14 Best Boxing Movies

We here at AoM are unabashed fans of the sweet science. Its history and ethos make it a strong contender for being the manliest of sports. For boxing has always transcended the mere confines of the ring, becoming something more, something that approaches the heart of manliness itself. Since its introduction in ancient times, boxing has mirrored the struggle of every man who has ever gone toe to toe with an opponent, be it of flesh or the spirit. Boxing can be seen as a metaphor for every fight in a man’s life, those moments where it doesn’t come down to equipment or trick plays, but all that’s left when life is stripped down to the bare essentials: grit, determination, and heart.

The parallel between boxing and life is also what makes the boxing movie such great cinema. Whether or not you’ve ever stepped into a boxing gym, the themes of human triumph, defeat, and perseverance inevitably resonate. We connect to the characters because we’ve all been the scrappy underdog pinned against the ropes at one time or another. And we all want to believe we can make a comeback and become the champ.

Below we went through 70 years of film history and selected the best boxing movies Hollywood has put out. Are you ready to rumble? Bump gloves and come out swinging. Let’s get started.
Rocky

No way we could make a list of the best boxing movies without kicking it off with the quintessential Rocky series. Now there are plenty of barroom debates on which Rocky is the best. Some guys go with number 2 because Rocky actually beats Apollo Creed. Others claim number 3 is the best simply because Mr. T is in it. While each Rocky movie has its own charm, I still think the first is the best. It has everything a good boxing movie needs: an underdog facing insurmountable odds, a lady to fight for, and a pugnacious trainer who provides motivation and encouragement. If you’re ever feeling like crap, pop in Rocky. You’ll feel truly inspired by the time the credits start rolling.
Cinderella Man

The story of the film itself parallels the story of its protagonist; counted out when it hit the theaters, the movie has gathered more and more fans as time has gone by. And with good reason. It’s an incredibly inspiring story, and it’s absolutely true. After an injury caused James Braddock to plummet from the top of the boxing world, he struggled to survive and provide for his family during the Great Depression. At nearly the breaking point, he gets a chance to fight again. Everyone expected him to be an easy opponent, but a desperate and hungry man can be extremely dangerous. He wins the fight and continues to win, leading him to fight in the heavyweight championship. Braddock’s true story is about more than boxing; his rise, fall, and dream of redemption mirrored the whole nation’s hopes.
The Champ

Most people have probably seen the Ricky Schroder and Jon Voight version of this film made in 1979. While it’s good and will make the most hardened man tear up at the end, most people don’t know that it was a remake of an Oscar winning 1931 film. The original Champ, starring Wallace Berry, follows a down on his luck ex-heavyweight champion, Andy “Champ” Purcell, and his relationship with his loving teenage son, Dink. Heavy drinking and gambling ended the Champ’s boxing career and as a result he and his son end up living in Tijuana, Mexico in squalid conditions. Dink’s now wealthy mother sees the kind of life her son is living and decides to take custody of him. Seeing that he’s about to lose his boy, The Champ gets his act together and starts his comeback, so he can provide the life his son deserves.
Body and Soul

This 1947 classic is about a poor kid who uses boxing as his ticket out of poverty. Charlie Davis lives in the poor and violent neighborhood of Lower East Manhattan. After his dad is killed in a gangster turfwar, Charlie turns to boxing to help him and his widowed mother. Charlie is soon submerged in a world of corruption and shady deals, but the money pours in so Charlie rolls with it. When his backstabbing promoter tells Charlie to throw a championship bout, Charlie must decide between fortune and redemption from his corrupt life. In addition to the great story, Body and Soul has some of the best fight scenes in cinematic history. It literally changed the way boxing movies were choreographed.
When We Were Kings

Regarded as one of the best boxing documentaries ever made, When We Were Kings follows the story of one of the most famous bouts in boxing history: The Rumble in the Jungle between Muhammad Ali and George Foreman. The story behind the fight is epic. Ali’s 32 years old and thought to be past his prime. Foreman is ten years younger and the reigning heavyweight champion of the world. Fight promoter Don King offers the two boxers $5 million a piece to fight each other. Of course, King doesn’t have the cash, so he finds a financial backer in Mobutu Sese Seko, the dictator of Zaire. Ali’s the underdog in the fight, even his own team doesn’t believe he can win. But with his unfaltering confidence and tenacity, Ali comes out on top.
Raging Bull

Based on the autobiography of middleweight boxing champ Jack LaMotta, Raging Bull pulls no punches in its portrayal of a violent sport and the detrimental effects it can have on a man. Robert DeNiro gives a raw performance of a man who’s filled with anger, sexual jealousy, and pure violence. Director Martin Scorsese created a film that’s so violent and disturbing, it sort of leaves you numb at the end. But it causes you to think and reflect upon the ancient Platonic idea that sexual appetite and anger must be tempered with maturity and wisdom or else a man will be driven to ruin.
Champion

This is the film that made Kirk Douglas a star. Douglas plays a ruthless and amoral  boxer who was born in poverty and will stop at nothing for fame and fortune. While his confidence and charisma attract a loyal following, he disillusions those who support him with his ingratitude. His callousness doesn’t even stop with his wife whom he betrays as soon as the wedding is over. I won’t tell you the ending, but let’s just say it doesn’t turn out well for Kirk Douglas. Lesson learned? Don’t be a jackass.
Fat City

