CPD GYM BASED BOXING MANUAL

Gym Based Boxing Manual www.thetrainingroom.com 2

MANUAL CONTENTS Page Unit 1 Health and Safety Considerations Unit 2 Benefits of Gym Based Boxing Unit 3 Correct Stance Unit 4 Basic Footwork Forward, Back, Side to Side Unit 5 Correct Guard Unit 6 Correct Focus Pad Instruction Unit 7 Basic Punches Unit 8 Holding the Focus Pads When Instructing the Punches Unit 9 Basic Rounds of Punches Unit 10 Advanced Combinations Unit 11 High Intensity Boxing Conditioning Unit 12 Incorporating Gym Based Boxing Conditioning Exercises with Combination Work on the Pads Unit 13 PPL Licence and Public Liability Insurance 6 10 14 18 22 26 30 36 40 44 48 54 58 3

Gym Based Boxing Manual KEY AIMS AND LEARNING OUTCOMES As a personal trainer, variety within your session is crucial. This ensures that personal training workouts are enjoyable for the client, as well as interesting and challenging! Fresh new stimuli force adaptations; in turn this increases client results. When the client keeps achieving their goals it will keep them motivated, this will increase client retention. The application for gym based boxing within the fitness industry and as a tool for personal trainers to have within their repertoire is highly beneficial. Furthermore it is a qualification that will make you more employable as a personal trainer. Gym based boxing is an enjoyable form of exercise that is interesting, makes clients leave with a sense of achievement and has both physiological and mental benefits when applied correctly. It continues to be popular within the fitness industry. Entry Requirements In order to enrol and complete the course attendees should have a Level 2 Certificate in Fitness Instructing or equivalent. Course Format No pre course reading is required before attending the course. No prior experience in boxing is necessary. The day will involve a short theory session and the rest of the time will be practical. Accreditation After successful completion of the course and practical observation you will be awarded 8 REPs CPD points. Course Assessments The course will be assessed via a short practical observation giving the learner the opportunity to demonstrate the skills they have learnt throughout the day. In addition there are health and safety questions and a programme card to complete. 4

Key Aims and Outcomes 1 5

Unit 1 Health and Safety Considerations UNIT 1 HEALTH AND SAFETY CONSIDERATIONS 7

Gym Based Boxing Manual GYM BASED BOXING HEALTH AND SAFETY CONSIDERATIONS Many gym members are under the illusion that staying on the same piece of cardiovascular equipment whilst watching a TV screen or reading a book is the key to weight loss. As personal trainers we are all aware that this type of long slow duration training will create some cardiovascular benefits, but only to a certain degree. Once the body has adapted to that stimulus after 4 6 weeks, there will be no more cardiovascular or muscular endurance improvements, usually they end up in the cycle of maintenance mode or even reversibility. As mentioned earlier, keeping training sessions interesting is vital. The long slow duration approach to exercise can often leave clients workout sessions feeling quite repetitive. In turn, this could lead to client exercise relapse, lack of results or boredom. All new members to your session or class should be screened for injuries/medical conditions, particularly the participants that may have shoulder issues. Always ensure that hand and wrist jewellery has been removed to avoid injuries during the contact elements of the gym based boxing session. There may be some instances where you would encourage your participants to use wrist wraps. This is a strip of cloth designed to wrap around the hand and wrist to protect against injuries. Time should be spent with newcomers to ensure that they have grasped the basic techniques. Emphasis should always be on technique not how hard they can punch. 8

