Does heavybag training make sense for a home workout?

Posted in Fighting by quadriceps on April 8, 2011

Heavybag training is a great conditioning exercise, and it’s an essential part of self-defense training too. But often, people find it hard to work out with the heavybag at home. This is because it takes up a lot of space and it’s really noisy.

To really get a good workout with your punching bag, you need at least five feet around the bag. More room would be even better if you have the space to let the bag swing freely on a chain.

Most people don’t have a big space suitable for the punching bag. Since it takes at least a 10 by 10 area, this is a lot of floorspace that lots of folks are unwilling to give up in their homes.

But a more pressing concern is the noise and vibration caused by the heavy bag as you punch (or kick) it. It can shake the entire house and nobody wants to be in a home while someone is working out with a heavybag attached to the rafters or floor joists. To reduce heavybag noise, you can try mounting the bag from a more sturdy mount, or try using some rubber between the bag and the mounting point. But generally, it’s a losing proposition when it comes to coexisting peacefully in a house that someone is using as a makeshift boxing training gym.

So yes, you can get a good workout if you have the space and don’t have touchy neighbors or housemates. But often, the best option is to join a boxing gym.


Protect your knuckles when you punch

Posted in Fighting by quadriceps on August 12, 2010

Everyone knows you should protect your knuckles and hands during boxing workouts and martial arts training. But fewer people realize that anyone who expects to get into any sort of fistfight needs to be prepared to protect the knuckles (and hands) or they’re faced with the prospect of getting a serious hand injury.

This is especially true for bouncers, security guys, bodyguards, and anyone in a job where they’re exposed to drunk and disorderly people.

Protect the hands during fights

Gloves are not just for keeping your hands warm and clean. If they’re designed right, they can also protect you from injury:

  • Gloves with tough leather or kevlar offer abrasion resistance
  • Gloves with hard knuckles offer impact resistance for fighting or motorcycling
  • Gloves with foam palm pads (or removable gel liners) protect the palms from falls or the jarring vibration of motorcycle handlebars

Most well-made protective gloves are marketed towards law-enfocement officers, the military, and people in the physical security business. These gloves are called tactical gloves and they are not cheap, but they’ll serve you well if you get into a rough situation.

Check out some sap gloves if you’re a bouncer, or spring for some hard-knuckle gloves if you plan to ride an offroad bike.

Knuckle Pushups: Do They Help Your Punching Power?

Posted in Fighting by quadriceps on July 25, 2010
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It stands to reason that knuckle pushups help to improve your punching technique. After all, they simulate the punching movement. And since you’re supporting yourself on your knuckles, they strengthen your knuckles, hands, and wrists.

But does this logic really hold up to a thorough analysis?

Which knuckles are you using?

During knuckle pushups, you have a choice: either support yourself on the two “big” knuckles, or on the three “smaller” knuckles on the “outside of your hand.

Some fighting systems — particular “traditional” martial arts — have you punch using the two big knuckles near your thumb. If that is how you like to punch, it is also how you should support yourself during your knuckle press-ups.

On the other hand, if you just want to strengthen your wrists, feel free to use the three smaller knuckles. Your wrist aligns more naturally when you support yourself on those knuckles, so things will be easier. Plus, you’ll have less knuckle bruises to deal with.

Improved range of motion

The good thing about knuckle push-ups is that they improve (or increase) your range of motion. This gives you a greater stretch in the pecs and deltoids, and makes the exercise harder than the traditional version.

Knuckle conditioning: is it for real?

But let’s get right down to it. You really want to do knuckle push-ups because of the knuckle and hand conditioning aspects of the exercise, right?

Ask yourself if this is really important? You’ll never make your hands hard enough to withstand a damaging punch to your opponent’s forehead, elbows, or canine teeth, so what’s the point really?

Knuckle conditioning is mostly a myth. You’re better off worrying about full-body conditioning, skill training, and fitness.

Can’t find a boxing gym? Try this.

Posted in Fighting by quadriceps on February 12, 2010

It can be hard to find a boxing gym unless you live in a densely-populated area. And if you do find one, there’s no guarantee that you’ll like the trainers.

Wouldn’t it be nice is you had access to top-notch trainers whenever you wanted? You’d easily learn virtually everything there is to know about fundamental technique, and when you were ready to step it up a bit, you’d have access to the sorts of advanced moves and tricks that give you the opportunity to live up to your full potential.

The world’s best boxing trainers

Did you know that you can get boxing lessons from celebrity trainers like Jeff Fenech, Kenny Weldon, and Freddie roach? There’s only one catch: the lessons are on DVD.

So if you can’t travel to Hollywood to train with Freddie Roach, or make the long journey down under to Australia to take some lessons with Jeff Fenech, don’t despair. With today’s technology, in-depth boxing instruction is as close as your TV set.

There are lessons available for all skill levels from rank beginner to advanced intermediate, and no matter your own personal style you’re sure to find something that’ll work for you.

You don’t have to find a boxing gym just to get basic instruction anymore. Now, you can spend your time in the gym wisely: by sparring, doing partner drills, and enjoying the company of fellow boxing enthusiasts.

For less than the cost of a single lesson with a trainer, you can get advice and instruction from Freddie Roach or other world-famous coaches. And best of all: you can be sure that you’ll get nothing but the facts, from an articulate, experienced trainer who has been around and seen it all.

If you worry that your local boxing coach doesn’t really know what he’s talking about, or if you think that he’s giving you generic advice that doesn’t really take into account your own personal body type or fighting style, it’s wise to double-check what he’s telling you by watching boxing instructional DVDs.

OK, you know as well as I do that you’re not going to turn into a champion boxer just by watching DVDs and shadow-boxing in front of the mirror. But you will get the best advice available from professionals whose careers and reputations are riding on the results they get from their fighters.

You owe it to yourself to double-check every aspect of your training, fitness, diet, and your approach to the sport. After all, when you’ve digested all the information available to you on DVD, you’ll be confident and competent when you finally do manage to find a boxing gym in your local area.