A Free Boxing Lesson With: Oscar De La Hoya

During these dismal economic times, perhaps the sweet science can relieve a little stress. "Picture some person you hate," says boxing champ Oscar De La Hoya. "Put their face on that bag and just punch at it. Let go of those frustrations." Feel free, by the way, to imagine punching your stock portfolio or some doughy-faced financier.

To glean more boxing insights, TIME visited De La Hoya--who, at 35, is still the most popular fighter in the world--in Big Bear Lake, Calif., where he was preparing for his Dec. 6 pay-per-view bout with Manny Pacquiao, the top-ranked pound-for-pound boxer on the planet.

What's the best part of being a fighter? "When you're in that ring, you can float," De La Hoya says. "You can move around on your toes and feel invincible." Worst part? "The diet," says the welterweight (147 lb. max) who follows a strict organic regimen. "It's horrible."

THE PUNCH

1. SMOOTH START Keep your fist loose as you begin to swing, says De La Hoya. Tension just slows you down and tires you out.

2. TIGHT SQUEEZE When you're halfway to the target, clench to prep for landing.

3. POWER BOOST Just before impact, twist your fist for maximum force.

A LEFT HOOK

1. READ THE MITTS Boxers tend to bounce their hands up and down, De La Hoya notes. So as those gloves come up, prepare to pounce.

2. MAKE HAY As those hands go down, throw a quick hook. But never wind up for extra oomph. "That's telegraphing the punch," he says.

3. SWITCH TO DEFENSE On follow-through, shield your face in case your opponent strikes back. "Don't admire your work," De La Hoya warns.

FOOTWORK

STEALTH MOVE Step on a fighter's foot to keep him stationary. But you must move quickly to avoid the ref's gaze.

SPEED BAG

EASE INTO IT Start out banging the bag slowly, and listen to it hit the platform to help you find a comfortable rhythm.

FINAL BELL

OSCAR SAYS ... To get fit, chop wood and pound tires. And eat deer and kangaroo too. Why? High-protein, low-fat.

Ringside Seats See Oscar De La Hoya give 10 knockout boxing tips at time.com/delahoya