Unit 1 Health and Safety Considerations 1 9

Unit 2 Benefits of Gym Based Boxing UNIT 2 BENEFITS OF GYM BASED BOXING 11

Gym Based Boxing Manual BENEFITS OF GYM BASED BOXING Gym based boxing is a highly enjoyable type of physical exercise, when applied correctly. It will not only get the physical benefits highlighted below, it will also allow the client to leave the gym with a sense of achievement knowing that their gym based boxing skills are developing, along with the added bonus of both muscular endurance and cardiovascular improvements. As the clients gym based boxing skills improve so will their fitness, this will increase their confidence, as well as their enjoyment for the actual exercise. From a personal trainers point of view client enjoyment has massive potential for increasing business, the best form of advertisement is word of mouth. If the clients are enjoying their sessions due to the variety this can only have a positive effect on the personal training business. Sports science has demonstrated the effects of EPOC (Excess Post Oxygen Consumption) on the body. The higher the oxygen requirements when participating in a chosen physical activity the greater amount of oxygen is needed to replenish the human bodily systems once the activity has ceased. This in turn increases the potential for accelerating fat loss as well as many other physiological benefits. The very nature of boxing as a physical activity is the perfect mix of both aerobic and anaerobic exercise. The potential for creating an EPOC state on the body through gym based boxing is great, which makes it an ideal approach when training clients with the desired goals of weight loss/maintenance and cardiovascular fitness improvements. When partaking in gym based boxing, many skills are called upon to meet the demands of the physical activity. As highlighted earlier the potential for EPOC through varying cardiovascular and muscular endurance intensities is great, however many other elements of fitness are needed in gym based boxing. Power is required when throwing a punch, balance is a key factor for making sure the body is in a stable position before, during and after the punch has been thrown. Coordination is vital, correct footwork and punching technique should happen simultaneously, the transferring of body weight from one side of the body to the other when throwing combinations requires a great deal of agility. All of these key components will force the body to adapt to each of these stressors and in turn improve all of the fitness elements discussed, helping clients achieve their fitness goals. Gym based boxing greatly increases a personal trainers coaching skills, as discussed earlier it adds more variety to what the personal trainer can offer when training and planning client s workouts. The key element will be your ability to develop your motivational and instructional skills. Lastly, gym based boxing is for all levels of physical and skill related fitness. The exercises involved can be easily regressed and progressed as can the intensity of the personal training session. Through exercise selection and the actual session format itself you can vary the exercise sequence, rest times, reps, sets, combinations of punches used etc. 12

Unit 2 Benefits of Gym Based Boxing 2 13

Unit 3 Correct Stance UNIT 2 3 CORRECT STANCE 3.1 Orthodox 3.2 Southport Page 16 17 15

Gym Based Boxing Manual CORRECT STANCE SET UP ORTHODOX/SOUTHPORT When instructing gym based exercise or within the actual sport of boxing itself, initial set up or stance carries great importance. This ensures the body is balanced and is in the correct position. It is equally important that the trainer applying gym based boxing can safely instruct a correct boxing stance to a client and then reinforce this throughout the session. If a client is right handed they will need to adopt an Orthodox stance. If a client is left handed they will need to adopt a Southport stance. The teaching points for both of these stances are as listed below: ORTHODOX The left foot should be the lead foot with the right foot at the back Both feet should be slightly turned towards the side, between 1 and 2 o clock. Both knees should have a slight bend. This ensures the body is balanced and can therefore move more efficiently and throw a more powerful punch. The left arm should be in front and the right arm (dominant arm) should be behind. The elbows should be tucked in towards the side covering ( protecting ) the ribs and the torso. 16

Unit 3 Correct Stance 3 SOUTHPORT The right foot should be the lead foot with the left foot at the back. Both feet should be slightly turned towards the side, between 10 and 11 o clock. Both knees should have a slight bend. This ensures the body is balanced and can therefore move more efficiently and throw a more powerful punch. The right arm should be in front and the left arm (dominant arm) should be behind. The elbows should be tucked towards the side covering ( protecting ) the ribs and the torso. 17

Unit 4 Basic Footwork Forward, Back, Side to Side UNIT 4 2 BASIC FOOTWORK FORWARD, BACK, SIDE TO SIDE 19

Gym Based Boxing Manual BASIC FOOTWORK FORWARD, BACK, SIDE TO SIDE When delivering a punch, if the body is not balanced or positioned correctly the punch will fail to be effective. However, when a boxer s foot work is correctly applied, they will be able to move around the ring and in and out of danger effectively. It is important that these skills are correctly instructed and reinforced when applying gym based boxing with a client. It must be realised that boxers spend years of practice developing correct footwork. For a personal trainer to teach this discipline in one personal training session is not practically possible but the basics allowing the client to move and throw a punch effectively must be taught. It is then down to the personal trainer to reinforce teaching points in every session. It is important to spend time on the footwork as initially this can feel alien to clients. The basic technique can be found on the following page: 20

