WORKOUT SMART


  • Start slow: When beginning a training regimen, whether a new regimen or a regimen that was dropped and picked up again, your body must adjust/readjust to the new stresses placed upon it. Begin with no more than 2 workouts per week for at least the first 30-days before adding a 3rd.
  • Ramp up accordingly: You wouldn’t run a 10k on a whim without preparation so use that same mindset in your bag workouts as well. Pace yourself throughout your workout to ensure you don’t over tax your system. Increase the pace and intensity over a period of weeks. & months depending on your frequency.
  • Proper technique should be your main focus in all your classes. Proper technique plays a critical role in preventing injuries. Proper technique can also elevate your workouts to a new level creating a much more enjoyable experience. Keep the mindset that although the classes are a great workout, you should always consider how precision in your delivery to the bags can transfer over to a real life situation.
  • Focus on your goal. Focusing on a goal gives you a direction to follow with a rewarding end result. Set realistic goals for yourself and try to achieve each one within a respectable time frame. If your goal is to lose 50lbs., set a small goal of losing 10lbs in 1-month. If your goal is strength related and you are looking to build upper body strength, set your goal at being able to complete 10-pushups in 1-month. The goals that you can set for yourself are endless but most importantly, the goals should be achievable and broken up in small chunks. Set a new goal for each month and see what a difference this will have on your workouts.
  • Proper Attire should always be worn and selected to be adequate for the sport you are pursuing.
  • Shoes: We suggest wearing a wrestling shoe such as Asics or Nike which can both be found at Academy Sports. Shoes that are designed for running or Cross Training may cause trainers to roll their ankle. Additionally, the matt is not as forgiving as the pavement and dirt when rotating or pivoting to deliver strikes to bags which may place stress on the ankles and knees. In an effort to avoid stress on these joints, practitioners may find that they avoid pivoting and rotating which causes poor training habits and creates poor technique.

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  • Hand Wraps or Gloves: We suggest wearing some type of hand protection when training as there is quite a bit of bag work in the classes. Hand wraps or gloves are a personal preference and we don’t suggest one over the other. You may also consider wrapping your wrists with boxers tape to help prevent accidentally rolling the wrist when punching.

  • Shin, Forearm & Elbow pads: Again, you should purchase the equipment necessary to train properly in any given sport. Having the proper training gear will not only allow you to train properly but will also make your training much more appealing and satisfying. I highly suggest Shin Guards as we consistently train kicks and kick defenses.

    • Pre / Post Workout: Always be sure to hydrate before & after rigorous training. We also suggest that you take in a small amount of complex carbs prior to training to ensure you have the energy to achieve your goal. Additionally, we suggest that you feed your muscles with a quickly assimilated protein after the workouts such as a protein drink.
    • Vitamins / Supplements: Most of the foods these days are processed which may not be giving you the proper vitamins and supplements for weight loss, muscle growth and/or definition. It is suggested that you seek a qualified professional to help you find the right supplements for what you are trying to achieve. Whole Foods Market has a very knowledgeable staff that could lead you in the right direction. Your body has different demands depending on the type of physical activity you are engaged in and nutrition is said to be the overwhelming contributor to sports performance and of course, your success and goals.
    • Rest: During training we tear down the muscles and create stress on our joints, tendons and ligaments. During rest our bodies repair these stressed out body parts so that they may better handle these new stresses next time. Without proper rest and recovery time our bodies will slowly begin to weaken rather then strengthen which can lead to annoying aches and pains and if allowed to go on long enough, strains and pulls. We suggest allowing at least 1 to 2 days between workouts to allow for proper recovery.
    • Injuries: The most common types of injuries are knotted muscle. Knotted muscles can pull on other muscle groups giving the illusion that what you’re feeling is bone related. We suggest seeking a Sports Therapist or Deep Tissue Massage Therapist before seeking out a Chiropractor as the overwhelming majority will be muscle related and not bone related. Knotted muscles are typically more painful in the morning or after sitting still but seem to be less painful once there is blood flow into that area. Tendon Pulls are also somewhat common and are typically caused from overextending during punches & kicks. These injuries typically produce a burning sensation and hurt worse the more you work this injured area.

    For both these injuries we suggest ice and an anti-inflammatory for the first 72-hrs and mix ice & heat from that point on. Knotted muscles can be worked out in as little as 1 session with a qualified therapist but could take weeks or months if left to resolve itself. Tendon Pulls can take several months to heal and proper care should be taken to avoid overextending these joints during recovery.

    • Training around Injuries: I have been training for 30-years and have trained through broken bones, sprained ligaments and knotted muscles too numerous to count . The key in any successful training endeavor is consistency. Any set back can not only hinder your success in your physical advancements but also in your mental growth. Set backs make it harder to get back in the saddle due to the fact that you are now faced with the physical and emotional challenge of having taken a step back. The best way to overcome these set backs is to work around the injury rather then completely stopping your workouts. You might experience a minor set back in strength & endurance but certainly not a major set back as you might be faced with if you completely stop training for any duration. There are always substitute exercises and heavy bag work that can be implemented to help you to work around injuries.

    Keep in mind that if you are training with any intent on improving you will have to push yourself beyond your limits to some degree and with this physical exertion you will experience minor aches and pains along the way. The most important advice that I can offer is to stay focused on your goal, always give 100% and never give up on your dream. – I just moved it down a line to create separation since the subject slightly changed and it sounds like a good finish.