Partner Training – Week 3

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Partner Training – Week 3 – Box it out for quality time getting fit together!

Boxing together as a couple is a great way to get an awesome workout and let off a little steam. 

So the next time you’re about to engage in a ‘heated discussion’, instead, try throwing on the gloves.

You’ll be laughing and having fun and will soon forget what the issue was in the first place!

Here’s some technique pointers:

First, you’ll each want to work on mastering your technique before you start getting fancy. In general you want to remember that when boxing with gloves and pads the idea is not to ‘kill’ your partner with the hardest punch you can muster up. Instead you should focus on accuracy, speed and technique. Save your power for a punching bag – that will save your partner’s shoulders and minimize injuries.

When it’s your turn to hold the punch pads, it’s important to be in a safe position. Keep your abdominals tight, have your elbows bent and keep your shoulders safe by keeping the pads right in front of your body. You’ll probably find it more comfortable to be in a lunge stance to enable your legs to be able to absorb some of the force. When you only need to use one pad for a punch drill, you can also place the other pad/hand behind the other to again help absorb some of the impact. You should also communicate with your partner – let them know if they’re punching too hard and it’s becoming uncomfortable. You also need to have your mind in the game – if your partner is practicing a hook, be sure you’ve got the pad turned to the side where they should be making contact; if they are practicing an upper cut, be sure the pad is turned down slightly so they’ll make contact as they punch upwards. As you start getting fancy and begin mixing up punches, you’ll need to know exactly what the drill is and ensure you’re quickly placing the pads where they need to be.

Last, it would be very helpful to invest in a private session with a trainer who specializes in boxing technique to ensure you are both punching and using the pads correctly. A couple sessions will be very helpful to assuring you’re being safe and getting the best bang for your punch, so to speak.

Stance:

There is a specific boxer’s stance that enhances power and performance and provides ultimate protection.

• Your feet should be about shoulder width apart and your body should be positioned in a ¾ stance (this means that you’re not facing directly square to your partner but instead are turned slightly to the side – but not facing directly to the side!)  Your feet should be positioned as if on a train track not a tight rope
• Knees slightly bent
• Heel of the back foot is slightly raised
• Hands at chin level
• Lead hand forward
• Power hand at cheek
• Hands in light fist
• Elbows in line with hips (tucked in close)
• Palms facing in
• Relaxed shoulders
• Eyes forward
• Abs tight for control
• Stay on your toes

Jab:

• Hands up, palms face in
• Punch with the front arm – it extends in a straight line at shoulder level
• Palm turns downward at impact with pad
• Elbows stay in line with the hips
• Shoulders relaxed
• Punch in a straight line, keeping elbows in
• Breathe out with each punch
• Stepping forward slightly with the lead foot at the moment the punch is thrown helps the delivery
• Non-punching arm remains in position

Power Punch or Cross Punch:

• Hands up, palms face in
• Punch with the back arm
• Punch is initiated from the lower body as the body drops and then lifts and rotates (foot, hip and shoulder)
• Cue abdominal contraction
• Extend arm out, palm turns downward
• Elbows stay in line with the hips
• Shoulders relaxed
• Punch in a straight line, keeping elbows in
• Breathe out with each punch
• Non-punching arm remains in position

Upper Cut:

• Hands up at cheek
• Elbows at hip
• Palms face into body
• Drop elbow, palm goes upward and then drive fist straight up to the ceiling – like a “piston”
• Punch is initiated from the lower body as the body drops and then lifts and rotates (foot, hip and shoulder) – Use the legs and hips to drive the punch upwards.
• Avoid exposing the core of the body
• Exhale with drive up
• “Target is opponent’s ribs or jaw”
• Non-punching arm remains in position

Hook:

• Hands up at cheek
• Elbows at same hip
• Palms face into body
• Elbow bends 60-90 degrees
• Palm turns downward with forearm parallel to the floor
• Use the legs and hips to drive the punch, rotating to direct punch
• Back foot stays flat / Lift heel of front foot
• Exhale with punch
• “Target is opponent’s side of face”
• Non-punching arm remains in position

For the next week, just practice your punches on three, non-consecutive days. By next week, you’ll be ready for some workout drills and combinations. To purchase a set of gloves and pads, head to your local sporting good retailer.

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs.  She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson.  She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com Note:  As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details. 

Join us for the Couve Clover Run – 3, 7 & 10 miles March 20 @ 9:00am! Celebrate in your festive green while running or walking along an extremely fast and scenic course to support local charities