Unit 4 Basic Footwork Forward, Back, Side to Side 4 MOVING FORWARD AND BACK To move forward the individual should push off the back foot. To move backwards the individual should push off the front foot. A gap should always be visible between the legs and the feet should never cross, if this occurs the body is no longer balanced. MOVING SIDE TO SIDE To move right the individual should push off the left foot. To move left the individual should push off the right foot. A gap should always be visible between the legs and the feet should never cross, if this occurs the body is no longer balanced. MOVING IN A CIRCULAR MOTION When moving either clockwise or anti clockwise, the lead foot should do little movement, however the back leg should be moving in a circular motion. Even though the front foot hardly moves the individual should push off the lead foot to enable the back foot to move. FOOT WORK DRILLS Footwork practice makes for a good gym based boxing warm up. This can be done by firstly demonstrating and teaching the technique, followed by the instructor simply calling out a direction for the client to follow. For circular footwork, a cone or marker can be used with the clients lead foot in line with the cone. The instructor can mirror the client s stance and either the client or the instructor can lead the clockwise or anti clockwise movement, which they have to follow but in the opposite direction (mirror the movement). 21

Unit 5 Correct Guard UNIT 2 5 CORRECT GUARD 23

Gym Based Boxing Manual CORRECT GUARD Before the instructor starts to teach basic punching technique a correct guard should be established. The importance of keeping a correct guard whilst throwing a punch needs to be reinforced throughout the session. A common mistake, made even by professional boxers is the dropping of their guard whilst delivering a punch. In a gym setting it is equally important that dropping of the guard does not occur, gym based boxing instructors should correct this and reinforce a proper guard. The reasons for this are listed below: If clients have a poor guard and start to drop their arms this encourages punches to be thrown from body and hip height in a windmill fashion. This can lead to injury for the client throwing the punches and to the instructor s wrist and shoulders from taking the force of impact on the pads. If this wind milling effect is not corrected, as well as being dangerous, it is also observed by others as being poor technique. Therefore, poor instruction could be perceived by onlookers. This would not be a good advertisement for the personal trainer in question. CORRECT GUARD ACTIVITY USING ONE FOCUS PAD UNDER THE ARM DRILL Get the client to place a focus pad under the arm that is not throwing a punch (guarding arm), whilst delivering a punch with the other arm, is a great way to correct and reinforce a proper guard position. (See picture) 24

Unit 5 Correct Guard 5 This applied at the start of a gym based boxing workout, within the warm up, reinforces correct technique before the more advanced activities later on in the session. It can then be worked on further if attention is needed on keeping a correct guard when delivering punches. 25

Unit 6 Correct Focus Pad Instruction UNIT 6 2 CORRECT FOCUS PAD INSTRUCTION 27

Gym Based Boxing Manual CORRECT FOCUS PAD INSTRUCTION Focus pads are a vital tool when implementing gym based boxing within a workout. The use of focus pads has become a popular exercise activity within gyms; however, it is very common to see focus pads being incorrectly used by instructors and personal trainers within the industry. GENERIC TEACHING POINTS AND COMMON MISTAKES WHEN USING FOCUS PADS The instructor s communication skills are vital. Simple commands such as stop or go back is all that is needed to control the session. In addition, the personal trainer can use hand signals to show which direction the instructor wants the client to go in to reinforce such teaching points. It is important that when instructing with focus pads the personal trainer is the one in total control. It is very common to see instructors using focus pads and appear to be walking backwards to a point where the instructor is backed to a wall! This gives them no space left to walk whilst a client continues to throw punches at the pads. The focus pads should be held at head height and in front of the body and not out towards the sides (see photo 1). A common mistake is the position in which the instructor holds the pads. Often they can be held too high/low or too far away. When a client with considerable power, but not necessarily good technique, hits the pads with the personal trainer s arms out to the side, the stress placed on the shoulder joint is very high, this could lead to shoulder ligaments and/or tendon injuries. When instructing with the focus pads, it is important that the instructor holding the focus pads meets the clients punch when the two connect. The correct way is to meet the punch a couple of inches before it connects with the focus pad. This helps to cushion the blow on the pads and prevents possible shoulder injuries to the instructor. 28

