavy bag training. Although hitting the heavy bag does not equate to a pure intense weight workout- it does provide an excellent way in which to add detail and strip body-fat.
Adding detail in the form of greater cuts and a certain hardness, and stripping body-fat to reveal the underlying muscles, will enhance anyone's physique.

For the amount of work many boxers do - particularly in the pro ranks - many of these athletes do seem to hold an impressive degree of muscle size. ( see attached picture of Sergio Martinez. 5'9 160 LBS ) For those wanting to improve general health, while preserving their muscle gains, I would suggest a heavy bag workout along with your weight training.

Here are seven tips on how to gain muscle while minimizing fat gain

Here are seven tips on how to gain muscle while minimizing fat gain:

1. Eat starches, grains and fruit ONLY when you need them: breakfast after a night’s fast, before your workouts and in the hour after your workout. At other times eat veggies as your source of carbs.

2. Make sure you train hard and keep a workout tracker/diary. This way you know if you are just going to the gym doing the same old or you are actually pushing harder each time. Your goal should be to outperform yourself every time.

3. Stay consistent. Don’t try to find a perfect diet that you start out on after another binge of junk food. When you over eat crap and don't exercise you get fat, simply put. It also wreaks havoc on your blood sugar which is NOT good for your muscle growth.

4. Eat real food, real food has a higher metabolic value than engineered foods. Compliment your eating plan with protein shakes. Protein bars are not good snacks. They have energy but not many real nutrients. It’s actually better IMO to eat a hamburger than a protein bar. In case of the hamburger it’s real food. Something that can be on the shelves for years cannot be good for you, exception POWDERS (protein powder). Just don't rely on these, remember they are just a supplement.

5. Eat moderate amounts of nuts and oils. Yes they are “healthy” but they don’t really fuel your workouts. They are good for hormonal health, joints etc, but don’t eat a fat and protein diet and believe it’s gonna make you train like an animal and get lean & muscular.

6. Think about your digestive system. You need alkaline foods like veggies daily in order to keep your body healthy. When you build muscle you need a lot of protein, but protein makes your body acidic. You can fix that bad state by eating tons of greens.You want carbs, get them from veggies. Remember the bloat you may get is simply temporary.

7. Consistency. Stop being impatient. Impatient people don’t get results. Why? they just don't last long enough to reap results. You need patience and planning, look truth is all your fitness goals can be accomplished with keeping these principles in mind: eat lots of good foods;when you train with weights, train heavy (heavy being relative to your body); consistently be consistent; mix up your exercises- cardio/workout schedule every three weeks to keep your body guessing and challenged; supplement with simple yet proven products such as whey protein, creatine, glutamine, BCAA, and a good multivitamin.

In closing, STAY OFF THE SCALE, use the mirror- it doesn't lie, and enjoy the journey. Enjoy the challenge, and have fun while achieving your goal. It'll make the process both educating and rewarding.


Martinez Post Fight Interview, He Want's Cotto Next!

From our friends at

Sergio Martinez's path is remarkable, This is the Best Fighter In The World!

Sergio Martinez was already the hottest fighter in boxing.

But after yet another mind blowing performance, the Argentine-born middleweight champion just might be the best.

Better than Manny Pacquiao. Better than inactive & stale Floyd Mayweather. Personally I am tired of giving this guy P4P credit when he has fought just once in what? Three years? C'mon enough talk of Mayweather already, the guy doesn't want to fight. Mayweather wants to hang court side and gamble on pro football.

"This was like Secretariat against just another thoroughbred," said Lou DiBella, who promotes Martinez (47-2-2, 26 KOs). "Dzinziruk's a good fighter, but Sergio's a Hall of Fame fighter."

The 36-year-old Martinez was everybody's Fighter of the Year in 2010. He upset 2-to-1 favorite Kelly Pavlik for the middleweight title in April and nearly decapitated consensus pound-for-pounder Paul Williams in November.

And he showed no signs of slowing down Saturday at the MGM Grand at Foxwoods, sending Dzinziruk to the canvas no less than five times before referee Arthur Mercante Jr., put a stop to it at 1:43 of the eighth round.

DiBella made no secret about his aversion for this matchup, an opponent all but force-fed by HBO. Dzizdurik (37-1, 23 KOs) is virtually unknown in the United States, but many felt he was the best 154-pounder in the world. Not enough reward for the risk, DiBella reasoned, given Dzizurik's pristine record and anemic Q score.

