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We’ve been featured!

boxing gloves

Our gloves have been featured in the boxing magazine Big Write Hook. It’s a very proud moment for us and we are excited to share it with you.

Big Write Hook is an online magazine that writes informative articles and features about  boxing, boxing fights, interviews, training equipment and much more. Its a great magazine and if you haven’t read it, we recommend you should take a look. It’s free to read anyway!

It is an honor for us to be featured in a magazine like Big Write Hook and we just want to thank them for taking the time to feature us.

Check out the feature here –

boxing gloves

Here’s an except from the article:

Fortis Elite Boxing Gloves
are perfect for boxing, Muay
Thai and other combat
sports. They can be used
for heavy bag training, pad
work, mitt work and sparring.


Please share this post so others can find out about it and give @BigWriteHook a follow on Twitter.

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Amir Khan’s Training Routine & Diet Plan

amir khan training

Amir Khan is a two weight world champion boxer and silver Olympic medalist representing Great Britain and was one of the youngest British boxers to do this at only 17 years of age.

Some notable opponents that he’s defeated over the years include Marcos Maidana, Marco Barrera and Zab Judah.

There’s no doubt that Amir Khan trains very hard.

This is Amir Khan’s training routine. You’ll be able to learn quite a bit from this and you can incorporate some of the exercises into your own training routine.

amir khan training

Amir Khan’s Training Routine

Depending on whether he has a fight close or not, Amir Khan will typically wake up at around 6.30am to 7.30am and start either running or swimming.  This can either be 5 or 6 miles. Running does wonders for the body and it’s no secret to why so many boxers incorporate it into their routines.

Running can improve stamina, endurance, leg strength and speed. He will then follow it up with sprints, sprinting as fast as he can. He will run 70 meter sprints doing them as fast as he can. This not only builds his explosive power, but helps with those quick bursts of speed.

Once he gets to the gym later on in the day, he starts his boxing training. This will include doing shadow boxing for about 20 minutes. Not only does shadow boxing warm up the body but it also perfects the technique and helps footwork.

He’ll then work on the speedball and do a few rounds on them. After that he’ll mix it up a bit and get some skipping in. Skipping is a crucial exercise and very important. Not only does this work stamina but also many other things. Amir will probably do skipping for around 15 minutes.

Khan will then do some pad work with his coach. He’ll practice his technique and his footwork and different combinations. Amir will do this for up to an hour.

amir khan trainingHe’ll follow this up with maybe some sparring or heavy bag work or even the floor to ceiling ball. He likes training old school style and doesn’t usually train with any weights. He will also do bodyweight training like pushups and situps.

Diet Plan

Khan’s diet is full of proteins, carbohydrates and some fats. He maintains a healthy diet and eats foods that benefit him. This is his example diet and something that he would eat in a normal day:

6.30am – Wake up and have a protein shake and after his run he’ll have porridge with either strawberries or raspberries.

11am – He stays away from fried food will eat scrambled eggs with toast and beans.

During the day he will fuel up with energy drinks and protein shakes to keep his energy levels up and to get some nutrients.

6pm – Depending on what he feels like he will starts with soup and then eat either salman, steak or chicken with lots of potatoes and vegetables.

Khan has to maintain a weight so he watches what he eats. He has a personal chef that will come and cook healthy meals for him.

Not everyone has the privilege of having their own personal chef but there is a lot you can learn from his diet plan and implement it into your own life.

If you found this article useful then please share it with someone else that will find it helpful too.

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Muhammad Ali’s Training Routine and Diet Plan

muhammad ali training

Muhammad Ali regarded by many as the greatest boxer of all time. Throughout his career he fought some of the best boxers of his time including George Foreman, Joe Fraizer, Sonny Liston, Ken Norton and many, many more. Ali was a very fast boxer for a heavyweight and had great amounts of speed and stamina.

To become a champion, Ali knew he had to train like one. As soon as he was introduced to boxing as a teenager Ali knew he wanted to become the greatest boxer ever and for that he was willing to be the work in and become the best.

Muhammad Ali training
Muhammad Ali training

Angelo Dundee who was Muhammad Ali’s trainer said when Ali couldn’t get a ride to the gym he would run to the gym and when he had finished he would run all the way back home as well. His house to the gym was  7 miles and he would do this regularly.

