“I've seen George Foreman shadow boxing, and the shadow won.” - Muhammad Ali
Shadowboxing is one of the easiest yet underutilized training tools at your disposal. For some reason, most gyms and students fail to incorporate shadowboxing into their daily training sessions. And when they do, they often do it incorrectly, further engraining bad form and habits.
Without a doubt, the single most important exercise you can do to improve your technique, footwork, even conditioning is shadowboxing—and you can do it anywhere. In your living room, in the bathroom mirror, even in line at Starbucks (although not advised unless you want some odd looks).
Here are a few tips to improve your shadowing and help you avoid looking ridiculous in class:
1. Shadowbox every day. Yes, every day!
I shadowbox every single day, as my neighbors who live across the street can attest (they must think I’m a lunatic). Sometimes I shadowbox for five minutes, sometimes 30, but I do it every day.
You can shadowbox for rounds (get a timer app for your iPhone): 10 rounds x 3 minutes each like a boxing match, or 5 x 5 minutes like a championship UFC fight, with one-minute breaks in between. By “break” I mean pushups, squats, sit-ups, lunges, anything. Just keep moving. Do not sit on the couch and watch one minute of TV. Or you can just do one 30-minute round and not worry about the breaks. Make sure to mix it up.
2. Focus on your footwork.
I mean really focus on your footwork. Don’t throw any strikes for the first five minutes. Move in all directions. Level changes. Add defensive maneuvers as you warm up. Slipping. Blocking. Parrying. Bobbing and weaving. Moving in and out. Pivoting. Changing stances. Put it all together, but no strikes yet.
3. Next, focus on the basic strikes.
Start with jabs. Lots and lots of constant jabs. Single, double, triple. Jabbing up and down the body. Jab in all directions. Play with the speed. Add fakes and feints.
If you have a mirror, use it. It much easier to see your errors in the mirror.
4. Then add simple combinations.
Practice what you know. 1-2, jab-cross. 1-2-3. Add less intensive leg strikes, like knees and leg checks to warm up your hips and knees. Start teeping. Now add some kicks. Nothing fancy… yet.
5. Blend offense and defense.
Keep moving, and add a defensive technique after you throw a combination. Then add another attack.
6. Experiment
Now, add new stuff that you’re still learning. What’s the worst thing that will happen? (Nothing. You’re by yourself.)
7. Don’t punch the air mindlessly.
Don’t throw mindless punches and the kicks in the air. Be intentional. Visualize an opponent. Is he tall or short? Aggressive or a counter-striker? Is she a righty or a southpaw? Act and react to your virtual opponent. Throw combinations that make sense.
8. Treat every shadowbox session like a sparring match.
It’s easy to get lazy while shadowboxing because your opponent is imaginary. But don’t get lazy. Incorporate a lot of volume touches. Push your conditioning. If you’re not breaking a sweat, you’re not doing it correctly.
9. Imitation is the greatest form of flattery.
Watch and copy the best fighters in the world. Google “Saenchai ” or YouTube “Giorgio Petrosyan training.” There’s so much content out there. Find a fighter whose style you admire. Incorporate her techniques and movements and make them your own.
10. Don’t become a meme.
Video record your shadowboxing sessions. Look out for the common mistakes. Is your chin down and protected at all times? Are your hands up? Are you returning your punches back to your chin quickly? Are you turning your punches over? Focus on not making silly beginner mistakes.
Tip: Never (and I mean never) post videos of yourself shadowboxing until you look good. Otherwise, you’ll end up as the top search on YouTube when people enter “bad shadowboxing.” Even before you think about posting a video, ask a coach for an honest take..
Now check out these videos and start entertaining your neighbors.
Serbia's top kickboxing instructor and owner of Victory Gym, Bogdan Stojcic, will hold a kickboxing seminar at Chicago MMA. Coach Stojcic has trained many of top kickboxers and MMA fighters in Serbia, including former UFC and current PFL fighter Bojan "Serbian Steel" Velickovic. His style combines traditional Muay Thai with the Dutch-style kickboxing seem in many Balkan fighters, like Mirko "Crocop" Filipovic.
Reserve your spot today.
Saturday, February 1, 2020 11AM-1PM
Sunday, February 2, 2020 11-1PM
Both sessions
$50 prepaid (cash payable at the gym)
$55 online via MindbodyOnline
$60 at the door (cash payable at the gym)
One session
$30 prepaid (cash payable at the gym)
$35 online via MindBodyOnline
$40 at the door
Athletic Performance Lab classes are here!
Monday and Wednesday are coed while Tuesday and Thursday will be "Women's Only."
Q & A with Coach Chris
Why do you train? What's your goal? Whether you want to improve your performance, feel better, or even just look better, you have picked us to help you achieve your goals. We take that responsibility very seriously.