Fat City isn’t your typical film with a beginning, middle, and end. If you like your movies structured like that, then you probably won’t like this film. Instead, director John Houston (The Maltese Falcon, The Man Who Would Be King) just shows the sad, hard, and empty life of two boxers at different points in their career. Jeff Bridges plays a young up-starter who has some natural talent, but probably won’t go anywhere with his career. Stacy Keach plays an aging former champ whose career is winding down. He drinks hard and lives in a crappy motel. A chance encounter with the young up and comer motivates Keach’s character to fight one more bout. Again, there really isn’t a happy ending with this movie, but it definitely makes you reflect about what sort of life you’re living.
The Set-Up

Fans of film-noir and boxing? Then The Set-Up is for you. Like most film noir flicks, The Set-Up has a dark and cynical view of the world. The film follows an over-the-hill boxer named Stoker Thompson whose career is at a dead-end. He loses every match he fights and there’s no prospect for him to start winning again. But when his manager betrays him by taking money to throw a fight, Thompson’s anger pushes him to kick ass one more time. I won’t ruin the end, but let’s just say it’s bittersweet.
Gentleman Jim

Starring Errol Flynn (owner of one of the manliest mustaches of all time), Gentleman Jim is based on the life of heavyweight boxing champ, James J. Corbett. Corbett’s career lasted from 1886 to 1903. It was a time when boxing was illegal in many states and in serious need of change in order to survive. Many credit Corbett for bringing boxing into the 20th century and making it a legitimate sport and not some back alley spectacle.  Corbett introduced a more scientific style of boxing that emphasized finesse over the brawling approach of earlier fisticuffers. He also helped improve the image of boxing by encouraging fights under the Marquess of Queensberry rules and by being a classy, classy gentleman. Hence his nickname “Gentleman Jim.” But perhaps his biggest claim to fame is being the only man to defeat John L. Sullivan. Learn all about it by watching this movie.
Million Dollar Baby

While the issue of euthanasia takes a front seat in Million Dollar Baby, lurking underneath is a poignant story about human relationships in all their ugly and beautiful glory. Clint Eastwood plays a gruff, guilt-laden fight trainer named Frankie Dunn. After a former fighter (played by Morgan Freeman) loses his sight in a match, Dunn becomes guarded and holds his fighters back in order to prevent them from getting hurt. On top of that, he’s estranged from his daughter and writes her every week in hopes that she’ll write back. But Dunn’s life changes when Maggie Fitzgerald walks through his gym door asking him to train her. Dunn balks at first but soon relents in face of Maggie’s tenacity. Maggie’s got troubles at home, too. A sweet father-daughter like relationship soon forms between Dunn and Fitzgerald. Maggie helps Frankie come out of his shell, and Frankie gives Maggie the emotional support that her family doesn’t give.

I haven’t been a fan of Hilary Swank since she ruined the Karate Kid series, but Eastwood’s manliness can cover a multitude of sins.
Somebody Up There Likes Me

Based on the troubled life of middleweight boxing legend Rocky Graziano, Somebody Up There Likes Me was one of Paul Newman’s first starring roles. As a youth, Graziano lives a life of reckless abandon and crime. He joins a street gang and ends up in prison.  After he does his time, Graziano gets drafted into the army. Of course he doesn’t take well to the structure and authority of military life, so Graziano goes AWOL only to end up boxing to make money for food. He discovers he’s got a natural talent for the sport and makes a career out of it. But the siren call of money leads Graziano to participate in a series of fixed fights. But thanks to his sweetheart, Graziano develops a conscience and some self-respect. He leaves behind the world of thrown fights and makes it as a legit boxer.

Trivia: This film was also the pictorial debut of bad-ass Steve McQueen.
Unforgivable Blackness: The Rise and Fall of Jack Johnson

Three words: Boxing. Ken. Burns. That’s really all you need to know since everything Mr. Burns does it certifiably awesome (well, Jazz wasn’t that hot). Burns uses his signature style to cover the life of one of the most interesting characters in sports history: Jack Johnson. Boxing is really just the backdrop in this documentary, the stage on which the dynamics of race relations in the early 20th century can be explored. Johnson pushed through bigoted barriers and flaunted social conventions of the day, rebelling not as a civil rights activist, but as a man who simply wanted to live exactly how he pleased. He was a complicated guy, a man of both talent and bravado who could be proud to be a black boxer while also denying fellow African-American fighters the chance for similar fame and achievement. Burns deftly explores these issues and more during this almost four hour biography.
The Harder They Fall

The Harder They Fall was Humphrey Bogart’s final screen appearance. Bogart plays an out-of-work newspaper reporter named Eddie Willis who takes a job as a press agent promoting fixed fights for a boxer that has no talent for the sport whatsoever. However, the fighter doesn’t know that the fights are fixed and he genuinely thinks he’s beating his opponents. When this naive kids goes against the reigning champ, who promises to pummel him to death, Willis must make the decision whether to tell the kid about the fix and save him or keep his mouth shut and make a boat load of money.

What other boxing films do you think belong on this list? What was your favorite Rocky? I’m personally still waiting for a great film about the age of fisticuffing. Are you listening Hollywood? Instead of Spiderman 10, make John L Sullivan I.

8 Reasons You Need to Rediscover Your Passion for Exercise

I need you to think way back and remember the awesomeness that was grade school dodgeball – running around sweating like a pig for an hour every day and loving every minute of it. It was survival of the fittest and the fastest; all kinds of life lessons could be learned in an afternoon of dodging and hurling that red ball. Fast forward 20 years: You’re sitting behind a desk selling data-processing software and suddenly an hour of exercise a day seems a ridiculous thought.

It’s about time you go back to being a kid.

Rediscovering a passion for exercise goes far beyond just elevating your heart rate and shedding a few unwanted pounds. If you really want to be the best husband to your wife, best father to your sons and daughters, and ultimately the best man you can be, it’s time to make your physical well-being one of your top priorities.

