The Four Dimensions of Boxing

I don’t remember where I found this article about boxing. But I found this to be very interesting and wanted to post it up here for anyone to read. I can relate to how boxing is facing your fears through firefighting. But I can also relate it to life and standing up and being in charge of your life despite your own fears.

The Four Dimensions of Boxing

I had an opportunity to go out for drinks and sat with a retired boxer. He learned to box in the Army and when he left he entered the amature ring. I was fascinated with his stories and he was more than happy to show me some moves but more important , teach me his philosophy.

Boxing is known as the Sweet Science.  Boxing is more than a sport, and is more about learning how to face personal fears than about hitting and getting hit.

Boxing for Everyone is about getting in shape.  A Boxing Workout begins with Jumping Rope and progresses with different kinds of jumping drills, ab and core work, Shadowboxing and the most favorite, punching a Heavy Bag. It is a great all body, cardio workout, AND you go through the motions and learn all boxing fundamentals.

Boxing has a dialogue learned when learning how to Spar.  When you don headgear and a mouthpiece, raise your gloves to cover your face, you will enter the ring of facing your fears.  Learning to Invite the punch instead of  freezing or fleeing is very powerful.

Living a boxer’s lifestyle is about applying what you have learned in the gym to everyday life.  We are constantly moving and interacting, even when sitting.  Through simple awareness drills, you can come to live life in a more engaged sense of mental, physical and emotional union.

Boxing is all about Stories; everyone has stories; when we tell the stories differently we are changed; when we follow the stories we fill in our own Map with newly found experience.


Sisyphus smiling

TRAINING– Powerlifting gives me purpose. To become stronger than I was yesterday. Gravity doesn’t change. It will remain constant today and tomorrow. I either get stronger or I improve my technique… But gravity never changes. This journey is about overcoming obstacles. I’ve had my fair share of injuries and setbacks. I’ve pushed that boulder up the mountain to only have it roll back down again as soon as I hit an injury. But my character never wavers…it builds. You’ve all been there before. This is my journey and even when I make it to the top of my mountain that mountain will only gain more height and I must push this heavy boulder further…climb higher. The key  to realize is that I enjoy pushing that boulder up this wretched unforgiving mountain…that weight on my shoulders..I don’t wish that this rock were to get lighter..I wish to endure more… gives my training purpose.
“The struggle itself toward the heights is enough to fill a man’s heart. One must imagine Sisyphus happy.”

Sisyphus by Titian, 1549

Sisyphus by Titian, 1549 (Photo credit: Wikipedia)











Normally, I have a Bulgarian mentality when it comes to training. I like to lift heavy and lift often. High frequency and high intensity. In the last year I have learned to be more patient and to bring down the intensity. This is due to injuries.

Unconscious Competence

Getting to Unconscious Competence.

In my preparations for the possibilty to become a captain on the fire department I have been reading up on ways to improve my learning abilities and also understand what it takes to learn so I can apply it to training when I am the instructor. When it comes to anything it is important to know how something works that way your knowledge of a subject can be much deeper.

Experts say that there are “four stages of learning”.This  is a model to pay attention to when you are learning about everything from training to nutrition and lifestyle choices. For matters of ease we can change it to the “three stages of learning”. They are (1), conscious incompetence; (2), conscious competence; and (3), unconscious competence. No sense in worrying about unconscious incompetence, that person is basically clueless!

Only a few amount of people really reach  “unconscious competence”, it should be everyone’s goal  to reach this level. It is truly a process and can take years. You need to be patient! If you have valid concepts to share in training, diet or lifestyle choices, you will ultimately witness in yourself the three stages of learning listed above.


The individual does not understand or know how to do something and does not necessarily recognize the deficit. They may deny the usefulness of the skill. The individual must recognize their own incompetence, and the value of the new skill, before moving on to the next stage. The length of time an individual spends in this stage depends on the strength of the stimulus to learn. – Wikipedia

Training example: Someone is learning to squat. They are not getting depth and really just want to get on with a metabolic conditioning workout because they need to get “sweaty”. They don’t put any value into getting stronger and therefore do not put the effort into perfecting the lift. They cannot see that without strength and muscle mass they will be unable to make significant changes in their body composition.

Nutrition example: Someone proudly expresses their new found interest in nutrition and communicates that they have started eating Ezekiel bread and have cut out fats. They have recognized the importance of nutrition, but are misguided in their food quality selections.

Lifestyle example: Your client says they are getting 8 hours of sleep, and tells you they slept from 2 am to 11 am; they are very proud of that. They feel good with the amount of sleep, but need to get the timing of the rest correct in order to take full advantage of the rest, meaning early to bed, early to rise.


The individual understands or knows how to do something. However, demonstrating the skill or knowledge requires concentration. It may be broken down into steps, and there is heavy conscious involvement in executing the new skill. – Wikipedia

Training example: A person is squatting and really knows the importance of getting strong, but is so focused on getting the movement correct, that they move through it too slowly, and need constant cues to keep them moving fluidly.

