Below is a link to a playlist that contains over 90 minutes of footage from Jump Stretch founder Dick Hartzell.  I’ve previously posted a few of the clips within the playlist but some of the originals were removed from Youtube.  The revised playlist now has everything in one place.

If you have any interest in band training, Dick Hartzell is the man to see.  He is extremely knowledgeable and always eager to help.  I have spoken to him several times and he always has something useful to share.

http://www.youtube.com/playlist?list=6000FE0A885DE044

Following a few recent posts about training playlists, the video below serves two purposes.  First, you’ll see classic training footage from past and present champions such as Mike Tyson, Joe Louis, Roy Jones, Floyd Mayweather, and Manny Pacquiao.

The background music is also training related.  It comes from an album known as “The Workout” by Clayton Gavin (better known as stic.man).

+++++

If you enjoy hip hop, you’ll likely enjoy the entire album.  It’s also a plus that the music does not contain vulgar language.  If you run a gym with youngsters, you can still play the music.

The link below is to a playlist that contains several of the tracks:

http://www.youtube.com/playlist?list=PLEB4BC6877A858C21

I am often asked about the potential for bodyweight strength by heavier athletes.  Clearly, smaller athletes possess advantages when performing most bodyweight feats.  You’ll never mistake a 6 foot tall 200+ pound athlete as an Olympic gymnast. High level gymnasts are obviously much smaller.

Strength is still strength however.  Larger athletes may never compete as gymnasts, but they can still display strength with several bodyweight movements.  I have posted numerous examples of such athletes over the years (ex. here and here).  Within this entry I will post another.

The difference is that today’s post hits closer to home.  I recently received a surprise phone call from strongman competitor and performer Mike “The Machine” Bruce. He called to thank me for the one-arm chin-up template that I wrote about in my Never Gymless book.  Mike recently worked through the template and performed his first one-arm chin.  He wrote about it at the link below:

How I Did The 1 Arm Chin

To those unfamiliar with Mike, he’s a 200 pound strongman who has compiled an endless list of impressive lifts and performances.  He certainly isn’t a lightweight gymnast.  He has however been knocking off several impressive bodyweight feats in recent weeks.  You can see his first one-arm chin-up at the link below.

You can also see him throwing around some serious weight within his Youtube channel.  Mike is the real deal and then some.  Below is a video that was posted to my forum last year where he pulls 635 pounds at a bodyweight of 196.  I believe he pulled 650 just a week or two later.

Additional highlights from Mike’s earlier days can also be found here.

Tom Hafey is a former Australian rules football player and coach.  He was born on August 5th, 1931.  He’ll turn 80 years old in a few weeks.  Fortunately, age hasn’t slowed Tommy down.  He’s still going strong, training harder than most men in their 20′s.

He’s even fooled many to believe that he’s younger than he is.  Tommy recently was cast in a Jeep commercial as a 70 year old man.  He had no problem playing the role of a man 10 years his junior.

+++++

As for his secret to success, you’ll be amazed at the simplistic nature of his regimen.  His daily approach is outlined in the article below (well worth a read):

Unretired football legend Tom Hafey at 80

Hafey wakes up early each morning to run, swim, and then work through calisthenics such as pushups and sit-ups.  He performs the workout as soon as he awakes.  He then returns home to enjoy a nice breakfast.

As quoted within the article above:

After an hour of brutal exercise he treats himself to oatmeal, fruit and a cup of tea. But no biscuits or cakes. He gave them up 37 years ago, to give his daughters an example of will power.

Meanwhile, while Tom Hafey is out training each morning, there are folks online who would say he’s doing everything wrong. Isn’t it counterproductive to exercise before eating breakfast?  Won’t repeated use of the same exercises lead to overtraining?  Aren’t sit-ups dangerous?  Blah, blah, blah…

As has been said before, almost anything works if you are consistent and diligent.  Tom Hafey is in tremendous physical condition for his age, and always has been.  He does not follow a fancy routine.  He thrives on the basics and continues to push himself.  This approach has worked for him throughout his life. Tommy was always known as a hard worker on and off the field.  He was described as someone who made the most out of limited natural ability.

In his words,

If it is to be, it is up to me.

+++++

For more info about Tommy and his way of life, take a look at the interview below:

In a recent post, I referenced a quote from Bernard Hopkins.  In the days since, I’ve received several emails about his words of wisdom.  Considering the popularity of a single quote, it is time that I dedicated an entire entry to this ageless warrior.

