Fitness Boxing The Ideal Cross-Training Alternative

Success in any fitness program is an elusive moving target. There are many exercise devotees out there who continuously take aim. However, few consistently achieve a solid hit, when it comes to their fitness goals. Success demands focus, balance, consistency and discipline. It also requires the ability and dedication to continuously overcome obstacles.

Endurance athletes such as runners, cyclists, kayakers and others engaged in outdoor exercise regimens recognize winter as one of these obstacles. Icy roads, snow covered trails, freezing temperatures and reduced hours of sunshine all make regular outdoor workouts dicey.

However, for many of these athletes, tapering off simply is not in their creed. They have worked too hard to watch their fitness levels slip away. They need an alternative that is both time efficient and effective in improving their fitness levels. It must also be challenging, motivating, provide variety and be convenient. In other words, it must meet the following criteria: 

• Intensity - It must challenge both the aerobic and anaerobic systems.
  
• Strength gain - It must improve overall body strength.
  
• Injury free - It must provide intensity without battering muscles and joints.
  
• Calorie burn - It must help burn off any extra fat to help increase/maintain leanness.
  
• Variety - It must be challenging and non-boring.
  
• Mental toughness - It must help the athlete or fitness devotee learn to cope with difficult challenges in their primary activity. (1)

Fitness Boxing is a whole body workout that meets the above criteria and more.

It takes the best aspects of workouts used by some of the world’s most finely conditioned athletes, boxers. It combines them into a fitness program that is safe for the mainstream exercise devotee. In other words, with Fitness Boxing, you train like a boxer in everything but full contact sparring. (That aspect of boxing is left to professional boxing coaches in the relative safety of a standard boxing ring.)

Fitness Boxing is definitely challenging. It works most of the human body’s physiological systems. The musculoskeletal system becomes stronger through specialized resistance exercises and boxing specific equipment drills. The cardiorespiratory and vascular systems become more efficient through workouts that are more than 60% anaerobic. The central nervous system is trained to respond faster and more efficiently to punching combination drills. (2)

Intensity is the trademark of a Fitness Boxing workout. As indicated above, it is more than 60% anaerobic. Many of the drills are made up of two or three minute rounds, with one minute recovery periods. You push through your current lactate threshold and improve it during the round, or anaerobic interval, by working at 85-90% of your maximum heart rate. (3) During the one minute rest period, you learn to more efficiently recover your oxygen debt while simultaneously stretching and reviewing proper technique.

Strength gain is a natural byproduct of the Fitness Boxing workout. Boxers work with weights, specialized boxing equipment and plyometric devices in a manner that maximizes calorie burn to increase lean muscle mass. The Fitness Boxing workout focuses on improving speed, strength, explosiveness and lactate threshold management while simultaneously keeping body fat at minimal levels. (4)

Remaining injury free while improving total body fitness is one of the major benefits of a Fitness Boxing program. As a cross training alternative, it provides a break in routine and adds variety to your overall training program. It distributes the load of training across various body parts. (5) For endurance athletes who do a lot of running, this means a break from pounding your knee and ankle joints, while still getting an intense training session.

Mental toughness comes from learning to cope with the demands of a challenging workout. The more you work through a series of rounds that push you into your anaerobic zone, the better you will deal with intense endurance training or other demanding exercise routines.

So, Fitness Boxing offers all these great cross training benefits. What does a typical workout look like?

Most formal classes at boxing gyms or health clubs are 60 minutes in length. A typical session is broken down into several carefully designed components to ensure a total body workout. 

• Warm-up - A complete head to toe warm-up. Its purpose is to safely prepare your muscles and tendons for the rest of the session. Approximately 5 to 10 minutes.
  
• Conditioning - This is typically a transition from the warm-up into some boxing specific strength and conditioning exercises. These are resistance exercises that emphasize muscular strength and endurance, speed, tone and anaerobic conditioning. Typically without weights. Approximately 10 minutes.
  
