How to hold

Holding the pads needs to be taught initially to help prevention of elbow ligament injuries, such as the dreaded tennis elbow (above the elbow), orgolfer's elbow (below the elbow), which can be suffered without ever hefting a racquet or club. The arms should be relaxed to alleviate the shock factor.The holder must learn to anticipate blows and to absorb their energy in a technique similar to fielding a cricket ball, by using a little give on contact. Reduce risk of eye injury by securing flappy...

The plank also known as the hover and the bridge

Rest solely on your elbows and toes, your body in a straight line from the back of your head down to your heels. Hold for 30 seconds (or as long as you can ) to start, and build up to 60 seconds. Think this is hard Try the side plank, its tougher cousin. Lie on your side. Raise yourself up on one elbow, with the arm bent at 90 degrees, your only other contact with the floor being the side of your lower foot. Hold for a period of time as with the plank. With equipment you can hang from or rest...

The power wheel

Some years ago, among some of the weird and wonderful weight-reducing and slimming advertisements came a contraption that resembled the wheel of a garden wheelbarrow. It was revealed in exalted tones that a quick daily workout with this simple device would not only reduce fat but give you sculpted abdominal muscles. It was a cheap plastic wheel with a metal handle on each side and you knelt down and rolled it out in front ofyou. A couple of years ago I saw the power wheel, and, as one of the...

Interval training

Teaches your body to cope with high intensity work by interspersing anaerobic training with short recovery intervals. It is not the most popular form of training, as you will need to be completely exhausted at the end of each interval. It is extremely hard work but does get results, giving you the potential of improving both aerobic and anaerobic capacity. Anaerobic capacity is improved on runs that force you to use up all your oxygen oxygen debt , and cause a lactic build-up that your cardio...

Fartlek

This excellent training system is not as popular as it should be, mostly due to its almost quaintly vulgar name. I am informed that it is Swedish for speed-play, which is how it would have been better introduced to gain respectability It employs varied pace running. An easy example is the widely-used football training drill in which the squad run at an easy pace but the back marker or markers must always sprint to the front of the squad. Fartlek can be structured beforehand to be run in a...

Box jumps

Side Side Box Jumps

Improves ankle joint strength, improves r , , , push-off from rear foot which is essential in punching, especially regardingjabs and straight punches. You will need a step box, similar to the Reebok version, which must be sturdy and stable, placed on a firm surface. Start by standing alongside box. Jump sideways, two-footed onto box, then off the other side to land two-footed. Continue jumping from side to side, taking two bounces on the box and on landing. As beginner but now taking only one...

Hardgainers workout advanced trainers onlyThe 6x6

I must stress that anyone attempting it should be fit and have been weight training regularly for some months before embarking on it. Rest 2 minutes between each set no abs work, just rest . Sip water between sets. A training partner would be of significant benefit, primarily to spot, but also to encourage each other pre-stretch-6-8 seconds per body part. I set of 15 reps using only the bar this is to warm up , followed by 6 sets of 6 repetitions. This should...

Combinations on the focus pads

Jab Cross Hook Uppercut

If you are starting out, spend a little time just practising a basic jab and cross combination to get the correct range, footwork and feel for the pads. Progress to adding hooks and uppercuts, both of which need professional tuition to produce good, safe technique. Here are some suggested combinations apologies to left-handers, who will have to adapt all instructions to suit a right lead. Where the terms head and body are used, this refers to height and position of pad with reference to these...