GoldenBox Innovation and Academy

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Lagos Island

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BECOME A CHAMPION! 🥊🥊

JOIN US TODAY!! 💥💥

Have you ever worn a pair of boxing gloves before?

Will you fight this old man Mike Tyson for 500,000 Naira? 😄

Shadowboxing is a misunderstood and fundamental aspect of combat sports including boxing. It brings a high ROI to your game.

As an amateur or professional boxer, it is advisable to shadowbox shadowbox and shadowbox. Anywhere anytime.

Watch your favorite fighters while your favourite boxers shadowbox. You can easily see their form and techniques.

We have two playlists on our YouTube Channel 🎆

We have a Boxing Challenge playlist, check it out! 🥊

https://youtube.com/playlist?list=PLoNq8I29QfOHxMnahH2gRKhDjKZid3Vlf

Shadowboxing is a misunderstood aspect of the fight game. It brings a high ROI to your game.

The advice is shadowbox shadowbox and shadowbox. Anywhere anytime.

I'd suggest you watch your favorite fighters shadowbox and you'd learn or see how they do their thing. You can easily see their form and techniques.

Have fun and incorporate this in your daily routine.

The Golden Boxers in Lagos island

No Pain No Gain..
Sweat with us, share the glory with us. GOLDENBOX

TOP 5 TIPS TO DO MORE PULL UPS

1. PRACTICE PULL UPS: The best way to get better at pull ups is to practice them. In other words, do pull ups more frequently. This is called “greasing the groove”. The more pull ups you do, the more efficient your neuro-muscular system becomes. In other words, the movement becomes hard wired into your brain and body.

2. LOSE FAT: The 2nd easiest and fastest way to get better at pull ups is to lose body fat. If you have 5, 10, or 20 pounds to lose, or more, you are doing a weighted pull up every set. By losing body fat, the pull up becomes MUCH easier.

3. DO NEGATIVES OR HANG (if you can’t do any pull ups): If you are unable to do pull ups, then do negatives. This means you use a box or bench to help you jump up to the bar, then you resist the way down. If you can already to pull ups, then don’t do negatives.

4. INCREASE GRIP STRENGTH: I’ve said this before, but the 2 fastest ways to increase your overall strength is to increase your (1) grip strength and (2) core strength. If you have a weak grip, it’s like trying to drive with the parking brake on. The stronger your grip, the more your body allows you to generate force. It will be much easier for you to pull yourself up the bar if you have a strong grip.

5. DO WEIGHTED PULL UPS : When you can do 5 or more pull ups, you can start adding weight. This may sound crazy, but it’s a shortcut if there is one. A difficult and intense shortcut! If you practice 1 or 2 reps with additional weight (10 or more pounds), bodyweight pull ups start to feel a lot easier.

BEST GIFTS FOR YOUR BOXER LOVER OR FRIENDS

1. HAND WRAPS: When boxing, hand wraps are essential if one wants to keep the hands callous free from all those fitness boxing sessions. It also prevents hand injuries

2. BOXING GLOVES: While a boxer can get free use of boxing gloves at the gym but someone already used earlier. If your boxing lover does not own boxing gloves yet, then you can get them one.

3. PUNCH TRACKER: They can actually assist in monitoring punch output in real time while also helping you to be able to analyse and break down your combos. You can monitor speed and intensity of each session.

4. REFLEX BALL: This device is very cheap, easy to carry and use. It usually consist of a headband with an elastic cord attached to a softball. It helps to exercise the muscles, help reflex and improve reaction time. It is a good gift.

5. JEWELRY AND ACCESSORIES: There are couple of jewelries that can make great gifts for the boxer in your life. There are replica title belts, boxing gloves pendants, boxing glove key holders. There are other accessories such as jumbo gloves, Mini gloves, Replica belts. They all make great gifts.

HOW TO JUMP ROPE LIKE A PRO.