• Technique - One to two new techniques are introduced in each session. The objective is to build from the basics, such as fundamental punches, to more complex combinations and defensive maneuvers. Approximately 5 minutes.
  
• Hitting Drills - These are the heart of the workout. Timed rounds are employed in a circuit training format that works everything from focus mitts to target shields to heavy bags and more. This is highly anaerobic, involving two or three minute rounds (work intervals) interspersed with one minute active recovery periods. After a series of these rounds, you will be refreshingly exhausted, de-stressed and invigorated. Approximately 35 minutes.
  
• Cool Down - This gets your heart rate down while you stretch out and improve your flexibility. It can also serve as a Q&A and planning session with your instructor. Approximately 5 minutes.

In addition to formal classes, complementary strength, plyometric and medicine ball training are commonly utilized to improve overall conditioning as part of a Fitness Boxing program. Strength training employs resistance exercises involving weights that improve overall strength with a particular focus on speed strength, or the ability to activate fast-twitch muscle fibers for explosive punching power. Plyometric and medicine ball training consist of a series of exercises designed to enhance starting speed, acceleration and power. (6)

Ok, it sounds like a great cross training alternative. How do I get started?

If you want a great Fitness Boxing workout, but have no desire to become a competitive boxer, you might want to stay clear of the more hardcore boxing clubs. If this is the case, check out a local health club or look for an upscale boxing gym that caters more to the workout than to the competition. Many health clubs now have some sort of boxing program geared more toward the fitness aspects of the workout. (7)

Personal trainers with prior boxing training experience can also offer comprehensive Fitness Boxing workouts. Just make sure the trainer you select is certified by a nationally recognized certification organization and has the appropriate experience and personality to meet your needs. 

Jump Rope Workouts

There are several options for jump rope workouts. The most obvious choice is to train with the rope for timed rounds. For example, many boxers will train with 2 or 3-minute rounds. During the round, they will alternate between faster paced work (ex. double unders) and less intense skipping (ex. jogging or running in place with the rope). This style of rope work will mimic the physical demands of an actual boxing round. Each round contains intense moments (ex. throwing punches) followed by lulls in activity (ex. circling the ring).

You can use the rope to replicate these physical demands. With regular practice, you will be able to maintain a fast pace throughout the round.

Another option is to perform full speed intervals with the rope. For example, you will spin the rope as fast as possible for 60 seconds. Stick with a full speed run in place style of spinning or double unders. There should be no lulls in activity. Maintain a full speed effort.

You can then rest 20 to 60 seconds in between intervals. The amount of rest will depend largely on your level of conditioning and proficiency with the rope. Strive to improve your work rate per round, while decreasing the rest required between intervals. A sample workout could consist of 6 x 1-minute intervals, each separated by 30 seconds of rest.

Another option is to use the rope as part of a circuit training routine. You can mix and match rope work with several bodyweight exercises to develop a brief, yet intense conditioning routine.

One routine could include the following:

• 100 Rope Turns
• 10 Burpees
• 10 Pushups
• 10 Bodyweight Squats

Repeat the circuit 10 times.

For this circuit, you will work through these 4 exercises as fast as possible. Your goal is complete 10 circuits, resting only when necessary. Advanced athletes will be able to work through the entire routine without stopping.

Another option is to combine circuit work with timed rounds. For example, perform the following sequence as many times as possible during a 2 or 3-minute round:

• 50 Double Unders
• 5 Burpees

Perform 4 rounds, resting 1-minute in between rounds.

Jump rope training can also be performed as a finisher. Simply close the workout with a 5 or 10-minute round. Work to maintain a fast pace throughout the extended interval. The use of an intense finishing movement will ensure the workout was of adequate intensity. In addition to building endurance, the finisher will enhance mental toughness. You will be forced to “finish” with one last display of endurance and agility. Many finishers such as a heavy sandbag carry do not require agility and coordination. The jump rope is different. It is not enough to display endurance. You must also remain cognizant of tripping over the rope. A skill-based finisher has obvious benefits. Consider an athlete who must fight hard during one final round. It is not enough to plunge forward without skill. The athlete must display skill despite the unbearable fatigue. The jump rope is just one of many ways to train this ability.

