Worthing Personal Trainer

  • Home
  • About Us
  • Become a PT
  • Fitness Blog
  • Contact Us
  • Personal Training in Worthing
  • Online Coaching
  • Fat Loss Bootcamp
  • Free eBook Download
  • Home
  • About Us
  • Become a PT
  • Fitness Blog
  • Contact Us
  • Personal Training in Worthing
  • Online Coaching
  • Fat Loss Bootcamp
  • Free eBook Download

How To Include Pad Work In Your Training

15/3/2017

1 Comment

 
Picture
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

3) Treadmill

4) Rowing machine

Best equipment for LISS Training:

1) Your feet (yes walking!)

2) Cross trainer

3) Recumbent bike


I Want To Do This >>
1 Comment
australianwritings link
15/4/2019 09:01:44 am

Thanks to lauraciottept site for giving us and sharing about training methods and developing the intensity exercise. The alternating and activating the opponent common questions and training.

Reply



Leave a Reply.

    Author

    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.

    Disclaimer

    All the information on this website is published in good faith and for general information purpose only. www.lauraciottept.co.uk does not make any warranties about the completeness, reliability and accuracy of this information. Any action you take upon the information you find on this website www.lauraciottept.co.uk, is strictly at your own risk. www.lauraciottept.co.uk will not be liable for any losses and/or damages in connection with the use of our website.

    From our website, you can visit other websites by following hyperlinks to such external sites. While we strive to provide only quality links to useful and ethical websites, we have no control over the content and nature of these sites. These links to other websites do not imply a recommendation for all the content found on these sites. Site owners and content may change without notice and may occur before we have the opportunity to remove a link which may have gone 'bad'.

    Please be also aware that when you leave our website, other sites may have different privacy policies and terms which are beyond our control. Please be sure to check the Privacy Policies of these sites as well as their "Terms of Service" before engaging in any business or uploading any information.

    By using our website, you hereby consent to our disclaimer and agree to its terms.

    Archives

    July 2018
    March 2018
    January 2018
    September 2017
    August 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    September 2016
    July 2016
    June 2016

    Categories

    All

Proudly powered by Weebly