1. JUMP ON THE BALLS OF YOUR FEET: When you jump rope, try to softly jump up and down on the balls on your feet. Your heels should never touch the ground, which is one reason why jumping rope is a serious calves workout!

2. DON'T JUMP TOO HIGH: Many people who try to jump rope jump so high it’s like they don’t realize the rope is an eighth of inch thick. If you’re trying to get in a rhythm and jump rope for more than 30 seconds without burning yourself out, keep your jumps as small as possible without tying up the jump rope. Just relax and don’t worry if you trip up the rope.

3. DON'T SWING YOUR ARMS/SHOULDERS TOO MUCH: Jumping rope is all in the wrists. Watching someone who doesn’t know how to jump rope reminds me of how some people will try to swim really hard, but barely go anywhere. Then you see another swimmer who is barely trying yet flies through the water. Just as swimming is all about the efficiency of your stroke, jumping rope effectively is all about the efficiency of the revolutions. If you are using your arms and shoulders while jumping very high, jumping rope becomes a VERY difficult cardio activity. Just use your wrists in a circular motion as I describe in the video.

4. USE THE CORRECT ROPE LENGTH: How long should the jump rope be you ask? If you bisect the jump rope by putting it under your feet, the handles should reach your sternum. Much higher, or lower will affect the rhythm and make jumping rope much harder. The jump rope should tick the ground each revolution, which also makes it easier to count reps and get in a rhythm.

5. HANDS SLIGHTLY ABOVE WAISTLINE: Hand position is important and this is also dependent on the length of the rope you have. Your arms should be comfortably bent, hands placed about a foot from your sides and about waist level.

6. GET IN A RHYTHM: You can really jump rope as fast as you want, but getting in a rhythm can make jump rope easier and more fun. It’s kind of like hitting your stride as you jog, so you can do the same thing jumping rope. I like to complete a certain number of revolutions, or reps in a certain amount of time, let’s say a pace of roughly 150 reps per 60 seconds. It’s really up to you what feels comfortable and what type of workout you are doing.

7. PRACTICE, PRACTICE, PRACTICE: This is by far the most important tip of all! Most of my training clients do not know how to jump rope properly at their first session. But after their 4th, or 5th session ,they are jumping rope like a pro. How is that possible? First, start out with the rope behind you, then:

a) Do one jump rope rep then stop

b) Do two jump rope reps, then stop

c) Keep on going

Then, it’s really just a matter of putting in maybe an hour, or two of practice, next thing you know, you’re jumping rope like a pro boxer and you’re burning fat like it’s going out of style.

Live at mushin

HAVE YOU HEARD OF CHESS BOXING ?

Chess Boxing has been in operation since 1992 and is a sport requiring both brain and brawn. Since 1992 the sport has gone global with countries including England, Germany, Netherlands, France, Russia and Japan all embracing the new sport.

The object of chess boxing is to either beat your opponent in alternate rounds of chess or boxing. Matches can be won from either discipline with the chess coming down to check mate or forfeit and the boxing in either a stoppage or points decision.

To win you must either gain check mate or receive a withdrawal from the chess game. Alternatively you can knock your opponent out in boxing or win on points to receive the win if the chess is a draw.

MEET IJEOMA EGBUNINE.

Ijeoma Egbunine (born 30 December 1980) is a Nigerian former professional boxer who competed from 2004 to 2011. She held the WIBF light-heavyweight title in 2006. Ijeoma Egbunine is scheduled to fight 28-year-old Laila Ali this summer in Cape Town, South Africa. Some proceeds from the 5 August bout will benefit the Nelson Mandela Foundation, and the light heavyweight matchup will be part of a month-long celebration of women's empowerment in South Africa.

👊

HOW TO DEAL WITH FEAR

1. SELF-REFLECTION: Most of the time, when you are flooded with fear and anxiety, thinking clearly becomes quite a challenge. As a result, you end up messing things up in your mind which in turn, overwhelms you. If your fears are causing you distress, then take a step back from whatever you’re doing for some self-reflection. Be brutally honest with yourself as it’s the only way forward.

