Box a Swarmer

Fighting a swarmer, or “infighter”, can be a daunting experience for a new boxer. Swarmers are considered the most exciting boxers to watch for a reason – and that’s because they are fast, throw a lot of punches, and land knockouts. Not the funnest thing to face as an opponent.

Beat a Swarmer by Pivoting

A swarmers fight relies on constant forward aggression. If you can throw this movement off, it is always to your advantage. That is why when fighting a swarmer, footwork is incredibly important.

By pivoting, you can throw your opponent off-balance, while simultaneously opening up holes for you to hit them. Several strategic times to employ a pivot are:

  • Following a clinch
  • After you slip a punch
  • After you throw a counterpunch
  • After you land a hook or straight

Beat a Swarmer by by Faking the Retreat

Swarmers like their opponents to continually be retreating so that they can take advantage of the holes that exposes in your defense. However, they are not used to opponents coming towards them with forward momentum of their own.

A way to capitalize on this is to fake a retreat, but then step forward again with a hard strike. As the swarmer approaches you, or when he throws a punch, step back with your rear foot, and slide your front foot following it. Then immediately take a sharp step forward with your front foot while throwing a jab, and throw a hard straight/cross as your right foot slides forward.

This can sometimes cause a knockout against a swarmer because your hard cross can catch their head just as it is moving in towards you.

Beat a Swarmer by Working the Clinches

Because swarmers fight at close range, they clinch more than other boxers. Swarmers use the clinch to open up momentary holes in your defense, by clinching, and then throwing a quick uppercut.

When fighting a swarmer you must be wary of their clinching tactics, and counter them with your own. Pivoting is an extremely effective way to get out of a clinch and avoid their blow while simultaneously exposing their head for your own punch.

Beat a Swarmer by Counterpunching

When a swarmer advances, they usually do so with a flurry of punches. Because their first punch is being immediately followed by two more, it dissuades many opponents from attempting to counterpunch.

That does not mean that counterpunching isn’t an effective means of stopping a swarmer. If I swarmer is leading with a 1-2-3, and you slip the jab and follow with a cross of your own, than even if their next punch lands, it is going to be incredibly weakened.

Don’t let their flurry of punches scare you from counterpunching. When you do land your counterpunches, move or pivot immediately afterwards. Swarmers have good chins, so they will look to begin advancing again, but if you have changed direction, you will throw them off further.

Triathlon Distances


Pros – Imagine an overweight, sedentary individual sitting on the couch and licking Cheetos residue off their fingers. Technically, it would be possible for that person to be standing on the starting line of a Sprint triathlon just 12-16 weeks later. This is because since sprint triathlon distances are short, they have a low barrier to entry and don’t require extensive physical preparation. You only need to be able to swim 400-600 meters (8-12 laps in a pool), ride a bicycle 10-15 miles, and run or walk 2-4 miles, and this requires continuously exercising for about 50 minutes to 2 hours. This may be tough for some, but it is do-able for most. Furthermore, if you’re fit or experienced in triathlon, and you want to go faster in a Sprint triathlon, it will take less training time than the longer distances, so it’s pretty rare for Sprint triathlon distance to be a family-wrecker.

Cons -­ Sprint triathlons don’t carry much notoriety. You may become offended when someone asks you how your “Mini-Triathlon” went. And if you do decide to go fast or shoot for a podium spot, a sprint triathlon is going to hurt, a lot. You’ll need to be at a red hot high-intensity effort near maximum heart rate for about 2-3 times as long as a 5K run. That’s a zone that’s tough for most to get into, but the price you have to pay if you want to win or place in a Sprint triathlon distance. Another possible con for many is that you simply don¹t have much time to eat food during a Sprint triathlon, so those who compete in order to have access to a moving buffet of gels and cookies will be disappointed.