Let me tell you why.
Momentum

Are you aware that Teddy Roosevelt, one of the greatest men to have lived, was quite the sickly, asthmatic child growing up? As explained in “Lessons in Manliness from Theodore Roosevelt,” his father was aware of Teddy’s conditions but was determined to not let his son languish in these frailties. He pulled his boy aside and told him, “Theodore you have the mind but you have not the body, and without the help of the body the mind cannot go as far as it should. I am giving you the tools, but it is up to you to make your body.”

His father’s advice became a blueprint for Teddy’s life – he went on to live every day with conviction and vigor, constantly pushing his body and mind to the limit. As he pushed his body further, he felt more comfortable pushing his mind further as well. Think about it, after fighting lions and climbing mountains, you think running for President scared him?

If you are interested in improving your life and career, never underestimate the power of momentum. By pushing your body to its limits on a daily basis, your body and mind can learn how to handle increasingly stressful situations, making you more comfortable venturing outside your comfort zone. People who refuse to step outside this “safe place” may wallow in mediocrity; it’s those who constantly challenge themselves and take risks who are likely to go on to do great things.
Safety

Two men were walking in a forest, when they suddenly saw a savage, hungry-looking bear. One of the men quickly put on a pair of running shoes. The other guy exclaimed, “You idiot! You can’t run faster than a bear.” To which the first guy replied, “I don’t have to run faster than the bear, I only have to run faster than you!”

In today’s society, almost all confrontations are settled with mediation, compromise and lawyers instead of duels, arm wrestling matches and good old-fashioned brawls. Survival of the fittest has been replaced by survival of the wealthiest, smoothest or smartest. That being said, you still never know when you’re going to run into a freaking bear in the woods or a burglar in your house.

This necessity for safety goes beyond just bears, burglars, and bar fights, too. Wouldn’t you sleep better knowing you could carry both your children out of your house should it catch on fire? If you fall out of a canoe, wouldn’t you panic less if you knew you were a strong swimmer? Walking through a tough part of town, wouldn’t you worry less about getting mugged if you knew you had the strength to defend yourself?

Every man should be able to save his own life and protect his children and spouse. By keeping yourself at a high level of physical fitness, your chances of both avoiding a dangerous situation and surviving one are much higher.
Wealth

When people think of the cost of getting into shape, they usually factor in a gym membership, fitness equipment, clothing and maybe the time spent not watching Jersey Shore on MTV. More often than not, this dollar amount is way higher than what they’re willing to pay (zero), so they remain couch potatoes. I mean, who would spend money to go through an uncomfortable gym workout when they can spend absolutely nada and live however the hell they want?

Fail.

It’s time to think back to your college econ class. Yeah, the one you skipped on Tuesdays and Thursdays because you were too hung over from Dollar Draft Night. That class.

Do you know how much a coronary artery bypass costs? $99,743. What’s the current cost of your diabetes medication for the year? How many days of work did you miss last year from sickness or because you had to go to the doctor? Sure, you can’t say with 100% certainty that your chub will lead to surgery or meds. Just like you might be able to smoke your whole life and not get cancer. But only fools would place their money on those kind of odds.

When determining the cost of being healthy versus the cost of being unhealthy, you should start calculating the future projected tab of your couch potato life. When factoring in these eventual medical bills, missed days of work, and expensive medications (not to mention the emotional and social costs), the $50 gym membership becomes a huge bargain.

An apple a day may not keep the doctor away, but a good diet and 30 minutes of intense, fun exercise just might. Even if you don’t feel like going to a gym, strap on some shoes (or go barefoot if you’re feeling extra manly) and go for a run, do some push-ups every other day, and keep yourself off the operating table. It’s not nearly as fun a place as it seems when you’re playing Operation!
Confidence

Earlier I discussed how Teddy Roosevelt pushed his body on a daily basis so he could tackle increasingly stressful situations. In my opinion, when it comes to complex and stressful challenges, there’s nothing more terrifying than trying to navigate the incredibly complex world of love and attraction.

I had a conversation with a good friend recently who was describing what his life was like before he lost 100 pounds. Other than the usual disadvantages of being overweight, he told me something I’ll never forget: “When you’re overweight, you’re invisible to almost everybody. Nobody will look at you, nobody will talk to you. It’s awful.”

If you’re single, I’m guessing at some point in your life you hope to find “that special someone” and eventually settle down. This is exceptionally difficult if that special someone won’t even look in your direction.

Remember that thing called momentum I talked about earlier? As you begin to exercise, you start to feel better about yourself. The more people notice you, the more you want to exercise and the better you feel. If you’re overweight, you’ll understand the “confidence” thing once you start hearing, “Hey did you lose weight? You look great!”

Now, if you’re already in a healthy and loving relationship, don’t think you’re off the hook. Just because you’re married doesn’t mean your spouse actually enjoys your growing beer belly! Make it known that you respect your relationship by staying in the best shape of your life. You’ll feel better, your neighbors’ wives will be jealous, and your wife won’t be able to keep her hands off you. Everybody wins…except for your kids, who will start to wonder why they have to spend every night at Grandma’s house down the street.
Success

Remember when your mom told you growing up, “It’s what’s on the inside that counts?” Unfortunately, she was just lying to make you feel better. Good-looking people are more successful in life than ugly people. It’s science. Whether you have a job, are looking for a new job, or just got fired from your old job, being in shape can have a tremendous impact on your success in the work force.

