Pad work is an effective training method used to help get boxers fight ready, but did you that know it has heaps of mental and physical benefits for people of all ages and fitness levels? Check out our top 5 benefits below:
1. It helps to reduce and/or manage stress It’s no secret that exercise causes the release of endorphins, the feel-good hormones! It’s also a great mood booster generally, it works as a form of meditation, and improves sleep. All of which helps to reduce and manage stress. When you’re focusing and pushing yourself through a couple minutes of high-intensity punching, you don’t have much mental space left to worry about work or stress about relationships. Punching the pads can help you release any pent up negative emotions you might be storing, so if you’re not in a great place, it is a great way to transform your mood. Trust us, those endorphins will be flowing for hours after your workout too!
2. Improves Hand-Eye Coordination
If you have good hand-eye coordination, you’re likely to have quick reflexes and reaction times. This is an important skill to work on, especially as we age, as coordination and balance become compromised, increasing the risk of falls. Pad work is a fantastic way to improve your hand-eye coordination because when you’re hitting the pads, you must be able to see, react to, and hit the constantly moving and changing target. Pads provide a much smaller target (than a bag) so require maximum attention from the boxer to punch on target. It is therefore a must for anyone wanting to develop their accuracy in boxing. It’s certainly challenging, but with practice on the pads, your hand-eye coordination will improve considerably!
3. It improves your cardiovascular fitness Cardiovascular exercise is any vigorous activity that increases your heart rate and respiration and raises oxygen and blood flow throughout the body while using the body’s large muscle groups. Cardio offers a plethora of benefits from reducing health risks to lowering blood pressure. The combos strung together in pad work effectively ramp up your heart rate in a short space of time. It is a high intensity, low impact form of interval training that is guaranteed to improve your stamina and fitness levels. Punch your way to a healthy heart at 12 Rounds Boxing!
4. Improves Total Body Strength
All that jabbing and hooking requires a surprising amount of strength! Participating in regular pad work sessions will lead to a significant increase in body strength in a fairly short period of time!
5. Increases Muscle Mass and Promotes Weight Loss
As pad work simultaneously decreases fat mass and increases muscle mass, it is great for both weight loss and improving body composition! It perfectly combines muscle-building, strength training moves and intense, calorie-burning rounds of cardio. Regular pad work sessions will therefore result in changes to your body shape whilst helping you shed those unwanted pounds – win win!
6. It’s a fantastic mental workout too!
Rest assured pad work isn’t just a great physical workout. It’s also fantastic for improving concentration and cognitive skills, as the boxer is required to remember punch sequences and link combinations which is a tough mental workout!
7. It’s the fastest way to improve technique
Lastly, it is one of the fastest ways to improve technique due to the one-on-one time with the coach. So if you’re looking to step into the ring or want to perfect your angles and punching technique, hitting the pads is a non-negotiable!
Essentially, pad work is a fun and versatile way to improve fitness for people of different ages, strengths and fitness levels! Give it a try soon at 12 Rounds Boxing!
Find something you love and get consistent with it – the physical results will come as a by product of feeling good
After battling with depression and piling on weight Alex decided it was time to make changes.Last April he walked into 12 Rounds Boxing and started our boxing fundamentals programme.18 months later he’s worked his way through our skills levels and is itching to get in the ring and have his first fight.Oh and he’s lost over 4 stone in the process. Check out his before and after pics below!
Results don’t always happen Instantly, they take time and commitment and Alex has certainly put in the work.We are so proud and inspired by him that we interviewed him to hear his full story.
Here’s what he had to say:
What got you into boxing?
I’ve always been really interested in combat sports, boxing and MMA. What also interested me was the mental side of it, the chess game that you play with your opponent in the ring is unlike any other sport I’ve played.
What do you enjoy about training at 12 rounds?
The atmosphere at 12 rounds is amazing, everyone is there to have a good time and really put in work, once you’ve been there more than a couple of times, the coaches know your name, they’re joking around with you and that laidback atmosphere couple with really focussed and high quality training is a winning combo.
What’s been your highlights/biggest achievements?