When interviewed on his what he usually does he said he that he wakes up at 5.30am and did some light stretching followed by a 6 mile run which he would usually be done in 40 minutes. That’s just over 6 minutes a mile, something even Mo Farah would be proud of! He usually ran in heavy Army style boots which makes it even more impressive.


Muhammad Ali was ahead of his time in terms of his training and his diet. His diet usually consisted of clean, healthy and natural food that was high protein. He would eat wholesome and nutritious food. So he would eat food like Chicken, rice, steak, vegetables, potatoes and fruits.

Muhammad ali diet

For breakfast for example he ate eggs, wholesome toast and drank orange juice.

Lunch and dinner, he would either have chicken steak with potatoes or vegetables. He would often snack on fruit throughout the day as well as keep hydrated by drinking tons of water and drinking juice.

Ali never smoke or drank at all. He believed in taking care of his body and mind and felt that they were more damaging than good. Ali was 100% right in having these views.


Training Routine

When it came to training Ali adapted an old school style of boxing training. He didn’t really lift weights and relied on calisthenic training like push ups, sit ups and pull ups.

At times he would do old school Rocky IV style training, like chop wood, Hit sledgehammers on tyres and run while wearing heavy boots.

His speed for a heavyweight was blistering fast and he would be able to evade oncoming punches with ease. Ali was known for his footwork as well coining the ‘Ali shuffle’, something that helped him confuse his opposition.

He never had a set routine and at different parts of his boxing career he had different routines but his routine that he usually did was like the below:

Warm up:
– side to sides
– torso swivels
– jumping around on toes to limber up
(15 minutes in total)

Shadow boxing: 5 X 3 minutes rounds, working on footwork and speed punching (30 second break)

Heavy bag: 6 X 3 minute rounds, working on combinations and stamina (30 second break)

Sparring: built up sparring as camp progressed

Floor exercises:
– 15 minutes (300 in total)
– bicycle crunches
– sit ups with medicine ball
– leg raises

Speedball: 9 minutes (1 minute break)

Skipping: 20 minutes (Ali always moved around while skipping, never staying in the same spot)

Shadow boxing: 1 minute, walking around with light shadow boxing

To be the best you have to train like the best. Muhammad Ali knew this and that is why he trained so hard.

He usually did trash talk to his opponents and would often insult the person he would be fighting. However after all this trash talking he would never underestimate his opposition.

He would train just as hard as he would and would train as if he was a challenger even though he was the champion. That is the mindset to have.

Have the mindset of a champion but have the hunger of a challenger.

Ali inspired a whole lot generation of people to become better and become boxers. A lot of boxers such as Mike Tyson and Lennox Lewis as well as many other boxers. But he didn’t just serve as inspiration to boxers, he served as inspiration to millions of people from all walks of life.

What he stood for and what he believed in made him The Greatest. He wasn’t just the greatest in the ring but outside as well.

We’ll leave you with a legendary quote from the greatest, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.”

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Holiday Gift Guide for Boxers and Boxing Fans

With Christmas and the holidays quickly approaching it is a good time to get some near gear. Good thing we have a holiday gift guide for boxers and boxing fans alike.

In this little guide you will find something for everyone including gifts for men, women and children.

We’ve made it easy by complying our best stuff together so it is easier for you to find the perfect holiday gift. Scroll down below to see what you can get.

Fortis ‘I Fight To Win’ T-Shirt

For all the winners out there, show everyone you only fight to win. This is a great t-shirt perfect for that perfect man or woman in your life or even as a gift for yourself.

holiday gym guide

Fits perfectly and looks awesome. Grab your t-shirt now.

Fortis ‘I’m the Best Ever’ Hoody

So this might seem slightly arrogant or boastful to wear but if you are the best ever, then why not let people know about it, it just makes sense! The quote on the hoody is actually taken from one of Mike Tyson’s quote in his post match interviews.

holiday gift guide

A beautiful hoody that fits great and available in a variety of colours. Also available in t-shirts and tank tops.

Fortis Boxing Gloves

Our flagship boxing gloves that are truly a work of art. Exquisitely hand crafted using the highest quality materials and superior quality leather.

boxing gloves

Comfortable to wear and features multiple layered padding for your protection and safety.

Available in two colours; black and white.

Currently our boxing gloves are only available to buy on Amazon for customers in the United Kingdom, Italy, France and Spain.