Unit 6 Correct Focus Pad Instruction 6 29

Unit 7 Basic Punches UNIT 2 7 BASIC PUNCHES 31

Gym Based Boxing Manual BASIC PUNCHES The basic punches within gym based boxing are the jab, cross, head hooks, body hooks and uppercuts, all of which must be instructed correctly if the gym based boxing exercise being applied is to be effective. It is a common misconception that a boxer s power comes from the arm being thrown. Basic biomechanics and kinesiology demonstrate that the power in a punch being executed comes from a rotational movement at the hip and torso, as well as horizontal flexion at the shoulder and extension at the elbow. It is paramount that correct hip movement is taught and reinforced when instructing gym based boxing. Note: It is important in all of the punches that the wrist stays in a neutral position. This minimises the likelihood of injuries. The teaching points when executing these punches are listed below: THE JAB The most important punch in boxing. It sets you up for other punches to be thrown and should therefore be learnt and delivered correctly before learning other punches. Should be delivered with the weak arm; this is known as the leading arm. The very name of the punch describes the motion and effect of the punch jabbing motion. Therefore, the jab punch isn t necessarily a powerful punch. The front foot should step forward a couple of inches as the punch is being thrown, it is then returned to the starting position. Once the punch has been delivered the arm should instantly be pulled back to the starting position into the correct guard. The arm must come back into the guard position. 32

Unit 7 Basic Punches 7 THE CROSS Is delivered using the back arm from a guarded stance (the dominant arm). Called a cross because the punch travels in a diagonal direction from one shoulder across to the opposite shoulder e.g. right arm of person A to right arm of person B. As the punch is delivered, the hips should rotate and the heel of the back foot should come off of the floor. The foot should not leave the floor completely as this can leave the body being off balance. The same principle applies to a golfer s swing or a when kicking a ball. The hips and body rotate for a maximum propelling motion. Once the punch has been delivered the arm should instantly be pulled back to the starting position in a correct guard. The arms must come back into the guard position. 33

Gym Based Boxing Manual HEAD AND BODY HOOKS As the name suggests, is delivered with the arm in a hook position. This particular punch if delivered correctly can be executed with a great deal of power. For this reason, the correct instruction of the punch needs to be reinforced to avoid unwanted hand, wrist and shoulder injuries. The feet need to be repositioned when throwing the hook punch. Simply bring the back foot around so the feet and body are almost square on (side by side). To initiate the movement, the opposite hip from the side of the body from where the punch is being delivered needs to rotate bringing the back heel off of the floor. From this, the body needs to rotate quickly, shifting the body weight from one side of the body to the other so the heel of the front foot is now lifted. At the same time, as the body swings and the hips rotate, the arm needs to come up so the elbow is at a 90 degree angle so the punch can be delivered. After the punch has been thrown, the body should now be side on, facing away from the instructor holding the pads. The other hand needs to stay in a high guard to protect and to reinforce proper technique. The punching or contacting hand can either be in a neutral position or with the palm facing the floor. Note: The first option is advisable for beginners to provide more support for the wrist during contact time of the punch. The most common mistake when throwing a hook is for the punching arm not staying in a hook position. Often you see it start to straighten up when the punch contacts the focus pad. When delivering a body hook the process is exactly the same apart from a slight bend in both knees. The technique for both head and body hooks can be hard to grasp initially. A major cause of this is the client trying to deliver the punch with power before proper technique has been learnt. This is a point instructors need to reinforce to clients when instructing the hook punch. 34

Unit 7 Basic Punches 7 UPPER CUTS The upper cut punch is the only punch that is delivered with the arm in a vertical position and if delivered correctly can potentially be very powerful. The feet need to be adjusted when throwing the upper cut punch. Bring the back foot around so the feet and body are almost square on (side by side). To initiate the movement, the opposite hip from the side of the body from where the punch is being delivered needs to rotate, bringing the back heel off of the floor. From this, the body needs to rotate quickly, shifting the body weight from one side of the body to the other so the heel of the front foot is now lifted. At the same time, as the body swings upward and the hips rotate the arm needs to come up so the elbow is in a vertical line with the palm facing the body of the person delivering the punch. The other hand needs to stay in a high guard to protect and to reinforce proper technique. A common mistake when executing the uppercut punch is the body hardly moving and all the power and movement for the punch comes from a swinging arm only. This is dangerous and could lead to injury. It will lack power and looks like poor practice That concludes the basic punches and their additional teaching points and common mistakes covered when used within gym based boxing. When you are instructing these punches, clients may find it easier to deliver the punches as a pair rather than as single punches. That is fine as long as this has been instructed by the trainer. Once the client has learnt the punches and the instructor is satisfied with their technique, these punches can be mixed up within a round of focus pad work. You may find it easier to cue numbers when instructing gym based boxing, rather than the name: Jab (Lead arm) = 1 Cross = 2 Head hook (Lead arm) = 3 Head hook = 4 Body hook (Lead arm) = 5 Body = 6 Upper cut (Lead arm) = 7 Upper cut = 8 e.g. Asking the client to punch a 1, 2 etc. 35