I did my fundamentals last year in April and around that time I was about 19st 7lbs, I was able to work my way up through the programs, all th way to sparring which I love, and as off the last time I weighed myself I am now 15st on the dot. Losing all that weight is great, but the mental focus has had a huge impact on my mental health and my outlook on life. So really, I suppose my biggest highlight has been all of it, because it’s really helped to transform my health and life 😊
What’s been biggest challenge?
The biggest challenge for me has been getting my head around footwork, anyone can throw a punch but it’s being able to move around and create angles and opportunities that also come with the mind games. It can be quite difficult to wrap your head around, but once you pull of your first pivot and angle out of a combination, it makes it all worth it.
What’s next for you?
For me I’m preparing for when COVID restrictions are lifted and the fight school is back on, my goal has been to fight and before lockdown went into effect i was getting ready to sign up. Now that I’m down to a more natural weight for me, I’m hoping to continue working on my strength and do ruining to get in the best shape possible for a training camp.
What’s your fav class and why?
I have a real love/hate relationship with the bag and burn sessions 😅 if you want a good all body work out, those are the sessions for you; Rich and Chloe are always their to push you to your absolute limit. I also love the technical sessions, learning more about boxing and how to chain all the skills you’ve learned together is really satisfying.
We love Alex’s story and how boxing gives you the mental clarity, focus and feel good factor to keep going. To get results in anything requires consistent practice. Luckily boxing is something that’s easy to get addicted to 🙂
At 12 Rounds our focus on real boxing technique is something we are very proud of. Teaching our members skills by nailing the basics from the ground up is a big part of our ethos. To learn to box properly is an art form, you must get your balance, footwork and hands all working together to throw basic combinations before you can progress.
We also believe that the best people to teach you are those who’ve walked the walk themselves. Our trainers are all competitive boxers and Thai boxers and we are very pleased to welcome new coach Scott Smart to the team. Scott comes with vast boxing knowledge and experience with over 50 amateur fights in the bag.
We’ve done a little Q&A so you get some cool info on the newest member of the 12 Rounds family:
Amateur Bouts:55. Wins – 39, Losses – 16
Previous Club: Islington ABC
Favourite bout– Scott’s favourite bout was away in South Africa. He and his team travelled to South Africa in 2013 to box against the Johannesburg boxing team. They were there for 10 days for a training camp and at the end of the camp they had a tournament against the Johannesburg team. Not only did Scott win his bout, but he also won the boxer of the tournament award!
Toughest bout –Scott was a guest boxer at a show against a travelling team from Denmark. The bout ended with a split decision loss, however the loss wasn’t the toughest part to take. The boxer Scott faced was extremely aggressive, constantly coming forward with little let off. By the time Scott had worked out how to box against him, it was too late. If only he had had another round to go…
Favourite punch –Lead upper cut. “It’s a really nice punch to land”.
Favourite boxer –Pernell Whitaker. Scott describes him as the “perfect southpaw”.
What are you excited to bring to 12 rounds – Scott’s excited to show his perspective on boxing. He is looking forward to teaching his style, whilst working with the 12 rounds members to develop their skills.
What excites you most about joining the team? Making new friends and enjoying what we do!!
We are so pleased to have such an experienced boxer and coach joining the team. If you’ve been thinking of learning to box, even if you just want to do it for fitness, our fantastic coaches are there to teach you the ropes and are in your corner all the way.
Why not join us for a trial session? Head over to our calendar and choose taster session to book yourself in for a free trial.
Ever have that over whelming feeling of not knowing what class to do? What way to train? Doing everything possible then doing nothing? . . . We feel ya!! Especially in this time when there are more free classes than you’ve had hot dinners and everyone’s saying that they will come out of quarantine shredded blah blah… let’s remember this isn’t a weight loss competition or the cross fit games!! . .To start with do something you enjoy. Why would you chose to start running if running is something you hate? Be nice to yourself during this crazy time.
We know that the best workout is always the one you actually do CONSISTENTLY. So instead of thinking which workout will burn more calories, think about which workout will keep you interested enough that you want to keep doing it.
Once you’ve decided what to do. Find a trainer that inspires you. There are literally thousands to choose from online, find one or several that you want to tune into regularly.
