Is there any way to prevent this from happening? And are there other alternatives you can consider?

Take a look at the following guide to learn how to deal with a broken heavy bag chain and prevent your chains from breaking. It will make things that much easier and you'll never have to worry about the annoyance ever again.

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One way to prevent a broken heavy bag chain from happening is make sure you buy one that's heavy duty and built to deal with a lot of stress and force. It's not just the weight of the bag that stresses the chain, it's also the force of your repeated punches and strikes, which adds up to much more than the weight does.

You need a heavy bag chain that can deal with all of that force. You should also buy a heavy bag chain setup that has been designed for that purpose. That means four individually hanging chains, attached to one chain that connects to the punching bag stand or mount, often with an additional lock in between. Don't try to create your own rig to see how it works out, because it won't be as sturdy as one that's carefully designed just for this purpose.

When in doubt, buy a shorter chain than a longer chain, or even have a few links removed. Longer chains let more back and forth momentum build up, which can lead to more wear and tear. Shorter chains limit that motion and keep everything under better control.

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You also need to make sure that the swivels, S hooks and mounts you use are all heavy duty as well. The old saying that you're only as strong as your weakest link couldn't be more applicable or literal in this sense. Even the strongest of chains will break if you're using  weak S hook to attach it, or a poorly fitted mounting mechanism.

Finally don't forget about common sense. That means don't use your heavy bag chain like it's a piece of gymnastic equipment. Don't hang from your bag or "wrestle" with it. Don't use it for kickboxing unless it's designed specifically for that and so on.

Of course, another option that you have is to forget about chains and hanging bags and instead use a free standing heavy bag. These come with many benefits such as reducing noise and vibrations, eliminating the hassle of a broken heavy bag chain, and being more portable within and around your home.

Ultimately what you end up choosing is entirely up to you. A heavy bag chain shouldn't break commonly when it's set up correctly and used properly. However, breaks are inevitable, so you should be prepared to deal with them, and learn how to prevent them as well.

You can use the above tips to help you sort through the mess, and you may even want to consider purchasing a free standing heavy bag. Of course, you can also browse through our store pages for a replacement punching bag stand or heavy bag chain.

Either way, both of those areas are of extreme importance for training in boxing. Additionally, a doorway pull up bar comes with many other advantages for boxers and would be boxers. Take a look at some of these benefits and some sample exercises you can use with a portable chin up bar.

Portable Chin Up Bar Routines that Boxers can Use

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Obviously it's no secret that you'll be focusing on doing pull ups and chin ups, however you can change the way that you do them and the routines that you use in order to achieve maximum results. One routine I like to do involves 8 sets of pull ups and chin ups. Here's the routine:

Start off by doing two sets of wide grip pull ups, completing as many repetitions as possible each time. Move to two sets of close grip pull ups, going until failure again, and then do two sets each of wide grip and close grip chin ups. You'll hit your entire back as well as your arms, and you'll really add a lot of strength and lean muscle to your frame.

However, you can also perform a lot of core exercises with a doorway pull up bar. For example, you can give these a try:

• Hanging Leg Raise: From a wide grip pull up position, raise your knees into your chest, and bring your hips back so that your shins up parallel to the floor and ceiling. Keep your back straight the whole time, don't swing your body and look straight ahead. Perform 3 sets of as many repetitions as you can, and focus on quality over quantity.
• Hanging Pikes: Once you can perform 10 hanging leg raises with solid form, graduate to the hanging pikes. Start by performing a hanging leg raise on your doorway pull up bar, and then keep extending your legs up so that they end up touching the bar and forming a V.

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There are many different benefits to using a doorway pull up bar for training in boxing. For one thing, you can pack on a lot of strength. But you'll be focusing on your core and you'll be building lean muscle. This is as opposed to using weights which can make you bulky, slow and uncoordinated, all big no-nos for boxers.

Your back and your core are two of the most important muscle groups for boxers. Boosting your strength while staying lean will enable you to throw more punches, throw them harder and increase your overall stamina, fitness and strength levels.

You can also choose between different kinds of chin up bars. You can look into a wall mounted pull up bar, which is a permanent installation. Or you can purchase a portable chin up bar, which you can move around and use anytime, anywhere. With these you get the added benefit of being able to perform other exercises such as tricep dips and push ups as well.

Browse below to find some deals on a great, discount doorway pull up bar. As you can see above, there is a near endless array of exercises that you can perform and benefits you can receive. You can also find a collection of doorway chin up bar models in our store.

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Take a look at a few sample exercises that you can perform using kettlebells for boxing strength training. From there the options are truly endless, and you'll be able to create and customize your own routines easily.

Sample Boxing Strength Training Exercises with Kettlebells

As promised, here are a few sample exercises that you can use for boxing strength training:

• Turkish Get Up: Lie down and hold a kettlebell with one arm extended straight up. Sit up, and then with the help of your other hand get on your feet into a squat position. With the kettlebell still extended over your head, rise until you're standing straight and then return to the starting position. Perform 6 repetitions on each side.
• Figure 8s: With a kettlebell in front of you, bend at your knees while keeping your back straight, getting in a position similar to one that an offensive lineman in football might start in.With the kettlebell in one hand, swing it between your legs, switch the hand that is holding it, bring it around to the front of your body and stand straight. Now repeat in the other direction, that's one repetition. Perform for a minute without rest.
• Pushup Rows: Assume a pushup position, but instead of your hands on the ground, have each hand gripping a kettlebell. Raise one arm and row the kettlebell, balancing yourself by pushing down with the other arm. Complete the movement and repeat with the other arm. Complete 4-8 repetitions on each arm.

Benefits of Kettlebells for Boxing Strength Training

There are many different benefits to using kettlebells for boxing strength training. They really push all levels of your fitness, including strength and stamina. They also help with coordination and balance, both of which are important for boxers.

Kettlebells also really focus in on your core muscles, and those are crucial to boxers. Plus you can use them to build up strength without bulking up too much, by focusing on higher repetitions and core movements. This is also crucial for training in boxing.

How Heavy Should My Kettlebells Be?

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Generally, kettlebells don't come in as many weights as a normal pair of dumbbells would come in. In order to figure out what weight you should use, grab a dumbbell in one hand and lock it out over your head.

Find one that is moderately straining to hold in place for 10 seconds, and buy the kettlebell that's the next size down from that. In other words, if you can lock out a 45 lb dumbbell, then purchase a 35 lb kettlebell. Of course this is just one estimate but it should provide a useful guide.

Another consideration is whether you should buy one kettlebell or a set of two for boxing strength training. You'll be able to get a lot done with just one, so if that's what you want to start with that would be fine. However, to really open the doors to a wider range of exercises then a pair of two will be even better.

It's all about what you're comfortable starting with, and how much money you feel like spending. An investment in kettlebells for boxing strength training doesn't have to be large. These will hold up indefinitely, and the investment will pay for itself quickly in the returns you see in your physique, as well as your fitness and strength levels.

You can browse below to find more deals on kettlebells, and as always keep checking back in with us for more information and guides on training in boxing, including boxing strength training.