2. FIND SELF-VALUE: Even before a fight, the thought of getting knocked out, humiliated, embarrassed or hurt has likely crossed your mind. This is completely normal but the way to get around this issue is to find self-value. What I mean by that is that you’re brave enough to put yourself in that position, so regardless of whatever happens, you should be commended for your efforts. Finding the kind of value in yourself that supersedes what most others aren’t willing to do will give you that extra comfort in dealing with your fears.

3. EXPOSURE TO FEAR: Do you know the best way to combat fear? As hard as it may sound, you have to expose yourself to it. The more you do something, the more experienced you are at it, including all the emotions that come along with that particular task that’s causing you fear.

4. STRIVE FOR THE BEST, WELCOME THE WORST: Most people’s fears are usually based on the worst that could happen. Of course, you don’t want the worst to manifest into reality, but things get a lot simpler if you acknowledge it and tell yourself that you’re prepared for anything that happens. Worried about losing or being humiliated? That’s going to hurt but even the best fighters went through that. You’re a fighter so you must understand that it comes within the territory. Welcome the worst the could happen so that you can embrace your fears easier.

5. DON’T DWELL ON THE PAST: Many people have a tendency to base their future on some irrational connections they have from the past. For instance, just because you lost a fight last weekend and it shattered your confidence slightly, you have to realize that this doesn’t affect the outcome of your next fight. You’re still in the driver’s seat and you can decide on what direction to take in order to improve yourself. Tell yourself that as bad as it gets, bad history won’t repeat itself unless you allow it to. Don’t dwell on the past, learn from it and grow.

We will post more tips on how to deal with fear. Don't forget to send us a message, ask questions and we cannot wait to welcome you to our family.

TIPS TO IMPROVE BOXING FOOTWORK

1. SHADOWBOX FREQUENTLY: One of the first steps to improving your boxing footwork is to shadowbox while focusing mainly on your foot movement. Shadowboxing is such a fundamental part of boxing training that shouldn’t be neglected. You can literally do it almost anywhere so there’s no excuse not to do it.

2. CONTROL RANGE: Range in boxing basically means fighting from the most optimal distance where you can hit your opponent but making it difficult for your opponent to hit you. You can work on controlling distance by employing footwork to move around a heavy bag or using an object as a focal point (such as an outdoor post or a tower fan). Where possible, use a mirror so you can see where your foot placement is and should be.

3. TAKE SMALL STEPS: Defending against your opponent in small steps is a lot harder than circling the entire ring while letting your opponent chase you down. The latter method not only uses up a lot of energy, but it’s also off putting to spectators. You may not care about that but nonetheless, it’s often not necessary. Work on taking quick one, two and three small steps forward and backwards, as well as medium strides. This helps you to advance when your opponent retreats and retreat when your opponent advances; all relating to control of distance.

4. KEEP PIVOTING: Creating angles with lateral movement and keeping the bull off balance. The way to do this when you’re in close range is to pivot on your front foot while swinging your backfoot in the same direction so you end up at your opponent’s blind spot. This is where you’re in a relatively safe zone, where you’re at an angle that allows you to punch your opponent without fear of any counterpunches. This is essentially what “creating angles” mean.

5. USE YOUR OPPONENT'S STRENGTH AGAINST HIM: There will be times when your bigger and stronger opponent will impose his size and physical strength on you. He might push you, lean on you and hold you; all of which will sap energy away from you. Well, you can actually use your boxing footwork to use your opponent’s strength to your advantage. When he tries to lean on you or hold you, make him fall forward by stepping to the side or taking a step back to create an opening for an uppercut. This is where a sparring partner can help you by acting out this scenario. Stay on the inside while your partner is constantly pushing forward and your job is to step around him and step back. Allow yourself to be pinned to the ropes and work off them too.