At 12 Rounds we like adding a bit of fun and humour to our sessions to keep you entertained as you workout 🙂
So our No 1 training tip is CONSISTENCY IS KEY! With that you need to:
1. Pick you goal- make it achievable and have more than 1. Think about how you are going to know when you reach your goal eg your clothes fit better, you have more energy, you can complete that run in a certain amount of time, you can finally do a set of press ups….Be SPECIFIC and be clear on how you will MEASURE you’re on the right track.
2. Work out a way to reach that goal. Plan the sessions you’re going to do. Make a training diary. Don’t overdo it though and plan rest days too. Rest is just as important as the actual workouts, this is when the body changes and adapts.
3. It’s a marathon not a sprint. If you don’t see results in a week that’s normal, have 4-6 week blocks and go from there. Go back to your goals and do a check in. If you are not on the right track after 4-6 weeks then look at what you can change. More often than not it’s diet related as most of us find this the hardest bit to stick to, but that’s a whole other blog……
If you have any more questions, get in touch. And check out our workouts on the 12 Rounds instagram (@12roundsboxing) you might find that boxing is something that gets you hooked.
[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2020/05/Copy-of-Dan.png[/author_image] [author_info]Chloe Montgomery is a fully qualified Sports rehabilitation therapist, Personal trainer, Level 1 England boxing coach and APPI pilates matwork instructor, armed with 6 years professional experience working with a number or England rugby players and full time at Harlequins rugby club, Chloe has firmly cemented herself in the sporting industry. Chloe has had 10 boxing bouts, which include coming second in the Haringey Box Cup 2019 and also becoming National Champion in the amateur National Development Championships 2019. [/author_info] [/author]
There seems to be a trend at the moment in 13 reasons why blogs. I don’t know why it’s 13 but it seems to be popular so I thought I’d continue that theme in my blog today.
Yes you guessed right, 13 Reason why you need to start boxing
I’m sure I can think of more than 13. Boxing has changed my life for the better. At 12 Rounds we are all about changing lives too. Our members continually report that since they’ve been training with us that they not only feel fitter but they are happier in general.
Here are 13 reasons why you should bring boxing into your life in 2019
1. Ultimate fitness. It will vastly improve your cardiovascular fitness. Think you are fit already? Boxing training is unlike anything you will ever do. Where some forms of fitness like running or cycling will only work the aerobic system. Boxers work in short explosive bursts meaning you work all the energy systems and the body has to adapt to generate power quickly. It will challenge you and condition you like nothing else.
2. Improved physique. Now who doesn’t want a boxers physique? Boxing will give you lean and defined muscles and it will tone and condition the whole body. Don’t be fooled in thinking you are only working your upper body when you punch. Punching power comes from the legs upward therefore leg and core work are a big part of training. Sprints, shuttle runs and leg exercises are all part of a boxers conditioning to build the explosive power needed to throw those big shots.
3. Improved strength and power. Building on the point above, not only are you going to look better but there is no doubt you will be physically stronger. At 12 Rounds all our beginners start wth a press up test and everyone reports a massive improvement within just 4 weeks.
4. Positive mental health. This is my favourite one as it’s what I personally get most out of boxing. If you struggle with low mood, stress or anxiety, boxing instantly changes your brain set by brining your attention back to the present with the focus on technique. Combine that with a natural endorphin rush and you will instantly feel better after a training session. I’m not saying it solves all your problems, but it will definitely lift your mood and allow to take action on whatever is bothering you.
5. Lower stress levels. There is no doubt that punching stuff is one of the best forms of stress release ever. When we are stressed our nervous system releases adrenalin and cortisol to help us get us out of danger by running from it or fighting. These days most of our stress is mental and we have no way of utilising those stress hormones. Boxing helps you literally ‘punch it out’ At the end of a session you will feel lighter and more relaxed. Again it won’t stop you getting stressed, but it will give you a positive way of releasing it.