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Many people think that you can't truly practice dirty boxing and infighting with your heavy bag exercises. The thinking is that you really need a sparring partner in order to hone this part of your game. To an extent this is going to be true, but the same can be said for any aspect of boxing. It's always learnt better, and more completely, once you master the basics and then try it out against somebody that's trying to stop it… or stop you.

Still, you can use some special boxing training drills on the heavy bag in order to help practice this portion of your game. It's something that shouldn't be ignored, because infighting is the nitty-gritty part of any fight where physical domination and mental strength really gets exerted from one man onto another. With the right skills that you can start learning from these heavy bag exercises you'll be the one coming out on top.

Heavy Bag Exercises and Drills for Infighting

Some boxers do their best work from the outside, and that’s fine. But if you want to be able to dictate the fight in all situations, or even if you're just looking to learn how to handle yourself on the street, then the infighting and dirty boxing training drills are what you'll need.

First of all, I recommend making at least one round out of every heavy bag training session dedicated to boxing training drills for infighting. That means if you're working 5 rounds, be sure to leave one for just this task. It will help you round out your game and will give you more tools to have at your disposal.

There are many different aspects of dirty boxing and infighting that heavy bag exercises can help you with. Here's an overview of a few of them and how you can work them into your boxing training drills.

Getting Inside

If you want to be good at infighting, then you need to know how to get inside. One good way to do this is to throw punches on your way in, and then grab hold of your opponent for a second in order to establish your position and stop return fire.

In terms of heavy bag exercises, start out a far distance from the bag, and then quickly get inside behind something like a lead right hand, or a quick 1-2 combination. After throwing your shots continue your forward momentum all the way to the bag, eventually wrapping one of your arms around it.

With the other hand you can practice throwing a few shots to the body and head, alternating between raising your glove to practice blocking incoming fire. Assuming either a referee break or a break on your own, re-set yourself close to the bag now. You can even keep your forehead resting against the bag, leaving you as close as possible and really mimicking a true infighting experience.

Shortening Up Your Shots

To master infighting, you need boxing training drills that will help you to shorten up your shots. It's simple… you're closer to your opponent, so you have less room to extend your punches completely. Therefore you must learn how to throw shorter, quicker shots that still hit with some oomph.

In order to do this with heavy bag exercises, position yourself at about half the distance to the bag as you normally would. Make yourself as small as possible. In other words, keep yourself at an almost perpendicular angle to the bag, so that only your lead arm and shoulder are in front and your back foot is only slightly to the side. This will help to still give you room for your power shots, while presenting yourself as a smaller target to your opponent.

Now, push the heavy bag so it's swaying towards and away from you, and start throwing your combinations, standing your ground and landing with impact. Alter your throwing motion so that you can still throw with power despite throwing with less space, and time your shots so that you connect at the perfect time as the bag moves towards you.

Slipping and Blocking Punches

If you have a free standing heavy bag, then position it a few feet from a wall, and if not, try to put something a few feet from the hanging bag in one direction. This will serve as the ropes in the ring, and you want to get your back against it for this aspect of these heavy bag exercises.

Once again push the bag so it swings towards and away from you. With your back against the "ropes" practice bobbing, weaving, keeping your hands up and launching return fire. Duck down, lean back, rotate your upper body to either side and so forth, giving you practice at dodging shots at close range.

Escaping

You'll also need boxing training drills for learning how to escape infighting when you don't want to be there. One simple way to do this is to hold on, and then push off, giving you space to back up and re-set yourself at a farther distance.

Another way to do this that you can practice with these heavy bag exercises is to throw a solid shot, like a straight right to the head, and then to follow it up with a series of a few jabs, backing up and circling to your side as you throw. This will start to create space, also leaving you at a better angle as you score shots and keep your opponent from firing.

Putting it All Together

It's one thing to practice all of these boxing training drills on their own, and it's another thing to put them all together fluidly so that you have a complete package of infighting skills and dirty boxing tricks.

As recommended above, dedicate at least one of your rounds of heavy bag exercises to infighting every time you box. You'll quickly improve your techniques and abilities with these boxing training drills for infighting and dirty boxing.

The concept behind my favorite of all heavy bag drills is easy… you're going to throw a minimum of 250 punches in one 3-minute round. It's going to push you extremely hard. There's only 180 seconds in three minutes, so you're working on overtime here. Here's an overview of how to get started and incorporate this into your heavy bag workouts.

The 250 Punch Challenge Heavy Bag Drill

First of all, I recommend purchasing a boxing round timer for use with this and all other heavy bag drills so that you don't need to worry about keeping track of time. That will enable you to just focus on the task at hand, and it's not an easy one.

As mentioned, the concept behind this is straightforward. You have three minutes, or one round, and you need to throw a minimum of 250 punches. To keep track of your output, just keep a running tally in your head.

If you have a training partner or coach that can keep track, great. However in most cases you won't, particularly with boxing training at home, so for your heavy bag workouts you need to get used to counting in your head.

Getting Started

As opposed to some other heavy bag drills when you perform this, speed is of the essence. Therefore do not worry about throwing every punch with maximum force or perfect technique. You should throw with the best technique and the most power you can throw, while maximizing your speed and rapidity.

Here's how I tend to do it, although you of course can take your own approach to this aspect of your boxing training routine. It's all about finding something that works for you.

I get started by reeling off 10 or 20 jabs rapid fire, back to back to back, sometimes alternating between throwing to the head and the body. This gets you in the groove of throwing a lot of punches in quick succession. After that I go guns blazing until I get up to about 50 or 70 punches. Just any combinations that come into my head, whatever it is, just keep throwing them fast and finding something new without pausing to stop.

Collect yourself a bit as you get to the 100 punch mark, knocking your punches off in nice chunks of 5 or more. At this point, I pick one 5 or 6 punch combination and throw it repeatedly, about 10-15 times. This takes care of at least half of the second 100 punches and will do so quickly without you needing to worry about what you'll throw. (My favorite here tends to be double jab – straight right – left hook to the body – right hook to the body – left hook to the head).

Now it's all about finishing it out, and closing strong. You're probably already tired, so just keep forcing it out and keep working with 4, 5 or 6 punch combinations so you can work through the total quickly.

Keep going all the way until the bell, and then take your one minute rest before you continue with whatever else you're doing. It will be a rest well earned.

Moving Up In Increments

As with other heavy bag drills, you may find that you cannot accomplish this entire portion of your boxing training routine the first time. That's alright. You can turn this into a long-term goal or project for yourself. Start with a minimum of whatever you can handle – maybe it's 150 punches or maybe it's 200.

Increase your load by 25 punches whenever you can consistently finish your old goal, and repeat until you get up to 250. If you get to 250 punches and can keep going, then good for you and keep increasing the load in 20-25 punch increments.

It's as much about focus, intensity and mindset as it is about actual physical fitness. But with all heavy bag workouts, you will need that baseline stamina to enable you to work through it.

The Final Word

As I said in the beginning, this is my favorite of all of the heavy bag drills that I perform. It really pushes your cardio and your muscle stamina, and it forces you to throw every punch in the book and to do so without needing to pause to stop and think about it.

