Looking for our response to the impacts of COVID-19. Find out more
Looking for our response to the impacts of COVID-19. Find out more
Boxing isn’t just for the advanced athletes and fighters of the world. In recent years boxing for fitness has gained popularity as an excellent way to stay healthy, improve body composition, and actually enjoy your workout. While boxing as a sport may require advanced athletic prowess, fitness boxing let’s the average gym-goer or fitness newbie hone the same skills professionals utilize, without having to stand in the way of a punch. Boxing has become the workout choice for celebrities, models, athletes, and those just trying to tone up and shed a few extra kilos.
Why Boxing?
Boxing is basically a 2-for-1 special, allowing you to get a strength workout AND a cardio workout in all in one session, making it the perfect fitness option if you don’t have a ton of extra time on your hands. Unlike other training programs, boxing incorporates movements from all of the body’s major muscle groups at once as it is a highly variable workout. Varying your workout is essential to effectively build lean muscle mass, and as boxing is a full body workout you’ll never be exhausting, or underworking, any muscle groups. The variability in the workout, and complete focus that it requires, makes time fly so you won’t ever have to anguish over the seconds ticking by on the treadmill. There’s always new techniques to learn, skills to sharpen, or people to spar so you’ll never get bored of your workout again.
Is Boxing a Good Cardio Workout?
Cardio is essential to keep up heart health, and an extremely effective way to burn extra calories, and lose (or maintain) weight. Unlike typical cardio workouts (treadmill, elliptical, cycling, running, etc.), that can be repetitive and boring, boxing’s mixture of movements works your upper body, back, core, and shoulders, not just your legs. A good cardio session should keep your heart working at maximum efficiency, resulting in moderate amounts of stress to your heart and lungs. This stress conditions them to work harder, and creates the physiological adaptations that will support higher levels of activity (meaning the more you train, the more you are conditioning your heart and lungs to handle more intense training sessions). Boxing is particularly beneficial in a cardio workout, as its full body workout naturally stresses the heart and lungs.
The Physical Benefits of Boxing
Boxing is the perfect combination of high-level cardio and whole-body strength training. Deriving power from your upper-body, core, back, and legs, resulting in a unique fitness experience. Boxing helps you to improve your body composition, as it builds up lean muscle mass, and burns off visceral fat. Higher amounts of lean muscle mass raise your metabolic rate and help your body burn calories quicker, and more efficiently. The constant twisting and turning involved in boxing strengthen the core and work the muscles that situps and crunches can’t target. This makes it more effective than training your abdominal muscles as an isolated group, resulting in a more balanced physique.
Boxing is also beneficial to improve coordination, agility and balance. As we age, our coordination and balance may become compromised, and by developing these skills now you can decrease risks of falls and other injuries later in life.
Boxing for Mental Health
Hitting the heavy bag doesn’t just benefit your beach body, it helps keep your mind sharp too. While exercise in general can do wonders for mental health, the cathartic release of physically hitting a heavy bag is an experience unlike any other. Releasing negative energy or pent-up emotions by channeling in into a high-intensity workout is a fantastic way to reduce stress, release anger and ease tension. Not to mention it helps train your brain to remain calm in potentially threatening situations that require quick response.
Mood Booster
Engaging in high-intensity workouts for an hour releases significantly more endorphins than an hour of light to moderate exercise. These increased levels of endorphins help boost your mood, improve sleep quality, and reduce levels of stress-related hormones in the body. Training releases toxins that have built up in the body due to internal stress, resulting in lowered stress levels and even an improved immune system! And since you typically transition between high intensity exercise and moderate recovery periods when you’re hitting the bag, you’ll be too busy trying to push yourself through those last few minutes of high-intensity punches to worry about anything else. Even during rest periods, you’ll be focusing on regaining the energy to get through the next high-intensity period.Jim Bradley Speedball Company are members of Speed bag forums online (speedbag is what speedballs are called in USA – they always have to be different)
The speedbaggers (and that’s what they are called) are always posting great video. Google and you will see how different it is to our style of hitting. They are a lot slower but can do amazing cool workouts using elbows, rifting the ball back and forwards at different angles (we are more mono directional)
The trend in the US is to workout to music using the rhythm of the speedball to sync with their playlist.
