Pad work is a great way of having fun whilst completing your cardio, which as you know is both good for the heart and speeds up fat loss when cutting. It's tough both physically and mentally and is one of the best forms of training to combat stress. Here's some fun ways you can include in your training:
1) High Intensity Interval Training (HIIT): 10 rounds of 20 seconds maximum effort punches, alternating with 40 seconds of a lower intensity exercise such as sit ups.
2) Tabata: 8 rounds of 20 seconds max effort punches, alternating with 10 seconds rest.
3) As part of a circuit to raise the heart rate, for example:
- 10 Squats
- 10 bent over rows
- 10 push ups
- 10 sit ups
- 20 seconds punches
That's great but what muscles am I training?
When throwing a punch you'll work the chest, triceps, lats, abs, deltoids, flutes, quadriceps and hamstrings. So not only are you shredding fat you're also activating a lot of muscles!
These drills can use hooks, jabs and uppercuts. Here's how to perform each safely.
Holding the pads for a hook: Brace the arms whilst rotating the shoulders and torso slightly to meet the punch, therefore absorbing most of the impact.
Throwing a hook: Allow hand to drop slightly to allow the shoulder to role, as this takes place the hand comes round and up with the hand rising.
Holding the pads for an uppercut: Brace the elbow, shoulder and wrist when the uppercut is thrown, also perform slight flexion of the hip to absorb more of the impact.
Throwing an uppercut: Allow shoulders to rotate slightly away from pads, the back foot rotates to point towards the opponent, the punch should land with the elbows behind the fist and the knuckles parallel to the ceiling.
What body position should I adopt when holding the pads?
Typical stance position, but with your shoulders square to the opponent and the pads held shoulder width apart, slightly in front of the face, keep the elbows down.
So after reading this you should now be able to include some padwork in your training, thanks to Origym for the Boxing Padwork Course!
One of the most common questions I'm asked is 'Can I use X for HIIT/LISS?'
So if you haven't got boxing equipment, and don't wish to invest in some pads and gloves here my friends, is the answer...
Best equipment for HIIT Training:
1) Spinning bikes
2) Outdoor Sprints
4) Rowing machine
Best equipment for LISS Training:
1) Your feet (yes walking!)
2) Cross trainer
3) Recumbent bike
Eccentric training is a training system which pushes your muscles past their normal point of failure by focusing on the eccentric contraction, this is the contraction where the muscle lengthens as opposed to a concentric contraction with the muscle shortens. For example in the bicep curl the eccentric part of the movement is lowering the weight and the concentric part of the movement is raising the weight, therefore with eccentric training we will focus on increasing the stimulus on the muscle whilst lowering the weight.
One way of including eccentric training in your workout program is by using forced repetitions; you will need a partner for this one. If you are using forced reps your partner will assist you in the concentric phase of the movement as you will be using a way that is too much for this section of the exercise, it will be whilst lowering the weight during the eccentric part of the movement that you will be putting an increased workload on the muscles. For example on a bench press your partner will help you lift the barbell up and you will lower it by yourself, therefore using more weight and overloading the muscles more than a usual bench press.
If you don't have a partner you can use bodyweight negative's for eccentric training. For example in a pull up you will jump up to the top of the bar and lower yourself slowly down, therefore using more of your body weight in the eccentric part of movement then you are in the concentric section of the pull up. This is useful when starting out with pull ups, as many people can’t handle their own body weight at first.
Another way you can use eccentric training is by using two up one down negatives. You will use both limbs to raise the weight and just one to lower it. For example when doing a leg extension, use both legs to raise the weight, then take one out and lower the weight slowly down back down. Repeat for the desired amount of reps and then swap legs.
The fourth way to use eccentric training in your program is the change the tempo of your lift. You will need to raise the weight at your usual speed but then take 3 to 5 seconds to lower the weight back down. For example when squatting, move upwards at your usual pace but take 3-5 seconds to lower yourself back down.
The best way to use eccentric training is at the end of your workout on your last lift.
How to include eccentric training in your program safely:
• Always warm up and cool down properly.
• Ensure adequate recovery between sessions as eccentric training boosts the intensity of your workouts.
• Do not expect to use more than 40% extra weight on the eccentric part of the movement, start off lower and increase as necessary.
• Use a spotter as you're using extra weight!
• You are stronger in the eccentric part of the movement then in the concentric part.
• Use eccentric training at the end of your workout to boost the intensity.
• You should limit the frequency at which you use eccentric training to ensure adequate recovery.
• You are 30 to 40% stronger eccentrically!
• It is a great tool for bursting through through plateaus.
Laura Ciotte is a personal trainer and tutor/assessor for trainee personal trainers. She is based in Worthing, West Sussex and likes travelling, motorbikes and good food.
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