Therefore this boxing training routine also helps with your focus and ring smarts, not to mention your heart, will, intensity and mindset. This well help you in innumerable ways and it's a fun challenge to tackle. So be sure to include this in your list of heavy bag drills.

Take a look at this brief guide to help get you started with heavy bag training. It's a simple boxing training program that just requires you to stay throwing 4 punches or more every time you punch.

Heavy Bag Training: 4 and More

As mentioned, this is a fairly simple drill and it's only going to be one piece of your overall boxing training program. With that said, it should serve to form the basis of your heavy bag training. When in doubt, you can always turn to this simple, tried and true technique to ensure that you are working hard, getting into shape and honing your skills.

The premise behind the 4 and more routine is easy. Each and every time you throw a punch, you must throw a minimum of 4 punches. That means no single jabs, no 1-2 punch combinations or anything else below 4 punch combinations. When you throw a minimum of 4 punches per combo with your heavy bag training routine, you are accomplishing several different things.

First of all, you keep up your work rate and ensure that you are active and putting forth a solid effort. Secondly, you inevitably end up throwing all kinds of different punches with both of your hands. This means you don't wind up only working out your jab or your straight right. You'll get in work for all of your shots along the way. Finally, you'll find some combinations that you can get really comfortable with and you can fine-tune your techniques to an excellent degree.

You can approach this piece of your boxing training program in several different ways. A great way that I always use is to pick a combination and throw it either a set number of times back to back, or throw it until you throw it perfectly.

That means choose something like a double left jab – straight right – left hook combination and either work through it 5 times and move on, or work through it until you launch everything just right and then move on. This will help keep you focused and sharp, and you'll not only be working hard, you'll be developing a flowing skill set that will serve you well.

It shouldn't be hard for you to think of 4 punch combinations to throw for this heavy bag training routine, but just in case here are a few basics to get you started:

• Double left jab – straight right – left hook
• Left jab – straight right – left hook to the body – left hook to the head
• Lead right hand – left hook to the body – double left hook to the head
• Left jab – straight right – left hook to the body – right uppercut to the head
• Double left jab – left hook to the body – left hook to the head
• Left jab – straight right – right uppercut to the body – right uppercut to the head
• Quadruple left jab
• 4 left jabs alternating between head and body
• 2 left jab – straight right combos back to back

As mentioned, these are just a few basic ideas for this piece of your boxing training program. It shouldn't be difficult for you to pick out your own favorites, or to develop your own combos.

You can choose to perform this kind of heavy bag training for many rounds back to back, or you can mix in various other round routines along with this one to provide a great, complete boxing training program.

Congrats on the big win…Would you say this was the best performance of your career?

RG: So far, I'd have to say yea. I mean, we had a game plan, I executed it and I did a lot of stuff in there I usually don't do.

So have the doubters officially been silenced?

RG: Yea, officially I think the doubters have been shushed. But there's always somebody out there. So you keep on going and stay working hard.

You had a clear game plan in the fight… you would move in with your jab and throw a couple of shots, push him left and move to your right. How did that come about?

RG: Yea, breaking Klassen down, watching his film, we knew if we circled to the right and worked behind the jab, and always stayed first… it gives him a lot of trouble and that's one of the things watching him fighting right handed fighters. When they did circle to the right, it gave him a lot of trouble. And for left handers to circle to the right it gives a guy even more trouble. So we knew circling him right behind a double, triple jab was gonna give him a lot of trouble.

What did you think of Klassen's performance? Judging from his words he was underestimating you quite a bit…

RG: I think he was ready for an old Robert Guerrero. The Robert Guerrero that likes to sit in there and exchange punches… and just have a war. I think he was thinking that I was gonna come in like that and that's what he trained and prepared for. His game plan was to just come in and just bang me out. We had the perfect game plan for him and from my point of view, and the way I was dictating the fight, he didn't know what to do.

How did the hand injury happen and did you know it as soon as it did?

RG: I hurt it earlier in training and I had to nurse it a little bit. It was feeling good going into the fight, but I never really put any power on it too hard, to really know if it was OK or not. I think it was midway through the fight, I hit him with a, I think it was an uppercut, and I hit him close to the top of the head and I just felt it just like a spring, right away I could feel it. Every time I threw a hard, solid left hand I could feel it a lot. But you know, I kept throwing it and throwing it, and just solid enough to let him know that there was nothing wrong with me and if he came in I was gonna let one go. Part of being in there was having that poker mentality, not letting him know what was going on.

In addition to that you were also dealing with that cut…What were you thinking after the clash of heads and did you think it was intentional at all?

RG: Yea, a lot of times he was just trying to rush in head first and land an overhand right. Most of the time as soon as I would throw a double or triple jab and step off he would come head first and just try to land whatever he could land. To come in darting in with your head first… sometimes it's intentional.

Were you bothered at all by the cut for the rest of the fight or was it something you weren't worried about too much, just sticking to the game plan?

RG: I wasn't worried about the cut at all. I got back to the corner and my corner did a great job being relaxed and not getting crazy. Cut man Ruben Gomez did an excellent job with the cut and it didn't bother me at all. I was able to stay on my game and maintain focus, and stick with my game plan.

You averaged 100 punches per round in the fight and only seemed to slow down a bit or take a rest, around maybe the ninth or tenth round. How much did your training camp in Big Bear help you build up that kind of stamina?

RG:  Man, it made a huge difference being out there in Big Bear training. I didn't even realize I threw that many punches. The rounds that I did slow up, I actually slowed up to stand my ground a little more and blast some body shots in there. Then right away I jumped backed on it, but man, if I would have just stuck on my jab and stayed with what I was doing the whole fight, it would've been a lot more punches.

That's when I was like… wow. Looking back on it on how many punches I threw and how much boxing I did and how much moving I did in the ring… man, it makes a huge difference. Now I know why all champions that have the opportunity to go out there and train, go out there and train.

So I'm guessing that for the next fight you'll be brining your title belt up to Big Bear for another training camp?

RG: For sure. I'm pretty sure I'm probably going to be out there for the rest of my career during my training.

During the fight you could see Shane Mosley getting pretty animated at points from his ringside seat. What was he saying to you and what did sparring with him mean to you?

RG: A lot of times I know he was shouting at me to keep turning, rip uppercuts and work off that jab. But just sparring with him, being in the ring with him… his ring generalship, and all of the experience he has... Like he told me, "I've been boxing longer than since you've been born. And I can teach you a thing or two." And that's what he did and I learned a lot from Shane, not just in boxing but in how to take care of yourself, and how to make sure everything is right going into a fight.

I learned so much from him being in camp and that's what you gotta do, you gotta learn every time you get out to a camp. It was nice to be out there with Shane and learning from him, a veteran and pound for pound one of the best lightweights in boxing history. It was an awesome opportunity.

I know your team tried to get a Juan Diaz bout together prior to this fight and sharing the card with him. What did you think of his performance against Malignaggi and is that a fight you'd still like to pursue now if he returns to lightweight?