Over the last few years I have adopted this combination of workout and lifestyle hitting and for me it works. Most songs on my playlist are around 3 minutes so I have the same structure as when I use the counter but I find it more enjoyable and relaxing which has inturn improved my performance.
I play my Spotify playlist up loud on random select and its only songs like Don McLeans American Pie that goes for 7 minutes that gets me unstuck.
Each song makes me perform differently on my speedball, some don’t quite work out but mostly Im hitting faster and longer. Currently half way through the Jim Bradley 12 week program (download free online) and its all been to music, so for me it’s worked out and I cant wait to get home each night and do the workout, well mostly.
The reason why I wanted to write this is because we cant get out hands on those terrific counters anymore and unfortunately will be the case until some app is developed.
Im enjoying banging along to Rolling Stones right now (showing my age) but also enjoy British India and love doing the odd slow beat song single handed. Ha, its probably like coming out, admitting to all this, but all I can say is try it and see if it adds a new dimension to your speedball workout.
In saying that;
If you are more a traditionalist and want me to let you know when we have a counter option please email me sales@jimbradley.com.au
Check out our Australian Made Speedball Products & Accessories
Focus pads have become very popular due to their lower price, convenience and easy to use. Plus they can also make a fun and competitive workout for you and your friend or trainer. The idea is simple: your friend holds the pads while you punch into the centre of the pad. Together you can build offensive and defensive skills, sharpen reflexes and condition your body.
Using a focus pad can also help you to develop hitting skills fast, improve and refine your hitting skills as well as provide a less impact option to a punching bag. In fact, it is ideal to train with focus pads before jumping in and training on a punching bag, as it allows your tendons and ligaments to adapt and become more resilient. This allows you to work your way up to more demanding heavy bag training which will be harder on the body.
When using a focus pad you can either use boxing gloves or even the multi-function mitts or wrist wraps for a lighter touch. It is ideal to use something that supports your wrists as you are still creating an impact.
Let’s get down to what focus pads are on offer so you can work out which one is best for you. The following focus pads are all available from Jim Bradley and can be bought online.
Air Focus Pads
An Air Focus pad is a very popular pad for trainers as the air pocket in the centre provides a cushion for the person punching. A great pad to use for beginners.
Club Focus Pad
The Club Focus Pad has a curved face that provides high density padding for control and safety. With extra support between the face of the pad and the wrist there is minimal movement for the person holding the pad. It’s a very safe pad for anyone that is inexperienced using focus pads and providing resistance for the person punching.
Leather Focus Pad
As the name suggests the difference between this focus pad and others is that it is made from high quality genuine leather, with double stitching. It also has a curved face for control and safety, but the leather is much more fitted to the person holding it and provides longer wear and tear. Ideal for those who intend on using this on a regular basis.
Cuban Focus Pad
A Cuban Pad is a much smaller pad that serves two purposes. The first is that you can use it as a pad but then also use it to grab onto your opponent, such as in MMA. It therefore can provide a more interactive and engaged workout between the puncher and the holder. The second is that when you are working out with someone less experienced the smaller pad means they are virtually hitting dead centre, making it a lot easier on their hands.
Still not sure? Perhaps you should try the Focus Pad and Boxing Gloves pack as it is an affordable option to see if it’s for you. We sell the combo packs in both Men's and Women's options (1 size fits all).
How fast can you hit a speedball? Find out in the Jim Bradley Online Speedball Competition
You may think you’re fast on the speedball, but have you ever wondered how your speed compares to others? Well, now you can find out! Register now for our brand new Jim Bradley Speedball competition. To do this, go to the competition website and sign up here:
Once you sign up, the competition will automatically put you in a category according to your age and gender. It will then determine your handicap, ensuring that both females, males, kids and adults of all ages can compete in the competition on an equal playing field.