Unit 8 Holding the Focus Pads when Instructing the Punches UNIT 2 8 HOLDING THE FOCUS PADS WHEN INSTRUCTING THE PUNCHES 37

Gym Based Boxing Manual HOLDING THE FOCUS PADS WHEN INSTRUCTING THE PUNCHES JAB/CROSS The focus pads should be held at head height and in front of the body when instructing the jab/cross. The jab can referred to as a 1, the cross as a 2. If the instructor prefers, the punches can be simply called a jab/cross. Each punch should be met with the opposite pad - left to right, right to left. HEAD HOOKS When instructing head hooks the focus pads should be held in front of the body. The wrist should be in a neutral position with the palms facing inwards. The pads should be held at head to shoulder height depending on the height of the client. The hook being thrown with the lead arm can be referred to as 3, the other hook can be referred to as 4, or they can be simply called hooks. 38

Unit 8 Holding the Focus Pads when Instructing the Punches 8 BODY HOOKS When instructing body hooks the focus pads should be held in front of the body with a slight bend at the knees. The wrist should be in a neutral position with the palms facing inwards. The pads should be held in line with the torso height depending on the height of the client. The hook being thrown with the lead arm can be referred to as 5, the other hook can be referred to as 6 or they can be simply called body hooks. UPPER CUTS When instructing upper cuts the focus pads should be held in front of the body. The wrist should be in a pronated position (palms facing towards the floor). The pads should be held at shoulder height depending on the height of the client. The upper cut being thrown with the lead arm (jab arm) can be referred to as a 7, the other uppercut can be referred to as 8, or they can be simply called uppercuts. 39

Unit 9 Basic Rounds of Punches UNIT 9 2 BASIC ROUNDS OF PUNCHES 41

Gym Based Boxing Manual BASIC ROUNDS OF PUNCHES As mentioned previously, once a client can correctly execute each basic punch the instructor can start to implement these punches within a round of focus pad work in a random order. It is important that the instructor appreciates that the level of difficulty and exercise intensity greatly increases when you add punches together within a combination. Technique may be affected so it is essential teaching points are greatly reinforced. SINGLE PUNCHES ROUND This is where the single punches are instructed to be thrown at random. The less time in between each instruction, the greater the intensity. An example of this is listed below: Jab Cross Hook Uppercut Cross Uppercut Hook PAIRS OF PUNCHES ROUND Similar formats as the single rounds but punches are thrown in pairs. This will increase intensity and reduce the time in between each pair of punches. An example of this is listed below: Jab/cross Hook/hook Uppercut/uppercut Hook/hook Uppercut/uppercut Jab/cross MIX OF SINGLE AND PAIRS OF PUNCHES ROUND This round of focus pad exercises, as the name suggests, is a mixture of both single punches and pairs of punches. The intensity can be varied by the same way as the previous two rounds. An example of this is listed below: Jab Jab/cross Hook Uppercut/uppercut Jab Cross Hook/hook 42

Unit 9 Basic Rounds of Punches 9 PUNCHES WITHOUT INSTRUCTORS COMMAND ROUND This round of focus pad work will further test the client s agility, reaction time, coordination and punching technique. To instruct this type of focus pad work, the instructor holds the pads in towards the body and simply holds the pad up in the position for either one of the punches we have covered, but without an actual verbal instruction. POINTS TO CONSIDER BEFORE INSTRUCTING SUCH ROUNDS As well as this type of focus pad work requiring greater concentration from the client partaking in the gym based boxing exercise, it also requires greater concentration from the instructor. This is due to the random format of the training and the different focus pad positions needed for each punch. If the instructor asks for a cross to be delivered but holds the focus pad ready to receive a hook this could cause confusion and effect the quality of the session. 43