RG: I would love to fight Juan Diaz, if he dropped down to lightweight or even if I had to go up I would fight him. Honestly, I didn't get to see the fight, I was in the back getting stitched up. I caught the first couple rounds but after that I didn't get to see the rest of the fight. I saw him start off aggressive and firing a lot of punches, and moving in quick, slipping and sliding. He looked good on the first couple rounds that I saw, but unfortunately I didn't get to see the whole fight. I heard it was a real close fight and it was controversial with some of the judging, but I haven't really gotten to see it.

Obviously you have a lot of healing up and relaxing to do, not to mention celebration I'm sure. Is there any chance we'll be seeing you in the ring again before 2009 is out?

RG: Right now we are gonna play it by ear. I know they are probably working on something already, but I'm going to go tomorrow to get my hand looked at. And I have to give the cut a little bit of time to heal, and make sure I'm 100% before I get in the ring. But for sure, I'm hoping to get back in the ring before the end of 2009.

This win was your third world title, and a championship in a second division. I know this was a goal of yours since you got back in the ring after your layoff. What's the next goal?

RG: Looking towards unifying titles at 130 pounds. Even if I could get another fight at 135 with anybody…I'd love to take that. But I think that's the next thing, to unify titles and I'm excited about that and I'm in the position to do that now.

Is there anybody in particular you're looking to get in there with… obviously there's Linares and Soto and a bunch of guys… or is it whoever is around and steps up?

RG: Hopefully I can get in there with Humberto Soto or Jorge Linares.

Congrats again on the win and thanks for the time.

This interview was conducted by Jake Emen for Pro Boxing Fans, and has also been published on Associated Content.

Rocky Juarez is preparing for his rematch against undefeated featherweight champion Chris John. The fight is scheduled for September 19, on the undercard of the Floyd Mayweather vs. Juan Manuel Marquez fight. Juarez, 28 (20) – 4 – 1 is looking for a breakout win after coming up short against some of the biggest names in the sport over the last several years.

We're just about a month out from your rematch with Chris John, how's your training going?

RJ: Training is going great man. Basically I never stopped training after he cancelled the previous fight.

So you feel like you'll be in great condition by the time the fight rolls around…

RJ: Oh definitely, and I think everything happens for a reason. For whatever reason he wasn't able to fight the last fight. I'm not one to say because I don't know for sure, but it gave me that much more time to prepare myself for him.

So you think it was an advantage for you to have that fight cancelled?

RJ: Well, I could see it in a lot of ways… But it just benefits me more to prepare for him.

How do you feel in general, with your health and your vision, obviously you had the surgeries a couple of years ago…

RJ: Well my vision isn't 100%, but it's definitely improved since the surgery. I feel like t just gives me a better look (laughs) at where the punches are coming from. I really don't think about it, I don't think about my vision when I'm in the ring.

What are you working on that's going to change the outcome of this fight as compared to the first meeting?

RJ: Well, you know this fight I'm going to be throwing more punches. I'm going to be more prepared. We're working on a certain style, Ronnie [Shields, his trainer] has me doing something specific for the fight. So I just continue doing it during sparring and picturing it working and it should help out come September 19th.

So you have some new tactics for this fight?

RJ: Oh definitely, you always want to fight a different fight, every fight. I know Chris John is going to come out with a different fight, so you have to expect the unexpected.

Did you think a draw was fair in the first fight? I'm sure you've gone back and watched it, how'd you feel about it afterwards?

RJ: I felt, even after watching it, I felt that I had won the beginning of the fight, the beginning rounds of the fight. I knew I had given up, and I said it even after the fight in the interview, when I got cut… it kind of just kept me on the defensive side and I gave up maybe two, three rounds, at least two or three rounds.

I felt that it affected the outcome of the fight. I felt that if I had been not so much worried abut the cut and trying to be cautious and careful to not be hit in the same spot and continued fighting with my game plan I would have definitely come out with the victory in the fight. I think I would have probably even maybe dropped him because he was so out of it at the end of the fight.

Are you more comfortable at featherweight or did you move back down solely for the opportunity to fight John?

RJ: Well, I've been jumping up and down for the last four or five years in my career. Being given the opportunity for the world title, and me being blessed with this many shots at a title, which I feel like I've earned but at the same time I feel very fortunate to be with a great manager like Shelly Finkel who gives me these shots… So I feel comfortable at 126 pounds, but it's a lot easier to make 130 pounds, so either way I'm comfortable.

So you're ready to take any fight that comes at you in either of these classes right now.

RJ: Yea, when I was preparing myself for Chris John in California on the Victor Ortiz card… Chris John backed out and they were trying to find a replacement fighter. I told my promoters I would fight anybody, anybody at 126 pounds or 130 pounds as long as they were a right hander, no southpaws.

There were a lot of critics that came and talked trash about who am I to pick my opponent… but I wasn't picking my opponent, I was just saying no south paws for the fact that I hadn't trained [for that] and it was just four or five days away from the fight. So I had to turn down the money and the fight, not knowing when I was going to fight again. But I felt like I made the right decision and I was very confident. I'm 29 years old, I'm at a point in my career when I have to make the right choices.

Considering that, that you're closing in on 30 and have yet to win a world title, what are your long term plans in the sport? How much longer will you be a professional fighter?

RJ: I feel like once I win a world title man, come September 19th, I've always said to myself that winning a world title is going to make me a better fighter. It's going to make me always stay in shape… and I always am, I'm a gym rat, but it'll give me that little extra edge that I have to keep my title and they're gonna be coming after it. So I feel like once I win a world title I'm going to become a better fighter. Marquez was one of those fighters, it took him about eight, nine years to win a world title but once he became a champion he's been at the top of the game since.

You've mentioned the shots you've gotten… you've fought Marco Antonio Barrera twice, Juan Manuel Marquez and now this will be the second fight against Chris John. What have your fights against that caliber of world class opposition taught you?

RJ: To me it just shows to the fans and to the critics and to everyone that I've never ducked any fighter. Whoever the opponent is I'm willing to fight, just as long as I had time to prepare myself. I don't think I'm a fighter who's a tune up fighter, I don't like to look at myself like a tune up/step up fighter. I've been in this profession for going on nine years and I fought against the best fighters out there.

Barrera I thought I beat him the first team, he beat me the second time. Marquez, I went 12 rounds with an accidental, bad cut from the first round. Now that I think about the Marquez fight, I always wanted to have a rematch with Marquez. I was able to go the 12 rounds, he did beat me but people don't look at the fact that I suffered a bad cut from an accidental head butt, it wasn't a punch. Also, with my vision, having double vision for so long it had a big effect on the results.

After those losses have you ever sat back and thought, maybe I should take a couple of easier fights to build up a winning streak or…

RJ: No, no, no. Not at all man. When I lost the fight against Soto, I wanted a rematch against Soto. He's another big name fighter and he's definitely proven himself after beating me and giving me my first loss. I've always wanted to step in there and fight the best, top fighters. I've been blessed and very fortunate that I've been able to compete against top level fighters. I think fighting the best fighters proves to yourself where you belong. Basically, I'm going to win my world title. Even if that title doesn't happen to come my way, I'm always going to feel fortunate and blessed that I was able to fight the best fighters out there and never ducked anybody.