Let’s compare two candidates for a potential job. Candidates A and B both graduated from Harvard, are wearing identical suits and are considered an excellent choice for the position. Candidate A is 250 pounds overweight, breathes heavily, and slouches his shoulders, while Candidate B is in great shape and carries himself with a tremendous level of confidence.

Candidate B will get the job 100 times out of 100, unless he forgets to wear deodorant or tries to hit on the employer’s secretary.

Studies by economics professor Dr. Daniel Hamermesh have shown that attractive teachers get better evaluations from their students, and attractive people get better jobs and earn more money than their less attractive peers. They even get more attention from their doctors. This is based on the “Halo Effect” in which people assume that one good quality (attractiveness) means the person has other good qualities as well. And even though women often complain about being judged on their looks, the effect is actually more pronounced with men; ugly women earn 5% less than attractive women while ugly men earn 10% less than attractive men. And while a woman’s looks only effect her salary, a man’s attractiveness gets him more job offers and better raises as well.

While there’s not a ton you can do short of plastic surgery to change your ugly mug, your body is one thing you can control and  can add greatly to your attractiveness. A potential employer who sees that you’re disciplined with your body will subconsciously think you’ll be disciplined at your job too.

For those of you who already have steady jobs (which is no longer a given with this economy), exercise can be incredibly beneficial for an entirely different reason: You will have more energy, more focus, require less sleep, and spend fewer days out sick. Less downtime and less laziness leads to increased productivity. More productivity equals more money for the company, more commission for you and eventually a more lucrative position at your company. Jackpot.
Intelligence

Plato once wrote: “In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.”

Although hundreds of technological advancements (automobiles, supermarkets, the Internet and pizza delivery) have changed our lives, our genetics haven’t changed (much) since the days of our hunter-gatherer ancestors. Simply put, we function best when we’re doing what we’re designed for: using our brains and our bodies in unison. Plato knew it, and now we finally have proof.

Recent studies have shown that aerobic exercise increases brain cell capacity in certain areas by as much as 30 percent following exercise. Naperville Central High School in Illinois required all students to participate in mandatory gym class every single morning for a test program. Not surprisingly, this particular school absolutely destroyed every other school in the area when it came to standardized testing.

Why does this work? When you exercise, your brain cells wake up and become more receptive to outside stimuli. These cells have tiny receptors that activate in greater concentration and with greater efficiency after exercise, which means you are far more likely to retain information learned after exercise than without exercise. For more information on how positively the brain is affected by exercise, check out the book Spark by Dr. John Ratey.
Mental Health

One of the most important aspects of being a great man is to be sound both of body and mind. A great man can protect his family and friends, but also handle stressful situations with the grace of a well-mannered gentleman. If you’re a man who deals with depression, anxiety or highly stressful situations, exercise might just be the medicine you need.

Studies have shown that exercise can mitigate both depression and anxiety. “It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms,” say Michael Hopkins, who has been studying this phenomena at Dartmouth. These battle-tested brain cells don’t succumb to stress and make for a calmer brain.

And other studies have shown that exercise is as effective as anti-depressants in lifting clinical depression (of course, recent studies have also concluded that even placebos are as effective as anti-depressants, too.) Exercise is also more effective than anti-depressants in preventing relapses into depression. There’s a reason people who run marathons always talk about a “runner’s high” – running and other intense exercise releases endorphins into your brain, which is basically like natural morphine. Very nice.

As detailed in the previously mentioned Spark, exercise has also been proven to improve your chances of avoiding horribly debilitating diseases like Alzheimer’s and other disorders characterized by dementia. I don’t know about you, but in my opinion being depressed or stressed sucks. If given the option of pumping my body full of pills and throwing off my body’s natural balance, or just running a few miles every day (which will give me all sorts of other benefits), I’m going with the running.
Longevity

Last but not least, we come to the mother (father?) of all reasons why exercising is so crucial to your manliness: life.

Despite all our technical advancements and medical breakthroughs in the past century, 67 percent of United States citizens are overweight and half of those people are considered obese. Unfortunately, it seems like things are only getting worse.

It’s tough being the best man and best father you can be when you’re under six feet of dirt.

It’s time to start thinking of exercise as a 401k for your body. By putting in a little bit of effort now, you can protect yourself against going physically (and mentally) bankrupt when you get old. If you’re already an older man, it’s never too late to get started and turn your life around. Make small daily investments into your health, and you’ll be a wealthy man in more ways than one for years to come.
Who’s With Me?

If you couldn’t tell, I think exercise, success and manliness are all dependent upon one another. As you make exercise and healthy living a bigger part of your daily regimen, you’ll find that so many other aspects of your life will suddenly start to improve as well. Find something that keeps you moving and makes you happy, and find a way to do it every day. Your heart, body, and mind will thank you.

Now who wants to play some dodge ball?

Nice Skinsuit, Buddy! Tips on Training for an Ironman

Editor’s note: This is a guest post from Jim Hodgson.

A quick delve into the history of Ironman is enough to inspire in anyone either awe or craven nerdy-ness. This is due to the fact that perhaps the manliest endurance contest in the world shares a name with a cartoon character. Please note that this guide will not help you become Ironman. That would be ridiculous.

What it intends to do instead is help you become an Ironman. This too is ridiculous, but also possible… if you have the sack for it.

I have left out anything that I was able to learn from training schedules and triathlon forums and included instead what I consider to be the most important and yet obscure things I learned in the process of completing my first full distance Ironman race. This is the stuff that I needed to know at the beginning, but was only able to discover when I was in the thick of it.
Mental Toughness

I was standing in line for the start of my first ever real triathlon, a sprint distance race in August of 2008. My triathlon skinsuit was making a garish and comical display of my gut and love handles as I listened to the other guys in my swim wave talk. They were all talking about Ironman, much in the way that a middle school student makes predictions about post-doctoral study.

