Breaking Down the Punches

During my first week of The Punch Project, I also got the chance to meet with the JCC’s Tedi Markham and Dennis Goldsmith. Each gave me their own twist on the program that I will definitely incorporate.

With Tedi, I broke down the fundamentals behind boxing including core work, endurance, leg work, shoulder work, and, uh-oh, balance. After an incline workout for a warm-up, we started off targeting core and balance, using a piece of equipment called a BOSU, essentially a stability ball split in half. Taking moves that I had practiced on my own, including squats and bicep curls, Tedi added the extra challenge of balancing on the BOSU while I did them. We used some of the J’s strength training equipment to target my shoulders and chest, which I noticed needed some fortification after Dullea’s boxing. For boxing, it is important to target your punching muscles, including triceps, deltoids, pectorals, and biceps. While other muscles are important, you need to fortify your shoulder so that your hands can remain close to your face without straining any muscles. Tedi dedicated this class to teaching me the correct form on the machines and with the dumbbells, so that my future workouts can be effective. For endurance, Tedi said one of the most effective exercises is simple stair runs, getting your heart to accelerate very quickly. Another bonus, stair runs also help with balance and coordination. Overall, Tedi really helped break down what is behind boxing, a major accomplishment for The Punch Project.

Dennis, on the other hand, got me back on the bag. He set up our session like his Knockout Class, which I will be sure to attend in the near future. After a warm-up and stretch, I slapped on my gloves and we did a couple of rounds on the bags. Dennis also made sure to dedicate our first session to form, not letting me drop my hands below my face and making sure my entire body was thrown into my cross. Needless to say, a “round” at Dullea’s is very different than a “round” with Dennis. At Dullea’s, it is pure punching, making as much contact with the bag as possible and incorporating other moves between rounds. With Dennis, a round is a full body workout, including roundhouse kicks, slips, scissors (switching which foot is front again and again) and, of course, unique punching combinations. Another difference, at Dullea’s we keep our usual stance the whole time (for righties left foot in front, lefties right foot in front). Dennis switched which foot led between rounds. 

Overall, my first week was very full, including both personal training sessions with both Tedi and Dennis and a visit to Dullea’s. I got three completely different perspectives on The Punch Project, all of which I would like to incorporate.

Moves I liked from personal training:

Tedi: 

Squats/lunges (squats on the BOSU if you have one)

BOSU push-ups (flip the BOSU so the flat part is up and then place your hand on either side, come up in push-up position so that your chest is over the middle of the BOSU and come down)

Stair runs

Dumbbell chest fly’s (hold dumbbells above your chest and then extend your arms to the sides)

Dennis:

Slips (avoiding punches)

Scissors (to keep your heart going during rounds)

Jump rope (great for endurance)

Roundhouse kicks (definitely adds another endurance element)