Staying busier and getting into an offensive groove are always priorities for you during your fights. Can you point to anything in some of those past fights that stopped that from happening once you get into the ring? You mentioned some of the cuts you suffered against John and Marquez for example, but is it a state of mind or is it something you can work on in training or what do you think about that?

RJ: Well I'm at a point in my career when I can't leave nothing behind. This is probably my last opportunity at a world title. I feel like I'm being given this opportunity by Golden Boy Promotions and Chris John as well, and my manger giving me this shot again. I feel like once I win this world title, I can be in the driver's side.

I can fight big name fighters and that's all I've cared to fight, big name fighters. Rafael Marquez is probably going to move up to 126 pounds, so I'm sure there's Mexican fans and boxing fans who'd like to see that, or even Israel Vazquez who I'm sure is probably ready to move up. So whoever, being able to fight big name fighters is something I've always loved doing. A step up to make me go to the gym and it pumps me up and puts a smile on my face when I'm going against these fighters.

So what can we expect to see from Rocky Juarez on September 19?

RJ: I'm going to come out there and one thing I know is I'm going to be throwing bombs and staying active. Chris John is a volume puncher, and I tell people yea he can punch, he can crack a little bit. He's a mover, very slippery but I think the fact that the fight isn't here in my hometown it takes a little bit of pressure away.

Fighting in Vegas on the undercard of a big card like Marquez vs. Mayweather… I've been in that, this ain't my first rodeo. This will be Chris John's second fight in the states, but first on the big show and people are going to be watching. So we'll see how he is going to come out and take it, and like I said this ain't my first time.

Thanks Rocky and good luck with the rematch.

This interview was conducted for Pro Fighting Fans and was also published on Associated Content.

Former lightweight champion Juan " Baby Bull" Diaz, 34 (17) – 2, is finalizing his preparations to meet Paulie Malignaggi, a fight to be televised on HBO on August 22nd. Diaz will be back in Houston, fighting in his hometown for the third straight time. Prior to his first real fight in the junior welterweight division, I spoke to Diaz about his upcoming fight, his career and his future.

We're less than two weeks out from your fight against Paulie Malignaggi, how are you feeling right now?

JD: I'm feeling great. I had a great day of sparring today. I have three guys that came in from out of the state. I'm feeling great and I'm excited to be back here in Houston once again and trying to make it back to the top.

This is your first fight at junior welterweight, at least since you were a newly professional fighter. Were you having trouble making 135 or was this just a matter of taking the best fight that was out there right now?

JD: I wasn't having no problem making the 135 limit, but this was the best fight out there for me. I believe that Paul Malignaggi is not at all taking a step down. I definitely want to fight the best out there even though in my last fight I was not successful, I didn't want to take a tune up fight or a warm up fight. I told my managers, look, I'm young right now, I have all of the energy in the world, so I want to fight the best.

Will you be at 140 permanently from here on out or will you be jumping around if you need to be?

JD: It all depends. I'm looking forward to the fight here in Houston on August 22^nd and it all depends. My biggest dream was to become a world champion. I did it four times, becoming a four time world champion. Now, I want to leave a mark in boxing. Before I leave the sport I want to make sure I leave a mark. I want people to know who Juan Diaz was in the sport. So I'm looking to fight the best guys, whether it's at lightweight or super lightweight it doesn't matter. I can make both weights comfortably.

Your academic pursuits and career aspirations are well known. How much longer can we expect to see Juan Diaz, the professional boxer?

JD: For me as a professional boxer, I believe I would give myself about three or four more years to really concentrate on the sport. Because I'm looking forward to being able to communicate and talk very well with my family… I don't want to be one of those boxers who can't communicate or understand their family members. So I'd say about three or four more years.

Back to the upcoming fight…has your training camp been any different this time around, knowing you don't have to get down to 135?

JD: The good thing I can tell you about is I can eat an extra meal at night… instead of eating cereal or fruit or salad, I can actually eat a full meal. Believe it or not, three and a half pounds actually makes a big difference. Right now I would be around 37 or 38 but instead I'm weighing 141, 142 right now because I don't have to drop those extra few pounds.

A little less hungry at night would go a long way I'm sure…

JD: (Laughs) Definitely, yea.

What do you think about your style will give Malignaggi problems?

JD: I think that my aggressive style is gonna be the key factor to victory. You see, what Paul Malignaggi likes to do is wait around, use his jab and punch and move, punch and move. But the question that is going to be asked and answered that night is can he go for 12 rounds. Because I can fight for 12 rounds, but can he punch and move for 12 rounds? That right there is gonna be the key to my victory.

So how do you see the fight playing out, you think your pressure is going to wear him out as you get to the later rounds?

JD: I believe my pressure, my body punching, is gonna be the key to everything. But I'm not gonna let him take advantage of the early rounds. I know from the beginning he is going to be able to punch and move. But if I let him win the early rounds that may boost up his confidence and confidence can take you a long way. If your confidence is built up by the later rounds he might not get tired. He might decide, hell, I'm winning, I'm not gonna stop whatever it takes.

You started your career 33-0, and now you've lost two of your last three. What does this fight mean for you and your career?

JD: This fight right here, I think I can establish myself as a true super lightweight. I think that this fight can show the fans that I can fight at lightweight or super lightweight and I want to make my mark in boxing and I want to fight the best fighters out there, whether it's at lightweight or super lightweight.

The two guys who defeated you, Nate Campbell and Juan Manuel Marquez have both moved up to junior welterweight as well. Will you be pursuing rematches with them or…

JD: Well, I think, frankly, I think that Nate Campbell's career is almost over. It was a controversial victory for Bradley but in a way I see where Campbell is coming from, he did get head butted. But, he quit. In the end he quit. And a lot of the fans and the TV men don't want to see a quitter in the ring. So I think that Nate Campbell's career is just about done. The main guy I would love to have a rematch with is Marquez. The only thing that still bothers me to this day from that fight is that the referee had to step in and stop the fight. I was knocked out…feelings weren't hurt, I feel great… but my pride as a boxer was hurt. I want to be able to get a shot and redeem myself.

If you get past Malignaggi on August 22nd, what's the plan for the rest of the year?

JD: In the perfect world, my plan would be to get back in the ring before the year ends. It would be great if I could fight the week right before Christmas or early December. But unfortunately that's up to my manager and my promoters and the TV networks, and they have to work that out. So in the perfect world like I said,  I would love to fight one more time again in December, but if it doesn't happen… I guess I'll enjoy the holidays…

…And you won't have to worry so much about what you're eating on Thanksgiving…

JD: (Laughs) Exactly…

Thanks for the time Juan and good luck on the 22nd.

This interview was conducted by Jake Emen for Pro Fighting Fans, and was also published on Associated Content.

However, not all of that equipment is really necessary. When you're on a budget, or when you're short on space, you can't simply buy every gadget or gizmo that's out there. That's why I've created this list of the most essential pieces of equipment you need for boxing training at home. None are going to break the bank, but all will help you get into great shape and hone your technical skills.

Most Essential Equipment for Boxing Workouts at Home

Starting with the most important and working our way down the list, here is the equipment you need to get for a complete boxing training at home routine. In other words, if I was strapped for cash but wanted to start training with boxing workouts at home, I'd start buying equipment at the top of the list and work my way down.