Round 1, BOX!! Jab, double jab, left hook to the body, right uppercut... and down he goes!!!. Come and learn the sweet science of boxing at GoldenBox Innovation and Academy.

“The hero and the coward both feel the same thing, but the hero uses his fear, projects it onto his opponent, while the coward runs. It’s the same thing, fear, but it’s what you do with it that matters.”

“Stamina, speed, strength, skill and spirit. But the greatest of these is spirit.” – Ken Doherty

How well do you know your champions? Name all the boxers in this photo.

Top 5 Nigerian Boxers

There are many men who have gone to the zenith of their careers through the game of boxing, and history will bear witness what the likes of Muhammad Ali, Jack Johnson, Joe Louis and Mickey Walker have achieved in the game. However, we will be looking at 5 Nigerian boxers who have made their country proud by winning important medals in the game of boxing.

1. Anthony Joshua: Born on October 15, 1989, Anthony Oluwafemi Joshua is a Nigerian by birth, and he remains a world boxing champion whose success gives many Nigerians headache till date considering how he was not allowed to represent his country of birth.

2. Samuel Okon Peter: In March 2008, Peter won a portion of the world heavyweight championship by knocking out Oleg Maskaev to win the WBC title.

3. Dick Tiger: Born on August 14, 1929, Tiger was a Nigerian professional boxer who won the world middleweight title when he beat Gene Fullmer in 1962 and the light heavyweight title in 1966 when he dethroned José Torres of Puerto Rico.

4. Bash Ali: He is the only boxer in the world to win every cruiser weight title conceivable as he has won the California title, United States Boxing Association title, North America Boxing Federation title, World Boxing International title twice and the current World Boxing Federation title which he won on September 9, 2000 when he knocked out the then champion, Terry Ray of USA.

5. Ike Ibeabuchi: Ikemefula Charles “Ike” Ibeabuchi (born February 2, 1973) is a Nigerian former professional boxer who competed from 1994 to 1999 in the heavyweight division. He defeated highly ranked contender David Tua in 1997 and future world champion Chris Byrd in 1999.

5 Truths about Boxing.

1. It’s harder to defend than it is to attack.

2. Timing always beats speed.

3. No opponent should ever be underestimated.

4. Hit and don’t be hit is the name of the game.

5. Big muscles and a ripped body doesn’t help to win fights.

Fun Facts About Boxing.

1. The official name of the sport is Pugilism - the art and skills of fighting with fists. The term Boxing became popular later on. Other names include 'prizefighting' and 'the sweet science'.

2. The sport originated from ancient Greece and was featured in the Olympics Games in 688 B. C.

3. The first recorded history of boxing with gloves was in 2000-1000BC in Sardinia, Europe.

4. Ancient carvings from North Africa (Egypt) and Middle East (Iraq) show that boxing has existed for at least 4,500 - 5,000 years.

OUR CORE VALUES
Our eight core values are "Respect, Responsibility, Compassion, Consideration, Kindness, Duty, Obedience, Honesty and Truthfulness.

We hold ourselves to a higher standard of character development. No member should feel out of place while training. Respect each individual in their quest for a better self image. We respect all that train.

OUR MISSION
The mission of this academy is to provide safe, professional, and quality training while also creating an environment that will provide a sociable, fun atmosphere for members.

OUR VISION
To be the academy of choice for boxing competitors in Lagos, Nigeria, while also focusing on being the number one choice for individuals looking to improve their fitness in Lagos State.

This combination will work efficiently together given the amount of space in the gym. Personal training sessions, classes, training and general use of the gym can all be done without interference by one another. We believe in providing a sense of family and as a member you are a part of that.

At Goldenbox, we look out for, stand up for and encourage each other; we understand that one of the toughest obstacles one faces is the one in the mirror. We offer a safe place, free from judgment and intimidation. Whatever goal you have set for yourself, we are here to help you achieve it.