Just roll with it!

Posted in fitness on January 28, 2012 by Dayron Booth


Today’s bootcamp:

4 rounds
-200 jump rope
-3-in-1 burpees

4 rounds
-Manila rope circles
-K.B. alternating step ups
-rolling chest fly
-dead lifts
-air bike (22mph)

Abs- 150 frog/clam combo


Polishing the GUNZ

Posted in Uncategorized on January 26, 2012 by Dayron Booth


Today’s workout:

3-3 minute rounds of jump rope

•Bench press
•Upright curl & press
•inverted pull up
•tricep ext (from plank position
•k.b. chest fly
•wall curls
•d.b. rows
•d.b. skull crushers

•M.b. leg lifts
•m.b. toe touch
•m.b. jack knife
•m.b. russian twist
•m.b. plank

Pull your own weight!

Posted in fitness on January 21, 2012 by Dayron Booth


Today’s workout:

4 rounds
•200 jump rope
•12 burpees

3 rounds
•1 min rope stand up
•1 min bag push/pull
•1 min back pedal and sprint
•1 min weighted iso push up
•1 min weighted iso squat
•1 min air bike (20mph)

100 clams
100 frog clams

Want some?

Jumping to new heights!

Posted in fitness on January 17, 2012 by Dayron Booth


Many athletes wonder “how can I increase my jumping ability?” some athletes invest in Herman Monster type jumping shoes or spend a lot of time doing countless reps of toe raises….I know because I was that guy. I’ll admit that worked for a while, but eventually that wasn’t enough. I changed my approach on how to increase my vertical leap, and I was very surprised with my results. I measured my progress by jumping on plyo boxes. The first box was 37 inches, then I progressed to 50 inches, finally I reached my peak at 62 inches! I’m only 5’6 jumping on boxes almost my height. Needless to say I was very satisfied with my results.
Heres a few hints I’d like to share to help you increase your vertical.

You must increase your quad strength. You should incorporate squatting exercises ,because quite simply the movements are identical. In performing the squatting movement you want to be sure that you are getting low enough to engage all of the muscles used in the jumping motion. My advice would be to use a box or bench to ensure you are getting low enough. When executing, squat slowly until you reach the box, then explode up to your feet. This increases the muscle strength and endurance. Typically, you should be able to squat 1.5x’s your weight, but I usually do lighter weight and more reps with an explosive jump at the end of the squat. This engages the quick-twitch muscle fibers which aids your vertical. Last but not least, the CALVES! Strong calves gives that final spring at the end of your vertical leap that catapults you in the air. So, all of those toe raises I spoke of in the beginning play a major role. I don’t usually do a lot of toe raises, so I’ll mix up from time to time with jumping rope when I finish a squat set. That’s where the majority of my calf work comes from.

Here’s some exercises to assist you with increasing your vertical leap.

-explosive box squats
-box jumps
-kb alternating box step ups
-frog jumps
-bag push
-jump rope

Do 3-4 set with 15-20 reps.

Don’t forget to stretch! To ensure maximum efficiency and prevention of injury, be sure to incorporate a thorough stretching routine. Stretch your hip flexors, calves, quads, hamstrings, and ankles/Achilles. Make sure you are warm before performing exercises and jumps.

I hope these pointers are helpful. These are some things that worked for me, I hope it has the same success for everyone else. please post your progress in the future. I’d love to see!

K.O. Boxing class

Posted in boxing, fitness on January 14, 2012 by Dayron Booth


Here’s Kay practicing her straight right.

This sessions drills:

Beginners- 1-2, slips, and roll.

Intermediate- (footwork) 2 steps back and change the angle.

Advanced- (focus pads) counter punching and pivoting.

2 rounds of Speed and power drills on the bag, tire hits, explosive squat punches, fast band punches, bat swings, bag push, and m.b. body shots.

You’re tuff enuff…..
Come joins us!

Reps, Reps, Reps!

Posted in fitness on January 12, 2012 by Dayron Booth


Today’s workout:
•squat jumps
•kb jumping jacks
•lunge hops
•Hindu push-ups
•box step overs

Execute in count down sets (first set 10, second set 9, third set 8, etc, until you reach 1). No rest in between!

Abs: reverse crunch, kb crunch, and Russian twist (execute on a box to keep abs engaged, 2 sets of 30).



Posted in boxing on September 19, 2011 by Dayron Booth


Saturday couldn’t arrive quick enough for those of us looking forward to the Mayweather vs. Otiz fight.  So much build up in the HBO series 24/7, with the father and son issues in the Mayweather camp, Ortiz’s hard-luck upbringing, and plenty of trash talking (mostly from Mayweather),  we just knew this had the makings of an interesting fight.

 Many believed Mayweather would use his experience to out box the younger Ortiz, and cruise to a unanimous decision.  I researched a lot of information surrounding this fight and what I read was expected but a bit overwhelming. The odds in Vega were 6-1 in Mayweather’s favor.  I also read and watched interviews with some of boxing’s most prestigious analyst and experts. Some predicted Mayweather would k.o. Ortiz in 10 rounds, others thought that Ortiz’s corner would throw in the towel in 8 rounds, but most believed Mayweather would use his supreme boxing skills to win a unanimous decision.  No one expected what would actually happen.

In my opinion, Ortiz lacked confidence since the beginning of 24/7, even more so with the walk to the ring.  Mayweather as always looked sure of himself, and ready to execute the game plan.  From the opening bell, it was clear Ortiz wasn’t comfortable. Ortiz found himself moving and trying to box, whereas before he is usually the aggressor, and Mayweather was pressing the action, something we aren’t use to seeing from him.  Mayweather jabbed and countered to perfection as he stalked Ortiz.  This continued into the 4th and final round. Ortiz started to mount an attack on Mayweather, but couldn’t connect cleanly.  Out of frustration, Ortiz purposely jumped up and head butted Mayweather in the mouth. The referee took a point away from Ortiz. Ortiz seemed to be genuinely remorseful in his apology to Mayweather, which he gave 3 times. If you listen closely at 1:04 in the clip, referee Cortez, clearly say’s “let’s go” to continue the action.  That is the green light to throw punches, which also means to protect yourself at all times!!! Ortiz went  to apologize yet again, and as soon as there was separation, Mayweather connected with a crisp left hook straight right combo flooring Ortiz, who was unable to beat the 10 count.  Everyone has their opinion whether it was clean or not.  You are warned in the beginning of the fight to protect yourself at all times….clearly Ortiz didn’t get that memo!

Please post your opinion on the fight.