Blog Archives - Page 8 of 8

November 25, 2018December 16, 2019

Importance Of Core Training In Muay Thai

Also known as the art of the eight limbs, Muay Thai is a combination of some boxing techniques and rapid strikes with the elbows and knees! Every part of your body can be used to attack, which is why many people who practice Muay Thai often develop excellent physical conditioning.

People often mistake the core to be the abdominal muscles, and this results in them neglecting the workouts for the entire core section. The front, sides and back muscles of your midsection are actually all part of your core and are the main source of power for your limbs. Core muscles work together closely to stabilize your body, and a strong core will allow for holistically stronger body.

Combining the strength of your core with the art of Muay Thai, below are 3 reasons why your core matters!

Increased Balance and Stability

In a sport where you consistently receive hard hits on your body, having a strong core will act as an anchor in maintaining your balance. Core exercises often train your pelvis, lower back, hips and abdomen muscles together, and this can result in increased balance and stability during training and fights!

Powerful Strikes

A strong core will ensure a better delivery of punches and kicks, something crucial during sparring or fights. Because the core is your body’s source of power, having strong arms or legs is not enough in attempting to dish out significant strikes. By using the rotational force of your body, you are better able to transfer the power towards the limb and ultimately the opponent!

Resist Better

Very often your mid-section receives the most strikes during a fight, and a strong core will allow for better resilience against the hard knocks. A misconception many have are that Muay Thai fighters only focus on training their punches and kicks, however, strengthening your core muscles through specific workouts can increase your body’s overall condition, allowing you to fight longer without feeling lethargic!

Rather than working out isolated core muscles, it is more effective to holistically strengthen your entire core area through comprehensive trainings! The Ring’s strength and conditioning Coach Dzul notes, “S&C is important for any kind of combat sport. Being good at kicking or punching is not enough if you want to be an all-round fighter.”

Follow these simple workouts below to improve your core muscles!

Planks

Planks activate muscles like your abs, lower back, obliques and glutes for an all-round holistic core muscle workout.

Abs Wheel

This exercise is actually harder than it looks! Aside from toning your abdominal muscles, the abs wheel increases your balance and control!

Medicine Ball

A familiar sight at most gyms, the simple medicine ball is one of the most multi-functional gym item! Overhead ball slams are a great way to start your core training as it not only improves your power, but also trains your abdominal muscles!

Stability Ball

Another balancing workout that improves your core utilizes the stability ball! Use it while doing your basic exercises like sit-ups or push-ups, and find that you will activate more muscles because of the increased difficulty.

Head over to the gym area at The Ring to kick start your core training regime! You can also join our Strength and Conditioning classes every Tuesday and Thursday and see for yourself the wonders of core training and the impact and influence it will have on your Muay Thai performance! Find our full schedule at https://www.thering.sg/schedule/.

October 19, 2018March 17, 2021

Preparing For A Boxing Match

The thrill and excitement is undeniable whenever one watches a boxing match but the preparation before the fight is equally thrilling, exciting and even challenging for any boxer.

A typical training camp before a professional boxing match varies between 6 to 8 weeks. During these crucial weeks, the fighter undergoes a series of intense training, preparing his body for the upcoming fight. The main difference between a professional and amateur fighter is the time they have to prepare. Professional fighters are usually notified about their fights weeks in advance, and have plenty of time leading up to their fight. Amateur fighters however, mostly fight within short notice, so their preparation time varies between a week to about 4 weeks. Acording to the United States Olympic Committee, the high demands in speed, endurance and durability easily makes boxing the most difficult out of 60 other sports. It is important to remember that boxing is a high-risk combat sport, regardless whether you’re a professional or amateur boxer, the steps taken to prepare for a fight are equally crucial.

KNOW YOUR BODY

Pre-fight training typically includes the usual – skipping, running, working with weights, shadow boxing and pad work. Coaches would create a routine that develops and prepares a boxer for their fight. Sparring sessions, where boxers spar with training partners to condition their body, are also common during training camps. Professional boxer and The Ring’s coach Hamzah Farouk says that “One tip is to film yourself when you are sparring, that way, you can replay the footage over and over again to analyze your flaws.” Repeat your training and always practice both the defence and attack. The more you prepare, the more fluid your punches would

PLAN YOUR DIET

Part of the journey to becoming a fighter is planning a healthy diet and nutrition. Coach Abdelelah Karroum or “Abdou” of The Ring says, “It is especially important not to give in to your cravings during the weeks leading up to the fight because on top of training, you have to watch your weight”. If a fighter does not plan his diet properly, he might risk not being able to make weight during his weigh-ins. Also, extreme weight cuts can be detrimental to the body – the sudden loss of water and vital nutrients could cause your organs to shut down. Hence, most fighters work with their coaches to develop a realistic diet plan, which they must strictly adhere to. Protein shakes, or protein water are great meal replacements that can provide the same energy and nutrients your body needs during training cam!

