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Why Level Change in Boxing?

12/1/2020

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Amateur fighters tend to focus on the head and often times forget the body. The best way you can come out strong in Round 1 and reduce your opponents stamina immediately is by making a level change. In order to capitalize upon doing this you need to make sure your range gauge is spot on first; then staying aware and cautious of any potential counters to your own head while attacking their kidneys, liver, ribs, etc. 


Think back to when you first began boxing. You probably worked in a one-dimensional plane, in and out. Level changes take your fight into 3D by also working up and down. Remember to squat low and throw out, not down.
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Beginner Drills
 - Lower 2nd's: In three punch combos on the heavy bag, or mitts if you're ready, throw combinations with every first and third punch being up top/to the head and every second punch to downstairs/to the body. For example, 1-2body-1 or 2-3body-2.
Intermediate/Expert Drills
- Level Change Combos: Working with a partner on mitts, throw combinations mixing in shots to the head and body as well as defensive moves. For example: 1-2body-1-2-3-slip-1, 1-2-3-slip-3body-2, 2-2body-1body-1-1-roll-3. ​
All of December we will be focusing on level-changing at APEX in our APEXboxing and APEXfight classes. Share some of your combos in the comments below or show and tag us on IG @apexhumanperformance! ​
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Why cold immersion is your next step to becoming super human (five benefits)

7/30/2020

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It’s a simple process, sit in cold water for two-20 min (based on the temperature) but the concepts are a little more complicated. I’ve been doing cold exposure consistently for over four years now and it’s been one of the most valuable habits I continue to do.

Here are the five biggest benefits I’ve found over the past four years!
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1. Immune System Boost
     One of the benefits of cold immersion is that they trigger the immune system’s white blood cells, prompting them to attack and destroy any unwanted substance in the fluid. It’s sort of a domino effect – the cold water affects the lymphatic system, which in turn affects the immune system, which ultimately keeps you feeling happy and healthy.

     Cold water immersion causes your lymph vessels to contract, forcing your lymphatic system to pump lymph fluids throughout your body and flush waste out of the area.


2. Nervous System Stimulation

​        Ice baths strengthen the parasympathetic nervous system, calming the response to stress and fear.

     This is the same technique that yogis and others use in meditation to gain control of what would otherwise be unconscious physical functions, such as pulse. My current understanding is that breathing exists somewhere between involuntary and voluntary.

       We have automatic breathing responses to strenuous exercise or to stress — i.e., we don’t have to think about our breathing to do it.--but we can also choose to hold, slow, or hasten our breath.

     By taking control of the breath, anyone can calm their entire body and strengthen their parasympathetic nervous system, which complements and works in opposition to the sympathetic.


3. Reduced Inflammation
    
     
Cold water immersion has been scientifically proven to help counteract side effects of inflammation and sore muscles after a hard workout. One of the top cold immersion benefits is lowering the temperature of your damaged muscle tissue and constricting the blood vessels. This helps reduce any swelling and inflammation, and even numbs the nerve endings, which can bring immediate pain relief. This is why professional athletes soak in an ice bath.


4. Improved Circulation   
        Exercise and a healthy diet are two well-known ways to improve circulation. But cold-water immersion can also stimulate blood flow. When you immerse your body in cold water, the blood rushes to surround your vital organs. Your heart then is forced to pump more efficiently, pushing blood through all your vessels and supplying every part of your body with the oxygen and nutrients it needs.
        

5. Mental Toughness
        
    To the extent that anyone can love pain and panic, I love cold water immersion. There are no competitions. No ribbons or trophies. No prize money. No extrinsic motivators that would cause me to continue to plunge.
I enjoy the camaraderie of the plunging with my companions, I enjoy talking about ice baths with anyone who is interested, and I enjoy the challenge and the biochemical response. But my real motivation comes from the idea of the person I want to become. And that person is a better version of myself — someone capable of keeping his “cool” even when events out of my control might cause stress or setbacks.
        
My experiences in the Ice have trained me for adversity. Now, when I'm confronted by setbacks, by hard work, or by challenge, I remember one of Ali's most famous quotes.
        "Impossible is nothing." - Muhammad Ali
        
If you add ice to your routine 3x a week I promise you your life will change drastically. From building a bullet proof immune system to having unstoppable mental fortitude your life is guaranteed to shift for the better!
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"response-Ability"

2/3/2020

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I wanted to drop in on a topic that has been very prevalent in my life recently. It is about the meaning behind “responsibility”. In particular the break down of this word being “response” and “ability”. If you look at the traditional definition of “Responsibility” as described by google dictionary it says “a thing that one is required to do as part of a job, role, or legal obligation.” 

Instead I invite you to think about this word as “Your ability to Respond”


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Take a Deep Breath.....Out: The Power of Nose Breathing

12/18/2019

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About a year ago I finished reading a book that would change my view on how breath and performance are related. It is called "The Oxygen Advantage" by Patrick Mckeown​.

Today I want to go over two main principles and how you can apply it to your training. One principle is called "The BOHR" effect and the Other is about the "Body Oxygen Level Test" or "BOLT".
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Individual Design Training Block Explained – Austin Rowe

12/2/2019

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Here we go: I'm excited I have some time to really work on elevating my fitness level to its highest ability. I just finished up what I consider my “Competition Season” After finishing the CrossFit Open I went into a team comp at the MBS Turkey Challenge. I’m not sure what’s next for me regarding competition but I know for sure I want to spend some time nailing down some weaknesses and building my strength so the next competition I do I come in at a higher level than ever before:


I’ll be writing my own training blocks for at least the next 12 weeks. I was following Comp Train for a while but I couldn't really tell the intentions behind the training so it was hard for me to tell what areas I was getting better at. Writing my own program will eliminate this issue as my goals of this program are clear and tailored to what I need in this time of training career.
StructureI’m gonna go through weaknesses first because this program is designed to eliminate them.

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