A Fighter is not just a fighter alone, but a Soldier even when there is no fight to be had…

Years ago, when I was 19, there were alone two things that kept me sane when my whole world felt like it was spiraling out of control:

• My Discipline in training Boxing Daily

• The Faith I was building in God from reading my Word

I few months ago, I sat in deep thought, trying to understand how faith & discipline pair together and when applied with mindful intentions… it can truly elevates a persons life entirely.

I ended up writing this note, a bit of “philosophy” from my martial artist perspective combined with the lessons I learned from God.

I don’t share these words to be “holier than thou” nor give you the impression that Im some Boxing Christian influencer.

I share these notes with you as a person who has struggled with discipline and faith, still stumble to this day, but still shows up daily to walk a discipline life to be the Soldier God calls him to be.

“Discipline & Faith to a Soldier”

Discipline is what makes a good soldier, but his faith in the LORD is what makes him strong.

A soldier can follow the orders, present themselves as holy as can be for the LORD; distinguished and upright in actions, but when tested by trials and tribulations, tempted beyond measure, without a strong faith that soldier will fail in all things.

A soldier does not go to war with doubt. Not even its its one(1) against many. No!

A soldier keeps their head high, mind sharp, weapon ready, and rests their faith in the Almighty God! Giving Him all doubts and worries so their mind & heart can be free of it.

If the Lord wishes to claim their life, then let His will be done, but under no circumstances shall they lose faith in the Lord by any means!

By His(The Lord’s) strength, we can achieve all things as long as we have the faith & will to carry out the work He has placed upon us.

When doubt creeps, rebuke it for it is the devil whom feeds you the thoughts of self sabotage.

Instead, run to the LORD because understand running to the LORD does not make you week but makes you stronger because it is from He where you can draw strength from.

Your discipline to follow the guidance of the LORD is your shield to block the advances of wickedness and your faith in the Lord is the spear that gives you strength to be able to fight against the temptations that try to overtake you.

Arm yourself and remember that your discipline & faith in the LORD will protect you and keep you strong.

When your Faith is Tested, Remember this Verse:

Matthew 17:20:

~
Coach Tarik | RasTariek Boxing Temple

Overview:

I’ve taken notice that the combat gym industry is shifting to a 45 minute to 50 minute class structure.

When I first started coaching, I was always doing 60 minute classes so when I was first introduced to the 45 minute class structure, I had to figure out a way to teach & still give my class a good workout in that short period of time.

This is where I came up with my Six(6) round Progressive Warm-Up structure.

This structure works so well that not only do my students have a great sweat by the end of six(6) rounds but I could also use that entire time to:

• Help new students if they ever dropped into class at random

• review a previous lesson from the week prior for extra reps

• Assess my students foundation as they’re warming up

Let’s go ahead and go over the structure so you can start implementing it in your boxing or kickboxing classes.

The First Two(2) Rounds: Slow & Steady

I like to use rounds one(1) & two(2) to warm my fighters up from the ground up. We will either focus on footwork, low intensity cardio, or simple movements if it was shadowboxing. Here are a few of my go to exercises for my first two rounds:

• Jump Rope: I love pairing it with 5 - 10 reps of some calisthenics as well(ex: 30 Skips on the Jump Rope & 10 Push Ups)

• Shadowboxing: I may have them freestyle just moving & warming the body up. I may have them focus only on footwork or head movement, sometimes jabbing only

• Mild Conditioning: I give them 2 lbs Dumbbells & we warm up with simple cardio exercises like Jack press, straight punches, etc. The focus is for it to be light enough to not tire them out but steady enough to start raising the heart rate.

Sidenote: My rounds are always 2 minutes long with a 45 second rest. I find this most efficient for a 45 minute class.

Rounds Three(3) & Four(4): Increase Pace & Introduce the Lesson

On rounds three(3) and four(4) I always bring in either Shadowboxing or Heavy bag work because this is the phase where I start to introduce the lesson of my class into the warm up.