Jump Rope Summary

The jump rope reigns among the pound for pound champions when it comes to a training tool that provides a quality workout without breaking the bank account. For $5, you can buy a rope that will enhance numerous physical qualities. There is no reason to neglect such a valuable training tool. I highly recommend the addition of a jump rope to your weekly training program. You can work with the rope several days per week. 

Jump Rope Training

You could walk into any boxing gym in the country and I am willing to bet that you will hear a few familiar sounds. Young fighters will thump away at the heavy bags. Others will create rhythmic sounds on the speed bag. A bell will ring every few minutes, indicating the beginning and end of a new round. Amidst these sounds, you can also expect to hear a fast skipping noise. The skipping noise will come from the spinning motion of several jump ropes. Jumping rope (also referred to as rope skipping) is a staple in a boxer’s conditioning program. If you are involved in the sport, you can expect to spend some time with the rope.

Jump rope training will enhance:

• Coordination
• Agility
• Quickness
• Footwork
• Endurance

In addition to the obvious physical benefits, jumping rope is fun. There are always new footwork patterns that you can develop and practice.

But wait, it gets better…

You can purchase a quality jump rope for $5 or less. In the video clip below, you will see me spinning a rope that I bought for $3.75. You will not find a more effective conditioning tool for less than $5. To top it off, you can easily pack a jump rope with you no matter where you travel.

Unfortunately, despite the obvious benefits, most athletes outside of the boxing gym are unfamiliar with jump rope training. Many strength and conditioning coaches have replaced the jump rope with more elaborate and expensive training tools. I have seen entire seminars dedicated to footwork and agility. Coaches charge hundreds of dollars to teach many techniques which could instead be developed with a $5 rope.

The jump rope is a tried and true method for improving conditioning and coordination. If you have never jumped rope before, you can expect a challenge. The rope can be very frustrating to a beginner. You will not become proficient with the rope overnight. It takes time and practice. It has been said before thatpractice is the mother of all skills. These words definitely apply to jump rope training.

Many athletes attempt the rope, get frustrated, and quickly find alternative conditioning tools. Do not allow your frustration to interfere with your development as an athlete.

Getting Started

First, you need to purchase a quality rope. I recommend a light weight plastic speed rope. In my opinion, these ropes are more effective than heavier leather ropes and weighted ropes. The speed rope will allow you to maintain a much faster spinning pace. You can find a quality rope at most sporting good stores or through any boxing equipment supplier.

After locating a rope, you must determine the ideal length. Common rope lengths range from 8 to 10 feet. Most ropes that you find on store shelves will be 9 feet. A 9-foot rope will be long enough for most athletes who are 6 feet tall or shorter. Athletes over 6 feet tall may require a 10-foot rope.

Typically, you may need to adjust your rope. I often snip 2 or 3 inches off a 9-foot rope to increase its speed (per my height). One way to determine the ideal length is to step one foot in the middle of the rope. The handles should reach up to approximately armpit height. You may get lucky and not require any adjustments to the rope. We all have unique body types however, so you must determine the ideal length for your rope. I simply caution you against trimming too much from the rope. After you cut the rope, you cannot go back and fix it. Trim one inch at a time and test each length.

Lastly, I recommend hanging your rope from a hook when you are finished using it. This will prevent the rope from becoming tangled. If you jumble the rope in your gym bag, it may develop kinks which will impede spinning speed.

Jumping Surface

After you find a good rope, you need to find a place to use it. I recommend jumping rope on a shock absorbent surface such as a wood floor, gym mat, outdoor track, or tennis court. If you train at a boxing gym, you may wish to jump rope inside the ring. The ring surface is very forgiving to the ankles and feet.

You can also purchase an interlocking foam mat that lies on top of your floor surface. These mats are useful if your gym has a concrete floor. The interlocking foam forms a temporary jumping surface. Try to avoid jumping rope on unforgiving surfaces such as concrete flooring.

