Bolinger Boxing

By Scott Bolinger

The author, "Scott Bolinger," has 30 years of experience instructing in self-defense and sports-fighting in boxing, kickboxing, Tae Kwon Do, and MMA.

                This book covers level one to four boxing training which includes:

Stretching

Strikes

Blocks

Training with the coaches mitts covering offense and defensive drills

4 medicine ball routines

Heavy bag routines

Speed Drills.

Each boxing level takes on average, three months to master. This training manual will help you become a well-rounded competitor.

• Language: English
• Publisher: Scott Bolinger
• Release date: Jun 22, 2024
• ISBN: 9798227723925

Scott Bolinger

Biography of the Author “Scott Bolinger”                                                                                                                         I grew up in Alliance Nebraska. Graduated from Hemingford Nebraska in 1987. After High School I joined the US Airforce and was stationed in San Antonio Texas for basic training. I attended Tech school at Sheppard AirForce base in Witchatafalls, TX. My study was in Civil Engineering as a “structural specialists.” I was stationed in Zweibrucken Germany after tech school and assigned to the “26 Civil Engineering Squadron.” There, I received my structural technician certification. After I was honorably discharged from the AirForce I joined the Army National Guard that was based out of Alliance Nebraska. The Alliance unit was a howitzer unit.      I studied Business management, information technology, motorcycle mechanic, welding, realty, fitness and Nutrition. In 2018 I decided to go back to college and get a Bachelor of Science degree. I went to college at the University of Nebraska at Omaha with a major in Political Science and a minor in Criminology with a concentration in government affairs and civic engagement.         I started in politics around 2003 by volunteering as a Planning Commissioner. From that, I seen how our local government was being run and seen some grey area politics. The way they treated the people was not something I would do. The way the government was ran did not feel quite right. Seeing my own city council trying to take peoples lands in a very unethical way, spurred me to run for office. I felt that we needed people in office that were there to help people. To make sure they know that they have someone who will fight for them.   

Book preview

Copyright 2024 by

Scott Bolinger of Bolinger Boxing and Kickboxing

All rights reserved. No part of this book, ebook, or CD may be reproduced in any way, shape, or form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without permission in writing from the author Scott Bolinger.

Disclaimer

The publisher and author of this instruction book are not responsible in any manner whatsoever for any injury that may occur by reading and/or following any of the training activities whether it be physical or otherwise. It is advisable that before you start a training program to have approval from your physician so you have a professional opinion of whether or not you are capable of putting yourself through the rigorous training program.

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Warning

I (Scott Bolinger) wrote this book for the beginner up to the coaches’ level. Which would include fighting techniques and training programs. I however will not guarantee that the techniques described or illustrated in this book will be safe or effective in any self-defense situation or otherwise. You may be injured if you apply or train with the techniques illustrated in this book. To minimize the possibility of injury you should train with a professional and you should consult a physician before attempting to try anything in this book. Scott Bolinger does not make any representation or warranty regarding the legality of the appropriateness of any techniques. I will not guarantee your safety or guarantee that these techniques to be safe or beneficial to you.

Written by:

Scott Bolinger

Published by:

Scott Bolinger

Email: [e-mail]

Websites: www.scottbolinger.website and www.LarryBolinger.com

Context

Introduction (pg. 4)

Chapter 1 (Pg. 6)

Warmup and Stretch

Chapter 2 (Pg. 20)

Punches and Strikes

Chapter 3 (pg. 28)

Blocks

Chapter 4 (Pg. 30)

Boxing Levels

Boxing Level 1 (pg. 31)

Boxing Level 2 (pg. 53)

Boxing Level 3 (pg. 75)

Boxing Level 4 (pg. 92)

Chapter 5 (pg. 108)

Heavy Bag Routine

Chapter 6 (pg. 120)

Speed Drills

Chapter 7 (pg. 123)

How to Wrap Your Hands

Chapter 8 (pg. 127)

History of the Ali Act

Chapter 9 (pg. 145)

Combat Ballet

Biography (pg. 150)

Introduction

For the Bolinger Boxing program, there are four levels of boxing. The different levels will include a mixture of a medicine ball routine and mitt work. After the routine, there will be pictures of how to execute each exercise. The levels are created in a way to help you with certain combinations and develop both your offense and defense. These boxing levels are also in the Bolinger KickBoxing system. In the Bolinger KickBoxing system, each boxing level represents a testing stripe.

My suggestion for the training is, to start off with Level 1 and stay with that training for at least a month before moving onto level 2. You would do that routine 3 times a week for one month before moving to the next. When going to the next level, you would go back and forth on the mitt work levels alternating between days and levels. That way you are always working on the core combinations. Level 2, would be at least 2 months long to be able to get good muscle tone. If you have a training partner, I’d jump to level 4 on the medicine ball, then to level 3. The Level 3 medicine ball routine is the hardest and you gotta be fairly well-toned to be able to do that exercise. If you’re comfortable with the level 2 medicine ball, then jump right in on level 3. Then you can go through the level 2 medicine ball routine every other day, and then on your off days go through the level 3 medicine ball. If you don’t have a medicine ball or dumbbells, a lot of people make up some by using sand bags. If you do this I’d suggest making a couple of 5 lbs, 10, 13, and 16 lbs sand bags. I have taught large groups in other sports and using sandbags was a cheap way to obtain the equipment without buying 20 or 30 medicine balls. You can basically use anything for weight as a substitute for a medicine ball, such as; a 10 lbs weight, a brick, a book...etc... Except for level four where the medicine ball routine is with a partner. On level four, you would want a medicine ball.

With the heavy bag routines, I’d start off with the first routine for a couple of weeks before moving on to the second. When you have students working on the heavy bag, it’s a little easier to teach proper torque for your hooks and uppercuts. There are a few ways to work the heavy bag. One is by doing the routines that are listed here, and the other is free to style it and mix up your combo. Something similar to shadow boxing. Both are good to practice.

When you want to train to be the best fighter, you have to train more and train harder that the average person. Many people only train twice a week and that is alright for maintaining or as a hobby. To train to be the best can be a large commitment. You work on two things, your core routines so your base combinations are sound, and you work on conditioning. When I competed, I trained 2 to 3 hours a day, 6 days a week. Most of the students I taught who were competing in Karate, Boxing, Tae Kwon Do, and MMA were training as much or more and they went quite far in competition. For any new person just starting out in Boxing, I would recommend training for 9 months before considering an amateur boxing match. On average to be efficient in a level of boxing would take 3 months for each level. By the 9th month, you should be efficient in 3 levels of boxing, have fair tone, and your speed should be up.

If you are training out of a boxing gym or training on your own, I would suggest having a training partner. When I was training for competition, I had 5 training partners. When competing in a full-contact combat sport, I would suggest that you have your coach and qualified cornerman in your corner. In a tight spot, you can usually ask another fighter to corner for you, but it is recommended that you have an experienced cornman.

In circuit training, you should set up several stations and you would do a minimum of 6 stations at two minutes each. One of the stations should be working the mitts. What I have for workstations is the sparring area for mitt work, heavy bag station, speed bag station, double-end ball station, elepticle machine station, and jump rope station. On a light day, I’d do 6 rounds or stations. But if I’m getting ready for competition I'd do between 9 and 12 rounds.

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Advice from my father.

"I don’t care if you win or lose as long