Pros – As the name implies, the Olympic distance is pretty much the same triathlon distance covered in the Olympics (1.5K swim, 40K bike, 10K run), so when someone asks you if you did a “Mini-Triathlon”, you can respond by saying, “No, I did exactly what they do in the Olympics”. This will probably make you feel good inside, and at the same time, you still don’t have to train quite as much as the Half-Ironman and Ironman triathletes, so your spouse, kids, family and friends will not find you a complete stranger. If you’re a triathlon junkie, you can do a ton of Olympic distances races in a year, and not have a high risk of overtraining or injury, since they’re relatively short and you’ll recover quickly. Plus, you actually get to eat a little bit. Bon appetit.

Cons ­- At the same time, the intensity of your Olympic triathlon distance training will be far greater than the Half-Ironman and Ironman triathlon. So, similar to Sprint triathlon, you need to be willing to go into the pain cave far more often. If you’re not fit, it’s still possible to get roped into an Olympic distance triathlon by your peers, who will probably say something like, “C’mon, it’s just 25% of an Ironman.” When you reach the 5K point of the run, however, you will be planning revenge on these peers. And if you do want to get on the podium for an Olympic distance race, be ready to execute flawlessly, since the tiniest mistakes can cost you precious seconds that add up very quickly for this triathlon distance.


Pros ­- Congratulations, you know have bragging rights for having completed a triathlon distance that contains the word “Ironman”, without actually having to give up your entire day. As a matter of fact, in many Half-Ironman events, you can be done by lunch, feel very good about yourself, and still have the rest of the day to make excuses not to mow the lawn (“C’mon, I just did an Ironman event!”) or to go drink lots of cold beer. If you don’t like the red-hot intensity of Sprint and Olympic distance training and racing, but don’t have the time to devote to Ironman, then this triathlon distance is a nice compromise. Plus, you can travel long distances to race a Half-Ironman without the same type of race day stress as you experience in Ironman. Finally, if you make a mistake during a Half-Ironman race, such as remembering to poo halfway through the half-marathon, you’ll still have lots of time to make up for those lost seconds.

Cons ­- With all the training and effort you you’ll put in for a Half-Ironman triathlon distance, you’ll sometimes find yourself asking the question, “Why didn’t I just sign up for an Ironman?”. After all, you’re typically just as sore the next day after a Half-Ironman as an Ironman, and you still have to do lots of logistical race planning when it comes to hydration, electrolytes or food. Also, the “Half” part of “Half Ironman” doesn’t lend itself quite as well to bragging rights (“You only did half of it? How come? Did you quit halfway through?”), but you’ll sound desperate and boring trying to explain what a 70.3 is (“Well, a full Ironman is a 2.4 mile swim, 112 mile bike, 26.2 mile run, which is 140.6 miles, but what I’ve done…dude, wake up.”)

Basketball Drills

If you want to become a great basketball player you need to work on more than what you’re already good at. Your biggest and fastest improvements in basketball will come from working on things that you’re not so good at.

So if your weak hand isn’t very good, you should be working on basketball drills that focus on your weak hand. If your shooting needs work, you should focus on that. If your ball handling needs improvement you should do drills for that, etc.

You’ll see much bigger and faster improvements in areas that you’re currently weak at than the areas you’re already good at. Also, by improving on these weaknesses you’ll have very few “holes” in your game, making you a better all around basketball player that is much more difficult to guard and much more valuable to your coach and team.

Effective Basketball Drills

The second thing to consider is the quality of the drills. For this you need to look at both the drill itself and how it applies to you. A few questions you’ll want to ask are:

Is the drill effective?

Is it challenging for you or getting you results?

Does the drill work on one of my weaknesses?

You’ll want most drills to be challenging in order to see improvement, but realize that some drills can still benefit you greatly even though they don’t seem difficult. Also, once again, you’ll also want to look at whether or not the drill is working on improving one of your weaknesses in basketball or not.