HOW TO GET IT STARTED…
It’s simple. All you need is a Jim Bradley Digital Speedball counter, which is on sale right now
To check this out, along with our range of speedballs, visit our website here
For our competition, we recommend the speedball counter, as it is the best way to time your speed accurately.
HOW DO I INSTALL IT?
Watch this video to find out how to install our digital speedball counter.
https://www.youtube.com/watch?v=OrrSiHSFHkw
As you can see, this easy to install equipment, comes with a digital timer, which sets when you hit the ball. It then counts how many hits you make per minute. Our speedball competition has both a one-minute division as well as a three-minute division, for those who really want to push themselves. All you have to do is submit your scores and we’ll tally them for you. You can then see how you rate on the competition website. To do this, click ‘ladderboard’ to see the scores. If you score super high, we ask you to send in a photo of your speedball counter with your score visible as proof. You will then experience the glory of soaring to the top of the ladder! Until someone faster comes along that is. The key is to stay on top of your game! By practising for only a couple of minutes a day, we guarantee you’ll see an improvement no matter how fast you are to begin with. Currently, our top of the ladder score in the open league is 200 hits in one minute. If you think you can beat that, join the comp and get punching.
HOW TO SPEEDBALL
Watch this demonstration on how to use a speedball correctly. Handy hint: remember to set the speedball at the correct height – in line with your mouth and nose. This will ensure proper punching technique.
https://www.youtube.com/watch?v=zwcPvnxhd0g
WHY SPEEDBALL?
Speedball is a great exercise, and being an exercise with a minimal risk of injury, it is highly suitable for people of all ages and fitness levels to try their hand at any time. Practicing speedball is a great foray into boxing, and is also a great way to get fit and improve your focus and coordination in general. Aside from these benefits, using a speedball will also:
Not to mention, it’s a great way to let off some steam after a long day at work or school. You’ll also have fun doing it, and as an added bonus, you will end up with a knockout set of arms along the way. Not only that, the skills you will develop by practicing with a speedball regularly, are transferable to other sports, not just boxing. The benefits of this type of training as endless. Just remember, stay focused on the ball and build up your speed over time. You will watch your reaction times increase, and soon you’ll be hitting the rebound like a pro.
AT THE GYM
You can also register for our speedball competition as a group. If you don’t have a speedball counter at home, but there’s one at your gym, you can start up your own league for your gym. Just click ‘Private League’ on the website bit.ly/SpeedballComp and you can compete against other speedball fanatics online. If you own a gym, setting up a speedball competition is a great way motivate members by creating a sense of community, and adding an element of excitement and most of all, healthy competition to your gym. Members can see their own scores online and watch themselves improve over time. There is no greater incentive than improvement, and with the speedball competition, a visible improvement is a guarantee.
The elastic cords that attach the ball to the floor and ceiling is what creates an instant rebound, making quick and precise reflexes essential. The key to using the floor to ceiling ball is to relax and focus throwing punches where the ball will be, not where it is.
Once you get the one-two perfected, start throwing a third technique like a hook or uppercut, allowing the floor to ceiling ball to hit your guard now and then as it begins to move in left and right arcs or up and down depending on your punches. This will help improve defence moves as well as add variety to your workout.Once you can hit the ball with singles you can try one-two jab combos followed quickly with a cross. This will really make the ball fly back at you especially if you are beginning to hit it straight (which should be your aim).
Next, pick up the speed and power of your punches, and move about more, being mindful to maintain a good guard as the ball will rebound back at you with similar increases in speed and power.
How do I set up a Floor to Ceiling Ball?
You have two options. Either you can bolt the equipment into the floor or you can attach the straps to a portable floor weight (20kg minimum needed).
Want to know more about how to set up your Floor to Ceiling Ball? Watch our video below.
