A throwback to Spain 2006 when I had a hairline 😆 but more importantly a hard earned Gold Medal to confirm my status as WKA World Champion 🌎 🥇
Please give my trainer @adrianbedlow a follow as he documents his lifetime journey in Martial Arts and outlines his #stepstobecomingachampion ... See MoreSee Less
Working some mitts and some free flowing transitions with the following objectives in mind -
1. Covering and countering off of the same hand.
2. Symmetrically working the lead and rear round-kicks targeting both the legs (inside and outside low kicks) and body.
3. Using Dutch style sequencing to flow between punches and kicks in a way that's advantageous to both bio mechanical leverage and rhythm.
4. Creating a neurological overload for a potential opponent by targeting the head, body and legs in a varied but continuous manner.
The combination breakdown is as follows where C1 connects to C2 -
1. Jab, Cross, Rear cover, Counter cross, Lead Uppercut, Rear Low kick, Lead Hook, Cross, Lead Round Kick (body).
2. Jab, Cross, Lead cover, Counter Lead Hook, Rear Uppercut, Lead Low Kick, Cross, Lead Hook, Rear Round Kick (body).
Have a play with C1 and C2 and let me know how you get on with the connection and transitions @alphapadwork ... See MoreSee Less
🔥🔥🔥 The training room must be over 30 degrees! But we're getting the rounds in still. Embrace the temperature, it isn't often in the UK we have this luxury. Working out in the heat is a great way to keep your body's water cycle ticking over... 😓💪🏽 ... See MoreSee Less
Low Kick Entries - I thought I'd have a play with some low kick entries with the leg kick being a superb way to debilitate your opponent and expose them to NEXT LEVEL PAIN 🤢.
It is often good to set up with the hands and even better in live Sparring or contest conditions so as to utilise the Before > During > After timing which I'll outlay in a more detailed video over on the Alpha Padwork YouTube channel which I would love for you to subscribe to.
I alternate between the order of the entries with very little structure or pattern at all but here's a breakdown of some of the entries demonstrated in this short clip.
1. Jab into Lead Low Kick
2. Jab into Rear Low Kick
3. Cross into Lead Low Kick
4. Lead Hook Rear Low Kick
5. Jab, Cross, Lead Hook, Rear Low Kick
6. Jab, Lead Hook, Rear Low Kick
7. Rear Uppercut, Lead Hook, Rear Low Kick
8. Lead Hook, Cross, Lead Low Kick
9. Lead Corkscrew Uppercut, Rear Low Kick
10. Double Lead Hook, Rear Low Kick
The possibilities are quite endless! Show me your Leg Kick entries and tag me in @alphapadwork ... See MoreSee Less
Alpha Padwork posted 4 photos.
I had the pleasure to work alongside my friend and trainer extraordinaire Scott Laidler @scottlaidlerfitness to create a piece for The Daily Telegraph on how to generate punch power. Naturally this lead us down the path of bio mechanics and here I guide Scott through the lead Hook.
1. Punch power will start from the floor! Imagine trying to punch as hard as you can wearing dress shoes on an ice rink. Not happening! So the feet must be rooted but flexible in range. The lower chain rotation associated with the Ankle, Knee and Hip is pivotal here.
2. Next is the Spine, hip and pelvis rotation. The power will travel from the floor up into the middle region. This is where the core strength drives the pelvis rotation. Imagine driving your car with the hand break ON! Not happening!
3. Finally the structure that will do the damage. The first two large knuckles, fist and wrist should form a straight line to the elbow with the elbow sitting in line or just above the fist. Not below the wrist as you will open the knuckles up to the smaller 3rd and 4th knuckles and risk a break or fracture.
This is just the beginning but it just goes to show what's involved when it comes to generating a knockout punch. 🥊😴 ... See MoreSee Less
The Lead Round Kick. Here I am differentiating between three styles of delivering the lead round kick. It's such a great technique as this powerful kick can be delivered to the opponents legs, body, neck or head.
1. Naked off the lead leg - no wind up just delivered straight from the stance. You gain a lot of speed and the surprise element at the compromise of bio mechanical power.
2. The switch kick - Temporarily making the lead the leg, the rear leg for a brief second as you quickly switch stances before committing to the kick. A great way to balance bio mechanical power with velocity.
3. The step - literally taking a short run up to deliver the lead round kick. This method will in all likelihood generate maximum bio mechanical power at the expense of time, this shot will be telegraphed if you haven't set it up in advance so be careful.
It's always a good idea to set up kicks (especially head kicks) on the back of a good boxing entry but it isn't unheard of to score highlight reel KO's off straight from the lead leg.
Enjoy and please give these three techniques a go from both the southpaw and orthodox stance for symmetry. ... See MoreSee Less
"Gold is a habit" 🥇 taking time away from appointments to work on the next exciting project for Alpha Padwork to help as many PT's and coaches as I possibly can to fast track their pad work skills and put their fitness business into overdrive! ... See MoreSee Less
Shout out to all the PT's, coaches and indeed clients and athletes out there that are up early and working towards their goals. 05.32 with my combat tools at the ready. ... See MoreSee Less
Every now and again you come across a client who grasps the language of pad work and striking very quickly. Heath and I have been working together for a short while for just an hour a week and here's a sequence where we are transitioning in flow state from punches and kicks to head and body.