Which Drills I Recommend

These are some of the drills that I’ve found to be most beneficial for shooting:

  • 1 hand form shooting under the basket
  • getting repetitions of shooting in off the dribble going both left and right
  • getting in repetitions of catching and shooting
  • standing near the basket and working on changing body positions and hitting different points on the backboard to bank the shot in

Some of my favorite ball handling drills include:

  • spider dribble
  • low crossovers at maximum speed
  • working on game specific moves and driving to the basket
  • almost any 2 ball dribbling drills
  • any ball handling drill that forces you to stay low

First Triathlon Experience

The sport of triathlon have grown rapidly in popularity in the last couple of years, what does this mean for you? It means that there are plenty of beginners in the same spot as you. The first thing you have to realize about the sport is that the majority of the people who show up are not racing to win (though, of course, they will be there too), they are merely racing for one of two things, (1) For the pure joy of the sport, and the camaraderie of the participants, people tend to be very friendly at these events, or (2) for a personal challenge, to push their limits and see what they can do (often the goal is just to finish, I know that was my first goal). And who’s to say that they aren’t there for both reasons?

Now some things you should know about the race itself so you don’t get in too far over your head… The standard “sprint” triathlon consists of a 750 meter swim, 20 kilometer (about 12.4 mile) bike, and a 5 kilometer (about 3.1 mile) run. Each triathlon will be a little different, some are longer and some are shorter. The swims can range anywhere from 250 meters (usually in a pool) to 800 meters (usually in a lake or some other body of water). The bikes will range from 9 miles to 17.5 miles (I don’t know the metric conversions for those, sorry). And the run is almost always a 5k, I haven’t seen anyone vary on that yet.

Now you’re next question might be “how far in advance should I start training for my triathlon?” The answer to this question varies from person to person depending on what kind of shape you’re in. Most plans will suggest you start 8-12 weeks prior, but if you really want to make sure you are prepared you can find 20 week training plans. And don’t think you need to shell out hundreds of dollars on a personal trainer, you can save that for when you get really good. This is just your first triathlon, you can simply Google a training plan and find a free guide (they’ll do just fine).

What you should bring to the race. Here’s a simple list of what you should bring to your first race.

Your bike (road bike, triathlon bike, mountain bike – any of these will do),

A helmet,

A water bottle (for your bike),

A pair of biking gloves (not necessary, I don’t use these),

Your suit (a wetsuit if you’re race is in a cold lake) or a pair of triathlon specific shorts (recommended)

A pair of goggles

A pair of sandals (for before the race, waiting for the swim)

A pair of sunglasses you can race with (if it’s sunny that day)

Your running shoes (biking shoes are optional, a pair of tennis shoes will do just fine)

Easy Muay Thai Workouts

Warm Up Exercises Before Training:

Just similar to any type of workout, lack of proper warm up and stretching exercises put bad impacts on body which may experience during or after workout. It will be best to perform short running or skipping rope or even simple jumping jacks. Keep warming up your body for up to 10 to 15 minutes.

Shadow Boxing:

After you completely warm up your body, then it’s time to stand in front of a large mirror and try shadow boxing. Shadow boxing is such a skill that everyone must try out to improve his or her Muay Thai techniques. This will improve your timing, footwork, techniques and other combinations. Practicing in front of a large mirror will help you imagining your opponent standing in front of you. In this way, you can better observe your punches and kicks. While practicing in front of a mirror, you can clear notice snapping your punches back or even analyze if your opposite arm is protecting up your chin.

Bag Work:

Punching a heavy bag is a significant thing while practicing at home. Bag work is extremely important if you need to see good results in your home. You can use bag training to learn all different Muay Thai techniques while focusing on your punches, knees, kicks and elbows. Punching a bag when it’s moving back and forth, will help you in learning your movements with perfect coordination and timing.

Trying to grab an idea of a particular technique will help your mind to focus on something while training. It will be good to fix time when punching the bag as hitting the bag for 3 minutes round will simulate the length of your fight. Give your best in 3 minutes and then take rest for a minute.