Bernard Hopkins is 46 years old and the current WBC light heavyweight champion of the world.  Hopkins hasn’t always been the most popular fighter in the world, but he’s unquestionably been one of the most consistent and effective.  Sure, Hopkins has made a few comments that have irked certain fans, but more often than not he was playing the role of the villain to market his fights.

I first met Bernard over ten years ago and enjoyed speaking with him after running a 5K road race together at the International Boxing Hall of Fame.

Pictured with Bernard a long time ago!

Hopkins was incredibly down to earth and enjoyed talking to anyone about boxing.  At the time, he had not even fought Tito Trinidad.  He was only in his 30′s but the media was already calling him old.  I’ll never forget when he told me that he’s going to be around for a long time.  He wasn’t joking.  That was over a decade ago and he’s still going strong.

As for the secret to his success, I’d put consistency at the top of the list.  Bernard Hopkins has stayed in shape throughout his career.  His work ethic in the gym has been described as Spartan-like.  He literally eats, sleeps, and breathes boxing.  He doesn’t pig out and gain weight in between fights.  He doesn’t take extended breaks from the gym.  He remains disciplined and focused and has done so his entire career.

As for where he’s come, Bernard Hopkins spent almost five years incarcerated before becoming a professional fighter.  He then lost his first pro fight in 1988.  Following the loss, he did not fight again for over a year.  He returned in 1990 and the rest is history.  He’s been an active professional fighter for over 20 years now.

Looking at where he is today, it is mind boggling to think that he was once an 0-1 felon, fresh out of prison without a manager or promoter. To suggest that Hopkins came up the hard way is an understatement.

For a look back at where he’s come from since his youth, take a look at the video below…

It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary. – Bernard Hopkins

Following my last entry, I’ve received several requests for Dewey Bozella’s ESPY award speech.  Fortunately, it was recently uploaded to Youtube so can be seen below.  For those who missed the original story, I highly recommend watching the original video here.

As mentioned within the speech, Dewey’s gym was recently closed.  He hopes to open a new gym soon so he can continue training the aspiring boxers in his area.  Based on what he’s overcome already, I have no doubt that Dewey will have a new gym up and running very soon.

+++++

The hero and the coward both feel the same thing, but the hero uses his fear, projects it onto his opponent, while the coward runs. It’s the same thing, fear, but it’s what you do with it that matters. – Cus D’Amato

Below is a video that tells the story of Dewey Bozella. A related article can also be found here.  The video is just over 11 minutes long, but is well worth every second of your time.  I was glued to the screen.

Dewey Bozella served over 25 years in prison for a crime that he did not commit.  He was released in 2009 and now spends his time as a boxing trainer.  Recently, Dewey was honored at the ESPYs with the 2011 Arthur Ashe Award for Courage.

Dewey’s courage and perseverance are off the charts.  There isn’t any way to measure something so extraordinary.  I can’t even begin to imagine living over 25 years in prison for a crime that I did not commit. One part of the story that I could relate to however was when Dewey stated the following:

I owe boxing my life.  Boxing’s what saved me…

I’m fortunate to say that I’ve never had to deal with the hardship that Dewey’s encountered.  I can say though that boxing certainly had a lasting impact on me as well.  If I had never walked into the gym as a youngster, I have no idea how my life would have unfolded.  The sport changed my life forever in ways that I couldn’t even begin to describe.

It’s obvious that the sport also helped define the character of this remarkable man.  I would be honored to meet Dewey Bozella.

(Refer to Part 1 for a non-rap playlist)

This post is a follow up to another entry from earlier today.   I originally posted a non-rap training music playlist.  Unfortunately, I don’t know too many metal and rock bands so I was not able to create a very lengthy list.  I have however seen some good recommendations come through via comments and email.  Thanks to everyone who has contributed.  I will certainly update the playlist over time.

As for an old school rap playlist, I am much more familiar with this genre.  I had an endless list of songs to choose from.  I could have spent all night putting this playlist together.   For now, I have approximately 50 songs included.  Most are fairly well known to anyone familiar with hip hop.  This is the type of music that I grew up to while training at the boxing gym.

Ironically, I’ve actually grown to prefer metal for heavy lifting, but the old school rap is still a favorite at the boxing gym and when working through conditioning sessions.

