Benefits Of Pad Work Training: Advantages of boxing pads in training

Boxing Pads training is one of the most powerful ways to teach correct striking skills as efficiently as possible with maximum result output. This is why I have designed a new Pad Work Package for people of all levels and interests.

I have been doing training and studying Martial Arts all my life.

I have tried and tested many training styles to find out which are the most effective to gain the best results quickly.

Pad Work training is designed for those with little to no training experience in Boxing, Muay Thai, Kickboxing or any style, to Fighters who want to tighten up their strikes.

This boxing pads package introduces you to the fundamentals of Striking and, as you progress with the classes, move to intermediate to advanced levels. This includes stance, footwork, basic punches, kicks, knees and elbows and the defense of these techniques.


Boxing Pads Training


Keeps your Heart Healthy

Cardio protects you from heart disease, burns calories, and loses or maintains weight”. 

So how does Pad Work do this? Cardio places moderate stress on your heart and lungs, so you are challenged and put through a grueling workout. These organs are then forced to make physiologic adaptations to support a higher level of physical activity. It is perfectly up to you how you choose to place stress on your heart and lungs. As long as you keep your heart rate up during your workout, there’s no reason you can’t punch, kick, and jump your way to a healthy heart at your local boxing gym. It also makes you the same or more effective in a shorter space.

Improved Total-Body Strength:


All that punching, kicking, and jumping requires a surprising amount of strength. Think about it!

Better Hand-Eye Coordination:


Good hand-eye coordination has a profound effect on total health. It plays a vital role in a person’s gross and fine motor skills. Individuals with good hand-eye coordination tend to have faster reflexes and reaction times and better physical coordination. This is particularly important during aging, as coordination and balance become compromised, increasing the risk of falls.

When you’re tasked with hitting the boxing pads, you must be able to see the target, react to the target, and hit the target, hit while the target is moving and changing position. It’s tough, but with practice, your hand-eye coordination improves substantially.

Decreased Stress:


Almost any form of moderate to intense physical activity can decrease stress. Exercise increases endorphins, boosts mood, works as a form of meditation, and improves sleep. All of which help as a form of stress inoculation.

We sometimes need more than a jog around the block to help forget stressors. When I’m most stressed, I need to “leave it all on the field” and sweat out my frustrations.

During a boxing pads workout, you typically transition between high-intensity exercise and moderate-intensity recovery periods. As a form of HIT Psychology, when you’re pushing yourself through a couple of minutes of high-intensity punching or kicking, you don’t have much mental power left to worry about work or stress about the state of your house. And even during rest periods, you’ll be so focused on breathing and mentally preparing for the next round that it acts as a stress reliever.

Improve Muscle Mass & Weight Loss:


Pad Work is great for improving body composition – and is great for weight loss. This helps you to increase your muscle mass and decrease your fat mass.

Pad Work with hand wraps is an incredible mechanism for improving body composition. It perfectly combines muscle-building, strength training moves and calorie-burning bouts of cardio. With regular participation, there is no reason you will not see changes in your shape and improvements to your fat mass percentage. And if you are looking for a pat on the back from your bathroom scale, you will likely see changes in your weight.


1. Rhythm

Yes, make sure you’re hitting with rhythm. It would be best if you had a natural flow to your movements. PUNCH-PUNCH-PUNCH-SLIP-SLIP. Not…punch punch punch slipslip! It’s not a race. The best way to know if you’re in rhythm is by your breathing and your endurance levels. If you’re winded and trying to exert as much force as possible, you’re probably focusing more on power than rhythm. Use timing! It’s timing that does the most damage. You inflict the most damage when you’re landing a punch right as the mitt is pressing into your punch.

2. Accuracy

Focus on being accurate. Take a little off the power if that’s what it means for you to improve your control. Don’t swing wildly at the mitts and make the madman catch all your punches. Aim a bit and work on your technique. Ensure your elbows and other joints are in place so you’re landing with good support on your wrists.

3. Power

It’s not so much that I have to remind you to work on power, but I listed power here as last on this list so that you can see that power comes AFTER rhythm and accuracy. If maximum power is really what you want to develop, you might as well hit the heavy bag. It would be best if you had the timing and accuracy to deliver maximum power in a professional setting, such as in a fight or on the mit

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