Share your love of Jim Bradley and working out, by sharing your photos of any Jim Bradley equipment that you use. When you #JimBradley on Instagram in the month of February you automatically enter our Instagram competition to WIN a pair of Club Focus Pads (valued at $70).
Competition Terms and Conditions
Competition is only open to Australian residents. Multiple entries will be accepted. Winner will be randomly selected and announced at 12pm (EST) on Thursday, February 26 on the
Jim Bradley Speedball Instagram Page: https://instagram.com/jimbradleyspeedball
Now you have decided which bag size is appropriate for you, the next question is what material to use. Jim Bradley offer both leather and tarpaulin punching bags which have a few large differentiating features you should consider.
The biggest question you should ask is ‘how do you plan on using your punching bag and how often’? A leather bag softens around 6 months which can make the bag more comfortable if you aren't accustomed to tarpaulin, which is much more rigid and tougher.
Tarpaulin is a type of water resistant canvas fabric which is perfect for those intense workouts. These bags are best for heavy use and have a three year guarantee, which is why this type of bag is popular for football clubs or gymnasiums.
Another durable option is our domestic bags. These are ideal for home use and is made out of a highly durable vinyl material. The re-enforced circle strap disperses impact forces equally around the circumference of the bag. We recommend that you use punching bag gloves when working out on a domestic punching bag. This bag also has a 2 year warranty.
Both leather and tarpaulin bags have the option of coming with foam lining. If you're just beginning, or have joint-problems, we recommend foam lining to soften the hit and reduce any chance of increased strain on your wrists.
So, in summary if you're looking for more comfort with your punching bag we recommend a leather bag. But, if you're a real fanatic and want a bag that will maintain its exterior for much longer then give the tarpaulin a go!
No matter what you decide you can rest assured that all of our Jim Bradley punching bags are made right here in Australia. Not only will you get a quality product, BUT you are also supporting the Australian work force.
You can also watch our video on Leather vs Tarpaulin below
A punching bag is no longer JUST a ‘stock standard’ punching bag. From the material of the punching bag to the bag length, the choices in punching bags are becoming endless. But don’t worry, we have outlined some of the big ticket items that you should consider when purchasing a Jim Bradley punching bag.
Our small foam lined punching bags are popular for beginners because the foam lining makes the punching bags softer than other options. The foam takes the impact of the punch and means that your hands are less likely to fatigue or become sore after your workout. That is the last thing you want when you are beginning!
Smaller punching bags also tend to move around a lot more than their larger kicking and punching bags. This is actually a good thing for beginners because the motion of the moving bag can assist with their rhythm. To achieve this movement of the bag, you would ideally have 30cm of chain. This way the bag can swing in a nice pendulum, rather than in erratic motions.
The other benefit of the smaller bag is that you can feel and see the impact of your workout. With the small punching bag you can see the force of every punch, making it more popular and also a good way to track your progress.
Large punching bags differ from our smaller ones most obviously in their size. The larger surface area means you have more space to work with for punching AND kicking! You could try visualising the bag as a body, and imagine punching or kicking certain areas that aren't available for you to access with the smaller bag.
Also, the large punching bag has a reduced swing rate after impact. Unlike the smaller bag which is prone to swaying, when using a large bag, its heavier weight reduces the amount of movement. This can be helpful if you prefer a stationary target.
You can also watch our short video on the benefits of a small punching bag below.
In the class we will teach you the basics. You will learn how to set the speedball up to suit your height as well as learn how to hit the speedball for maximum results and enjoyment.
Most beginners learning speedball get a lot out of it, however if speedball is not for you then you will be refunded 50%.
Already know how to speedball? That is okay too. If you buy a Speedball Beginner Class Voucher we will train you on the next level so you continue to advance your skills and technique.
Sign up to get the latest on sales, new releases and more …
T 0491 999 011 E sales@jimbradley.com.au
Production & Repairs T 03-9331 6060
Are you a Gym or Personal Trainer? Log In here.
New Zealand, USA, United Kingdom & Thailand
Learn more about© 2021 Jim Bradley Speedball.