I want my students to get prepared early so there mind is already set on what will take place. Here’s two examples from a Boxing & Kickboxing Class I thought this week:

• Jab-Jab-Cross Roll 5x + 10 Boxing Squats: Students will perform the combo 5 times & perform 10 Boxing Squats in between sets for a full 2 minutes; we were working head movement in this class so I threw in a combo that has a head movement in it while still having a level of conditioning at play.

• 5 Punch Combo Finish with Double Low Kick 3x + 3 Burpees: I conducted a Dutch Style Kickboxing workout earlier this week & for ones that dont know, Dutch Style Kickboxing has a high punch output. I applied this to the warm up before teaching the actually lesson.

Sidenote: Doing this has shown higher levels of skill retention in my students. Especially when I review a lesson for a week prior & put it in the warm up. My students always tell me that their favorite part of my class is being able to learn & workout all at the sametime instead of it feeling like another watered down “combat fitness” class.

The Final Two(2) Rounds: Burnout & High Intensity

These last two(2) rounds is where I increase the intensity entirely and I do that by focusing on explosiveness more than anything.

By this time we’re already on the heavy bag if we weren’t already & I have my studetns focus on kicking & punching power.

If I add a conditioning exercise its always a plyometric exercise like jump squats, burpees, jumping jacks, and so on.

I also do something I like to call “Blitz Rounds” where for 15 seconds they move at a steady pace and for the next 15 seconds they blitz with full speed & power.

Buy the end of these two rounds, not only is my class completely warmed up but they’ve also achieved the sweat as well.

This allows me to use my next 6-7 rounds for teaching if I want to focus on a lesson or partner work, or mix it up with drills & conditioning.

Bonus Tip That Makes The Workout 10x Better

During our 45 second rest I like to treat 20 seconds of it as an active rest.

I mix it up with different exercises but I mostly like to use this time for core exercises simply because… nobody trains core enough.

I make sure my students get plenty!

~
Coach Tarik | RasTariek Boxing Temple

Overview:

Most people that take my kickboxing classes have a major struggle with kicking above hip height.

The main reason is most of them are not fighters & only take kickboxing for fitness, but that shouldn’t be a reason not to build dexterity anyway.

So here is a 3 Drill Kikcboxing Workout that you can use to help build your kick dexterity & flexibility as a kickboxer while also building great cardio.

Coach’s Notes: This will be a Heavy Bag workout so be sure to have access to a heavy bag or gym; or if you’re old school… tie some pads to a tree!( Just please be careful & don’t hurt yourself)

Kickboxing Drills: Heavy Bag Workout

Round Time Frame:

• 2 Minute Rounds for Beginners; 3 Minute Rounds for Advanced

• 45 Second Rests in between rounds

• Each Drill is done for 2 rounds

Drill A.) Low-Mid-High Kicks (6 Reps; 3 on both sides w/ 10 Jump Squats

• On the heavy bag you will perform 3 round house kicks from a low range(Leg Kick), mid range(Body Kick), and high range(Head Kick). You will do those 3 reps on both legs, try not to switch stances if you can.

• Once you complete the six(6) kicks you will perform 10 Jump Squats right after then go right back into your kicks again.

• You will repeat this circuit for the entire 2 minutes for two(2) rounds.

Drill B.) Double Roundhouse Kicks ( 5 Reps both sides; w/ 10 Muay Thai Squats)

• On the Heavy Bag you will perform a double Roundhouse kick focusing on speed & control. Understand a Double Round house is considered ONE(1) reps. You will do five(5) reps on both sides.

• After completing your 5 reps on both sides you will perform 10 Muay Thai Squats; A Muay Thai Squat his when you Squat in your Kickboxing Stance & as you stand up, you check a kick, bringing knee to elbow.

Drill C.) Checking & Kicking with Power (7 Reps Both sides; 5 Burpees)

• This drill is to help with your control & ability to kick right after checking with absolute power.

• As your leg lowers to the ground after checking, do not let the whole foot comeback to the ground but just the ball of the foot, from there that is when you rotate the hips & deliver a roundhouse kick with full force.