6. Learn a skill. Boxing training has a purpose. You may or may not wish to take your skills into the ring and compete but you will have learnt a new skill nevertheless. See your progression in mastering that skill leads me on to my next point – self confidence
7. Improved confidence. So you feel better in your body, you’ve stuck to something consistently and you’re seeing yourself progress in a skill. Think this might improve your confidence? You bet it will. Confidence comes from doing and taking action. If you’ve taken on the challenge of learning to box, you’ve made a positive commitment to yourself and your health. You’ve started to value yourself and your body. These are the building blocks to confidence and self esteem. Walking into a boxing gym to begin with can be scary but once you’ve got past this and got comfortable with being uncomfortable, your confidence will grow and theres no limit to what you can achieve
8. Better mental focus and concentration. In todays social media scrolling age many of us have lost the skills of concentration and focus. Learning boxing skills requires a lot of this. The more we practice and utilise the skills of concentrating and focussing the more we develop those neural connections in the brain. It then becomes a more developed neural pathway and will help us be able to focus and concentrate better in our daily lives.
9. Meet new friends. Boxing communities are extremely friendly and supportive. It may seem intimidating to walk into a venue where people are punching each other in the face, but I can assure you after the rounds it’s all smiles and hugs. Particularly at 12 Rounds we strive to create a warm, friendly and supportive atmosphere. Boxing might be a lone sport when you are in the ring but the training is very much about team work. You often work in partners with pad work and bags so you have to communicate and work together. Training is very much about team spirit and encouraging and motivating each other through the tough rounds. We love seeing the close bonds and friendships that form with our members at 12 Rounds
10. Community support and involvement. Boxing brings communities together. Get to know local people and getting involved with your community. We love finding out what our members do and supporting there local businesses. Look out for our local business net-working event coming soon!
11. Better relationships – So your health has improved, your confidence has improved, you feel good in your body and your less stressed. Think this might help your relationship? Many, many people report that they have just become a nicer person since starting boxing and have a better relationship with their partner.
12. Give yourself a challenge – stepping out of your comfort zone is how we grow. If we don’t change anything then nothing changes right? Start by challenging yourself to learn the basics and commit to a month a training. See where it takes you. Many of our members loved it so much they’ve gone on it compete in our white collar shows in front of hundreds on people. Imagine what that does for your confidence.
13. It will make you happier. So bringing all that together, you feel better, you look better, you are full of confidence with have great relationships and are taking on new challenges. Think you might be happier? We do. In fact we swear by it. We fully believe that boxing makes you better at life.
If you are ready to take that first step and join us in 2019 get yourself booked on to our boxing fundamentals course in January here
We also have gift vouchers available in you are looking for a unique Christmas present idea just email us for full details
A huge Merry Christmas from all of the team here at 12 Rounds Boxing. We hope that 2019 is a knockout year for you
Self care is a bit of a buzz word these days. It’s great that we’ve finally recognised that we need to look after ourself but what exactly does self care look like and why do we need it?
I believe it’s completely individual. For some people getting in a weekly exercise class or massage it a walk in the park is enough to keep them on form. I am in awe of these people. On the other side of the spectrum there are people like me. I need massive amounts of rest, regular exercise and lots of time to recharge just to survive the week ahead. Late nights, alcohol and too much people time really take it out me and will completely throw me off balance. Before I know it my mental health starts to slip and anxiety sets in. I become over- sensitive and reactive. Relationships suffer, work suffers. Everything seems hard.
Yet if I just take the time to care for me I can remain strong and avoid those feelings of overwhelm and burn out. I know this and I know what to do but I still get caught out sometimes. When my energy is good I think I can take on the world. I say yes to everything. I forget that I need my downtime to recharge.
Any of this sound familiar?
Understanding and practicing self care is makes us stronger and more able to deal with life’s punches. But if we know this, why can’t we just get ourselves to do it?
Often it’s linked to guilt. Many of us feel guilty for taking even an hour for ourselves . Our self worth is so tied up in always ‘doing’ and achieving.
And sometimes it’s just down to the fact that we haven’t mastered the skill yet. Everything in life – even slowing down, is a skill that can be learned. You just need to set aside time to practice.
Practice letting go and releasing your stress (on the punchbag)
Practice just being rather than always doing
Practising restoring your energy
practice taking time for yourself
That’s exactly what we’ll be working on in my next ‘Punch it Out’ workshop. I’ll be teaching a group of ladies exactly how to put in place self care practices to avoid patterns of stress and overwhelm and stay strong and focussed.