In addition to a shock absorbing surface, you should wear a quality pair or cross-training shoes when skipping rope. I do not recommend wearing your boxing or wrestling shoes when jumping rope. Such shoes do not provide very much cushion for the feet. Stick with quality cross-trainers when using the rope.

Skill First, Then Conditioning

When first jumping rope, it is important that you become proficient with the rope before using it as a conditioning tool. If you have never jumped rope before, you can expect some initial frustration. You must first view your rope sessions as skill workouts. You need to develop skill with the rope, and then add it to your conditioning arsenal. If you try to use the rope for conditioning before developing skill with the rope, you are setting yourself up for failure and frustration.

Start with frequent, yet short jump rope sessions. For example, start with 20-second intervals on the rope. Just try to skip for 20 seconds without tripping on the rope. Keep the intervals brief, and stop before fatigue mounts. View these sessions as skill based workouts. You are learning a new skill (rope skipping). The body is much more capable of learning when it is fresh, not fatigued.

Perform these skill emphasis sessions regularly. Frequent practice is recommended. Eventually, you will move past 20 seconds, and begin working with 1, 2, and 3-minute rounds. Many boxers will skip rope for several rounds during each training session. 30 to 60 seconds of rest will separate each round.

For example:

• 6 x 3 minutes jump rope
• Rest 60 seconds between rounds

Rope Skipping Styles

Jumping rope is as challenging as you make it. There are endless jumping patterns and styles. I’ve heard some trainers describe the jump rope as boring. Anyone who describes the rope as boring does not know how to jump rope. There is always a new skill that you can learn to keep the conditioning session enjoyable and challenging.

Running in place with the rope is one of the easiest rope skipping patterns to learn. You will remain stationary, lifting the knees high with each turn of the rope. You will essentially be running in place with high knees, with the addition of a fast spinning rope. This style of rope work is easy to learn, and excellent for conditioning.

Double unders are another popular skipping pattern. To perform a double under, you will make two turns of the rope for every one jump. Keep the feet together, jumping with both feet at the same time. This style of skipping is more difficult to learn. Do not attempt double unders until you become proficient with the running in place variation. Eventually, you can begin performing one or two double unders, at the conclusion of a running in place sequence. For example, spin the rope 10 times while running in place, and then finish with 1 or 2 double unders. Stop and repeat this sequence several times. The next step is to perform a double under without losing control of the rope. Rather than stopping after the double under, you will continue by transitioning back to running in place with the rope (without stopping). In time, you will develop the ability to perform several consecutive double unders.

To add to the coordination requirements of rope skipping, you can begin working with criss-cross patterns. You can perform a criss-cross while performing double unders or with the traditional running in place style of rope work. To perform a criss-cross, you will cross the arms at the elbows on the downward swing of the rope. Jump through the loop of the rope that is formed in front of your body. Uncross the arms on the next downward swing. Continue to criss-cross the rope in this alternating fashion.

The criss-cross offers one way to interrupt the monotony of continuous rope skipping. You can integrate a criss-cross to spice up the rope session. You will eventually develop the skill to quickly integrate criss-crosses with high-speed rope turning.

These jump rope styles are just three of countless variations. I encourage you to develop new jumping styles (ex. one leg double unders). Continue to challenge yourself with new rope skipping patterns. Do not limit yourself to the same style of rope work (ex. running in place). Mix it up to promote improvements in coordination and agility.

One way to incorporate variety is by traveling frontward, backward, and side-to-side. For example, run in place with the rope while traveling around the perimeter of a square. Move forward, sideways (right), backward, and then sideways (left), ending back at the starting point. By incorporating frontward, backward, and lateral movement, you will improve footwork and agility, while simultaneously improving endurance.

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Below, you can see how I incorporate running in place, double unders, and the criss-cross into one session:

Be "Smart" When Training

I’ve received several emails from individuals regarding the specifics of a boxing workout. I appreciate the interaction and encourage it. I would like to emphasize however that no single workout satisfies the needs of all boxers. Each fighter has unique strengths and weaknesses. A tall, rangy boxer who circles the ring will train differently than a short, brawling fighter. It is important to tailor the workout towards your specific needs. 