The Top Five

1. Heavy Bag: The heavy bag is the quintessential piece of boxing equipment that we are all familiar with. You can get ones that hang from the ceiling or you can get free standing versions as well. Typically, hanging bags are higher quality and more versatile but it isn't always possible for everyone's situation. As a replacement to a standard heavy bag, you may want to consider a Boxing Bob.

2. Boxing Gloves: It shouldn't come as a surprise that a pair of boxing gloves is essential for boxing training at home. Unless you plan on sparring, you can purchase a relatively cheap pair of Velcro gloves for bag training.

3. Hand Wraps: Your hands are your tools for your boxing workouts. You need to take the utmost care in protecting them, or else your workouts are going to painful and short lived. Take it from a guy who has had bleeding and bruised knuckles more times than he'd like to count. Once you have a pair, learn how to wrap your hands for boxing.

4. Round Timer: So many people overlook the basic round timer and it's such a shame, because it's an absolutely great tool for your boxing workouts. You can set up rounds of different lengths and be alerted with warning buzzers, and also receive rest intervals just as if you were in a fight. To be a boxer, you have to train like one.

5. Floor Mirror: I can't stress enough how great a floor mirror is for boxing training at home. You can get your shadow boxing done, and you can really watch and correct your technique.

The Next Three

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6. Speed Bag: The speed bag is a fantastic tool for you to train your speed, coordination, timing, reflexes and arm stamina. You'll build up strength in your shoulders, wrists and arms as you fine tune your hand eye coordination and overall boxing skill.

7. Pull Up Bar: The pull up bar is an all purpose tool that can help you pack on strength and lean muscle mass without bulking up too much. One of the main questions people ask is if they should lift weights for boxing. Well, you can avoid the problem in large par by using pull up bars to pack on strength in your back, core and arms all at once.

8. Medicine Ball: A medicine ball is a very versatile piece of equipment. You can do a huge variety of abdominal exercises, and you can also build up your toughness. Additionally, you can get creative and do a wide range of exercises with a medicine ball to work your shoulders, chest, legs and core.

See our full list of boxing training techniques

If I was preparing to start boxing training at home, the above equipment is where I'd start my journey. Beginning with the top of this list, you'll get a full range of essential equipment to complete your boxing workouts.

Guerrero sparring with Shane Mosley; says Juan Diaz turned down a fight with him

Robert, it's good to talk with you again…

You just got up to Big Bear last week to begin preparations for an August 22^nd battle against Malcolm Klassen for the IBF super featherweight title. How are you feeling at the start of camp?

RG: I feel good, I've been at it for about a week already. I'm getting used to the elevation, it kind of grabbed me there. But I'm getting used to it and it's gonna be good to be out here and getting ready for the fight.

You fought just over a month ago and your upcoming fight will be held basically in 5 weeks from now. That's after a stretch where you only had two rounds of boxing in over a year. How nice is it for you just to be active again?

RG: Oh, I'm pumped about that. That's one of things we talked about with my manager Bob Santos and Shelly Finkel, is keeping busy all the time. There were times when it would be a year and a half, a year, and now to be fighting in a row like this it's a great opportunity to be into it and get sharp.

It's been a long road for you over the last 18 months since you were the IBF featherweight champion, obviously with your wife's illness, the promotional problems and the quick end to your fight with Daud Yordan… but finally your title shot is here. Can you describe what that's like for you?

RG: It's exciting, I'll be going for my third world championship in two weight classes and I'm excited about it. I'm even more excited about this fight to be moving up to super featherweight and fighting for the world championship. I didn't think I was going to get the shot this soon, I thought it would be towards the end of the year. But getting it this next fight, I'm excited about it. It came earlier than I thought and I just can't wait and that's why I'm out here in Big Bear getting ready for the fight and doing everything that's necessary to be ready for it.

After checking out your fight history, it looks like you fought once in Denmark and I believe four times in Florida and everything else has been on the west coast or in the southwest. Do you have a lot of fans in Houston and what do you expect from the crowd that night?

RG:  Yea I have a lot of family out in Texas and they're gonna be there on fight night. I'll be out there as the American fighting for the world championship. It's going to be a hometown crowd and I'm excited about it. It's going to be an exciting fight.

There had been some rumors circulating that you and Juan Diaz were going to be matched up against one another, and obviously now you're on the undercard to his fight against Paulie Malignaggi. Was there any truth to that and if so why did the fight fall apart?

RG: They were trying to make the fight with Juan Diaz for this upcoming August fight. My management team sent the offers and they got turned down. They made the fight with Paul Malignaggi and I don't know too much how that went but we were trying to get the fight with Diaz and they turned it down.

Was that a fight HBO was pushing for?

RG: HBO wanted the fight but it didn't happen.

Well then maybe you two can hook up in the future at some point. I've read that you're planning on doing some sparring with Shane Mosley. Have you sparred with him before?

RG: Yea, I sparred with him the first time I ever came out here. I was actually getting ready for Rocky Juarez. That fight fell out, he ended up fighting Marquez and I fought Martin Honorio. I knocked him out in 56 seconds…

…A bit easier than sparring with Mosley?

RG: (laughs) He was like a turtle compared to Shane. I was on it and I was sharp. So I'm excited to be working with Shane. Shane's on top of his game right now. He's out here and he's going to help me out with this fight. Klassen has quick hands, and I don't think anybody in boxing has quicker hands than Shane Mosley right now, so it's gonna be good for me.

You're both California based fighters, how long have you known Shane?

RG: I've known Shane since, I'd say going on about three years since the first time I came out here was when I met him. Ever since then he's been a gentlemen and always is throwing his tips in there to help me out. One thing about Shane is that he's always there to help.

Who else will you be sparring with for this camp?

RG: We're going to be sparring with another guy, Eloy Perez, who always spars with me and helps me out with the fights and he's also out here. There's one more guy that they're going to be bringing in, he's fighting Luevano for the title at featherweight. [Bernabe Concepion]. He needs left handed sparring so I'm perfect sparring for him, since Luevano is also a tall fighter and a southpaw. [The arrangement hasn't been finalized as of yet]… If it does go through it will work out nice because he's about 5'4", about Klassen's size and I'm Stevie Luevano's size.

You mentioned that Klassen has fast hands, what else can you tell us about him? Most American fight fans haven't seen much of him…

RG: He's tough, like most African fighters are. They keep coming, throw a lot of punches, they're in great shape. And he has fast hands, fast feet, he gets in and out and... I mean, he's a fighter.

He's on a five fight knockout streak and you haven't had a win go to the scorecards in about 7 years. Is it safe to say we will be seeing some fireworks on August 22?

RG: Oh yea. You know how those Africans are, they come to fight. So I know he's coming to fight. It's going to be a good fight and I'm excited about it because I love fighting… I love getting in there and mixing it up. So there's gonna be a lot of fireworks.

What do you think is going to give you the edge in this fight and how do you see it playing out?

RG: Height. Speed. Power. The southpaw stance. I got a big advantage and it's about using it and getting established in the ring.

Would you be disappointed with anything outside of a knockout win?

