I have put together this post to help my personal training clients who do focus pad work with me at the Results studio. I hope though that it will also prove useful to those who use pad/bag work as part of their training. This type of training is one of the best cardio workouts around and is ideal for those looking to improve fitness and reduce body fat. As well as this it can help to improve your reactions, hand and eye coordination and reduce stress after a hard day at work! Many of my clients find doing pad work much more effective and interesting than spending 10-20 minutes on a piece of cardio equipment working at a steady pace.

When doing pad work I use a system of numbers with each number relating to a combination. To keep it simple the numbers also relate to how many punches will be thrown, so for example combination 1 is a single jab while combo 3 is a jab, cross, lead hook.

I will start off by looking at the basic punches used and then there is a video showing the 8 combinations being thrown onto a punch bag. To finish off I will look at ways you can incorporate this type of training into your own workouts.

JAB: 

The jab is thrown with your lead hand, which for many people will be the left. Standing with your left foot forward and jabbing from this side is known as the orthodox stance. If you are left handed you may find it easier to stand in the southpaw stance which means standing with your right foot forward and jabbing with the right hand. When throwing this punch twist your arm in a corkscrew type motion to allow the fist to hit the target with your palm facing down.

CROSS:

The cross like the jab is a straight punch thrown with your rear hand. When throwing this punch pivot off your back foot. Again make impact with your palm facing down.

FRONT HOOK:

This punch is thrown with the elbow up at shoulder height with the shoulder, elbow and wrist in alignment. Normally impact would be made with the palm facing down but can be done with the palm facing towards you as long as you maintain a straight wrist. Twist your trunk and pivot off your front foot.

REAR UPPERCUT:

This punch is thrown with the palm of your hand facing towards you. Aim to roll your hips as you throw this punch to help generate the power.

Combinations:

1. Jab
2. Jab, cross
3. Jab, cross, front hook
4. Jab, cross, front hook, rear uppercut
5. Jab, cross, front hook, rear uppercut, front hook
6. Jab, cross, front hook, rear uppercut, front hook, cross
7. Jab, cross, front hook, rear uppercut, front hook, cross, rear uppercut
8. Jab, cross, front hook, rear uppercut, front hook, cross, rear uppercut, front hook

As well as these 8 I also use 2 combinations, which involve throwing 2 punches with the same hand. Instead of calling out numbers I would just shout out the punches thrown.

Front hand: Jab, front hook

Rear hand: Rear uppercut, cross

1. : 

: If you are working on a straight bag (like in the video) then throw your uppercuts just off the target and focus more on technique rather than power. Or you could replace the uppercut with a cross or rear hook. If you are using an uppercut bag (these are normally shaped like an upside down bowling pin) then you can use the 8 combinations as they are outlined on here.

: Start out aiming to complete 1 minute on either pads or bag and then work up to 3 minute rounds. Try to keep your rest in between rounds to 1 minute.

: As all workouts make sure to warm up and cool down. Good warm ups for boxing workouts include skipping and shadow boxing. Areas to focus on stretching after a workout include your shoulders and back (especially your latissimus dorsi, the large muscle down the side of your back).

: If you are just using a bag/pads but want an all round workout then look at doing a circuit of bodyweight exercises in between rounds such as press-ups, squats, lunges, crunches etc.