[VIDEO] Marquez explaining how he trains

First video translation (thanks to vacon04) INT: Here we are again with JMM, and now we're going to talk about the boxing equipment that you use Juan. Please tell us about how you work here with the heavy bag and what's the best way to get a good performance. JMM: Well, what you mainly do in the heavy bag is to get your distance. Well the heavy bag is heavy but it's very useful to throw hard combinations and move arount it. The heavy bag is great because it works as an sparring partner or a fighter during a fight. INT: Is it the same if the fighter is a southpaw or orthodox? JMM: Yeah, here with the heavy bag it doesn't matter if you're fighting against an orthodox or a southpaw. The main point of the heavy bag is to throw the jab, practice your lateral movement, and then also throw some hard combinations while moving your feet. INT: Here the punches have to be hard, a lot harder than when using mitts. JMM: Yeah, the heavy bag helps to develop strength, and that's why I don't recomend to use the heavy bag a week before the fight, and also because you don't get speed, but you have to use strength and that's not the best before a fight. INT: And also you need to be moving around all the time right? JMM: Yes, you always have to move around by doing a lot of lateral steps and throwing hard combinations. INT: It came to my attention your combinations. JMM: Yes, you're throwing your jab, always moving around and doing a lot of body movement, using side steps and then using your body to rotate and then with that energy you throw a hard hook to the body and then to the head. INT: And that's why you throw short hooks and not long hooks. JMM: Yes, the power comes from the rotation and not from the arms, and that's why you don't need to throw long hooks to generate power. INT: I also noticed that the punch to the liver is not thrown from the outside, but that it's a little bit straight. JMM: Some boxers throw the long hook to the liver from the outside, but the rules says that it's actually a short hook thrown to the middle of the bag, not to the outside. INT: And then you can do a lot of other combinations JMM: Yeah, then you can do some hard combinations such as a hook to the liver, upper, right, hook, another hook and then finally a hook to the head. You can throw 4, 5 or even more punches. INT: Now, are there different types of heavy bags? JMM: Yes, there are different types, some are smaller and help you to get speed, some are even longer than this one that are heavier but I don't really know what are those for. I like heavy bags like the one that we have here. INT: And after using the heavy bag you go to the double end bag? Or how is it? Do you use first the double end bag, then the heavy bag, or how is it? JMM: Well, first you do some sparring, about 4,6 or 8 rounds. After doing that, you work the heavy bag for another 4 to 6 rounds, and then after that you use the double end bag to develop speed. JMM: For example, you have already done sparring and heavy bag work, and then you move to the double end bag. Here you throw fast shots, fast combinations. He it is mainly about speed and not strength. Also you gain accuracy and at the same time you develop footwork. Something to consider is to throw the jab all the time, always move your body and use a lot of lateral steps. INT: You use a lot of uppers in the double end bag right? JMM: Yes, this bag helps a lot to throw uppers and straight shots, you can even simulate that the bag is your opponent and work on the inside with fast combinations to the body and then uppers to the head. INT: Now Juan, tell us about the difference between footwork while using the heavy bag and while using the double end bag. JMM: With the double end bag you need to move a lot more because you're focusing more on speed, while in the heavy bag you also need to move but you're standing straight a little more to throw hard punches. JMM: Now here in the double end bag as it helps you to develop speed you can throw very fast combinations. Everything here is about speed. JMM: Now is your turn to use the double end bag. INT: Ok, let's see what I can do. JMM: Remember, throw fast combinations, everything here is about speed. Also it helps you a lot to work your jab speed and your counter punching. You always are jabbing and rotating, and then throwing some fast counter attacks. INT: Do you need special gloves for the double end bag? JMM: You need 8 oz or 10 oz gloves, because you need to gain speed and for that you need to use light gloves. INT: Never without gloves right? JMM: Never without gloves INT: What about bag gloves? JMM: You could use those, but there's a high chance that you get an injury because the lower part of the double end bag is made of steel so you could easily damage your knuckles, so it's better to use 8 oz gloves. INT: And about the speed bag? JMM: The speed bag is mainly about speed and coordination. You can keep punching the bag while moving your feet, and even throw uppers but just very occasionally. INT: The idea there is to be 3 minutes throwing punches, and also to make the boxer get used to keep his hands up. JMM: Exactly, and after you have enough accuracy and your hand up, you use it to gain as much speed as possible. INT: Now tell me how to use some combination here in the heavy bag. JMM: You need to remember to throw a short liver to the punch by rotating your body, and not a long hook because that way you'll be exposed. INT: And always to return the hands to the original position right? JMM: After you throw a hook to the liver, most of the time the rival is going to throw you a left hook to the head, and then what you have to do to defend yourself is to keep your right hand up, and that way his hook will hit your glove and not your hand. JMM: Another alternative is to rotate more your waist so that you're out of range for his left hook. JMM: Another thing to consider when attacking is that when you throw the left hook to the liver, he's going to throw a left hook to your head, so you need to be already moving your body to duck that last punch. For every action, there should be a reaction. INT: So it's actually a lot about predicting what's coming up next, even before he throws a punch at all. JMM: Exactly, you need to anticipate your opponent's punches. INT: Normally a lot of people think that it's just about what you can do in the offensive, but they forget that the opponent is also going to react. JMM: Exactly, that's why there's a reaction for every action. It's easy to be throwing punches, but then he can also hit you and that's when things become more difficult. INT: And your opponent also works as hard as you, or sometimes even more. JMM: Yes, your rival also wants to win, but here it's mainly about yourself and working very hard. When you work hard and with disipline, you gain a lot of confidence, that's for sure. INT: You were telling us that one week before the fight you stop using the heavy bag. JMM: Yes, because it's very heavy and it's more about strenght, and also you can injury your wrists while throwing punches at it. JMM: I advise doing more mitts work, and a lot of the double end bag to work on speed and waist movement. INT: And what about shadow boxing? JMM: Well, shadow boxing is also a lot about speed, you do it at the end of your workout. It consists mainly of throwing punches with a lot of speed and doing lateral movement. INT: You need to keep a nice stance to avoid injuries right? JMM: Yes, you need to focus a lot on keeping your legs at a certain distance, because if you don't you could get a sprain or you could even get blisters if you don't balance your weight. INT: Well, thank you very much Juan, thanks for explaining how you do a boxing workout.