There are two more objectives hidden in this sequence where we are working on covering and countering off the same hand - Rear cover into rear cross and lead cover into lead hook.
If you look closely at the visual and also the descriptive breakdown below you'll notice this combination is balanced in its symmetry.
-Cover and counter shots off both left and right
-Doubling the hands left and right
-Round kicks to the body left and right
This is not coincidence. We are not waving pads around to get people tired. We are developing intelligent striking prowess. This is #alphapadwork
1. Jab, Rear cover, Counter Cross
2. Lead hook (body), Lead Hook (head), Cross, Lead Round Kick (body)
3. Jab, Lead Cover, Lead hook (head)
4. Rear Uppercut, Cross, Lead Hook, Rear Round kick (body) to finish. ... See MoreSee Less
Alpha Padwork posted 3 photos.
I had my first play with the @hyksoboxing punch trackers. Only 5 x 3min rounds after unboxing and easily connecting via the app.
Very impressive. Comfortable and carry pin point accuracy. One of the challenges with the #alphapadwork project is having tangible figures to work from. In much the same way one can monitor and periodise a weight training program by manipulating weight, rep range, volume, tempo, exercise complexity and rest periods to keep adaptations moving in a positive trend, Hykso have gone some way to providing statistics for bag, padwork and Sparring.
Output, Intensity and Velocity can be tracked over structured rounds and recovery periods as well as a breakdown of straight shots vs power shots (hooks and uppercuts I assume) even breaking down the output from left and right hand!
Perfect for boxers but of course doesn't tell the full picture if like myself you incorporate kicks, elbows and knees into your striking repertoire.
I look forward to working with my clients and athletes with these punch trackers in parallel with the @polarglobal heart rate monitor (chest strap) to really review and develop our training results to the next level. ... See MoreSee Less
I recently started following the fantastic Damien Trainor @trainor103 and since have been drilling the lead hook to the body. I set it up twice using the following shot sequence -
1. Jab, Cross, Lead hook (head), Lead hook (body) note the level change and weight distribution at the legs.
2. Stay in the pocket as you throw the Rear uppercut, Lead Uppercut, before going back to the Lead Hook (body).
3. Create an angle or step back to make space for the power cross to finish. ... See MoreSee Less
Not everyday Fitness, Boxing & Martial Arts, somedays just taking in my beautiful sisters wedding day. 💍👰🏾👌🏾 X ... See MoreSee Less
Really happy to post this far from perfect video to demonstrate how this pad work game is a constant process. Here's what we can take from this short clip.
1. I've been at this for over 10 years and still make mistakes (albeit very rarely 😉)
2. It's all about the timing and rhythmic connection between striker and pad holder.
3. Repetition is always King 👑
5. I'm still optimistic that maybe one day @sanbains will throw shots AND keep his back hand up! 😆
The final sequence is as follows -
1. Jab, Lead Hook, Cross
2. Lead Hook (body), Lead Hook (head), Cross
3. Lead Uppercut, Rear Uppercut, Cross
4. Double Slip
5. Lead Hook, Cross
6. Double Jab (reset).
This👆🏾 is #Alphapadwork ... See MoreSee Less
"Freestyle Rounds" where there's no direct instruction therefore we take the opportunity to build repetition and reaction times both offensively through random shot selection and defensively via blocks and head movement.
Here we use the following four generic defence and counters in an attempt to instate "Auto-Pilot" defensive and countering skills.
1. Slip into Cross
2. Slip into Lead Hook
3. Rear Cover into Lead Hook
4. Lead Cover into Rear Uppercut.
THIS ☝🏾️is #Alphapadwork ... See MoreSee Less
"One must make the Warrior Walk his Everyday Walk"
- Miyamoto Musashi ... See MoreSee Less
Some light contact sparring from yesterday's session focusing on movement with counter striking for myself along with educated pressure for @sanbains geared towards a high guard, lots of head movement and cutting off this huge space to force the exchanges. 1min doesn't do the session justice this was a real breakthrough week for him.
No cuts, No breaks, no KO's, No Concussions just Intelligent work and semi-violent fun between friends. ... See MoreSee Less
A few thoughts regarding Sparring! Will be posting some dynamic footage later this evening of some light contact movement. Shout out to @coach_kavanagh for the quote I use within the video regarding "software upgrades" and the amazing team he's assembled over at @sbgireland. ... See MoreSee Less
Putting in work with Roy and I'm very happy that he's still sharp and has full comprehension of the complex #alphapadwork language after close to a month out. Just shows that repetition is King! We're Using #alphapadwork as a weight loss application and so far we're 147kg down to 118kg with the target firmly set on 100kg. 💪
Combination breakdown is as follows -
1. Jab, Cross (body), Lead hook (head), Cross
2. Lead Hook (body), Lead Hook (head),
3. Cross, Roll, Cross
4. Double Jab (Reset) ... See MoreSee Less