Indeed, at least theoretically, it was a showdown between the world's best middleweight and the best junior middleweight -- but Dzizurik spent most of the evening appearing clearly out of his depth.

Martinez took the fight to Dzinzurik from the opening bell, dropping his hands to invite action and neutralizing the Ukranian's jab with a constant blur of activity. "Nullify his jab, nullify his punches," explained Martinez, who connected on 147-of-384 jabs, compared to 80-of-242 for Dzinzurik. "Little by little we did that."

Dzinziruk appeared confounded by the same squirrely, awkward style that gave Pavlik and Williams fits. Martinez amassed a lopsided lead on the scorecards by throwing and landing more punches, sending Dzinziruk to the canvas in the third and fourth rounds -- the latter on a vicious right-left-right-left combination.

After suffering a cut under his left eye in the seventh, Martinez finished strong with three knockdowns in the eighth -- each courtesy of his TNT-packed left hand. "I got a new wind," he said. "I was able to hit the gas and accelerate."

Martinez is a champion for another era. He doesn't blog. He doesn't tweet. He'll never deliver a juicy soundbite because he doesn't speak English, communicating through advisor Sampson Lewkowicz -- but his fists are multilingual.

Boxing's annals are filled with extraordinary backstories, but Martinez's path is remarkable even by fistic standards. He grew up in one of Argentina's toughest barrios, "a good kid in a really bad area," as DiBella puts it. A natural athete, Martinez played as a striker for local club team Claypole during his teenage years.

But a funny thing happened on the way to the Bombonera. Martinez turned down a contract offer from Club AtlĂ©tico Los Andes, a decision that perplexed many in a nation where fĂștbol is sacrosanct. (Imagine a Biletnikoff Award finalist pulling out of the NFL draft to sign up for the Golden Gloves.)

After a brief dalliance with cycling, Martinez was past 20 when he took up boxing. Credit DiBella for spotting the potential still there in the then-33-year-old a couple of years ago and pushed hard to re-energize his career.

And forgive the bellicose promoter if he's enjoying the payoff.

"I have never had a fighter like this, this guy is so good it's frightening," crowed DiBella, drenched to the bone with sweat during the post-fight presser. "He is a fucking beast. He is a beast. He does everything. He has speed, he has power, he has flair, he has style, he looks like a movie star and he fights like a beast."

Martinez's approach to the pound-for-pound question is more cerebal but no less passionate.

"It's a dream of mine, it obsesses me," said Martinez of the mythical title. "I will be pound-for-pound best.

"I want the best fighters in front of me. Mayweather, Pacquiao, I want them."

How he'll get them into the ring is the bigger question.

Don't hold your breath on Pacquiao, who's too small anyway. ("You think that Bob Arum's ever putting one of his guys in with this animal?" DiBella asked. "Never.")

Instead, Martinez could fight the best of what's left at 160 pounds. Felix Sturm jumps to mind.

That name might not move the needle among casual fans.

But if these highlight-reel showings keep up, Martinez's 2011 could prove even more rewarding than his 2010.

The Single Most Effective Core Exercise You Can Do!

Core Training for boxing, for fitness and the best six pack possible.

If you are reading this article, you are probably involved in a sport that requires you to perform various rotational and bending movements with an upright torso (or, for swimmers, horizontal!) Why not strengthen your core the same way? Your core consists of the rectus abdominus, internal and external obliques, and erector spinaes, all the muscles in your mid-section that allow you to transfer movement and power from the upper body to lower body and vice versa. The following integrated, whole-body movements allow you to develop strength that will carry over more readily to your sport – say good-bye to hundreds of crunches! As always, when first starting a new exercise, try light or no weight for form, and then increase until you've found the appropriate weight. Make sure you are well warmed up and stretched before trying this exercise with weight. Try 2-3 sets, 8-12 repetitions each set.

The One Arm Squat Press

Perform this exercise early (1st or 2nd) in your workout while you are fresh. This exercise works multiple muscle groups at once, and will dramatically improve your form and strength in standard barbell squats, as it trains you how to maintain a vertical torso. It also provides a great stretch for the shoulders and upper back while working wonders for the abs and lower back, which are engaged from start to finish controlling and stabilizing the weight far above you. Treat the first set as your form set; subsequent sets will feel much better as your body gets used to the exercise.

