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Coach Ian – Week In Review: (11/08/2020)

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  • November 8, 2020April 22, 2021

Coach Ian – Week in Review:

What I’m Reading:

Breath – James Nestor

This one is a fun one on the importance of how we breathe. Humans are most likely of all species to be mouth breathers, and this leads to a number of problems, including an overstressed nervous system, cavities, headaches, high blood pressure, and more. On the flip side, mastering your breathe can have benefits in performance, such as slowing the heart rate, increasing nitric oxide, maintaining optimal CO2 levels, increasing blood flow to the heart, activating the parasympathetic/sympathetic nervous system (using different techniques), and regulating body temperature.

An interesting topic explored in this book relates to the science behind Nadi Shuddhi Pranayama, or alternate nostril breathing. Premium members have previously been granted access to a short breath-work exercise led by Veronica Cruz (my mom) here.

The book discusses the difference between breathing through each nostril which can be summarized below:

  • Breathing through the right nostril:
    • Activates the left side of the brain, which is associated with the prefrontal cortex, decision making, language, and computing
    • Activates the sympathetic “fight or flight” nervous system, increasing alertness
  • Breathing through the left nostril:
    • Activates the right side of the brain, which is associated with processing emotions and creativity.
    • Activates the parasympathetic “rest and digest” nervous system
    • Lowers temperature and blood pressure

“There are dozens of alternate nostril breathing techniques. I’ve started with the most basic. It involves placing an index finger over the left nostril and then inhaling and exhaling only through the right. I did this two dozen times after each meal today, to heat up my body and aid my digestion. Before meals, and any other time I wanted to relax, I’d switch sides, repeating the same exercise with my left nostril open. To gain focus and balance the body and mind, I followed a technique called surya bheda pranayama, which involves taking one breath into the right nostril, then exhaling through the left for several rounds.”

Next week, I will also put out a summary on Emil Zapotek’s (the greatest runner of all time) theory of hypoventilation, or breathing less, to achieve performance benefits while running.

Boxing Shares of the Week:

Gervonta Davis vs Leo Santa Cruz:

I learned this lesson early in the amateur career the hard way, throwing the same lead right twice in a row and getting caught – but smart fighters make adjustments. Each punch that you throw you have to anticipate a counter punch. Throwing the same thing over and over may not end well, especially if it’s the very punch your opponent has been waiting to capitalize on.

Leo Santa Cruz did a great job of putting pressure on Gervonta Davis early in the fight and blocking his counter uppercuts. Late in the round, pinned against the ropes, you see Leo make the mistake of throwing his right cross, not twice, but three times in a row. By the third time, Gervonta had an answer: a devastating counter uppercut that ended the night.

In the Ring: Motivating your Fighter

Last week, I shared a funny video of what NOT to do as a coach. This week, I’ll share something sometimes overlooked – motivating your fighter. A good coach will not only be able to communicate the technical and tactical adjustments throughout the fight, but also uplift his or her fighter to perform at the highest level.

Here you see Dreamland’s Jesse Huerta and his fighter Tommy on the same page. If you know anything about Tommy, he really likes that type of energy and it gets him mentally prepped between rounds.

Teddy Atlas: Setting Traps

Speaking of motivating fighters in between rounds, this week’s share is on Teddy Atlas’ instructional on how to set traps.

Setting Traps by Teddy Atlas

Setting Traps

Although Teddy talks about the strategy of boxing in setting traps, he spends the last two minutes of the video of the importance of the mind in boxing and staying calm. Great watch!

The Kaiser Permanente Half Marathon:

The Kaiser Permanente San Francisco Half Marathon, 10K & 5K are GOING VIRTUAL and I’m joining in as an official Ambassador! Enter any of the races individually or sign up for the “Triple” Peaks Challenge to tackle all three. You’ll receive a participant shirt and medal just for signing up. Registration opens, Nov. 2nd.

Coach Ian - Week in Review: Ian running the Kaiser Permanente San Francisco Half Marathon in 2018. Ian is an athlete ambassador for the SF half marathon in 2020.

This Week at Dreamland Boxing (11/07/2020) – Happy Birthday Coach Luis, Sandra Magallon and Vicky Zhao sparring JJ Smith, Jesse Huerta motivating his fighter, and a Gervonta Davis inspired workout.

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