When planning a workout, always keep your goals in mind. If you wish to become a competitive boxer, you must train accordingly. I cannot overemphasize the importance of practicing your trade. All the weight lifting and running in the world will not make you a champion. The best way to improve at this sport is by stepping inside the ring to practice. 

My advice is to fight regularly in the amateurs and focus on mastering the fundamentals of the sweet science. With this said, it is difficult on your body to continuously spar and fight in tournaments. This means that you must modify your training routine to adapt to the stress that your body will endure. You must train smart to be successful. I was fortunate to work with several excellent boxing trainers throughout my life. Despite my fortune, there were times when only I knew how my body felt. The body is the ultimate feedback mechanism. If you are tired or worn out, the body will tell you. You must learn to listen to its advice. 

A typical boxer’s routine will include morning running, followed by an afternoon trip to the gym. Training will consist of shadow boxing, heavy-bag drills, focus mitt work, speed and double-end bag drills, jump rope, and actual sparring. You may also incorporate strength training and conditioning drills into the weekly mix. Each day will include something slightly different. For example, one day you may practice fighting against a left handed boxer by circling to the left and throwing lead right hands. Another day, you may practice fighting on the inside with short hooks and uppercuts. 

Do not become so structured that each workout is identical. Eventually, you will begin to “go through the motions” rather than training with intensity, and the desire to improve. We all have weaknesses that must be addressed and improved. Work on your weak points, rather than spending the entire workout throwing the combinations that you have already mastered. If you cannot box while moving to your right, practice this movement for an entire workout. Practice moving and throwing all of your combinations in this direction. 

In addition, if a fight is coming up, you will likely spar 3 to 4 days per week with more rounds than usual. You may need to ease up on the morning running routine to accommodate the extra sparring. There is a fine line between training hard and over training. Over the years, I've crossed this line several times. I have learned through experience that sometimes it is best to back off when my body is in need of rest. This is particularly true if you have a busy sparring schedule. Hard sparring takes priority. There is no shame in postponing a morning of interval training if you have a big sparring session planned for later that day. You are not training for a road race. You are training to fight. Focus your energy on boxing. If this means you must lighten up on your roadwork, you need to make the adjustment

Always remain flexible and improvise your routine to maximize results. Modify your routines according to the goals and weaknesses you must overcome. Strength and conditioning workouts are excellent, but they are not a replacement to more conventional training. These drills should supplement the overall routine of a boxer. I could take a man off the street and put him through the most rigorous running and weight lifting routine for an entire year. This man would be in great shape, but he would not be a boxer. Boxing involves is a combination of strength, stamina, power, speed, and most importantly SKILL. 

You must pay your dues in the gym and learn the fundamentals of the sport. Conditioning drills will only benefit those fighters who master the fundamentals. Boxing is a sport that relies on skill and strategy. Conditioning drills will help you perform at your best, but you need skill to apply your conditioning. Learn what to do inside the ring, and let the conditioning drills prepare your body to perform round after round. 

Be smart when training by mastering your skills while conditioning your body. Different opponents will require different fight plans, thus different training routines. Recognize this fact and work with your trainer to devise a routine that targets your objectives. Don’t underestimate the intelligence that you will need both inside and outside of the ring. Smart fighters equate to good fighters. 

Train hard, but most importantly train smart. 

Speed Bag Basics for the Beginner

The speed bag can be used creatively to enhance all your punching skills, including:

1. Hand-eye coordination
2. Rhythm and timing

You'll need both to deliver faster and powerful repetitive punching combinations while moving your fists shorter distances than for "normal" punching. The key to this is understanding how the bag works and how to learn it faster.

First, is bag height. The belly (fattest part) of the bag should be close to your mouth or nose. Many people have it way too high, which leads to bad form or improper and ineffective punching technique.