Single dumbbell squat & press is a full body, heels-to-hands combination exercise that helps build a powerful hip snap, along with leg and arm strength. Focus on using the momentum generated from your hip snap to produce the dumbbell press.

Tips for success

* Pack shoulders and keep feet hip width apart
* As dumbbell comes up body drops down
* Get under dumbbell and squat to parallel, keep wrists straight
* Use momentum to press the dumbbell

Try This Intensity Boosting Technique To Help You Pass The Point Of Training To Failure

Before I tell you exactly how to build more muscle by manipulating muscle failure in your workout, allow me to break it down scientifically. Muscle failure is defined as the point in a set when you can’t perform another rep with proper form. And while there’s much debate over whether training to failure boosts strength, it’s absolutely crucial for inducing growth. Going to failure (and beyond) signals the body to produce more critical anabolic hormones and growth factors such as growth hormone (GH), testosterone and insulin-like growth factor-1.

The further you can take a set past failure, the higher you can increase levels of these natural muscle-building hormones and the further you can push muscle growth.To Failure And Beyond

Taking a set to failure is pretty straightforward: Go until you can’t go anymore, then stop. But training past failure can be done a number of ways.

The following technique for me has proven to be the most effective, so get acquainted with this intensity-booster and push your hypertrophy to new heights.


For each body part you will perform three exercises in concession with no rest between exercises. This is a full body workout so remember, each body part is trained this way until all body parts are finished. Two sets of each using progressively heavier weights. Caution this is extreme and only recommended for advanced athletes.

Chest: Incline press>Decline press>Flat press
Back: Pull up's>Pull downs>One arm cable rows
Shoulders: Standing behind the neck military press>upright row>front raises
Biceps: Standing barbell curl>Chin ups> Seated one arm dumbbell curls
Tricep: Close grip Bench>French press>Skull crushers
Legs: Squat>Stiff legged deadlift>Dumbbell box step ups

How is that for Intensity!!



Sergio Martinez 46-2-2 VS Sergiy Dzinziruk 37-0 Will the middleweight division be the same after this weekend?

Below, Sergio Martinez discusses his upcoming defense of the title and his undefeated rival, Sergei Dzinziruk.

Q: What has training been like for this fight?
As always, I trained in Oxnard [Calif.], because here is where I have my entire team and the places where I like to run in the morning. We worked with Gaby Sarmiento, his brother Pablo and with Cecilio Flores -- that's my team. This [past] week I sparred with Daniel Santos, Austin Trout and Victor Cayo -- that's the great group of guys I worked with. The whole training experience was excellent. We finished this past Sunday with two days of hard work, and it has been the best training camp in my career so far, because I am physically impeccable and my experience is playing in my favor. For this fight, I believe I will be in my best physical and mental shape ever.

Q: What will be the most difficult aspect of Dzinziruk's style?
We haven't sat down with my trainer yet to talk about the fight plan, but I believe he is a very calculating fighter. He is exactly the opposite of guys like Paul Williams or Kelly Pavlik. They are aggressive fighters, and Dzinziruk is a difficult fighter because he calculates his aggression quite well and he is a good counterpuncher, so I will have to be careful not to fall in his trap and go after him. I have to do the opposite. I have a lot of work ahead of me as far as strategy goes.

Q: What can Dzinziruk do that no other fighter has done before? What sort of new challenge does he present?
He is the classic European boxer, and since I lived in Europe for so long and fought for so many years there -- well, I mean, I won't go as far as saying that I dominate every style, but I believe he is the typical German fighter who would be happy to win every round 1-0. If he lands just one punch, he is happy with that. What I have to do is try to overcome that, to try to beat him with my changes in rhythm and speed.

Q: How do you deal with the pressure of being the favorite and suddenly one of the most watched champions in boxing right now, and living up to your newfound fame?
The truth is that I don't feel the pressure. I never feel that. On the contrary, I believe it is a motivation. Today, I am living in the United States and I am being considered the No. 3 pound-for-pound, and this is really big for me. But it only motivates me to push harder to reach No. 1 as soon as possible. I wish for 2011 to be the year I achieve that.

Q: What would it take for you to get in the ring with [Manny] Pacquiao or [Floyd] Mayweather? How necessary do you think they are to establish your legacy?
All it would take is for them to sign the fight with me, and then we could fight. What is missing is probably the most difficult part, which is coming to some sort of agreement in the negotiations.