“I never want to do it. It’s just too long, those people are crazy” one gentleman said, and there was general agreement.

I remember that I was thinking even then, still thirty minutes away from jumping into the water on my first tiny little sprint distance race, that I was going to go all the way to Ironman.

Seven months later, on the course at my first ever full marathon, I was pretty well cooked around the sixteen or seventeen mile mark, and a guy ran by screaming at the top of his lungs, urging everyone onward.

“Keep going! It’s all mental!” he was shouting. There were some doubtful groans from my fellow marathoners.

“Hmm,” I thought. “Is this buffoon correct? Is it all mental?”

I took a quick stock of my various howling ankle joints and leg muscles, and I considered it. Later, both legs cramping solid with ten miles to go on my Ironman run, in danger of being yanked off the course, I had time to reflect even more upon this question. I have spent a great deal of time considering it since then as well, and here is my opinion.

Is it all mental? No. You must train your body to withstand the distance, absolutely.

Having said that, people’s mental image of themselves becomes very apparent when you train with them. If you run with the same 20 people every Thursday, let’s say, soon you will notice that some people are faster than others. My experience was that the distribution of people is pretty much the same each week. Most people are content to stay at a certain level indefinitely.

Each runner is seemingly thinking to himself, “Well, I am faster than Craig, but that George guy is better than me.” At the end of the run each week they will almost always end up between Craig and George.

You must not fall into this mental trap because it will cause you to stagnate. George may very well be faster than you today, but he’d better be on the track all week if he wants to be faster next week, let alone the week after that.

You must think of yourself before you even begin as an Ironman finisher. This is, in my opinion, the most important thing you can do to help yourself.

So, yes — It is absolutely all mental.
A Word about Training

I advise everyone who is an Ironman hopeful to join a triathlon club. I joined the Peachtree Tri Club and met a lot of great people who are now friends. The club and its members provided invaluable advice and camaraderie as well as clinics and training schedules. It also provided a place for me to swim and some instruction on my swim stroke.

This was important to me because I had the approximate natural swimming ability of an adolescent male bison. Now, at least, I swim more like a trained aquatic bison.

If you live in an area without such a club and intend to train solely on your own, I highly recommend that you consider traveling regularly to be around other people with the same goals as you.
Getting All Triathletic About It… Should I Buy a Carbon Bike?

Triathletes love gadgets. There is a myriad of products designed specifically for triathlon, from bikes to skin lubricants to teardrop shaped helmets to shoes with only one wide velcro strap closure. My advice to you is to steer clear of anything you don’t know for a fact that you need. Otherwise you end up wasting brain energy and financial resources on superfluous knickknackery when the only thing that really matters is your engine.

I never bought a wetsuit, for instance. I rented one for the one race I did that was wetsuit legal. It cost $50 to rent. I wore it during my race and sent it back. Simple as that. There are similar services for bike wheels that are a bargain in my opinion.

Beginners ask me sometimes if I think it’s dorky to do their first triathlon on a mountain bike. I think it’s far dorkier to be slow on a super expensive carbon bike and carbon wheels. You will see a lot of people being slow on very expensive bikes. Laugh inwardly at them, because you know that this is a mental game, not a fashion show.

Having said that, I am a free market capitalist at heart. If you want to buy a nice bike, then by all means do something to help the economy and drop that coin. Just know going in that you are buying a thing because you want the thing. Don’t justify it as something you need to finish.

To quote Ronnie Coleman, arguably the greatest bodybuilder who ever lived, “Everybody wanna be a bodybuilder; don’t nobody wanna lift this heavy-ass weight.”
Wrap it up, B!

I used to weigh 320lbs. I used to smoke a pack of cigarettes a day. I have lost over 100lbs and given up smoking and regular drinking. I went from no triathlon experience whatsoever through all the popular distances there are in just over a year, from sprint to Ironman, and I am by no means a thin or svelte man even today. I am proud of myself, but my accomplishments are but a wisp of smoke compared to the sea of people who have overcome a dizzying array of illnesses, amputations and sensory deprivation to complete Ironman races.

When I’m trying to put in my mileage and its raining and I am wet and cold I think about how lucky I am to be alive. I think about my mother’s passing due to cancer and how I want her to be remembered by someone who is worth being remembered by. I think about my little niece and the example a man should set for a child. Sometimes I think about girls who have broken my heart.

Ultimately, the physical effort of endurance racing and the mental toughness it requires has embodied for me the single most elusive and important thing that a man needs, in my estimation — a challenge.

No matter how fast I am today, there are always more miles to ride. I can always go harder and be better. There are always people whose mental game I can learn from.

And that, as far as I know, is happiness.

Odd Object Training Primer

Odd object training is nothing new, but it has once again started to regain popularity. Odd object training was once done out of necessity. People did not have the means to procure state of the art training equipment, or it just wasn’t invented yet. Instead of having fancy gym machines, these people would find or make heavy objects and lift them! The result from this training was outstanding!

Over the years, the fitness industry has turned out a great deal of quality fitness equipment…and a lot of crap as well. It is time to take a look at some of the old school methods and see how we can blend them with some of the quality equipment that has been created. I prefer using odd objects in conjunction with my other strength equipment in order to compensate for one of the pitfalls of odd object training – muscular imbalances.

Odd objects can’t always be perfectly balanced. Take a log for instance. If one side is slightly larger in diameter, that end will be heavier. If you lift with that same log, in the same pattern, week after week, then some imbalances may occur. However, the benefits can be maximized if you intelligently use these objects.
Odd Objects & Where To Get Them

In this introduction to odd objects, I will focus primarily on the ones that are easy to get. No need to get fancy with this style of training. The simplicity of odd object training is what draws a lot of people to it.