Next, change the name from "speed" bag to "control" bag. As you gain control of the more efficient, short arm and fist movements necessary, (by starting SLOW), then speed will come automatically with practice. The primary goal is to keep the bag going, no matter how slow that is - Even if you have to count the rebounds at first. (You will quickly hit faster than you can count). CONTROL is the key. In fact, the BAG is never out of control - YOU are. Once you can control the short punching, circling movements needed - - then the bag will simply be in the way of your fists (and elbows) and do whatever your fists tell it to. A tip is to make very small circling movements with the fists, no matter what "punch" you use. Say your repetitive jabbing motion is a 12-inch circle. Keeping power or force the same, if you can shorter that 12-inch movement to 6-in, your fist will arrive at the target site in half the time. Viola! A faster punch by shortening the movement. To get faster, swing smaller. Speed is often a function of distance. With PURPOSEFUL practice (i.e. Not slamming away at the bag) you will increase your punching POWER along with the increased fist speed.

The speed "control" bag is simple to understand. If you hit it only from the FRONT, as most boxers do, the next punch should arrive after an ODD number of rebounds (1, 3, 5 or 7). Most people know the hypnotic "triplet rhythm" of the speed bag being hit. The basis for this cool "beat" is the accents of the sound. The first rebound (off the fist) is the loudest, the second rebound (by your face) is a little softer, and the third (away from you is barely heard, and runs into the returning fist which quickly adds the next accented punch as the fist connects. 1-2-3, 1-2-3... it's the sound we all love. It is the same sound done slower or faster. Try and feel that beat, but if three rebounds is "too fast" for you, (or you refuse to slow down or hit softer...) than use 5 rebounds. The bag will be in the same position after 5 rebounds as it as after 3, in position to be hit from the front again.

Most jab, straight punch and crossing combinations can be practiced with FIVE rebounds as well as THREE rebounds. Hooks are a little different. To practice Repetitive Hooks (i.e. Left Hook, Right hook) combinations, Use an EVEN number of rebounds (two or four). Four is best to start off with. This works because "the next punch is coming from the opposite side from the last punch", and the laws of speed bag rhythm demand it.

To mix hooks with other punches, the number of rebounds needed may vary, depending on the angle of bag rebound and the angle of your fist as it connects. As and example, a "left hook" may follow a "straight right" after 3 or 4 rebounds, depending on the bag angle established by the right fist, and the angle your left hook enters. Practice this slowly and watch how the bag angle changes! Also, after a left hook, the left fist can return for a left jab on either 3 or 4 rebounds, depending on the rebound angle. Either way, the speed bag will force you to keep you hands up for combinations. By the way, the "hands up" ready position is also seen in most other sports.

For conditioning, the speed bag "pumps" your shoulders and arms. You will quickly feel the outer deltoid burn with repetitive punching. Also, if you can do it long enough, you can also get cardiovascular benefits, raising your heart rate and breathing harder. (You need to be able to punch it for several minutes to really get this benefit, but with time you can punch for long periods of time). For a total body workout, join the speed bag with a stationary cycle. Talk about coordination! Punch and ride at the same time!

With a little patience and practice, you will quickly find the speed bag helps you pick off moving targets a foot or less from your face very quickly. But watch out... if you happen to play any other sport that requires fast, efficient hand speed (softball or volleyball anyone?) than it will also help in those areas also.