End With Strength Building Muay Thai Workouts:

Adding some strength building practices like pushups and pull ups will considerably enhance your Muay Thai skills. In order to boost up your endurance at home, here are some useful workouts tips for you:

Push Ups:

It is recommended to try out 20 pushups in 3 sets but you can adjust them according to your personal ease depending upon your starting strength.


Pull-ups are tremendously effective in improving arm strength that will eventually develop your boxing clinch.


Burpees are very good for conditioning your body and exhaust your body, you can use them according to your body capacity.


If you want to improve the endurance of your stomach, sit-ups are extremely beneficial. Try to add various types of sit-ups in your exercise routine to increase your stamina.

Take Time On Your Spares

If we break down a normal night of bowling and just cared about throwing strikes each game, we could easily make our 240-260 game into a 190-210 game due to laziness. Now at end of the night which one of these would look better a 750 series or a nice 610 series because we rushed our spares and missed them. If you look at your own bowling, I would bet you pay less attention to your spares in the early frames then the 9th and 10th frame.

Now let’s try to fix this problem. First thing we need to do is “Take your time”, I know it’s annoying to throw an excellent shot and have a single pin laughing in your face. The normal bowler will make an attempt at the spare; the rest will take it personal and just throw the spare away and hope to throw a strike the next frame. When you do this you are just running out of frames and lowering your score. Here is how we try to fix this, Get on the approach and take a nice deep breath, think about what you want to do and how to make this spare properly. Now that you have relaxed it’s time to take your shot, shoot at your spare straighter with some care and you will make it. If you do this each time you leave a spare, you will calm yourself down for your next shot and also make it easier to strike.

Now that we are relaxed, let’s focus on making them multiple pin spares. These are the ones that annoy us even more, and we are the sloppiest at making. Why do I say sloppy? Because most of us just get up and have little regards and hook the heck out of the ball out of frustration and miss it wildly. When approaching this spare take a moment and think, do I need to cross the entire lane to make this spare? Or can I just roll at it normally and still make it. Just taking three seconds to think will give you the answer and drastically help you make it mentally.

Now that we have seen making spares includes more than just a physical action and also is a mental decision, we can overcome missing them as much. One last bit of advice to live by when bowling your league is “Sparing is Caring” the more we care what we do on the lanes, the better our game will become.

Climbing During Pregnancy

Climb top rope only- You don’t want to risk taking falls at lead. The stress on your body is minimal and most of it is only in the butt.

Stop if something hurts- A good general rule of pregnancy is to stop any activity if you feel pain. Then ask your doctor about it before you continue.

Full body harness- A full body harness is recommended as it will give you the most support and will be the most comfortable. If the harness starts to dig into your sides or become uncomfortable, then it’s a good time to quit.

Relaxin will loosen you up- Keep in mind that the hormone relaxin will cause your tendons and ligaments to loosen and prepare for delivery. The closer you get to your due date, the more susceptible you may be to injury. In subsequent pregnancies, you may feel this looseness earlier in the pregnancy.

Balance and strength are affected- In pregnancy, your balance will be affected and your center of gravity will shift. Your strength can also be affected while pregnant so keep this in mind while climbing. You may need to make adjustments.

Never climb alone- While it is recommended that you never climb alone anyway, this is especially true when you are pregnant. If you did fall or run into some type of trouble, there would be no one else around to help you.

Alison Osius, an editor at Climbing magazine climbed into the eight month of each of her pregnancies. She had two, healthy 8-pound babies. While every pregnancy is different, there is a good chance that you will still be comfortable climbing in yours.

You should consider using an indoor climbing gym that is climate controlled, especially if you live in extreme temperatures and also as you get farther along because there will be a bathroom nearby. When the baby and your growing uterus start pressing on your bladder, combined with the harness and ropes, you will probably find you need to urinate more often. A gym also provides a more controlled environment in case something does go wrong. There will be help and a phone nearby.