I will cover a few of the odd objects that I have used with success. For each, I will give instructions on how to find the equipment as well as a few sample exercises. Again, these are just a few of the objects we use. The odd objects possible are only limited by your creativity!

1. Stones and Rocks. These objects are provided for you by good ol’ mother nature. Go out and find a few different sized stones. I have one for pinch-gripping and another few for heavier lifting. Atlas stones are a little more complicated. The easiest way is to buy a stone mold and use that.

2. Kegs. You can go to your local beer distributors and pick up a keg for the price of deposit. Perform a YouTube search for how to open the keg (it provides a better tutorial than I can type out). Once you open the keg, you can fill it with either water or another heavy object (sand, pea gravel, etc). Water provides instability and weight, while the others will provide just weight.

3. Sandbags. There are many places online to buy thick bags to use; however, I have found these expensive. I purchased three military duffle bags on ebay for around $15 and filled them with random objects – pea gravel, individual bags of sand, old clothes, and anything else I could get my hands on.

4. Rope. Thick rope is one of my favorite training tools. You can purchase either manila or nylon weave. Your local hardware store probably will not carry rope thick enough. I have purchased mine off of ebay, McMaster Carr, and from people selling used rope down by the waterfronts.

5. Tires. Tires are versatile and durable, which makes them great choices as odd objects. Additionally, they are often free! Large tires for flipping can be picked up at a tractor or truck tire shop. Small tires can be picked up used from any garage. These places have to pay to dispose of the tires, so they are usually willing to get rid of them for free as it actually saves them money.

Putting the Objects to Use

The only thing standing between you and some amazing training is a little creativity. Think of regular gym exercises that you can perform with these objects, but now with added grip, stability, and other benefits. I am a proponent of performing a regular primary lift (dead lift, squat, bench, overhead press, or variation thereof). With the exception of atlas stones and tire flipping, most odd object training should be reserved for supplemental exercises. The main reason is that gym weights are easily loaded, measured, and progressed.

The best thing I can do is display some pictures of how we have used odd objects. Your objects may very well be different from ours (larger, smaller, different shapes, etc), so these pictures and descriptions will give you an idea of some movement possibilities.

Stones

Pinch Gripping

Pinch Swings

Pinch Grip Farmers Walk – Shown with Stone + 35 lb Hex Head DB

Obviously Atlas Stones can be used for loading or shouldering. However if you do not have an Atlas Stone, a keg can be a decent replacement. Smaller stones can also be used to add grips to things like curls, rows, presses, etc. Again, use your imagination with these objects. That’s half the fun!

Kegs

Clean and Press

Shoulder Loading

Setting Up a Keg “Atlas Stone” Style Lift

Keg Throwing

Overhead Iso Lunges

Kegs and sandbags are incredibly versatile. I could list at least 100 exercises for each, but again, follow my above rule of first thinking of gym exercises, then applying the object. Remember Zoolander’s walk-off rules? Old school rules – duplicate then elaborate. Same concept applies here, but less pretty.

Sandbags

Sandbags, like kegs, can be used for a huge array of exercises. I prefer to “grab cloth” when sandbag training. This means, instead of using the handles for grip, I grab the cloth of the bag as if I was grabbing someone by the shirt. This makes it tougher on the grip. Here are some suggested exercises:
Sandbag Pull Through Setup

Sandbag Pull Through Finish

Shouldered Sandbag Squat

Front Hold Sandbag Step-up

Rope
Rope is a unique training tool. I like to use it for everything from rope battling to added grip on pull-ups. It is worth it to have a few different sizes and lengths in your repertoire. It is best to not get the rope wet, as it frays and not to leave it out in the sun.
Rope Mountain Climbers

Rope Battling (other end attached to tree)

Thick Rope Supine Rows

Tires

Tires come in all shapes and sizes, so these exercises are just suggestions. They are unique since you can do everything from beat them with a sledgehammer to throw them for explosive training.
Rotational Tire Throws

Tire Flips

And only if you are crazy….Tire Hercules Holds (two tires, same size)

    Conclusion

Odd object training will bring a boost to your supplemental exercises. They are creative, enjoyable and EFFECTIVE! I would recommend these for anyone from athletes (especially athletes) to people looking to spice up their programs. Tires, kegs, stones, ropes, and sandbags can all be successfully incorporated into your training protocols. Now get training!

Joe Hashey is a Certified Strength and Conditioning Specialist through the NSCA. He is a former D1AA college football player and is giving away 3 BONUSES for joining the FREE Synergy Newsletter! Joe can be reached through his popular strength training blog – www.Synergy-Athletics.com.

Guide to Thick Rope Training

In a previous article, Odd Object Training Primer, I mentioned that people can work out with just a length of thick rope. Rope training is nothing new but has been gaining popularity over the last few years. We have been using thick ropes for nearly two years with great benefits. If you had a bad experience with climbing the rope in middle school, maybe it’s time to revisit this classic fitness tool.
Benefits of Thick Rope Training

During most thick rope exercises, the muscles in the hands and forearms are engaged to a great extent, which is an area where many men lack sufficient strength. At Synergy Athletics, we use ropes during the accessory portion of our workouts. That means we perform our regular primary exercises (typically compound barbell lifts) and then incorporate the ropes into the program.