Unit 10 Advanced Combinations UNIT 10 2 ADVANCED COMBINATIONS 45

Gym Based Boxing Manual ADVANCED COMBINATIONS Once a client can throw single and pairs of punches with correct technique then the client can progress on to more advanced combinations of punches. These involve more than one punch being thrown at a time. It is important that the instructor appreciates that the level of difficulty and exercise intensity greatly increases when adding punches together within a combination. Technique may start to suffer so it is essential that teaching points are greatly reinforced and the speed of the session is adjusted accordingly. 8 PUNCH COMBINATION Jab Cross Left hook Right hook Left body hook Right body hook Left uppercut Right uppercut 10 PUNCH COMBINATION Jab Cross Jab Cross Left hook Right hook Left body hook Right body hook Left uppercut Right uppercut 46

Unit 10 Advanced Combinations 10 COMBINATION THREE Double jab Cross Left hook Right uppercut COMBINATION FOUR Jab Left hook Right cross Left hook 47

Unit 11 High Intensity Boxing Conditioning UNIT 11 2 HIGH INTENSITY BOXING CONDITIONING 49

Gym Based Boxing Manual HIGH INTENSITY BOXING CONDITIONING In this section, the correct instruction and implementation of high intensity boxing conditioning within a work out shall be discussed. This type of training adds a greater variety of exercises and programme selection when instructing gym based boxing and greatly increases the exercise intensity. QUICK PUNCHING Quick punching as the name suggests, is a bout of quick repetitive punching done over a chosen length of time. It is worth noting that anything over 45 seconds to 1 minute of continuous punching is extremely fatiguing, which greatly increases the chance of technique being affected. Quick punching can be applied with any of the following punches as pairs or as single punches: Jab/cross Hooks Uppercuts INCORPORATING QUICK PUNCHING WITH COMBINATION WORK ON THE PADS This type of intense quick punching can be combined with a normal round of focus pad work. Again this type of focus pad work adds greater variety and intensity to focus pad training and enhances the instructors focus pad instructing skills even more. An example of this format is listed below when being applied to a 2 minute round of focus pad training: 1 minute of a mixture of combinations, single and pairs of punches 30 seconds uppercuts using quick punching method GYM BASED BOXING CONDITIONING EXERCISES This combination uses basic fundamental body weight exercises combined with focus pad punching drills. The potential for exercise selection for this type of training is limitless. However, just as when using any other form of exercise, instructors must be aware of exercise intensity, client capabilities and how to effectively progress and regress such exercises if necessary. Typically the rep ranges you select will vary according to what conditioning exercise you are doing. The client goal will also be an important factor. The exercises we shall be discussing are as follows: 1. Jab/cross squat 2. Punch pad sit ups 3. Jab/cross sprawl 4. 10 punches/5 press ups 50

Unit 11 High Intensity Boxing Conditioning 11 JAB/CROSS SQUAT Firstly the client performs a jab/cross pair of punches, the only difference being the feet are square rather than in a traditional stance. After throwing the combination the client performs a squat with the arms crossed. This needs to be done to a 90 degree depth, ensuring the knees don t go beyond the toes, with a neutral spine avoiding excessive flexion at the trunk. From this position the client drives through the heels to stand. This is 1 rep. The movement is then repeated. 51

Gym Based Boxing Manual PUNCH PAD SIT UPS Client lies on the floor on their back with their knees bent. The instructor lightly stands on the client s feet whilst the client is in position ready to perform a sit up. From this position the client performs a sit up keeping the space between the neck and upper chest throughout the movement equal and avoiding excessive neck flexion. Once the client reaches the top position of the sit up they perform a jab/cross before returning to the floor ready to start the next rep. 52

Unit 11 High Intensity Boxing Conditioning 11 JAB/CROSS SPRAWL This exercise is very demanding and requires the client to perform a burpee style exercise. The client first of all performs a jab/cross. Then the client drops into the first part of a burpee by taking both legs back at the same time. The arms are in the same position when setting up for a press up. This can either be done on the knuckles (with gloves on) or on the palms of the hands. The legs are then thrust in towards the chest before the client stands back upright ready to start the next rep. 10 PUNCHES/5 PRESS UPS The level of press up difficulty must be agreed before the punches. Firstly a pair of punches is performed 5 times (10 punches). Immediately after, 5 press ups are performed. Neck flexion and collapsing at the lumbar spine must not occur when performing any level of press up. As before, the hand position when performing the press up can either be done on the knuckles or on the palms as normal, remembering that gloves will be worn whilst performing this exercise. 53