Basic Elements Of Profitcapping

Each one of those is crammed with details that’s needed as part of the game. Those who have been in the game for some time intuitively see that the game is in two main parts. So what happens when this is taken seriously and all the money matters are put to one side and all the picking and selecting horses aspects are put to the other side? What you get is much clearer picture.

One of the main rules of profiting is: track takeout, track breakage and track taxes are irrelevant. What matters is can profit be made from the payouts and how can a player get to that profit? There are many things that have to be learned and one of those is to see racing from a business view-point. There’s nothing complex about this because money is part of mathematics made simple or basic arithmetic. So to make money learn the details of whats needed in profitcapping by learning the basic elements of profitcapping.

Millions of dollars flows through the racing system per week and the best way is to know how much so you can get a sizeable percent of it. It’s possible when done right to get an average of 50 cent profit per dollar. To many players that’s not much but compare it to what they’re getting now which is nothing to near nothing. This is partially some of the basic elements of profitcapping.

Lonely Pleasure of Long Distance Running

I wouldn’t say it was an epiphany. Let’s just say I got it. I got what they were talking about. I understood the serenity and the solitude and the understanding. Listening and talking to your body. Challenging yourself to go faster and longer. In my fog of negativity I forgot. When you hit the wall of pain something miraculous happens. A small hit of happiness called Endorphins that flood over you. It’s the most natural form of pain relief there is. It refreshes and revitalizes the mind, the spirit and the body. You can keep going even when you think you can’t.

So what have I learned from this? For a start, I have a greater appreciation of the athletic efforts of competitive runners. I’m talking about the men and women who do this in serious competition. It isn’t just the sheer physicality of the task. There is a strong mental requirement. And here I am drawing on the philosophies of a man who took an ordinary but gifted runner and turned him into an Olympic champion. It applies in a race over a shorter distance as much as it would in a marathon. This is what he said. You must plan carefully. Build training around the concept of winning. Build stamina by setting time trial goals in the middle of a run. You must work out what he called your strategic race point. That is the point where you make your move and dictate terms rather than the other way around. Train for the worst possible scenario. Such as, a competition field made up of sprinters rather than stayers. If you put in the necessary hard work and the mileage into you legs it will become your advantage especially when you are going down to the wire.. But above all enjoy the experience. There is freedom and joy to be had as well as enormous satisfaction. But if, during the race, you get asked the question there is only one place to look to find the answer and that is inside your own self. The toughest competitor to overcome in any race is you. But when you do it is the greatest victory of all.

Cycle Safely on a Busy Road

Many of the conducted studies on the benefits of cycling show that a regular routine of riding the bicycle helps reduce various health risks and problems due to our unhealthy lifestyle. First, it reduces our risk from cardiovascular diseases that include hypertension and heart attack among others. Second, it decreases the feeling of anxiety and depression that could be fatal if unattended. Lastly, it is also one of the important alternatives to lose weight. It burns our excess fats accumulated in our bodies then turns these heavy baggage to become muscles. In losing weight, it would be beneficial if the exercise is accompanied with a healthy diet like eating organic and nutritious food. It would help plenty! But how to cycle safely on a busy road? Here are some friendly suggestions for your own safety.

Keep on track. There is nothing to worry about if we follow traffic rules and regulations. Staying on a particular bicycle lane secures safety from accidents or among other incidents that might happen. Focus and spread your eyes at some of the debris, humps, parked cars and among others.

Give a hint. The importance of signals while cycling reduces incidents including crashes, bumping, and other accidents. With the proper and right hand signals, it is also advisable to wear vibrant colors to maintain visibility.

Make the best out of it. Of course, it will never be complete if you don’t combine your journey with fun and enjoyment. Feel the wind and be mesmerized with the beauty of nature. There is no room for pains and aches unless we think that fitness with joy ride are best partners to be successful.

Cycling has run through many miles and it has already helped many people from various race, culture, size and shape. It has changed the way we perceive on managing our life to make it better every day. Therefore, it is not too late to include cycling as one of your daily routines. One pedal at a time and the finish line of the road to fitness is just right ahead.