In addition to stronger hands and forearms, ropes can be used for a variety of climbing and pulling exercises to increase relative body strength. These movements are both fun and effective for general physical preparedness, specifically in younger athletes.
Where to Get Thick Rope

Unfortunately you won’t be able to run down to Home Depot and pick up the rope that I am talking about. Their rope is just too light and small in diameter. Depending on your abilities, you will want to purchase a rope that is between 1 ¼ to 3 inches in diameter and 40 to 60 feet in length. We have ropes that range from 1 ¼ in to 4 inch in diameter, but I personally prefer 2 inch rope. The 4 inch rarely makes it off the shelf.

Many websites sell thick rope; however, the most inexpensive ones I have come across are on Ebay and McMaster Carr. Just search for what you want on those sites, and it will save you money.
Four Effective Thick Rope Exercises

1. Supine Rows. Throw the rope over a fixed object. In the gym we use a power rack, at home a tree branch. Lie down on your back, reach up and grab the row, then pull your hands to your chest. The advanced variation involves elevating your feet.

2. Pull-Ups. Just throw the rope over a fixed object like with the supine row set up. Reach up, grab a hold and begin your pull-ups. You will be able to do far fewer with the rope than on a regular bar because of the added grip strength required. Do these FIRST then finish with regular pull-ups so you still train your back muscles, and your grip isn’t the weak link.

3. Hand Over Hand Rows. Attach the rope to a weighted object (outdoors). This object is usually a sled, but you could use anything that is heavy. Walk the rope out to the end then row the object all the way to you. Repeat for multiple sets.

4. Rope Battling. Up until this point, all the exercises have been pulling movements. Rope battling is for conditioning. Anchor your rope around a fixed object so the rope folds in half and you have both ends in your hands.

The easy instructions – whip it around for time.

Details – make waves in the rope. You can make big waves, small waves, or alternating waves. Then take both and try to make circles in the rope (grappler tosses). Complete this for a timed set.

Sample rope battling workout – apply the Tabata protocol to your movements. With high intensity, whip the rope around for 20 seconds and then rest for 10 seconds. Repeat for 8 consecutive sets of 20 on and 10 off.

These are just a few ways you can benefit from using ropes. Check out this rope training video with a few more ideas!
Pick up a length of rope and start incorporating it into your training ASAP!

Beginner’s Guide to Plyometrics

I’m always looking for ways to mix up my workouts in order to avoid the monotony of lifting weights and spinning my wheels on the elliptical machine. In my quest to diversify my fitness routine, I often turn to my high school football days for inspiration.

One of the routines my teammates and I underwent during summer conditioning was a series of exercises first developed by Soviet countries during the Cold War. Called plyometrics, these exercises were designed to increase speed, power, and explosiveness. After every plyometric workout I felt like battery acid was pumping through my veins. But the exercises worked. My teammates and I developed the speed and power we needed to explode off the line of scrimmage and dominate the other team.

While I no longer snap footballs, I figure I can still benefit from plyometric exercises and have started doing them once again. If you’re like me and looking for something to add to your fitness routine, today I provide a short primer on plyometrics and a simple routine to help get you started.
What Are Plyometrics?

Unlike typical strength training exercises that involve long, slow movements designed to increase muscular strength and mass, plyometric exercises involve quick, explosive movements designed to increase speed and power.

A plyometric exercise consists of three phases. The first is a rapid muscle lengthening movement called the eccentric phase. Second comes a short resting period called the amortization phase. Finally, the athlete engages in an explosive muscle shortening movement called the concentric phase. The athlete repeats this three part cycle as quickly as he can.

The goal of plyometric exercises is to decrease the amount of time in-between the eccentric and concentric movements. By reducing the time in-between these two movements, a man can become faster and more powerful.
A Brief History of Plyometrics

Plyometrics were developed by Soviet Bloc scientists during the Cold War. The leading researcher of plyometric training was a Russian scientist named Yuri Verkhoshansky. Dr. Verkhoshansky developed a system of exercises called “Jump Training” that used repetitive jumping in order to increase the speed and explosiveness of Russian track and field athletes. He published the results of his studies on this new form of training in 1964.

During the 1960s and 70s, Soviet Bloc countries dominated the Olympics thanks in part to Dr. Verkhoshansky’s exercises. Seeing that the Americans were getting their asses handed to them by the Commies, American track and field coach Fred Wilt started to investigate how they were training. He saw that the Soviets were doing a bunch of crazy jumps from boxes and skipping around like school children. Wilt took some notes, went back to America, slapped the moniker “plyometrics” on these new exercises, and started implementing them with his athletes.

Since then, sports teams across the U.S. and the world have incorporated plyometrics into their training regimens to help their athletes become faster and more explosive.
The Benefits of Plyometrics

Plyometrics improve the functions of muscles, tendons, and nerves so that you can run faster, jump higher, and hit harder. In short, plyometric exercises can help you improve your pick-up basketball game or prepare your body for when you have to save your own life.

Benefits to muscles. Physical power is the ability to convert strength into speed as quickly as possible. In order to increase your power, you need to increase and strengthen the muscle fibers that are responsible for converting strength into speed. These fibers are often referred to as fast-twitch fibers. Plyometric movements can strengthen and even increase the number of fast-twitch fibers in your muscles. The stronger the fast-twitch fiber, the faster the muscle contraction.

Benefits to tendons. In order to increase the power and speed of muscular movements, you need to increase the strength of your tendons. Moreover, stronger tendons mean fewer injuries. Many men I know have had to undergo surgery because they tore a tendon while playing soccer or basketball. They might have been able to avoid these injuries had they only worked on increasing strength and elasticity in their tendons. Plyometrics strengthen your tendons and boost their elasticity by placing stress on them in a controlled setting.