Unit 12 Incorporating Gym Based Boxing Conditioning Exercises with Combination Work on the Pads UNIT 12 2 INCORPORATING GYM BASED BOXING CONDITIONING EXERCISES WITH COMBINATION WORK ON THE PADS 55

Gym Based Boxing Manual INCORPORATING GYM BASED BOXING CONDITIONING EXERCISES WITH COMBINATION WORK ON THE PADS Gym based boxing conditioning can be combined with combination work on the focus pads to make for a challenging, enjoyable and varied workout. Some examples of how these two disciplines can be combined are listed below: 1. Round of pad work focusing on punching combinations with a section of gym based boxing conditioning for the last 30 seconds of the round which is chosen by the instructor. 2. Round of pad work split into 30 seconds combination work and 30 seconds gym based boxing conditioning exercises, which are again chosen by the instructor over a 2 minute round. 3. Round of pad work mixing both combination and quick punching work and gym based conditioning exercises in a random format e.g. Jab Cross 10 squat/punch Hooks for 30 seconds Jab Uppercut 20 press ups Boot camp type gym based conditioning Gym based boxing conditioning exercises can be applied within a boot camp/circuit format; again the variety of gym based boxing exercise combinations are limitless. Applying this type of training with clients gives the personal trainer a great amount of flexibility when planning such workouts and keeps the training sessions varied and interesting for the client. An example of such a format is listed below. 20 Jab/cross squats 10 shuttle runs the length of an aerobics studio 20 punch pad sit ups Hooks using quick punching method for a minute 20 walking lunges Combining gym based boxing with other equipment There is great potential for a highly effective workout when combining gym based boxing with other forms of exercise using different equipment. A good example of this would be the combination of gym based boxing training with kettlebell and suspension training. 56

Unit 12 Incorporating Gym Based Boxing Conditioning Exercises with Combination Work on the Pads 12 57

Unit 13 PPL Licence and Public Liability Insurance UNIT 13 2 PPL LICENCE AND PUBLIC LIABILITY INSURANCE 59

Gym Based Boxing Manual LICENSES AND INSURANCE REGISTER OF EXERCISE PROFESSIONALS (REPS) REPs is an independent and voluntary public register that recognises the qualifications and knowledge of instructors. Their aim is to provide a regulated system for fitness instructors and trainers to ensure they meet the national occupational standards for the health and fitness industry. A trainer may apply for REPs registration on completion of a recognised qualification via their website www.exerciseregister.org To remain on the register an instructor needs to undertake continual professional development (CPD) to gain CPD points and renew their membership yearly. This qualification is recognised by REPs and provides 8 points upon successful completion. REPs registration can also be taken out in conjunction with Public Liability Insurance, which as an instructor you are recommended to have when working with individuals and groups of clients. There are a variety of other providers but it is important to ensure they specifically cover health and fitness provision (as REPs). http://www.fitpro.com/fitpro/insurance.cfm www.financialfitnessltd.com www.insure4sport.co.uk www.fitnessinstructorinsurance.co.uk http://www.blackfriarsgroup.com/liability_insurance/liab_fitness_aerobics_instructors.htm PPL LICENCE Music can be a major motivating factor during a class, but to play music publically for classes all music must be appropriately licenced. Phonographic Performance Limited (PPL) was set up by the record industry in 1934 as a non-profit-making organisation to grant licences for the broadcasting of recorded music such as CDs, tapes and records in public. It safeguards the copyright of the original recording artists, and the fees generated by the licences are in turn passed back to the recording artists, musicians and record companies. From the 1st May 2013 the license ruling has changed and PPL state that: Under the new tariff the sole responsibility for holding a valid PPL licence for exercise classes in fitness centres will be on the operators of those centres. Fitness instructors will still be required to hold a valid PPL licence for any classes that they operate on premises other than fitness centres (e.g. hired halls, community buildings, offices). www.ppluk.com Please note that the licence covers you to play the original copy of the music purchased from the high street or the legal suppliers such as fitpro, pure energy or jumpy-bumpy (links to these can be found in the references section). The PPL licence covers you to play any original recording from a music store or from any legally recognised music suppliers. 60

Unit 13 PPL Licence and Public Liability Insurance 13 61

www.thetrainingroom.com The Training Room Waterloo House Fleets Corner Waterloo Road Poole Dorset BH17 0HL Tel: 0800 021 6050