• After 7 kicks on both sides, perform 5 Burpees.

This Drills WILL Improve Your Kicking Technique!

You just have to give it time & repetition to see the results.

I say this with confidence because I’ve seen countless improvements in the students I teach already.

Hope this workout serves you well!

~
Coach Tarik | RasTariek Boxing Temple

Overview:

The Jab is the number one punch in boxing as we all know, and just like I tell my own students, you can’t train your jab enough.

This Jab drill will utilize 3 different variations of the jab & you will be jabbing for reps instead of time.

By the end of this workout, you will have completed 300-500 jabs in total.

Coach’s Notes: Be sure to have full extension on your jab every time your throw it. No exceptions.

The Drills: Shadowboxing

You could do this on the heavy bag if you choose to, but I recommend shadowboxing to focus on technique execution more than anything

Drill A.) The Single Step Jab (4 sets x 25 reps; superset with Push Ups)

You will step with your lead foot as you jab with your lead hand focusing on moving your lead foot & jab hand in a harmonious fashion.

• After Jabbing 25 times, perform 25 push ups right after before moving into the next set of jabs.

• Do not rush your Jab. Focus on execution the entire time. Launch them at full speed with proper execution but reset in between jabs to always make sure form & stance integrity is maintained.

Drill B.) Level Change Jabbing (4 sets x 25 Reps ; Superset with Boxer Squats)

Your Level Change Jab is when you alternate between punching high towards the head & low towards the body. It is crucial that when punching low to the body that you bend your knees to lower your level properly. Do not just punch downward.

• Punching High & Punching Low counts as ONE(1) REP; You will do 25 reps per set.

• This drill will help you learn how to jab while getting under your opponets jab at the same time.

• You will do 20 Boxing Squats(a squat in your Boxing Stance) after each set of Jabs you complete.

Drill C.) Feint Jab (4 Sets of 25 Reps; Superset with Russian Twists)

You may not have been taught this but feinting a jab is just as important as being able to throw a jab. A good feint looks like the real deal & if your feint can look like a real jab, you can make your opponent flinch without ever having to punch them.

• A good feint jab uses the lead half step to look convincing along with a small flinch from the shoulder.

• Stand in a mirror and work your feint for 25 reps straight, trying to make each feint look more real than the last. (YOU WILL NOT THROW A REAL JAB NOT ONCE THIS TIME)

• Superset each set with 25 reps of russian twist after every jab set.

Film The First 25 Reps of Each Drill.

Doing it is one thing, but I want you to be able to go back & watch your movements to see where you need more refinement.

Enjoy this training session & keep pushing until the last round!

~
Coach Tarik | RasTariek Boxing Temple

Overview:

Students will learn how to use the half step on their lead foot & rear foot to set up for feints & counters

Shadowboxing Warm-Up:

5 Rounds; 3 minutes; 45 second rest

Round 1-2: 5 sets of Jabx2-Cross-Hook + 10 Push Ups

Rounds 3-4: 5 sets of Lead UpperCut(5)-Rear Hook(4)-Hook(3)-Rollx2 + 10 Boxer Squats

Round 5: Cross(2)-Hook(3)-Cross(2)- Jabx2(circle out) + 5 Burpees

Coach’s Notes: On your rest, do 20-30 seconds of high knees or a boxer bounce

Combos & Drills: Shadowboxing Focused

Students will use shadowboxing as the focus of these following drills to focus on the footwork of each half step movement.

Drill A.) Jab(1)-Half Step (rear foot side)-Rear Hook(4)

• When half stepping to your rear foot side, be sure that your rear foot moves 6 inches horizontally from its original position; then push off that rear foot to use the momentum to build power into your rear hook. Keep the lead foot planted.

Drill B.) Jab- Drop Step- Rear Uppercut(6)

• A drop step is when the rear foot goes back 6 inches from its original position. Be sure not to lean back when doing the drop step, just lower your level slightly. The drop step will give you enough space to evade your opponents advances while pushing of the rear foot to follow up with the upper cut.