If you know anyone who needs this you can book them a space here
Or give yourself the gift of some me time this December
At 12 Rounds we like to reward our members for their hard work. And who doesn’t like a bit of recognition? Chris Coss has had plenty of that at 12 Rounds. Winning his first fight last year and now our member of the month. I have embarrassed him on many occasions lol
Like most people, when Chris first walked into a boxing gym he felt incredibly intimidated (it wasn’t 12 Rounds btw) He was fed up paying for gym memberships he didn’t actually use and had always had an interest in boxing so thought he’d give it a go. His first session resulted in him being sick in the bin. Yep boxing training is tough
Fast forward a few years and Chris found 12 Rounds and became a loyal family member. Chis said what he loves about training at 12 Round is the support and the level of personal attention you get. You feel valued and people really make the effort. Everyone has time for you. If you ask a question, the trainers will stop what they are doing to answer you. It feels like a very inclusive learning environment for all levels’
Watch Chris’s full video our Youtube chanel here
And that’s exactly what we strive for at 12 Rounds. We believe that when people feel safe and connected, it puts them in the right mindset to learn and develop. Not just in terms of fitness but in confidence too. We love seeing our members progress. There is nothing more rewarding than watching someone grow from being a shy beginner, to confidently walking into the boxing ring and taking on a fight
We thought Chris was well deserving of our member of the month. After witnessing him stay for 3 sessions in a row one night, I thought that he deserved some recognition
Well done Chris! Chris wins a PT session with a trainer of his choice!
If you like Chris’s story and want to find out for yourself how boxing will make you better too, email and come down for a free taster session. We promise not to make you sick in the bin!
It’s been a few weeks since I’ve written a blog, you could say things have been a bit busy. I’ve started training for fight for in July and right now I’m out in Spain on retreat helping my client find clarity and a plan to create her ideal business and life And that in-between boxing
I want to start by telling you a bit about my fight training, how it’s completely rekindled my love for boxing. A month ago I decided I was going to get back in the ring. It’s been 4 years since my last fight. For a while I just didn’t have the energy or focus to put into my own training. Now with our new fight skool programme just starting, it seemed like the right time
To get my training started I re-connected with my old boxing coach. With any coaching whether it’s in sport or business I think it’s so important to find someone that you completely connect with. For me Mark is the only coach who can push me to my limits and at the same time keep me motivated. Over the last few weeks we’ve had so much fun as he’s kicked my ass around the ring again
Here are a few things about boxing I’ve been reminded of over the last few weeks
Always learning In boxing you never stop learning. Not only do I have my own coach but I’m super lucky that I have a team of pro fighters and expert boxing coaches that I learn from everyday. After almost 10 years I’m still learning how to position my feet and set up angles to sharpen my jab and generate power from my cross Team bond Training with a group working to the same goal is something really special. The support and connection in our training group is unbelievable. I’m so proud of the team and the coaches for how much they go out of there way to help one another and make sure everyone feels supported. And there’s the competitive element that makes you work just that little bit harder. You don’t want to be the one to quit. This is what got me through the hill sprints (my least fav thing) a few weeks ago!
After just 2 weeks of training I’m seeing my body and fitness level start to change. My abs which had been buried under a layer of fat have been starting to make a come back. Because I know I ‘have’ to make weight my diet has improved. I’m more conscious of being prepared with my meals and making sure I’m eating enough protein and carbs to support my body. My fitness is def starting to improve to. Consistency equals results. Knowing that you’ve got to be able to survive 3 rounds in the ring is a sure fire way to make sure I make every session
Focus Focusing my mind is something I’ve always struggled with. Working on my boxing skills is like a form of meditation for me. It forces me to concentrate, brings me back to the present and actually calms me down. If you have a very ‘active’ racy mind and find the thought of yoga or meditation terrifying, boxing is a great alternative
Confidence Knowing you are strong in body and can throw a punch and take a punch is pretty powerful. It’s no wonder that boxing is renowned for building confidence. Knowing that I am fitter and making progress all the time def helps me feel stronger and more confident mentally
Fighting is not for everyone but I think that getting learning to box should be. Simply joining the training will give you all of the above If you want to start your boxing journey, we still have spaces in our June Fundamentals course starting Mon 12th June
Drop us an email to email@example.com and pop along to a taster session to find out for yourself