CONDITION YOUR MIND

While it is important to focus on your physique during training camp, it is also crucial that you rehearse your game plan mentally. Professional Mixed Martial Arts fighter Kirstie Gannaway of Golden Glove Asia Promotions emphasizes the importance of having a focused mentality prior to the fight. “Many people fail to realise that fighting is not only a physical sport; it is also a mental game.” During the fight, analyzing your opponent and adjusting your strategy accordingly is also a key component in bagging the win.

Kirstie Gannaway of Golden Glove Asia Promotions at her training session.

Image Credit: https://www.instagram.com/kirstiegannaway/

What makes The Ring Boxing Community stand out is our consistent commitment to supporting the local boxing community. With our weekly sparring sessions, Friendly Fight Fridays, Amateur Fight Nights and The Ring Fighting Championship, we aim to provide a safe and holistic platform to promote the local boxing community in Singapore.

Our newly launched “School Of Boxing” programme, is a levelled coaching system, where members will eventually have the opportunity to join our fight team through a series of focused and specialized trainings. Find out more about our revised schedule at https://www.thering.sg/schedule/.

Find Boxing Classes in Singapore at your Boxing Gym Singapore : The Ring .

May 14, 2018March 17, 2021

6 Tips To Increasing Your Punching Speed

Mastering your speed in the sweet science requires hard work and consistency. While results might not be immediate, following these tips will definitely help you improve the speed of your punches overall!

One should never neglect the basics – simple jumping jacks, squatting or cycling are beneficial and vital to improving the strength of your muscles! Skipping is also great to condition your arms, wrists and shoulders. Alternatively, you can also target your core with exercises like sit-ups and push-ups to improve your upper body so that every hit packs a punch!

Shadow Boxing

A great way to hone your techniques is through shadow boxing! Good technique equates to good and steady punches! In time to come, your arms will be used to the movement and you will feel that your punches start to increase in power. Remember, not only practice punching fast, but with force as well!

PLAIN AND SIMPLE WEIGHTS

Start by introducing light weights to your usual shadow boxing routine. Ensure that your form remains while punching, and the added resistance will improve your posture and strengthen your shoulder and back. If you continue with the weight training, your body should get used to the heavier punches and in turn, it would be easier for you to move quicker!

THE GOOD OL’ SPEED BAG

Don’t take for granted what these little bags can do to improve your punches! Aside from improving your hand-eye coordination, these babies can also improve and enforce proper timing! Start off slow with large circular motions, and as you get more comfortable, decrease the size of your circles for faster punches. Follow the right-right, left-left rhythm and you should be en-route to better punch endurance, speed, timing and accuracy!

BREATHE IN, BREATHE OUT

While punching techniques are important, ensuring proper breathing while you train is also vital in maintaining proper airflow in your body. Try to take quick and repetitive breaths. You might notice how fighters often make noises or grunts whenever they punch – they are actually breathing to the rhythm of their punches! Head Coach of The Ring Chouaib notes that practicing is key, “Relax your shoulder, breathe with the punches and don’t hold your breath. People often forget the importance of effective breathing when training. If you want to punch fast, you’ve first got to breathe fast!”

CATCH FLYING CARDS

A wildcard thrown into the mix would be tossing and catching cards! Grab a partner and a deck of cards and start slow, gradually increasing your throwing speed as you try to catch more cards. Not only can you improve your reflex, over time, you will be more focused and alert!

Now that you are equipped with the right knowledge, join us at The Ring for our monthly Punch Out contest! Starting April, we will be hosting a monthly tournament for our members to challenge each other with the most number of punches in a minute! Ariff Nordin was our April record holder with an impressive 436 punches in a minute! With the current Guinness World Record set by Norman Breese from USA at 901 punches per minute, do you think you can punch?

Discover Boxing Classes in Singapore at your Boxing Gym Singapore: The Ring!