Nutrition example: Someone is eating a low-inflammatory diet, but are mortified to find out that the Nori they are eating is cooked in soy oil.

Lifestyle example: A person is eating well, training appropriately, and getting to bed early! But they work all day and have little quiet time, they need to constantly be reminded  about integrating it into their busy life.


The individual has had so much practice with a skill that it has become “second nature” and can be performed easily. As a result, the skill can be performed while executing another task. The individual may be able to teach it to others, depending upon how and when it was learned. – Wikipedia

Training example: A person has the squat wired, they know how to do it, when to do it, and how to teach it. They can perform the lift perfectly without much thought; it comes automatically. They can monitor loads and coach others with every aspect of the skill.

Nutrition example: Someone has come up with a new recipe for burgers, with pasture fed meat and pineapple in the middle and avocado on top. They never mention a bun any more.

Lifestyle example: Somebody is skipping training because they traveled the day before and didn’t eat because the food was so atrocious. They realize they are not prepared to be productive,  they have come to this conclusion on their own.

Of course these examples are very idealistic, but in one aspect or another, you have all the pieces put together on what the learning model is.

Hardcore Occupations – Nurse

I was visiting someone in the hospital and I was just observing things happen around me and I was very impressed by the nurse and the rest of the staff. We all know hospitals suck but these men and women are in the shit everyday and they have to work very hard , no matter what is going on.

The nursing career is a very tough field to get into. Nurses have to complete a lot of schooling and they have to work nights , weekends and holidays. They see a lot of bad shit and they have to be able to turn it off when they go home to their families.

Nurses are angels and they kick hardcore ass.

I hope that those who get us healthy will always try to be healthy by remembering to exercise and eat well.

Life Hardcore (LHXC) Clothing Optional. Old School

Hippolyte triat 1850

19th century strongman and businessman Hippolyte Triat , read about him at The Quest for Victory.

Having A Purpose, Lifelong Hardcore

Lets look at things from a better perspective. Right now you have the elite athletes of the world, they do what ever they do, Baseball,football, powerlifting etc.

Then you have your amateur athletes. They have a few endorsements from smaller companies and can actually turn out a living.  they are aspiring to greater things. They are know very well as potential elite pro athletes.

Then you have our younger athletes who are in high school and college. At the very least their athleticism can bring them school pride and even a good scholarship.

But what about the rest of us. Working one or two jobs,taking care of a family, and then trying to get in a 20 or 30 min workout to top the day off. How about the small business owner who works 80 hours a week and goes to the gym at 4 or 5 in the morning?

Now when it comes to your pros, amateurs and even college level athletes they all have something big on the line and there is pressure to succeed because if they don’t then they lose big money,endorsements , scholarships, and celebrity status.

But when us regular folk get hurt we can’t train either…can’t go food shopping can’t take care of our kids…etc.

And what of the industrial athlete? Firefighters, police, military, EMS, construction workers etc.

So  isn’t this whole thing upside down,

Creation of a community

Right now the world pulls for people to not bother trying to get healthy … to stay on the couch and eat the unhealthy food advertised in media.  Yet there is plenty of information about ways to get moving, how much to exercise, and ways to improve your over-all health.  What is lacking are people coming together to support each other in creating exercise, fitness, and health as a life-long habit.  This community will create a space that pulls to view everyone as athletes, no matter what their level of participation.  We will create the opportunity for more people to experience the fun, energy, and well-being that comes from being in motion.

We will help people starting out get the tools, encouragement, and answers they need to get moving.  After that, we will continue to provide support through people who already have incorporated exercise as a life-long habit helping those who are just starting out.  Just by being accountable to each other, everyone can lift up their level of committment to their habits beyond what they would accomplish by trying to go it alone.

Since the beginning

As Lifehardcore became established on the good old W W W I have found myself being inspired by others who like to train , eat, and think like me. Thank god for this because it is often because of them that I return to write more into my blog. A positive feedback loop that keeps me energized and forces me to stand fast and maintain. So now a community has formed and if you are reading this and thinking that it sounds perfect then say something. Make a point, ask a question give a shout out. Either myself or someone else who stops by from time to time will answer back.

Since the  beginning I wanted this blog to have a purpose.  I realize that to reach it ,it needs to come alive with all of you.


Hardcore Occupations

This window cleaner is one goddamn HARDCORE dude……….

A window washer is rescued after his scaffold got stuck on the 40th floor of 1177 6th ave.

…..And so are the guy’s who will come get them when there is a problem!

North Naples firefighter Javier Spirgatis scales down the Marbella condominium in a rescue training exercise.

Hardcore Occupations – Explosive Ordinance Disposal Technician

Kosovo Police Bomb disposal

I don’t care how much this clothing is supposed to protect a person, getting this close to any type of explosive takes some serious nerve. If you choose to make this your occupation you have to be hardcore! I tip my hat to these folks for being cool under pressure and taking the lead!