Ruff N Tuff Boxing
Strengthening Body and Mind for Over a Decade

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Ruff N Tuff Boxing
202-631-1479
info@ruffntuffboxing.com

BOXING BASICS 
Here we will teach novice people how to jump-rope, stretch, shadow box. The first 2 punches in boxing will be learned as well as the first 6 steps of movement in boxing. Also the 3rd punch in boxing will be introduced. How to use the bags for conditioning, an introduction to  focus pads. In addition conditioning drills are used to get you in fighting (boxing) shape. This class is for the beginner.*Hand wraps mandatory.


BOXING  BASICS II
Learn the fundamentals of boxing in this energetic training class. Everything in Boxing Basics class in addition to the next 2 punches in boxing and the expansion of the fist 3 punches in boxing. Also the basic movements of pivoting and integrated movement will be combined with the first 6 steps from the "Boxing Basics" class learned. An introduction to the next 2 punches in boxing will be introduced as well. Sessions include instructor/student drills, hang bags, speed bag, jump rope and calisthenics’ exercises. Develop strength, power, speed, balance, coordination and endurance. Boxing gloves and hand wraps are *Mandatory


BOXING (descriptions coming soon)


ADVANCED BOXING (description coming soon)


INTERVAL TRAINING
Join me for drills and combinations based on basic yet intense elements of boxing combined with jump rope and other sport performance training moves to create a high level overall conditioning workout.


PERSONAL TRAINING
In-home Training: 
In-home training allows client to meet their fitness needs in the convenience of their own house. The training involves simple equipment such as step exercise equipment (riser), stability ball, medicine ball, and adjustable or regular dumbell. 


CORE STABILITY EXERCISES  
This training strengthen trunk muscles to avoid back injury. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities. 


Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. 


CORRECTIVE EXERCISESS


This type of exercise is use to correct muscle imbalances around the body. Muscle imbalance is related to two changes in muscle function: 
(1) a tightening of a 'mobilizer' muscle and (2) weakening of a 'stabilizer' muscle. Mobilizer muscles are those that produce movement; they are often big muscle groups with more fast-twitch fibers. Although they produce high power, these muscles have a tendency to shorten. 


Plyometrics:
Plyometric exercise is used to increased power. Power is similar to strength but by adding a time factor. A person who can perform an specific exercise movement in shortest period of time would have more "power". Plyometric exercise is used to target bigger muscle groups such as the leg muscles (quadriceps, hamstring) or chest. 


Functional Exercise:
Functional exercise is a multi-joint and multiplane exercise. Thus movements that are use in day to day activities - throwing, reaching, swinging, pressing and etc. This exercise helps people in their sports and helps strengthen muscle that are use in daily activities. Example of these are golf players - would perform drill similar to swinging to strengthen hips and shoulders. 


Kickboxing
Kick-boxing fitness lesson available upon request.


Studies show that people looking to improve their fitness and improve their health achieve significantly greater results when using a trainer. An effective personal trainer can guide you, motivate you, and educate you. Trainers provide accountability and discipline. A good trainer will also make sure that you don't damage your body when exercising. It is important to note that there is a right way, and a wrong way, too exercise. Don't risk harming your body...call Me today.

I will increase the benefits of exercise through a multi-disciplinary approach. Our program offers the following:

Fitness Assessment
An important part of any responsible training program, a fitness assessment objectively measures your current level of physical fitness. Without an effective fitness assessment, growth cannot be accurately measured. Our fitness assessment incorporates many different methods to achieve accurate results.
The Fitness assessment measures:
  • Body fat
  • BMI (Body Mass Index)
  • Physical endurance
  • Muscle strength
  • Blood pressure

Strength Training 
I will guide you through a program that will develop strength and increase endurance. I ensure that workouts don't get repetitive or boring. I will work with you to achieve maximum results. We will combine weights, cardio, and nutrition to give you optimum results.

Tracking Results
An important part of the process is tracking results. To maximize your progress, we need to continually monitor and adjust your program. This cannot be done effectively without proper monitoring and ongoing assessments. We can continually tailor your program so that you are getting what you need to achieve your goals.

Nutrition Counseling
Together we will develop a plan for healthy eating. We will determine the vitamins and minerals that are required for your optimum health. I will guide you through the process and help you get through hurdles along the way.

Ongoing Training and Support
I will show you techniques to improve strength and endurance for a lifetime. You will learn valuable techniques that can be incorporated into your lifestyle for years to come.