Boxing TrainingBoxing training guides, boxing workouts and boxing exercises to improve your fighting ability. The proper boxing training will condition you for fighting while developing your skills. Learn how to train your fighting muscles and improve your overall athleticism. Last but not least, learn how to condition your mind for battle.

Boxing Training

The Secret Fight Training Method - SLOW SPARRING

What’s the secret to developing faster fighting reflexes?


Time and time again, I am constantly asked to share what I think are THE MOST important drills for developing fighters and this is probably the one that I will stand by until I die.


Slow sparring does everything:

  • Makes sparring fun for beginners
  • Gives you faster faster reaction times
  • Develops a higher variety of better counters
  • Allows sparring partners to grow quickly
  • Helps you develop and adapt different styles
  • Allows you to spar intelligently for longer periods
  • Makes you more a more creative fighter (“talent”)

WHAT?! Really? How? Are you serious? Do I really have to?

Does everyone need it? Perhaps. But from what I see…the ones arguing against it are the ones who need it most. And the ones who know what I’m talking about and respect its advantages are the ones who have evolved past the need for it.

Here’s why I love slow sparring so much… [Click to read more…]

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Healing from an Athletic Injury

I turn 31 this year and it’s time to admit a few things about my body.

This article couldn’t have come at a more perfect time. Not every athlete wants to hear it but it is the truth. And even the lucky ones, who have been able to offset their physical decreases through improved technique will never be able to reverse time. As a lifelong athlete and competitor at the highest levels, there are some painful truths I have to face in the mirror.

The truth is:

  • My body is not what it was 10 years ago.
  • I am closer to 40 than I am to 20.
  • I am not as invincible as I used to be.
  • I will one day have to quit my sport (at least at the high level or risk hurting my quality of life).

Haha… was that too dramatic? Am I being too-emotional or overly sensitive about my age and declining physical outputs?

While certain things such as strength can improve with age, actually…power, speed, and many other things do not. I am certain that I don’t carry the same raw power and speed I used to have. My technique does make up for it but I know I’m not the same as before.

One thing that is for certain…my body requires more care and maintenance. Better nutrition, better rest, better caution. And finally…there is the reality of injury. For many people who don’t use their body to its full limit, having an injury means not being able to do something for a week. But to an athlete, an injury is a loss of freedom, loss of power to enjoy life and even a loss of identity. Imagine taking away the vision of a painter. I imagine all injured athletes feel like painters who have tragically lost their vision.

I don’t even know what’s worse. Losing the function entirely or regaining the function but not at full capacity. It is a nightmare for the athlete! Dreams are over. Reality sets in. And you don’t know what to do with yourself anymore. (In fact, one of the reasons I started dancing was to give my body a break from all the strenuous boxing activity.)

Well this article is about reality. The painful truths. And it is also about hope.
Believe it or not…science and the miracle of the human body is on your side. [Click to read more…]

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10 Arm Endurance Exercises for Boxing

How do you prevent your arms from getting tired?

I’m often asked, “How do I improve my arm endurance? My shoulders get tired of throwing punches and holding up my gloves. I feel like I have natural endurance but not in my arms.”

Indeed, having tired arms can make it impossible to win a boxing match. You’ll see many countering opportunities but your arms will be too slow to get there and too slow to do any damage even if it did.


But what can you do?

  • The answer is easy: change your technique, do some exercises, and change your fighting strategy.

Let’s get to it… [Click to read more…]

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Traits of the Best Teachers

What separates the great teachers from the average?

  • Is it their technique?
  • Their training methods?
  • Their fighting accomplishments?
  • An ability to understand students?

I’ve noticed that in many gyms, the average student is well…average. Everyone is learning the right technique and doing the right training and yet the number of champions created are few and far between. And then there are the other gyms that seem more like talent factories, producing champions year after year after year.

It’s been several years now that I’ve been not only a student in my craft, but also a teacher. Fortunately, I’ve always been surrounded by amazing boxing trainers, but it’s just now that I’m really starting to notice the subtle differences in the philosophies of a great teacher from those of an average teacher.