Fortis Gym Bag

Do you have loads of things and nowhere to put them? Maybe you’ve got your boxing gloves, hand wraps, kit and other stuff as well. Why not get our gym bag to put everything in. The gymbag is not only spacious but is also sexy!

holiday gift guide

The bag has the Fortis lion across the front and is aesthetically beautiful.

Fortis ‘Warrior’ Snapback

What better way of showing people you mean business by wearing the ‘Warrior’ snapback. Not only is it ultra stylish but also exhibits to people you are a warrior.

Warrior snapbacks

Comes in a number of colours and would make an awesome gift for anyone!

Fortis ‘Haters’ T-shirt

Do you have haters? It’s a good thing if you do. It means you’re doing something right. And what better way to acknowledge them than with this shirt.

haters gonna hate t-shirt

This is a gorgeous shirt that has ‘Haters gonna hate’ across the front of it. Obviously haters only have one thing they are good at and that’s hating.

Available in a number of different colours.

Fortis ‘Box’ Tank Top

holiday gift guide

A comfortable tank top that is good to wear for those hectic training sessions. Beautifully printed and also available in hoodies and t-shirts. Fit for both men and women and available in various colours.

Fortis Children’s T-Shirt

For all the little champions out there! Your little one’s won’t want to take the shirt off. It’s super comfortable to wear, made out of cotton and shows how much of a beast they are.

fortis t-shirt

Available in 7 different colours and for a steal of a price!



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Punching Fails: How Not to Punch

punching fails

Throwing a basic punch is something that everyone should know how to do, right? You would be surprised at how many people still don’t know how to.

As you’ll see in this article, there are tons of people who don’t know how to punch properly. You might have different reactions upon seeing them; it might be shock, surprise or even bemusement but you will definitely find them funny.

We can’t really take credit for any of these clips and all credit must go to the respective owners. Without further ado here’s some punching fails!

Punching Road Signs

Why would someone want to punch a sign? Is the guy on something?

Just some of the questions that might be going through your head when you watch this clip. However he doesn’t seem to care still tries to punch the sign.

But the sign isn’t no pushover and instantly retaliates by pivoting and smacking him back. Major punching fail!

Lesson learned, don’t try punching a sign. Sign – 1, guy who gets hit by sign – 0.

Punching Fail

Have a look at this next clip. Rocky and Mickey try having a going on the punching bag machine and setting a high score.

The only problem is they can’t punch. First Rocky tries a couple of times and then Mickey tries showing him but they both fail. The results are hilarious.

Punching Bag Fail

Here’s the next Conor Mcgregor hitting the bag. He hits the bag with some punches and kicks but it’s pretty funny to see what happens next.

To be honest it’s not really the right place to hang up a punching bag, near a computer.

Ip Man Punching Fail

This one has Ip Man practicing his wing chun. He uses his power and speed to deliver an unforgettable blow to the punching bag.

This one is slightly different to the rest of the videos in terms of its not actually his punching that fails but more the punching bag.

Speed Ball Fail

We wanted to save the best till last and this one is absolutely hilarious! It starts with the big man trying to talk down to the bag and how he’s going to knock the speed ball’s lights out.

The end results are too funny. Just watch the clip.


That’s a wrap from us. If you happen to have an actual fight, don’t take cues from these guys on how to throw a punch because it won’t be very effective. Remember to share this article.

Which one’s did you find the most funny?

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Basic Musts for Boxing Beginners

boxing counterpunch

A lot of people think of boxing as just a sport. It’s not just a sport, its an art. But to understand the art of boxing properly you must first master the basics.

In this article we are going to go through some of the basics of boxing.

Understanding stances

Foot placement is first the first step and arguably the most important aspect of the stance as it’s possible the best defensive move. Your stance will prove vital in your boxing game as it gives you a competitive edge with your power, range, stability etc. First of all, your dominant hand should always be your back hand, so if you are right handed, position left foot forward and your right hand back. Distribute your weight evenly across both of your legs and slightly bend your knees. Keep your feet a little bit wider than your shoulder length and rest on more on the front of your feet. Keep your head behind your gloves with your elbows down and arms up.