Q:Do you think you will have to clean up the division against [Dmitry] Pirog, [Felix] Sturm and others before you get a chance?
Well, I am already in the top three pound-for-pound, and I am being seen as one of the best in the world. I can only look up, and when I do that, all I see is Mayweather and Pacquiao. I can't look back. I have to look ahead now and make the commitment to fight them and achieve that, to make those fights happen.

Q: Given your age and the precious few fights ahead of you, is it difficult to focus on the fight at hand and not the fights ahead?
I never look beyond my next fight. To me, life ends on March 12, because on that day I fight the most important fight of my life. Maybe on March 13, I could sit down and think about what the future holds for me.

Q: How do you envision the fight playing out Saturday night?
I believe this fight is going to take a lot of work, strategically speaking. We will have to be very cautious and not fall into their trap. We have to work the early rounds from the outside and maybe after the fourth or fifth round start charging forward to measure his reactions. And once I get familiar with him, I might start working on some of his mistakes. And if he doesn't make any mistakes, I will have to force him to make them. But I do believe the first four rounds will be very quiet and calculated. In the second half, I will do what I always do, which is to make the fight a constant attack, to leave a mark -- not just win, but win convincingly, too.


"10 things you need to know about Steve USS Cunningham".

won 24 (KO 12) + lost 2,
Current IBF cruiser weight Champion of the world.
age 34, home town Philadelphia, Pennsylvania,

1)Q: Can you take us through a day of training when you are not preparing for a fight.
A:.I run or swim every other day & hit the gym work the jump rope bag and some weight training.

2) Q:Boxing is guilty of hanging on to some out dated training routines,
can you tell us if you incorporate any training that some would consider outside the traditional ways of preparing for a fight?
A: Nothing too crazy, just intense.

3) Q: Do you feel weight training has a part in boxing? Do you train with weights when preparing for a fight?
A:.Yes I think weight training is needed in boxing , it builds strength and endurance.I train with weights more in between fights than in camp

4) Q:Your best punch?
A: The jab!

5) Q: Steve Cunningham vs ?, would be your dream fight?
A:.Evander Holyfield in his prime.

6) Q:Tell us about the team you surround yourself with.
A: .My wife livvy is my manager, Buddy Osbourne is assistant trainer, and my Bro. Nazim Richardson is head traine, the team is awesome. I get what I need and more from them, my success is because I have a such a great team.

7)Q:To this point in your career what was you toughest fight and what stands out to you about it?
A:My toughest fight for me was when I fought Sabastian Rothman in south Africa, his home country. The altitude was very high, but he was used to it. In the fight I felt tired and drained and had to dig very deep to get the win

8) Q:What does Steve do when not training and outside the fight game?
A: I am all about family, me and my son Steve Jr paintball, xbox 360, I am working on a comic book of my career, making me a super hero.Its in the works and I'm real excited about it.

9) Q:Steve didn't you and your wife open a gym in Philly? How is that business venture working out in this struggling economy?
A:The gym is doing good we are brain storming for some new ideas and things to do in there.

10) Q: So what is next for you? When can we expect to see you in the ring again?
A: I wanna fight again as soon as possible. Nothing set yet, but stay tuned.


Laws of leanness, Richard Seymour's/Fit School:

Unless you’re involved in this business full-time, you tend to adopt certain exercises and do them over and over again, to the exclusion of all others. We tend to adopt the same habits in other aspects of our lives. We tend to eat at the same restaurants, frequent the same stores, and call the same girls at 2:00 in the morning after we’ve had a few too many drinks.

We are creatures of habit. In training, though, it’s imperative that we break out of these ruts. We have to try new movements or try different ways of doing the same old movements. Variety is not only the spice of life; it’s the main ingredient in losing fat & building the lean muscular body you want.

My clients my fighters and myself have one thing in common. Our conditioning can never be questioned! To achieve this I employ my H.I.G.T (high intensity group training) and the principles that make it effective three times per week. Full body fitness, heavy ass weights & intense... with little to no rest. You rest in the car on the way home, think you can hang?