RG: No, a win is a win and he's a champion. A two time IBF world champion and he's not there for nothing and I know he's coming to fight. Getting the win, whether it goes to the scorecards or it's short, it's always a good win.

It's August 23^rd and you're the new IBF super featherweight champion. What's your dream end to the year following that?

RG: God willing, everything goes great? Shoot for that unification belt. I know there's talks about Jorge Linares and Humberto Soto unifying titles, and the winner out of them… hey, I'd love to unify with them.

I'm sure you have some high altitude hills to run so I won't keep you from your training, thanks for the time and good luck.

RG: No problem, thank you.

This intervew was conducted by Jake Emen for Pro Fighting Fans and was also published on Associated Content.

Congrats on the big win. Most people in the states didn't get a chance to see the fight, so why don't you tell us how it went?

EC: Pretty good, I was supposed to stop him several times in the fight. I knocked him down I think it was twice. Once on a body shot, but he tried to complain of a low blow... it was legal shot but he complained. Then I put him down in the 10^th and subsequently went on to a unanimous decision win. Well it should've been a unanimous but it ended up being a majority because one of the judges gave a draw which was pretty terrible. (Note: despite dominating the fight and receiving 117-109 and 116-111 from two judges, one judge inexplicably had the fight scored a 113-113 draw).

That must have freaked you out there for a second...

EC: Oh yea! I was definitely freaked out, hearing about all of those bad decisions going on in Germany and I was thinking here comes another.

Absolutely...You weighed 208 pounds for the fight, which is essentially the lightest weight of your career and is quite a bit lower than the 220 pound range you've been fighting at more recently. What was the motivation for that and how much credit to your performance do you give to your weight?

EC: The reason for it was obviously to improve on my performance...my foot speed and my overall fighting ability. That had a lot do obviously with the victory but more importantly the focus and determination to drop that weight carried over into the fight. It kept me focused and we had a successful game plan and took care of business.

Is that the weight you plan on coming in at from now on or what's your target weight for the future?

EC: From now on it's going to be that weight or lower, I don't think I want to go too much heavier than that. And I don't even know if I want to go too much lower either...

Too much lower and you're down to cruiserweight!

EC: Right, exactly. And I don't want to be fighting down there. I'd like to mention as well you don't want to fight a championship fight for $25,000. That's a slap in the face to the fighters who are putting their lives on the line. There aren't enough people watching the cruiserweight division and that's why it's going through such a tough time. But I just want to make sure that I'm in shape whatever that weight may be so I can be successful and I'll be strong and tough in there.

It must have been nice to be over there in Germany on July 4^th and getting a win for yourself and the states...

EC: Definitely, it made us feel a little bit better in terms of us going over there to Germany. And in terms of myself being a smaller guy and being able to beat him and take control of the fight and my future in the division I feel really good about that.

You fought Alexander Dimitrenko and he isn't stylistically similar but he is very similar physically (both are in the 6'7" and 250 lb range) to Wladimir Klitschko. How important then was this fight for you to show yourself but also to show the world how you would fare against that class of "super" heavyweight?

EC: It was very important. The guy that controls the division is very similar to the guy I just fought. In his boxing ability, I think Dimitrenko may even be a little more sound than Klitschko, but Klitschko has more strength, more experience and more focus at this point in time which is predicated on victories. It's going to take a lot, honestly a lot of focus and determination and serious, hard work in the gym to really come out with the win over someone who is so used to winning and winning on such an impressive fashion.

The fight was your second fight in Germany, a place where many American fighters hesitate on visiting- for reasons like the scorecard that came up as a draw. But with that experience now would you be willing to face Wladimir there or how do you feel that?

EC: Well he's the world champion and he commands all of the focus and attention. So I'm going to basically have to do almost exactly what they say. Then when I have the control we're gonna do it all in the states. Right now I would love for an opportunity to take on Klitschko in the states, I would love for that opportunity. But I don't think right now that that's where the money and all of the attention is. So they would probably just broadcast it and do it over in Germany.

But the two fights you've had there must give you some added confidence if you have to go back there once again.

EC: Well, hey, I got the confidence now because I know I could win a decision there. And I have the ability to beat anybody, so there you go.

What did you think of Klitschko's outing against Ruslan Chagaev?

EC: I guess it wasn't as fan friendly of a fight as it could have been. But he was dominating, he didn't let the guy inside to touch him at all. And there you go, stopped him again.

Everyone always says the same thing on fighting Klitschko and doing different things, getting in there and working and so on, but they all end up the same way. But now from your perspective what makes you a different fighter and what would you do differently in the ring against Klitschko that would translate into success?

EC: First of all I have a lot more speed than most guys he faced. Better head movement, better overall talent I would think in certain areas that he wouldn't be really, really ready to go up against. I have more talent, I'm faster, I have a lot more power than he would think. So I will surprise him a lot in different areas. And also the strength level, he's not going to be able to stay on the outside with his jab as he has against past opponents.

With all of that said you're not the only guy on Klitschko's radar screen. The guy who handed you your only career loss, Alexander Povetkin, is in line for the IBF mandatory shot. Then there's David Haye who had his fight with Klitschko cancelled due to injury. Considering all of that what are the chances you get to step in there with Wlad some time before the year is out or sometime soon?

EC: It may be a long shot to get him in there before the year is out. But I'm just going to be looking to stay ready and be ready for the long haul and do the waiting game and it will come eventually.

Obviously you just gained mandatory status a few days ago but have your people begun any preliminary talks with Klitschko or anything like that?

EC: Nothing really, there's nothing going on as far as talks. He's obligated to go to Povetkin first and he has those other things going on prior to his last fight with Chagaev. So I'm just happy to be in the position I'm in and I'll just wait in line until it's my turn and take advantage of it.

For the rest of the year then are you just going to stay in the gym or would you consider taking a tune up or stay busy fight in the meantime if Wlad isn't getting in there anytime soon?

EC: Definitely getting in the gym, well I'm already there... but staying in the gym, keep my weight in the right place and try to get a fight going as soon as possible.

You're the top dog in the American heavyweight scene right now. What do you have to say to your fans and what do you think about your status right now as the mandatory for the heavyweight champion Wladimir Klitschko?

EC: I just want my fans to continue to stay tuned and watch as I make my run for the title. And definitely stay tuned because it was very unlikely for a guy like myself to be in this position. But I've worked very hard and with hard work and focus you can do anything.

Thanks again for the time and congrats on the victory.

This interview was conducted by Jake Emen and has been published on both Associated Content and Pro Fighting Fans.

A sauna sweat suit is an always present piece of boxing equipment if you've ever watched somebody in training for a fight or if you've ever been to a crowded gym. They can be a great addition to your lineup of equipment and workout gear, and can really kick up your training to another level.

Whether you're serious about getting into phenomenal shape, you're looking for a detox workout, you have to make weight or you're looking for a more difficult challenge, then a sauna sweat suit could be the tool you've been seeking.

Why use a Sauna Sweat Suit?