For starts, there are many different jabs and more than one use for a jab. You can unsettle and distract your opponent, counter-attack, distance yourself to set up attacks and a whole lot more. The jab is the fastest punch and the lightest to throw. It’s easy to train the jab, even without access to a gym or equipment. Simply shadow-box to work your jab or if accessible, put hours in on a bag or in sparring. The jab often opens ups the potential to throw heavy punches while keeping your opponent at bay. Never overlook the jab.

punching jab



Most defenses, if not all, lead to a counter opportunity, A counter will be sure to catch your opponent off guard as one of the last thing they will be thinking off while trying to knock your block off is an instant punch in return. Be sure to keep your eyes on your opponent during sparring and allow yourself some time to feel your opponent out for techniques and timings and make them pay.

boxing counterpunch


Parrying is a great way to deal with a power puncher as it eases off the impact of the punch. Parrying is when you roll away with the punch, slightly deflecting it. It is also a great way to use your opponent’s momentum against them while tiring them out. This won’t work against all fighters such as less aggressive boxers or shorter opponents with the best way to train this would be training drills and sparring. During sparring, be sure to get hang of covering your vulnerable areas but can leave you stuck in a defensive shell so look to avoid falling into that trap.

boxing parrying


Slipping is the most demanding of skill as it requires complete focus. If you are able to make your opponent miss, you are completely free to counter punch and can be extremely effective against faster boxers and can act as a tool to close distance on a long reach fighter. Practice your head and leg movement to get outside of jabs and getting low while rotating your body away from punches opens an opportunity to counter punch. In sparring, try to slip punches barely, allowing you more time to counter rather than always focusing on getting out of the way of the next punch due to less of a window to get the counter in.

boxing slipping

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How to Improve Boxing Footwork

improve footwork

Most beginners in boxing think that boxing footwork doesn’t matter. Footwork is often overlooked as something that is not as important as perfecting your punches. But they couldn’t be more wrong. Boxing footwork is important to perfect for all boxers whether beginner or advanced – they can always improve their footwork.

Footwork not only helps with movement and mobility but also helps with speed and power as well as positioning yourself to be in a better position. The majority of your power comes from leg and correctly positioning them. Footwork is what makes the exceptional boxers stand out from the so-so boxers.

In this article we are going to share with you tips on how to improve your boxing footwork and become a better boxer.

How to Improve Boxing Footwork

Whenever watching a fight on YouTube or on TV make note and watch their feet. Don’t focus on their hands but their feet and you will note how you can improve your footwork. Watching other boxers like Muhammad Ali, Roy Jones Jr and Mike Tyson will help you to improve your own boxing footwork. You can learn a lot by just doing that.

Doing this will not only give you a better sense of when to move and how to move it will make you a lot more knowledgeable. Don’t just watch the fight, study the fighters and how they move, how they use their footwork to dodge their opponents and how they get into better positions.

Jump Rope

Jumping rope is one of the most important exercises for boxers and there’s no doubt why. It keeps you on your feet when jumping rope. Not only that but there are plenty of benefits including increase stamina, endurance and footwork among many other things.

With the continued jumping it will improve your leg strength as well. An increase in leg strength will mean you’ll be able to move around much more swiftly and have much better footwork.

There’s loads of pro boxers that do jump rope and they do it because it produces results.


Shadowboxing is great for improving your footwork. When shadowboxing practice your punches and footwork including your movement. Pretend you are fighting an opponent and practice dodging, head movement, pivots and whatever else you think you need to work on.

Try to do it in front of a mirror if you can. If you shadowbox in front of a mirror you can see where you go wrong and improve it.

Hold light weights that are about 1-2 pounds and start shadow boxing with them every other day. They will help tone your muscles up as well as help you with mobility.

Take up Dance

Not the most conventional choice but if you’re serious about improving your footwork take up dancing or sign up to some dance classes.

In 2007 Floyd Mayweather took part in Dancing with the Stars – a celebrity dance show. Although Mayweather never won the show he did gain experience from the show in terms of dancing. The dance taught him how to move even more effectively and improved his footwork.

improve boxing footwork

A few months after the dance show he had his fight against British boxer Ricky Hatton and won the fight via TKO.

A large part of dancing involves getting the footwork correct. It doesn’t really matter what kind of dancing you do – whether salsa, cha-cha-cha or hip hop. Dance not only improves your footwork but can also make you more agile and develop your reactions.

You can get involved in dancing by finding out at your local community centre.