+++++

You can access the old school rap playlist through the link below (please note that the lyrics are often vulgar).

http://www.youtube.com/playlist?list=PLEB596CB291A685BA

You can also play each song through the following embedded player. The arrows on each side of the player can be used to navigate from one song to the next.

(Refer to Part 2 for an old school rap playlist)

I am often asked about my musical preferences for training.  Based on the frequency of these questions, I have created the first of what will likely be a few playlists through Youtube.

The first is a non-rap listing of songs that I enjoy listening to while lifting.  It is worth noting however that I grew up listening to old school rap.  I do not know much about rock and metal.  I only listen to this type of music when lifting.

As for why I created a Youtube playlist, I don’t own an iPod.  The only music we listen to in the gym is from old (often scratched) CDs.  With an online playlist, I can at least access some music through the computer.

As for this particular playlist, you will find a few of my favorites.   Some of the songs are a bit played out (ex. Let The Bodies Hit The Floor), but I still enjoy an occasional listen hence their addition to this list. Those with other suggestions are welcome to comment.  I can certainly update the playlist as needed.

As for an old school rap playlist, I will create one later this week.

+++++

You can access the first playlist through the link below.

http://www.youtube.com/view_play_list?p=PL754B19F31A87C1D9

You can also play each song through the following embedded player. The arrows on each side of the player can be used to navigate from one song to the next.

In my last entry, I discussed how fighters will often express doubt and fear before stepping into the ring to fight.  In the days since, I’ve received several questions about how to cope with these powerful emotions.  Unfortunately, there is not a quick solution that can be utilized overnight.

One reader questioned whether hard work in the gym is enough to develop confidence on fight night.  Is it possible to train yourself through doubt?

Even this question is not easily answered.  Clearly, confidence can be developed to an extent as a result of rigorous and consistent work.  This is particularly true for experienced fighters who already know what to expect.  Bernard Hopkins has perhaps the best quote that you’ll ever find pertaining to this subject.

In his words:

“I’m always going to come in (to the fight) overconfident and I have a reason to. I always come in overconfident because I train so hard that I leave no room for doubt in my mind. I never go in there to lose. The word is not even in my dictionary. I train confident, and I train to think overconfidently. If I didn’t, I’d be a fool.”

There is no denying the truth to Bernard’s words.  He enters the ring as a confident fighter who is prepared to win.  Others without his experience may struggle to work themselves through such doubt however. There isn’t a drill or routine that you can perform on your own that will develop the mental attributes that are necessary.

Confidence is clearly a complex subject, particularly for fighters.   The best way to develop it is by accumulating more experience.  Experience for a fighter isn’t just about running and hitting the bags.  A fighter needs actual ring (or cage) time.  Sparring is where it all begins, and then eventually the fighter must rack up competitive experience.

As seen within the previous entry, Mike Tyson was obviously scared before entering the ring.  He possessed all of the physical tools, but had not yet developed the mental toughness and confidence to willingly express them.   More gym work is not what he needed, which is why his trainer (Teddy Atlas) became so vital.  Teddy was able to diffuse the situation by talking Mike back into the ring to compete.

That tournament was a learning experience for Mike.  Overcoming the doubt and then realizing a positive outcome is an experience that you cannot learn in the gym.  No matter how hard you train, you still need to experience the nerves that develop while sitting in the dressing room before being called to fight.  That lonely walk towards the ring or cage is an experience like no other.

In summary, there is not a quick way to develop confidence.  The time will come when you must stare doubt in the eyes and persevere through it.   Hitting the bags until your hands are sore may be strenuous work, but you still control the action.  Experiencing the threat of another hard working fighter who has trained to hurt you is entirely different.  It is a feeling that is impossible to comprehend until you’ve experienced it firsthand.  Trainers must be aware of this and guide their fighters appropriately.  Teddy knew the doubt that Tyson faced and was able to guide him through it.  Someone without his experience and knowledge may not have recognized or understood what Mike was dealing with at that time.

I’m sure I speak for all boxing fans in saying that I’m glad Teddy was able to show Mike the light.  Plenty of others in that situation have taken off the gloves and never returned.

What’s the moral to this rambling entry?

Understand that gym work is only part of the process.  You can’t work your way around the need for experience.  It must be developed sooner or later.   It’s also worth noting that this sport isn’t for everyone.  No one should be forced to face doubts that they are not willing or ready to overcome.

If it was easy, everyone would be doing it.  We all know that isn’t the case.  Experience is a must and it must be earned…