I share 4 traits of the best teachers I know today: [Click to read more…]

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Boxing Focus Mitt Training

Training on the focus mitts is one the best ways to develop your fighting reflexes, punching technique, defense technique, and fighting strategy. Hitting the focus mitts is not only a great workout but also intellectually stimulating, and FUN! Mittwork is also the most realistic fight training simulation next to sparring.

The focus mitts are an incredibly versatile tool for boxing training and yet many boxers are only doing one thing on the mitts—which is hitting as hard and fast as possible. Focus mitt training is not only about speed and power. There’s also rhythm, timing, accuracy, strategy, style, etc, etc. There are so many different ways you could be developing yourself on the mitts. And by only thinking about power on the mitts, you cheat yourself out of developing the more refined slick “sweet boxing” skills.

Let’s go over some important concepts and methods about boxing mittwork training. [Click to read more…]

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How many hours a day should a fighter spend in the gym?

Are you training enough?
Are you training too little?
How long do other fighters train for?
How long is YOUR OPPONENT training for?

Knowing the right length of fight training can make the difference between over-trained for your fight vs being in perfect shape. [Click to read more…]

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Q: Johnny, Why am I afraid of punches and what can I do?

The fear of getting hit cripples even the best of us. I’ve seen dozens of amazing athletes…all talented, intelligent, fast, powerful…all reduced to easily fatigued punching bags in the ring because of this fear.

And it’s ESPECIALLY a common problem among beginners learning how to box. I mean…how do you expect someone to fight well if he’s afraid of getting hit? It’s almost damn near impossible.

Fortunately, there IS a solution and ANYBODY can overcome this fear…. [Click to read more…]

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old school boxing training

I met Frank Dunlap 6 months ago when he first wrote to me after reading through my website, ExpertBoxing. He was a fan of the website and a former boxer himself, a multiple-time Golden Glove regional and state boxing champion in the welterweight division back in the 50’s.

He was also a very successful boxing coach, leading his amateur boxing team to winning every regional boxing tournament for 3 years during the 70’s, amassing an impressive win percentage of 70.6% in nearly 1,000 fights!

I figured this was a man with a wealth of information (in everything, not only boxing) and boy was I right. I spoke with him on the phone for several hours and learned all about his inspiring life. He had served in the military during the Korean War. He was a schoolteacher, a principal, a Frito-Lay delivery man, a business-owner and a school bus driver, and also a Golden Glove boxing coach. And at one time, became the local medicine man for a small village in Alaska.

He shared his boxing stories about competing in the Golden Gloves and also having trained great fighters. He once trained the Norris brothers when they were about 10 years old— (Terry Norris and Orlin Norris, boxing champions in the 90’s). He talked about meeting his childhood idol, the legendary Rocky Marciano. There were bits and pieces of practical old school boxing knowledge in every memory and of course…an amazing life story.

It is with great honor and admiration that I share Frank’s personal life story. [Click to read more…]

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Mindset of a Champion

What goes on inside a champion’s head?

What do they worry about? What do they focus on? How do they approach boxing and fighting differently from other fighters?

The most shocking and inspirational revelation of all was when I realized all pro boxers saw themselves as champions. They had all won local amateur tournaments or achieved success in other areas of life. Even the ones without sporting accomplishments saw themselves as champions in life. And all of them trained like they were going to become champions.

After spending several years with these guys everyday in the gym, it was easy for me to pick out all the things that made them different from the average boxer.

I initially wrote this guide to describe pro boxers but it wasn’t long before I realized I was describing the mindset of every champion.

[Click to read more…]

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shadow boxing

What is shadow boxing?
Why do pro boxers shadowbox so much?
More importantly, how could YOU be shadow boxing differently to improve your fighting abilities?

Shadow boxing is not just punching by yourself.

Shadow boxing is one of the oldest, most pure, and versatile exercises for improving many aspects of your fighting ability.

Learn how to shadowbox to become a natural fighter.

[Click to read more…]

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