Expert: Alan Kahn - 12/1/2003

Question
Hi,
I'm an amatuer boxer and would like to know what is your 24 punch technique and what do you recommend as a proper diet? Do I eat 1, 2, or 3 meals per day? And what should each meal consist of? I've had problems maintaing weight(165). Any recommendations will be appreciated.

Answer
Hi Danny

When you ask of the "24 punch technique" you must realize that what that means is 24 different individual techniques that are possible. Each "technique" is a separate movement on the speed bag using either one fist, two fists, or various elbow movements. I divide them up into Four "front fist" techniques, "Three" Reverse fist techniques, "five" Side punching techniques and "twelve" elbow striking techniques. (One of the side techniques and elbow techniques are the same. There are actually Six techniques from the side of the bag.)

these individual techniques can all be mixed in hundreds of different combinations from all around the bag. The KEY is Understanding the number of rebounds required to go from any one technique to any other. As a boxer, you probably know the "basic rhythm" hitting with the fists from the front of the bag with an "odd number" (three) of rebounds inbetween each punch (the standard boxing speed bag combination and sound).

This is just ONE way to do it using only two front punching techniques. If you hit from the Front, and then hit again from the back of the bag it requires an EVEN (2 or 4) number of rebounds. This will totally change the sound and rhythm of the bag! It sounds really cool and is very simple to do.  I teach that in the Speed Bag Bible.  Here is a link to a beginner article on that:

http://www.rossboxing.com/thegym/thegym20.htm

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As for Diet and weight gaining, I am NOT a nutritionist or dietitian. I always advocate eating properly balanced meals with all required food groups. I always found eating more meal in small portions was the best for me. 4 or 5 smaller meals a day. In my younger days I never skipped breakfast. I thought it was the key meal of the day.

 Weight gaining ( body building ) supplements can help
(within reason!) along with Size and bulking up weight training movements. To add weight, you have to take in more calories than you put out. period. that is going to be tough if you are training for ring competition, due to hours of working out, endurance training ( NOT good for weight gain...) and road work for stamina.  There are many good web based information sites on this subject. I have listed a few links for you.

BUT please DO NOT go out and buy a ton of body building steroids or the "hottest" touted bulking up formula from the local gym guru or muscle mag article. Instead, perhaps seek out a local nutritionist or registered Dietitian at either a health food location or medical center. Get legitimate knowledge from a real expert, not some gym guru who just happens to sell the newest rage for body builders.
Remember, what goes in you body effects everything you do and all parts, such as heart, lungs, liver, kidneys, sex and brain. Feed it right. Boxing is only temporary, and a healthy life is much longer and more important. You have NO idea how the latest 'roid rage will effect you in the 7th round of a tough fight, or four miles into your road work.  

Here are a few links to articles on gaining weight;

http://www.musclegaintips.com/

http://www.healthlibrary.com/reading/yod/jan98/chap18.htm

http://www.vmcs.com/spindel/weightgain.html

good luck, Danny, and thanks for the questions. I hope I helped you out. Don't hesitate to ask again if I can help.

sincerely,

Alan Kahn
author, The Speed Bag Bible