Plyometric Exercises

Plyometric exercises basically are anything that involve explosive movement. You may notice that football players do a lot of explosive exercises and plyometric exercises during their training. This is because footballers require a lot of explosive speed and strength and need to use it during short quick bursts.

This is exactly what plyometric exercises will develop for you, it will develop that explosiveness and the agility and quickness you need.

Some plyometric exercises are:

Squat Jumps

Just as the name suggests you first go into a squat by bending your legs and going down to about right angle position, then you explosively jump upwards as high as you can, that counts as one rep.

Box Jumps

The box jump sounds easy but is far from it. Get a box or something that you can jump on, something that can hold your weight. The idea is the explosively jump onto the box and then come back down, kinda like a cat does.

You can improvise with the boxes if you can’t find anything or don’t have proper box jump boxes.

Long Jump

You’ll need to get into a bit of space for this one. Just like the Olympic event, squat down and jump forward as high and as far as you can. Then either turn around and jump again or jump ahead.

Kneeling Jump Squat

This one is slightly harder than the rest of the exercises mentioned here but it is a really great exercise. You should practice this a bit before actually doing this exercise.

Start on your knees and then draw your arms back and then swing them forward to generate momentum to jump into a squatting position, so you land on both feet.


If you work on these things and implement the exercises and tips into your routine you will get faster and better footwork.

We hope these tips helped, If you have any of your own tips let us know in the comments.


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Boxing vs MMA: When Boxing fought MMA


The Floyd Mayweather and Conor McGregor fight is quickly approaching on August 26, with many people having mixed reactions – some calling it a circus while some are calling it the biggest fight ever.

However no one can deny that they are both at the top of their respective sports. And with both Floyd Mayweather and Conor McGregor set to earn a potential 100 million each, its going to be a massive fight.

There is something unique about this fight, this will be the first time in history a MMA fighter has agreed to fight a boxer in a boxing match.

We’re going to take a walk down memory lane and look at the past fights that have happened between MMA fighters and boxers and what the outcome has been. Come and take a walk with us.

Muhammad Ali vs Antonio Inoki – 1976

The fight occurred in June 26, 1976 and is believed to be one of the earliest recorded fights of a boxer fighting another fighter in another discipline. At the time Muhammad Ali was the best and undisputed heavyweight champion. Antonio Inoki was a professional Japanese wrestler who was the NWF heavyweight champion.

Before the fight there was much build up with Muhammad Ali challenging any fighter from Japan and offering them a million dollars to fight.

The fight was highly publicised and there was a huge turnout for the fight. The fight also had a special set of rules. This is fight is known to inspire mixed martial arts.

Ali vs Inoki after 15 rounds ended in a draw.


Randy Couture vs James Toney – 2010

Randy Couture was a five time UFC champion and an great grappler. James Toney was a three weight world boxing champion who was a hard hitter. This fight involved James Toney having to step in to the octagon for the first time. For this has was contracted with the UFC.

The fight happened at UFC 118 in August 28, 2010.

Randy Couture dominated James Toney and took him out in the first round and making him submit in just over 3 minutes.

It was a quick fight and Toney was just not ready for the grappling and ground game of Couture. During the build up to the fight James Toney was stating how quick he would end the fight, however it didn’t quite go the way he wanted it to.

Many boxers and MMA fighters have fought over the years but this fight just showed fans that MMA is a serious contender for boxing.

Ray Mercer vs Tim Sylvia – 2009

The year was 2009 and heavyweight boxing champion Ray Mercer was going up against UFC heavyweight champion Tim Sylvia. Bearing in mind Ray Mercer was six foot one and Tim Sylvia was a towering six foot eight. The height difference and reach was big.

The first round started and Ray Mercer knocked Tim Sylvia out in the first nine seconds with an amazing overhand right punch which was his first punch of the fight.

It was a shock upset for Tim Sylvia with many people having him as a favourite to win. This affected Sylvia’s career and after a few years he retired.

Over the years there have been many times when boxers have entered the Octagon and faced off against MMA fighters but this will be the first time ever in history when a MMA fighter goes against a boxer in a boxing ring.

There have been mixed results to when boxers and MMA fighters have faced each other, when Mayweather and McGregor face each other we don’t know who is going to lose but what we do know both of them are going to be big winners, financially.

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Conor McGregor’s Biggest Boxing Flaws

If you’re thinking of betting on the underdog for Mayweather/McGregor, this article (courtesy of the coaching staff at Warrior Punch) could save you some serious cash!