Whether you pick up an Everlast sauna suit or any other brand - there are many high quality manufacturers and options as you can see here - there are many reasons why you might want a sauna sweat suit. Consider these:

Everlast PVC Sauna Suit

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1.Great way to lose weight: This is one of the quickest and most efficient ways to lose excess water weight from your frame. For boxers, this is essential when you need to cut weight prior to a fight. Nobody wants to miss weight, and nobody wants to fight in a higher weight class than they have to. Trim down when you need to using this effective method for producing short term results.

2. Great way to improve your physique: Many people need or desire a short term improvement in their physique. Maybe you're going to the beach on the weekend, or you have a date in a few nights, a job interview or a photo shoot. Whatever the reason is, dropping a few extra pounds of water weight will make you look leaner and more cut just in time when you need to. As mentioned above, you're losing water weight so the results won't be permanent, but for a quick fix you can dramatically improve your body.

3. Great way to detox: Sometimes your body needs a great sweat to feel completely detoxified. If you've been sick for a long time, you've been eating unhealthy or even if you've been drinking a lot, a great detox workout can be exactly what the doctor had in order. Using a vinyl sauna suit

4. Great way to pick up the intensity: Working out in a sauna sweat suit is going to kick up the intensity of whatever workout you're doing. Whether you're doing some boxing, you're going for a run or a bike ride or anything else. If you're looking for a new challenge, you'll test your cardio and your stamina wearing one of these.

Sauna Suit Weight Loss Tips

If you plan on using a sauna sweat suit to help shed some excess water weight and get yourself into the best shape that you can, then you need to follow some tips. Here's a guideline to help keep you and your body safe while wearing a sauna exercise suit:

-Always stop exercising if you feel faint, dizzy or nauseous.

-To induce even more sweating, rub Vaseline or a specially designed cream over your skin prior to putting the suit on.

-To heat things up even more tape the ankles and wrists of the suit to maximize body heat retention.

-Continue to drink fluids. Obviously the goal is to drop pounds by losing extra water weight, but you don't want to cut off your fluid supply completely. Drink in moderation before, during and after a workout to stay energized and functioning on a high level.

-Don't hold off on all of your weight cutting until the last minute. Gradual weight loss is safer and more effective.

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There are actually a variety of different ways that you can incorporate boxing training techniques to improve your speed. Utilizing the different bags provides the best advantages because you'll be closely mimicking what you'll be doing during the fight and you'll be improving your coordination and your technical form as you train.

Boxing Speed Training with the Speed Bag

I hope that you're not shocked that the speed bag can be put to use for boxing speed training. It's the single best tool that you have in your disposal because it's going to work all of the following attributes: Speed, Stamina, Body coordination and  Hand-eye coordination.

Plus, it's easy enough to master that you anybody, regardless of their level or previous training can get started with it. That's why I suggest starting with the speed bag if you have never used either this or the double end bag, or if you don't have this art mastered completely just yet. If you want to be effectively training for speed, you need to be able to handle the bag off of one bounce in between your strikes.

Once you can do this, you can alternate your hands for every punch, you can alternate after two or three punches to a side or you can do what I call the "ten and back". Be sure to check out our complete guide on learning how to train with a speed bag, including detailed descriptions of these techniques.

When you're ready to get started, you can find the perfect speed bag for your home.

Boxing Speed Training with the Double End Bag

The double end bag is one of the more challenging boxing training techniques that you can work on. That's because the double end bag has a far greater range of motion and a greater scope of unpredictability than even the speed bag. Looking on the bright side, they are cheap and easily installable, meaning you can get all of the benefits of one while boxing training at home.

Century Adjustable Speed Bag System

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You get all of the coordination and speed benefits of the speed bag, while increasing the intensity and difficult level and adding in defensive training, footwork and technical form.

Stand in front of a double end bag and flick a couple of jabs to the center of the bag. Notice the rapid bouncing motion. Throw a few more with various levels of power, follow through and even come from different directions so you begin to understand how the double end bag works.

Once your comfortable and loosened up bit, begin working some combinations on the bag. Always keep your eye on the middle of the bag, not on the ropes, not straight ahead but dead center on the bag itself. This will help improve your accuracy. Circle the bag as if it were a sparring opponent, and keep your guard up high and your form tight.

If you step in closer than a full arm's reach from the bag you'll also be able to practice your defensive speed and maneuvers. Throw a quick shot and duck under or move away from the returning bounce of the bag itself. Step back in and alternate throwing shots and avoiding the incoming rushes of the bag.

As you're practicing these boxing training techniques, stay consistent with all of the standard training principles in terms of using a three minute round with a one minute break. You don't need any sparring partners or coaches, and can easily do this boxing training at home and on your own. I usually like fitting in my double end bag training after my heavy bag work and before my speed bag work.

You'll be able to find your double end bag in a variety of different sizes and shapes. Diameters start usually at 5 inches and extend to 9 inches, and shapes range from spheres to a speed bag shape to a double speed bag shape. The smaller the bag, the more difficult the training will be.

Enjoy this guide to some easy boxing speed training and check out the rest of our boxing training techniques.

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What is the Boxing Bob?

Century Bob Body Opponent Bag

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The Boxing Bob is actually a version of a heavy bag with a unique twist. The full name for the Boxing Bob is "Century Bob Body Opponent Bag".  The catch is that it's designed in the mold of a person's upper torso. This means that instead of just hitting a bag, you can actually target your punches towards specific parts of a person.

Boxing Bob is a free standing bag, which means it can go anywhere. It's also designed with a special kind of rubber to help mimic the real feel of a person, as opposed to the sand filling of a typical heavy bag. Additionally this helps to keep it durable and strong for a long period of time.

In addition to the standard Century Bob Body Opponent Bag, there is now another addition called with Century Bob with Groin. Whereas the standard model cuts off below the upper torso, this model extends downwards to include the hips and upper legs, covered by boxing trunks.

Benefits for Boxing Training at Home

Everyone loves the Boxing Bob for a reason! It's absolutely perfect for boxing training at home, and it's extremely flexible. There is little that you can't do with the Boxing Bob. For example, you can practice your hooks to the head or you can work on crunching body shots. Or you can visualize and get accustomed to the neck and the foul line, so you can practice where punches are both meaningful and legal.

Century® Body Opponent Freestanding Heavy Bag, XL

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One of the best benefits is that with Boxing Bob you can really practice throwing your uppercuts to the chin and to the body. This is a hard punch to practice on a typical heavy bag that is completely flat and straight. Most people need to buy a separate uppercut bag to really practice this punch. But instead of doing that you can just own one Boxing Bob that you can train all of your techniques and shots with.

The point is that instead of just randomly guessing while hitting a body bag you can actually aim and place your shots in areas you'll need to in a fight or sparring session. You can practice specific punches and combinations while boxing training at home that you'll really end up using when it matters.

If you get used to the proportions of a person while boxing training at home you'll have a superior ability to be able to place pinpoint shots while fighting. You'll be building up your muscle memory as well as your visual skills and hand eye coordination by not just throwing random punches, but by firing well placed and accurate shots right where they need to be.

Don't forget to check out the rest of our boxing training techniques, guides and tips.

Using a Boxing Bob is a great way to take your boxing training at home to an entirely new and improved level, and I strongly recommend it.