Drill C.) Jab- Half Step(Lead Foot)-Jabx2

• The half step with the lead foot is to serve as a feint. Your step with the lead foot should look exactly like your step jab, only difference is that your jab doesn’t deliver. Use this half step to get a reaction from your opponent, and once they react, commit to a double jab to follow up.

Coach’s Note: The video below is an example of the first drill

Not Going To Overload You With Too Many Drills.

Build mastery with this drill & master the footwork behind the half step to build power and momentum.

I want you to do each drill for 3 rounds:

• First time for understanding

• Second time for refinement

• Third time for flow & execution

Each round should be at 2 to 3 minutes long. If you’re doing 2 minute rounds, be fast & get as many reps as possible to make it an intense workout while building the skillset.

~
Coach Tarik | RasTariek Boxing Temple

Stop Running For Mileage

Most fighters, okay alot of fighters, start their daily training by hitting the pavement & running for miles.

3 miles.

5 miles.

Heck I know a guy that would do 8+ miles!

And I’m not shunning running, but as a fighter, you’re not a marathon runner so you don’t need to be running for miles. You should be running for time.

Here Is My Method For Running.

So first we’ll set the time frame in which you’ll run; each time frame will be slightly different depending on what kind of fighter you are:

• Amateur Fighter = 2 minutes

• Boxer/Kickboxer = 3 minutes

• MMA Fighter = 5 Minutes

Now that you know how long you will run, on your rest(which will be 45 seconds to one(1) minute long), you will shadowbox the entire rest.

Shadowboxing on the rest will lower your heart rate slightly, and serve as like an active recovery so that way you can endure your run again.

Now I’m going to give you a full workout example of how you can do this form of running.

Round Based Running:

(For this example we will be using 2 minute rounds; with a 45 second rest)

Round One: 2 minute of Moderate Jog(Nothing slow but you should be able to talk while running)

• 45 Sec Rest: Shadowboxing; Jab focused

Round Two: 2 minute Jog w/ occasionally sprints (This will mimic what a actual fight feel like)

• 45 Sec Rest: Shadowboxing; Head-movement focused

Round Three: 2 minute Jog w/ side shuffles(Building footwork)

• 45 Sec Rest: Jab-Jab- Cross- Roll

Hopefully you get the picture now.

Ideally, whenever I do a workout like this, I aim for 5-6 rounds.

If You Try This Drill, Hit Me Up On Instagram & Let Me Know!

I started running this way due to my plantar fasciitis and my degenerative disc in my lower back that makes running for miles super uncomfortable & painful for me.

Running this way allowed me to find a way that my body can handle without too much pain, but still reap the benefits of building my endurance as well.

Plus I just find this method of running to be more fight specific.

See you in the next lesson!

~
Coach Tarik | RasTariek Boxing Temple

Shadowboxing is the best thing you can do to start your day.

Normally you would hear a coach say get up & go run early in the morning, and though running does build an amazing gas tank, shadowboxing for countless rounds will be more rewarding.

For one, shadowboxing is gonna put less pressure on your joints than running so now we’re adding a few more years on our joint health.

You also gain the luxury to refine foundational movements daily!

So why one guy is up at 5am doing a 5 mile run, you’re up at 5am mastering your Jab, getting better at your footwork, improving your muscular endurance from throwing high volume punches.

Yeah, the other guy might be building a great gas tank, but you’re building efficiency with your weapons while building fight endurance.

I want you to try this Shadowboxing Workout

I posted a video on YouTube a week ago of this shadowboxing workout.

In that video you’ll also be learning a few Jab counter drills.

The video itself isn’t a FULL workout but I give you what you need to make it a full workout.

Before doing it, I would suggest warming up with 3 rounds of jump rope at 3 minutes per round & a 45 second rest. (I put a full warm up at the end of this letter)

Shadowboxing is your greatest asset when you have no equipment and want to move your body with no restrictions.

Video is below!