Benefits to nervous system. A final component in increasing power and speed is your nervous system. Every time you contract your muscles, a signal is sent from your brain to your muscles via your neuromuscular system. The more efficiently your neuromuscular system can transmit this signal, the faster you can contract and relax your muscles, which in turn increases your athletic speed and power. Plyometrics boosts this efficiency.
Plyometrics for Beginners

There are dozens of different types of plyometric exercises. In fact, you can find books filled with hundreds of pages of them. I couldn’t possibly include them all here in one post, so I’ve narrowed the list down to the ones a beginner could easily try. But before we get to the exercises, let’s discuss some general guidelines to keep in mind as you get started.

Safety First. Plyometrics are by their nature intense. You’ll be putting a lot of load on your joints and tendons. If you haven’t worked out in awhile, I recommend holding off on adding plyometric exercises to your routine until you’ve built up your strength and flexibility with regular cardio, weight training, and stretching.

When you first start off, take it slow and focus on performing the exercises in a controlled manner. You should always warm up with some light jogging and stretching before you begin. Allow adequate resting time between plyometric workouts. I usually only do two plyo days a week: one on Tuesday and another on Saturday.

Sets, reps, and rest. Perform all of the exercises listed below. With each exercise, I like to perform 3 sets of 12 reps with 1 minute rest in-between sets. In-between exercises I rest for 3 minutes.
Exercises

Squat Jumps. Stand with your feet shoulder width apart. Squat down and jump as high as possible. Upon landing, squat and immediately jump up again.

Lateral Jumps. Stand next to a cone or another object that you can jump over. Jump sideways to the opposite side of the cone. Upon landing, immediately jump to the other side. Remember to make the jumps as quickly as possible.

Power Skipping. Remember skipping as a kid? Well, you’re going to do it again, but this time you’ll put a bit more oomph into it. Perform a regular skip, but jump and lift your knee as high as you can. Just like this guy:
Tuck Jumps. Stand with your feet shoulder width apart. Explode and jump as high as you can. As you rise, pull your knees into your chest. On the way down, straighten your legs and land softly on the balls of your feet. As soon as your feet touch the ground, perform another tuck jump.
Alternate Leg Bounding. Bounding is sort of like running, except your steps are longer and higher. Drive off your right foot and bring your left knee up. Try to stay in the air as long as possible. Land on your left foot and repeat with the right foot.
Box Jumps. Stand in front of a box or other suitable platform (like a park bench). Try to find a box that’s at least 18″ off the ground. As you get stronger, increase the height. Jump onto the box and immediately back down to the same position. Immediately repeat. Perform the jumps as quickly as possible.

Vertical Depth Jump. Start off by standing on top of a box or other platform. Hop off the box and land on both your feet. As soon as your feet hit the ground, jump as high as you can. Get back on the box and repeat.

Plyometric Push-up. Assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor with enough force that your hands leave the floor. Repeat.

Boxing Basics-Part I: How to Wrap Your Hands

Editor’s note: This is a guest post from Chad Howse who will be doing a series of posts for AoM on the basics of boxing. Thanks Chad!

Boxing has been around for thousands of years in some form or another. Whether it was the Ancient Greeks or Romans or the Brits and later the rest of the world competing under the Queensbury Rules – which are still used today – the sport has remained one of the purest forms of competition a man can experience.

It doesn’t get much more competitive than two guys standing face to face in a “fair stand up boxing match”1 where the winner is determined either by a judge’s decision, a referee stoppage or a knockout. It’s called the sweet science because it combines the strategy of a game of chess with the physicality that can only be found when two supremely conditioned athletes go head-to-head in battle.

It’s just you in the ring. What you’ve done to get there in the way of training and learning accompanies you, but other than that it’s just you vs. your opponent, and whoever’s better, more prepared, smarter and more disciplined usually ends up winning.

In boxing, like in any sport, it’s important to learn the fundamentals. Much like you learn to do a lay-up before you learn to shoot 3-pointers, learning a proper stance before you learn to punch is a necessary progression. Over the next few weeks I’ll be taking you through a video series that goes over the basics of boxing.

We’ll cover it all from wrapping hands to throwing a left hook. The first video is dedicated to wrapping hands. After the video I’ve included a few tips to keep in mind when wrapping your hands, including why you want to be doing this in the first place.
Why should I wrap my hands?

Your fists are your weapons in boxing, and if you have a broken weapon you’re not going to be too successful in a fight. Wrapping your hands will protect both your wrists and hands from injury.
Tips

1. Buy wraps with some elasticity. Hand wraps come in two forms: those with no elasticity and others that stretch a bit. I recommend the latter. When you go out and buy a pair, test them out and make sure they have some give.

2. Spread your hand out when you’re applying the wraps. If you keep your fingers closed and apply the wrap firmly, you can lose circulation to your hands. Spread out your fingers and make your hand as big as possible; keep this up throughout your application of the hand wraps.

3. Try and keep your wraps wrinkle free when applying them. You want a smooth look to your hand wraps when they’ve been applied. Hand wraps are basically a cast for your hand and having wrinkles in a cast can cut off circulation when your hand is in the glove and it can feel uncomfortable.

4. The point of wrapping your hands is to protect them, but to also secure your wrist. Ensure that your wrist is straight when wrapping your hands. Having a bend in your wrist will defeat the purpose of applying them. Wrists can get bent or sprained pretty easily, especially in sparring where you might be using gloves of a lesser quality than you would be in a fight, so make sure to protect yourself by keeping your wrists straight when applying the wraps.

Do you have any questions or tips about how to wrap your hands? Share your comments with us.