As our film study will show, Conor McGregor makes two fundamental boxing errors that could get him hurt on August 26th. While he hasn’t paid for them yet, Mayweather’s boxing audit will exploit every mistake he makes on fight night.

So without further ado, let’s get into it!

Boxing Mistake #1) McGregor Overextends His Punches

Though the debates rages on in the martial arts world, it’s generally believed that power is God-given, and in this regard McGregor is truly blessed. Unfortunately, McGregor knows it, and he makes many of the mistakes common to born punchers as a result.

It’s very common for people who’ve fallen in love with their power to overcommit to their punches. They want to make the most of their natural gifts, so they train to punch through their target every time. They hurl their hips and shoulders into every shot, sacrificing their balance, combination punching, and energy-efficiency to generate maximum power.

Here, we see McGregor doing just that:


Overlooking the flared elbow and lifted rear foot for now, let’s focus on the inefficiency of McGregor’s extension. The punch should have stopped in Frame 3 (bottom left), but he continues to drive through, well past the optimal “lock-out” point. Max power is McGregor’s goal; he’s of the mind that the further the punch travels, the harder it will be. This is the same thinking that drives streetfighters to cock their punching hand back before a haymaker. And while the theory is sound, the application is rarely pretty.

Think of a power punch as a car crash: the damage is done at the moment the two vehicles collide, not when the aftershock pushes the cars further down the road. In McGregor’s case, he extends the cross past the point of impact, spending energy on a “push” after the collision’s already occurred.

Frame 4 shows a classic over-extension. Conor his punches like this in all of his fights; you can see it happening against Barao, Mendes, Brimage, Poirier, and Aldo. His excessive follow-through generates a lot of power, but it’s a recipe for disaster against a counter-punching boxer of Mayweather’s calibre. It leaves Conor unbalanced and out of position to follow up with punches, and forces him to spend a lot of energy to recover.

Here’s another example:

mcgregor boxing


Look at how far McGregor ends up over the lead hip. He is completely overcommitted, and in no position to follow up with anything from his right (lead) side.

Overextending like this is a bad move against Diaz, who stays compact and controlled, but it’s strategic suicide against “TBE.” Beyond opening him up for big counter shots, these excessive movements threaten to burn him out down the stretch, something he’s been criticized for already in shorter fights with Nate Diaz.

Imagine trying to outlast someone in a squatting competition – would you stick to quarter squats, or go ass-to-grass every time? In this metaphor, Conor’s doing the latter. In contrast, Floyd Mayweather’s movements are more subtle and efficient, allowing him to spend less energy and stay balanced at all times. Simply put, Conor’s inefficient extension gives him a tremendous disadvantage in terms of endurance, punch volume, and defensive success.

Expect Floyd to wait for McGregor to overcommit, then light him up with combinations as he scrambles to recover, like Diaz did in their first encounter.

Boxing Mistake #2) McGregor Neglects a Basic Boxing Guard

McGregor has exceptional timing, agility, and boxing skills, but he neglects one of the most fundamental defenses out there. Call it the guard, the shell, the turtle; they’re all variations on static defensive hand positioning, and you’ll rarely see McGregor using any of them.

Looking back to his first fight with Nate Diaz, we get a very telling image contrasting how these two “MMA boxers” choose to enter punching range:

mcgregor boxing

McGregor forgoes basic blocking in favour of skillful slips and parries, which isn’t necessarily a bad thing; after all, slipping keeps your hands free for offense, and parries give you as measure of control over the opponent’s parried hand. But these “active” forms of defense come at a cost.

We can see three instances where McGregor is successful in setting up his slip and counter game here:

mcgregor boxing

In Frame 1, McGregor is working a pull counter to set up a counter left cross. In Frame 2, he’s slipping left (outside the jab) to cock his counter left uppercut. In Frame 3, he’s slipping right (inside the jab) and throwing his overhand left simultaneously.

Looking further at McGregor’s “active” boxing defense, we see four instances of him playing his parry and counter game:

mcgregor boxing

In Frame 4, we see a cross-body parry; the same he used to knock Aldo out cold.

So what’s the problem with “active” boxing defense?