Boxing Warm-UP:

3 minute rounds x 45 sec rest

Round 1: Jump Rope 30x + 10 Push ups (Repeat the whole 3 minutes)

Round 2: Jump Rope 40x + 10 Boxing Squats (Repeat the whole 3 minutes)

Round 3: Jump Rope 50x + 10 Knee Tucks (Repeat the whole 3 minutes)

~
Coach Tarik | RasTariek Boxing Temple

Overview:

Students will learn how to lead with the cross hand to create a gap in their opponents guard to deliver clean body shots.

Heavy Bag Warm-Up: (Shadowbox if you have no heavy bag)

5 Rounds; 3 minutes; 45 second rest

Round 1-2: Jab, Double Jab, & Rear Hand; Use the Lead had to set up body shots with the rear hand

Rounds 3-4: Jab-Cross + Follow Ups; Use the Jab-Cross to build follow ups to the body

Round 5: Freestyle; focus on power and body shots

Coach’s Notes: On your rest, do 10-15 reps of push ups, jumping jacks, boxer squats, & russian twists.

Combos & Drills: Shadowboxing or Heavy Bag

Drill A.) Cross(2)- Hook(3) to liver- Cross(2)- Hook(3) to head

• Writing this drill from an orthodox stance perspective, if you’re in southpaw stance, your lead hook goes to the stomach or floater rib, not the liver.

Drill B.) Feint Cross(2)- Hook(3) to liver- Rear Catch - Hook(3) to Liver

• This drill mimics the first but we feint the cross to get a reaction, deliver the hook to the body, but now we catch rear side to protect our head incase our opponent counters with their lead hook as well, then strike the liver again.

Not Going To Overload You With Too Many Drills.

Build mastery with this drill & learn how to throw the same combo but in different ways.

I want you to do each drill for 3 rounds:

• First time for understanding

• Second time for refinement

• Third time for flow & execution

Each round should be at 2 to 3 minutes long. If you’re doing 2 minute rounds, be fast & get as many reps as possible to make it an intense workout while building the skillset.

~
Coach Tarik | RasTariek Boxing Temple

Training Overview:

You will learn how to develop better lateral (side to side) footwork while also building a more rhythmic jab. Be sure to not cross your feet when moving side to side & always maintain a solid boxing stance.

You will set two points that are roughly 8 feet apart & move laterally between each marker. Once landing on a marker you will deliver a Single Jab, Double Jab, and Triple Jab before moving to the next point.

Be sure to warm- up, 3 rounds of Jump rope at 2 minutes per round & 45sec rest will be a great start!!

Drilling Section:

Drill A.) Jab, Jab-Jab, 1-1-1 + 10 Push Ups

Lateral (Side to Side) footwork while working Single jab, Double Jab, and Triple Jab.

Before moving to the next marker, do 10 push-ups, come back to your feet then move to the next marker & continue the process

Remember, 2 rounds of this drill. One with conditioning, the second round focus on the drill by itself!

Drill B.) Jab-Roll, Jab-Jab-Roll, 1-Pull-1-1 + 10 Boxing Squats

Lateral (Side to Side) footwork while working Single jab, Double Jab, and Triple Jab BUT this time you will add head movement to this drill as well.

When rolling after you Jab, roll to your jab side(your lead side).

When pulling, don’t lean back but moreso take a slight step back with the rear foot, then push off that rear foot into a double jab, using that momentum for more power in your jab

Before moving to the next marker, do 10 Boxing Squats(squatting in your Boxing stance),then move to the next marker & continue the process.

Remember, 2 rounds of this drill. One with conditioning, the second round focus on the drill by itself!

With 3 Rounds of Warm Up & 4 Rounds of Drilling, You Just Completed 7 Rounds of Solid Work!

For cool down, I’d recommend 2 to 3 rounds of freestyle shadowboxing, working the exact drill I just gave you but in your style with no restrictions to movement.

If this lesson was helpful, leave a review at the end of this post & I’ll catch you in the next lesson!

~
Coach Tarik | RasTariek Boxing Temple