Sono Fitness (formerly Crossfit Sono) started under the CrossFit brand. However, over the years, we have evolved beyond just a Crossfit gym. While CrossFit has its merits and has been very good to us, it’s time to move on. It’s time to find an identity of our own.
So what does that actually mean? CrossFit was onto something by referring to everyone as an athlete. We are all athletes. Every single one of us. Whether you do the fitness classes or marital arts, you are channeling that inner athlete every single time to walk through that door. My goal as a coach is to help you maximize your time in the gym. That is why I developed the new Athletic Performance Lab classes.
Athletic Performance Lab (APL) is a new workout designed to train the whole body with an emphasis on athletic performance. APL is focused on four different types of workouts: aerobic, movement specific conditioning, extended intervals, and hypertrophy (8x8). Each workout is designed to improve a specific part of human performance. The class is an ALL LEVELS class. No experience necessary. No barbells so don't worry.
Q: How does it differ from CrossFit?
A: I’ve been doing CrossFit for eight years so I know it very well. Over that time, I’ve learned a lot, including where CrossFit falls short. In the APL class, we will focus on four different class types: aerobic, movement specific conditioning, extended intervals, and hypertrophy (8x8).
Aerobic: Long sustained effort aimed at increasing an overall broad work capacity.
Movement: Finding efficiency in an individual movement, then adding intensity through short intervals.
Extended Intervals: Working with couplets and triplets under different time domains.
Hypertrophy: Build lean body mass through quick, moderately-loaded movements.
Q: When are the APL classes?
A: APL classes will be at 7pm time, Monday-Thursday, starting Monday, January 7.
Monday and Wednesday are coed while Tuesday and Thursday will be "Women's Only."
Q: Can I do a WOD class followed by an APL class?
A: Yes!
Q: Can I train MMA and do the APL class?
A: Absolutely! This program was created with you all in mind. Sometimes people begin training and don’t have the required movement skills, mobility, and aerobic base. This is meant to help with the transition.
Interested in trying out an Athletic Performance Lab class?
Maybe you just recently relocated to Chicago or just interested in starting training at a martial arts gym. We have put together a good guide on how to select the right martial arts gym for you.
Check it out and let us know if you have additional questions or comments.
http://www.chicagomma.com/why-cmma
Oure newest affiliate—Guardian Jiu-Jitsu.
Revised Schedule, effective Monday June 4, 2018
http://chicagomma.com/schedule
Capoeira with Virtuoso Stefan Molejo
Sunday 3:45-5PM (FREE for members)
Mark Dellagrotte Muay Thai Seminar
https://www.facebook.com/events/256607748410211/
Saturday, June 9, 2018 11-1:30PM
$75 Cash (in advance)
$100 Cash (at the door)
Kru Mark Dellagrotte, top UFC trainer and owner of Sityodtong USA, will be at Chicago MMA on Saturday, June 9, from 11-1:30PM. Kru Mark is one of the top Muay Thai and MMA trainers in the world. His unique style blends traditional Muay Thai with the latest concepts and techniques in MMA. Don't miss this opportunity to train with the legend himself.
Women’s Brazilian Jiu-Jitsu
In addition to the women's Muay Thai classes, we are introducing women's Brazilian Jiu-Jitsu (BJJ) as part of our Women’s program. This is your opportunity to become a complete martial artist.
Starting Wednesday, June 6, Chicago MMA will offer a women's-only BJJ class from 8-9pm every Wednesday night. The class is designed to introduce students to the fundamentals of BJJ with a particular focus on self-defense.
The class will be taught by Misho Ceko, Ralph Gracie Black Belt. Misho Ceko has over 20 years of martial arts experience including 15 years as a black belt. No experience or equipment required to participate.
Ralph Gracie BJJ, Downtown Chicago / updated schedule as of March 2018
Monday 7-9pm (gi)
Tuesday 6-7pm (drilling, sparring, and open mat)
Wednesday 7-9pm (no-gi)
Thursday 6-7pm (no-gi)
We would also like to congratulate Ralph Gracie BJJ members Rafael, Moses, Monty, and James on being promoted to blue belt by Master Ralph Gracie on March 10, 2018!
Chicago Mixed Martial Arts will be adding additional Women's Muay Thai classes due to the popularity of our Women's Muay Thai program. Starting in April 2018, the weekly schedule for women's muay thai classes will be: Tuesday 8-9PM, Thursday 8-9PM, and Sunday 6-7PM. More classes and more training opportunities for empowering you and your friends! Tag your friends and family! Free one week trial! No experience needed and beginners are welcome!
Don't miss our biannual belt promotion ceremony on Saturday, March 10, 2018. In addition, on the same day, Master Ralph Gracie will host a seminar on the latest Brazilian Jiu-Jitsu techniques from Brazil.
Mark Dellagrotte's Muay Thai seminar at Chicago MMA.