* 3 sets per group, exercises performed back> to back>. 30 sec max rest between sets. Increase in weight for each exercise each set. Our goal is to recruit type two fibers. Rep range 4-12 on Training days #1 & #3. Rep range 4-8 on training day #2 (heavy weight & only two exercises performed in a group)

Group one: Focus muscle-chest, secondary-shoulders...

flat bench dumbell presses legs elevated off floor> seated front dumbell shoulder raises. standing dumbell side lateral raises> standing dumbell upright row.
*Now rest 30 seconds, increase weight repeat*

Group two: Primary muscle-shoulder, secondary-chest...

seated military dumbell press> incline bench press> 45lb plate shoulder shrugs> shoulder tri set superset ( grab ten lb plates hold one in each hand, seated one arm at a time perform 6 fast yet controlled front raises then side raises. repeat with left arm. Now perform six bent over lateral shoulder raises)
*Now rest 30 seconds, increase weight repeat*

Group three: Primary muscle-Biceps, secondary-triceps..phaseing out chest and shoulders

Standing barbell curl> tri cep kick back> incline finger tip push ups. ( when performing push ups mix up your hand & feet positions to hit the chest and shoulder muscle's at different angles, have a partner place a weight plate on your back for added intensity)*Now rest 30 seconds, increase weight repeat*

Group four: Primary muscle-triceps, secondary-biceps.....

Tricep cable press down> pull up> push up> weighted speed punches ( grab two five pound weights, hold one in each hand. Now take a fighters stance and throw left right punches fast for 30 seconds )*Now rest 30 seconds, increase weight repeat*

Group five: Primary muscle-quads, secondary-back...

barbell deep squats> pull ups> 45lb plate alternate lunge.*Now rest 30 seconds, increase weight repeat*

Group six: Primary muscle-hamstrings, secondary-back....

Bent over barbell row> stiff legged dead lift> dumbbell or kettle ball one arm squat & press.*Now rest 30 seconds, increase weight repeat*

On training days #1 & #3 following this workout we complete abdominal work. Remember your abs have been worked in every exercise you just performed so they are fatigued. So we hit them briefly, but with intensity and from angles.

EX: pick one exercise for each..lower, upper, middle, side's of your abdominal's. Now perform each exercise in a circuit fashion. Your rest is going to the next exercise.

Champion Boxer, Champion's what every fighter needs to know PART 2.

Before we discuss specific training regimens I would like to address a few subjects that are relevant to boxers.

Aerobic Training

The primary energetic pathway utilized in boxing is the glycolytic pathway of muscular energetics. This is part of the anaerobic system. Boxing is not a predominately aerobic sport. There is no need to run 5 miles everyday. Done on occasion this would be fine. In general running 1-2 miles 3-5 days per week is recommended resulting in less loss of lean muscle tissue. The sweet science is just that, "science", it's time we step up our sports training practices into the "now" and understand our fighters can be better, stronger & faster if they are trained in the correct manner.

Sprinting is beneficial for athletes involved in boxing. Sprinting at moderate or low intensities can be performed 2 days per week. While sprinting at high intensities is performed once per week.


The purpose of plyometric drills is to enhance reactive strength (as discussed in part 1). Fatigue should be avoided when performing plyometrics. Before beginning an athlete on a plyometric (powermetric) program make sure the athlete has sufficient muscularity and conditioning. Plyometrics can be stressful to the connective tissue, nervous system, and muscles. Begin programs with light intensity plyos and advance to higher intensities.

Allow adequate recovery time between sets. If speed of movement declines terminate the movement. Stop plyometric activity 1-2 weeks before competition.

Ab Training

The abdominals include the rectus abdominus, transverse abdominus, and internal and external obliques. The main function of the rectus abdominus is flexion of the trunk. This happens when the distance between the sternum and the pelvis decrease. Keep in mind sit-ups and hanging leg raises provide minimal stimulus to the rectus abdominus. These exercises are primarily hip flexor movements. The middle layer of the abdominals is called the external and internal obliques.

Their main function is rotation and flexion of the trunk. Performing side bends does not work the obliques. This exercise stimulates the side flexors. The transverse abdominus is the deepest layer of the abdominal wall. This is primarily a respiratory muscle. This is a deep lying muscle that has no visual effect. Training this muscle for appearance purposes is a waste of time. I can do 100 crunches. I have great ab strength. Doing 100 crunches is not an accurate indicator of ab strength.

Performing multiple repetitions is strictly endurance training. To test ab strength try this test. Lay on a decline bench and place 35lbs. behind your head. Now begin to perform crunches. This would be an example of strength training for the abs. When your abdominal strength increases your overall strength will usually improve. Perform ab training 2-4 days per week.