Unfortunately, although he has excellent timing and a pretty high success rate with these counters, these techniques are relatively energy-intensive, and using them exclusively will burn him out very quickly against Floyd Mayweather. This is especially true when you consider Floyd’s speed – Conor will essentially be “racing” Floyd’s punches when he slips, which means he’ll need consistent explosive output to make this form of defense work.

In my experience, it’s better to cover potential openings and be opportunistic about slips and parries than it is to rely on them exclusively. McGregor shouldn’t only block, but he’d benefit from doing it more.

Wrapping Up

Nothing’s certain in combat sports, but you can rest assured that these two fundamental boxing mistakes will get Conor into trouble on fight night. Conor will need to reel in his punches and incorporate more restful modes of defense if he hopes to outlast and even dethrone boxing’s best fighter.

You can find weekly boxing tech talks at, or join the conversation on Facebook for exclusive fight tips.

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The Beginners Guide to Boxing

Adapting a boxers diet can be difficult when you are used to eating burgers and fries from McDonald’s. Professional athletes and boxers have to be strict with their diet. They don’t binge eat take out food and ice cream.

Boxers usually follow a strict diet to other athletes like bodybuilders, runners, footballers, etc. They usually don’t fall of their routine either. They may have the odd cheat meal here and there but it’s not something they make a habit of.
You want to have a good balance of protein and carbohydrates while also adding some fats into your diet. Also you want to incorporate vitamins and fiber into your body as these help digest food.


A good balance is to have 45% each of protein and carbohydrates and 10% fats.

Protein is good for promoting muscle growth and building muscle up once you have trained. It is vital to include proteins for your diet for muscle growth. Protein can come from foods like nuts, chicken, fish, beef, milk, eggs, tofu, cottage cheese, beans, lentils and Greek yogurt

Carbohydrates are for building energy and to keep you energised through out the day. They are a staple in any boxers diet. Healthy carbohydrates sources include pasta, rice, bread, potatoes, spaghetti, oats, quinoa and milk.
Including healthy fats in your diet helps reduce your cholesterol and can reduce your risk of getting type 2 diabetes. Foods high in healthy fats are avocados, walnuts, almonds, olives, dark chocolate and flaxseed.

You want to drink plenty of water through out the day as well. Water not only keeps you hydrated but also increases energy and gives. Try to aim to drink about a gallon of water a day which equates to round about 4.5 litres of water. It might seem like a lot but you’ll get used to it after a while.

Another good idea is to eat a lot of fruits and vegetables. They are naturally high in fiber and vitamins so they will benefit your body.

Keep away from fried foods and fast food joints like McDonald’s and Burger King. Also avoid carbonated soft drinks and processed foods. They add nothing and will just put a negative effect to your hard work.

Example Diet Plan

You can make your own diet plan but here is an example of a diet plan you could follow:

2-3 Eggs
2 Slices of Toast
1 Avocado

½ Cup Greek Yogurt
Fruit Juice

2 Chicken Breast
Fresh Fruit
Pre-Workout Meal
½ Cup Cottage Cheese

diet plan

Chicken or Steak
Fresh Fruit
½ Cup Cottage Cheese

Training Routine

It is ideal and recommended to train at a boxing gym as they have all the equipment you need to train and also you can get some good advice.

However if you don’t have a boxing gym close to you, you can start training at home by just getting a some things like a heavy bag and skipping rope. You can also invest in a floor to ceiling bag or speed bag if you want although its not necessary.

Each exercise is split up into rounds. Each round is 3 minutes long. After one round you have a 30 second rest.
The training routine is taking into account that you have minimal equipment available and just a heavy bag and skipping rope.

Warm Up
Jogging (1 Mile)
Shadow Boxing (3×3 rounds)
Skipping (2×3 rounds)

Heavybag (3×3 rounds)
Calisthetics [push ups, squats, bench dips, squat thrusts] (do 15 reps each exercise and do as many sets as you can of each exercise) (3×3 rounds)
Practice one combo on heavybag (2×3 rounds)
Abdominal exercises [sit ups, crunches] (do 25 reps each exercise and do as many sets as you can) (3×3 rounds)

Cool down
Stretching (1×3 rounds)
Abdominal exercises [sit ups, crunches] (do 25 reps each exercise and do as many sets as you can) (2×3 rounds)

This is just a sample routine and you can follow it or alter it to how you want. You can even make your own routine and follow that.

If you follow this plan it will help you become a better boxer and better athlete.