Train often and safely boxing site

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About Pacquio

By Robert Morales
Promoter Bob Arum on Wednesday said that, contrary to one report, he has not completely given up on holding a Nov. 13 fight between Manny Pacquiao and Antonio Margarito in Las Vegas. But he did say the definite front runner to play host is Cowboys Stadium in Arlington, Texas.  Arum said he pulled Margarito's request for a license off an Aug. 9 Nevada State Athletic Commission meeting because of logistics, not because he does not want to hold Pacquiao-Margarito there. He said there remains a chance the fight could be held in Sin City. "Yeah, but I would say Cowboys Stadium is the overwhelming favorite," Arum said. The veteran promoter, speaking via telephone from his summer home in Beverly Hills, said it made no sense for him to have Margarito appear again in Nevada next week with an Aug. 18 hearing with the California State Athletic Commission on tap. It was the California commission that revoked Margarito's license after he was caught with plaster inserts in his hand wraps prior to his January 2009 fight with "Sugar" Shane Mosley in Los Angeles. "We just told (Nevada) the California commission had given us Aug. 18 and so there was nothing for them to decide Aug. 9," Arum said.  Margarito went before the Nevada commission last month and by a 4-1 vote, he was told he needed to re-apply in California first before he would be considered for a license in Nevada. Texas has told Arum and Margarito the same thing, but Arum sounded more confident that Texas would actually license Margarito under those circumstances. "I know no matter what California did, the fight would go on in Texas," Arum said. "I'm not sure of anything with the Nevada commission, even if California gave him the license back. I don't know what the hell the commission would do in Nevada. I'm not taking any chances here. "I'm meeting with (Cowboys owner) Jerry Jones a week from today, and if there's a satisfactory deal - which I assume there will be - then we will probably finalize the match. I don't know where the commission in Nevada is coming from, I know where the commission in Texas is coming from. They say once you go to California, then up or down in California, we can give you a license."Marquez Still Going Strong Juan Manuel Marquez this past Saturday showed he remains an outstanding fighter at age 36. With an uppercut that is downright beautiful, there can be no doubt about his final destination - the International Boxing Hall of Fame.The question is, how will the rest of his career play out on his way to Canastota, N.Y.? He has made it known he wants a third fight with Pacquiao. He said that in the days leading to his convincing victory over Juan Diaz at Mandalay Bay in Las Vegas, and immediately afterward."He just can't understand why Pacquiao, if he doesn't have a dance partner, why doesn't he fight him?" Eric Gomez said at Tuesday's news conference in Los Angeles promoting the Sept. 18 fight between Sergio Mora and Mosley at Staples Center. Gomez is matchmaker of Golden Boy Promotions, which promotes Marquez."He just can't get it out of his head," Gomez said. "He would love to fight Manny because he feels that he has his number. He feels he just has to make a few adjustments and he'll be able to beat him. I guess we won't know."Well, Pacquiao has a tentative dance partner - Margarito. And Arum, who promotes Pacquiao and Margarito, on Wednesday reiterated what he said to BoxingScene.com's Lem Satterfield, that Marquez would have to prove to him that he can fight successfully at a higher weight the way Pacquiao has before any trilogy can happen."I'm not going to sell a fight to the people I don't truly believe in," Arum said. "I don't believe Marquez is capable of moving up in weight like Manny did and fighting at a higher weight, based on his performance against Floyd Mayweather."Arum said a Marquez victory over Andre Berto, Joshua Clottey, Timothy Bradley or Devon Alexander would give him cause to seriously consider a third fight."He fights one of those guys and beats one of those guys, then it's an easy sell, this third fight, because the first two were very good," Arum said. "Without that, I can't in good faith promote it. If I'm wrong about Marquez and he demonstrates it to me, then he will have demonstrated it to the people and then we would have a hot match."I, for one, didn't get excited over his performance against Diaz. Diaz is a nice kid, but he's a shot fighter. Paulie Malignaggi beat him worse than Marquez did."So, What Then? That leaves Marquez against either junior welterweight champion Amir Khan or Michael Katsidis as the two most feasible fights, especially now that it appears Bradley and Alexander are going to fight each other.  "Amir Khan's still in L.A. and he's going to be honored Saturday on Pakistani Independence Day at Exposition Park in L.A.," said Golden Boy CEO Richard Schaefer, who said he was scheduled to have dinner with Khan this week. "We're going to discuss a little more now that we know who won (between Marquez and Diaz) and what's out there. My understanding is that HBO and Gary Shaw and Don King are very close on finalizing an Alexander-Timothy Bradley fight. So that basically, I think, takes care of that."Schaefer suggested that a lot of what might happen depends on whether Marquez wants to stay at 135 - where he has two lightweight title belts - or move to Khan's 140-pound division. "If he wants to move up to 140, Amir Khan would be the logical opponent," Schaefer said. "If he decides to stay at 135, then, obviously, it's going to be Michael Katsidis."Katsidis is the mandatory challenger for one of Marquez's two belts."The WBO, in fact, informed us today of the negotiating period for a Katsidis-Marquez fight," Schaefer said Tuesday. "If Marquez is not going to fight Katsidis, they're going to strip him." Gomez said that if Marquez is never able to get Pacquiao - with whom he has a draw and a loss - in the ring again, a nice consolation prize would be for Marquez to become the first Mexican national to win world titles in four weight classes. He could accomplish that with a win over Khan. "He has it in his head that he would love to win that fourth world title," Gomez said.Khan-Marquez in The UK? Gomez spoke in hypothetical tones about how big a fight between Marquez and Khan would be in the United Kingdom."He would love to fight Juan Manuel," Gomez said of Khan. "He's willing to fight anybody else. He said Bradley, also. But he's a businessman. He knows that probably Juan Manuel would be more meaningful. It would be more money. Juan Manuel's a legend. In England, he (Khan) thinks that it would be huge. "In the UK, Juan Manuel is well known, just like (Marco Antonio) Barrera was. And he (Khan) feels that Bradley, even though he may be getting a lot of publicity out here, it might not mean as much in the UK."Marquez: Pacquiao faster than Mayweather A few days before dispatching Diaz, Marquez was asked to compare the speed of Pacquiao and Mayweather, both of whom he has fought. "They're both fast," Marquez said. "I think Pacquiao is maybe a little quicker. But Mayweather's defense is incredible."Mora Goes Back To Drawing Board Mosley was asked Saturday in Las Vegas if he noticed that Mora threw a lot of body punches in his stoppage of Calvin Green in April in Las Vegas. He said he did, and that perhaps Mora was maturing a bit and that he was maybe getting tired of hearing all the talk of him having little power. Mora (22-1-1) has six knockouts in 24 fights.Mora's longtime trainer, Dean Campos, on Tuesday was queried about that. He said that indeed, there was a meeting of the minds that led to some changes."That was all by design," Campos said of the body-punching in Mora's seventh-round TKO of Green. "We went back to the gym and pretty much slowed everything down. We looked at the body-punching we wanted to do, the head shots."And I told Sergio, 'Maybe you're not a big one-punch-shot-guy to the head. If you work the body a little bit and bring it up back to the head, you're going to break guys down that way.' There are different ways to skin a cat."Campos said this new plan of attack can only help Mora in the long run."It's going to play a big part and it brings more variety to his game," he said.A victory over Mosley would be big for Mora, Campos said. "Then he can say he beat a real, real tough fighter because everybody knows how tough Mosley is," Campos said. "And when you do something like that, I don't care who you are, you gotta acknowledge it."The roughest fans we have, the biggest haters Sergio has, they're going to have to sit back and say, 'I gotta rethink what I thought about this guy.' "De La Hoya Insists He's Not Coming Back More than one reporter, including this one, has heard that De La Hoya is coming out of retirement. De La Hoya was approached about a potential comeback at last week's workout for Marquez in Hollywood, Calif."I haven't even thought about it or discussed it with anybody," De La Hoya said. "I'm completely, absolutely, positively for sure retired. I maintain myself. I try to keep myself below 165 by running and by doing exercise."I do that because I want to stay in shape, not because I'm coming back. So there's nothing there."Prior to that declaration, Golden Boy's Gomez also assured BoxingScene.com there was nothing to the rumors. He said it was "our job" to make sure De La Hoya stays retired. Interestingly, another Golden Boy executive - who wished to remain anonymous - on Tuesday said he found it curious to hear how often De La Hoya jokes about fighting again at news conferences. He does it at almost every one.The Golden Boy employee said he was starting to wonder if we just might see De La Hoya in the ring again.

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