Include one strength training session per week. Before designing training programs for individuals there are things you should know. I administer a questionnaire to the athletes before I design their programs. Questions include things like current training program, experience, nutritional profile, medical problems, etc... I also perform a length assessment which measures flexibility.

Muscles need adequate length to perform optimally. When a muscle is too short the actin-myosin overlap is too great which limits force production. The optimal overlap between myosin-actin filaments is approximately 50%. Short muscles also contribute to postural problems, and insufficient movement patterns. I would recommend contract-relax stretching to increase range of motion. A muscle can also be too flexible which results in reduced force output.

Excessive flexibility means the myosin-actin strands are too far apart. If you suffer from excessive flexibility avoid stretching that particular joint or muscle. You will find with the assessment each individual is different. Our main goal is to develop the athletes weak spots and develop muscle balance and neuromuscular efficiency.

The following program is for an experienced athlete who has a sufficient strength and conditioning base. This program is not recommended for an athlete who is inexperienced.

Week 1 - Speed Strength / Absolute Strength
Week 2 - Speed Strength / Absolute Strength
Week 3 - Absolute Strength / Speed Strength
Week 4 - Hypertrophy
Week 5 - Speed Strength / Absolute Strength ( introduction to plyometrics )
Week 6 - Speed Strength / Absolute Strength
Week 7 - Absolute Strength
Week 8 - Speed Strength
Week 9 - Speed Strength
Week 10 - Maintenance phase
Week 11 - Maintenance phase
Week 12 - Taper phase

- Mackie Shilstone and Mark Twight have a great deal of influence on my prescribed training methods. The work of these men is greatly appreciated throughout the industry.

Week 1

Weight training is performed 2 days per week. The working weights for the exercises are very conservative in the beginning. When working on a new exercise proper technique must precede strenuous lifting. Speed-strength work is performed before Absolute strength training. The first week we perform pause speed squats with bands. Bands apply accommodating resistance to the exercise. A percentage equaling 50% of the 1RM is used in week one for the speed squats. This is done for 5 sets of 2 reps, with bar speed being the primary objective.

Following the speed squats, squats are performed without bands. This movement is followed by 4-5 accessory movements. This workout is performed on Tuesday. Exercises performed on this day are beneficial to the trunk and the lower body. Thursday we work on the upper body. Our first exercise will be the pause speed bench with bands. The percentages are the same as we used for the speed squats. The guidelines are the same as the ones we followed on Tuesday.

Week 2

The general guidelines are the same as week one. The percentage on pause speed squats and pause speed bench will be 52.5% of 1RM.

Week 3

This week squats and bench presses are performed before speed work. By following this method the emphasis is placed on Absolute strength. When following this method Speed-strength is sometimes enhanced due to increased neural firing. The percentage used for speed exercises in week 3 is 55%.

Week 4

No squats or bench presses are performed this week. A hypertrophy workout is performed using a slow rep speed. The number of exercises is increased in comparison to the previous weeks. Rep ranges will be between 8-12 reps.

Week 5

Speed strength training precedes Absolute strength training. The percentage raises to 57.5% in the speed exercises. A variation of accessory movements is used. This variation could mean changing the order of exercises, or changing the selection.

Week 6

The workout is the same as week 5 with percentages increasing to 60%.

Week 7

This week we train Absolute strength. We do not train speed strength this week. We perform a 2-3 rep max on bench and squats. On the accessory movements we perform a 5 rep max. We perform one set per exercise.

Week 8

This week we train for Speed strength. There is no absolute strength training. Our training percentages will be 65% of 1RM. We do not use bands this week. Keep in mind speed of movement is out primary concern. If bar speed decreases terminate the movement or reduce the weight.

Week 9

The same guidelines are followed as in the previous week. Percentages raise to 70% of 1RM. No bands are used.

Week 10

This week begins the maintenance phase. The workout is the same as last week with the exception of the volume. Reduce the volume to half of what it was in week nine.

Week 11

Same as week 10

Week 12

This is the week of the competition. The taper phase is utilized. No weight training this week. Performance of light skill training is advised.

(Note: plyometrics can be introduced in week 5. Follow the guidelines presented earlier in regards to plyometric training. Do not perform plyos week 11 or 12.)

By following the guidelines and principles presented in this article your power and speed in the ring will increase