10 essentialsfortheidealhomegym 0310 (1)

www.myboxingcoach.com
10 Essentials for the
Ideal Home Boxing
Gym
2010

Copyright © 2010 www.myboxingcoach.com All Rights Reserved.
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Table of Contents
Introduction.................................................................................................................................3
Choosing the 10 Essentials............................................................................................................ 4
1. The Heavy Bag....................................................................................................................... 7
2. Hand-wraps/Bandages...........................................................................................................9
3. Boxing Gloves...................................................................................................................... 11
4. A Method of Timing Rounds................................................................................................. 13
5. Skipping Rope ..................................................................................................................... 15
6. Mirror................................................................................................................................. 16
7. Exercise Mat....................................................................................................................... 17
8. Maize Bag........................................................................................................................... 18
9. Motivation Aids................................................................................................................... 19
10. Pads/Focus Mitts................................................................................................................. 21

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10 Essentials for the Ideal Home Boxing Gym
Introduction
Boxing has always been a sport that has very few barriers to participation. Barriers in other
sports can be social, geographical or financial. There continues to be many excellent boxing
clubs and gyms that provide the space, the equipment and coaching resource to allow
people full access to the sport. These gyms are most often ‘pay as you play’ and as such do
not demand that a contract be signed. This is why people from all backgrounds can easily
access boxing as a sport and is indeed why the sport remains very popular today.
Whilst there are many gyms available, there may be any number of reasons why you might
enjoy the option of having a functional boxing gym in your home. For example you might
like to get involved in boxing, but would like to get yourself in shape before taking the step
of visiting a gym. You can build up a degree of confidence by developing an understanding
of the skills and fitness methods in your home environment.
It may be in fact that you are already involved in boxing (or any other combat sports), and
would like the additional facilities to use at your discretion. It may be that you would like to
work out at home, maybe with a partner or friend, and would like a variation from the often
expensive option of treadmills, exercise bikes or multi-gyms.
If you have the space available, be it in a garage, basement, spare room or attic, then you
can establish yourself a functional gym where you can increase your fitness levels and learn
and develop the technical skills of boxing. Learning a technical discipline provides variety
and therefore helps to maintain interest in getting and keeping fit. This can all be achieved
within a very modest budget, spending as much or as little as you like in order to attain your
goal of a home gym.
In line with the advice I give on www.myboxingcoach.com, for the purposes of competitive
boxing a home gym can never and should never replace a boxing club/gym staffed with
knowledgeable and qualified coaches. Boxing is an affordable sport, and local boxing gyms
are beacons of this affordability! If you intend to exchange blows with someone, do so
under the supervision of qualified coaching staff in a dedicated boxing club or gym.
The 10 Essentials that I present in this publication are geared towards a home boxing gym
where full-contact, open sparring will NOT be taking place. For this reason, I will not be
covering personal protective equipment such as head-guards, low-blow protectors or mouth
guards. Furthermore, I won’t cover items of apparel such as boxing boots (a decent pair of

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trainers will do fine!), shorts etc. Looking good is not a pre-requisite to operating a good
home gym.
There are some basic items that I consider ‘staples’ of any gym, be it a boxing gym or
otherwise. Items that I would include within this description are a drinks bottle, a bucket
and layers of clothing to remove/add when warming-up and warming-down. We’ll cover
how some of the equipment and facilities are used, but won’t get into any detail on fitness
programs or boxing technique, this is covered on www.myboxingcoach.com.
An obvious omission is a boxing ring. If you have the space and finance to install a ring at
home, then that’s a choice for you and is not something that should be included within the
10 Essentials for the Ideal Home Boxing Gym. Unless there is full-contact, open sparring
taking place, a solid workout can be completed without the necessity of constructing a 22
foot ring in your attic! If you want to undertake open sparring, do so at a main gym!
On a final note, the title of this publication is 10 Essentials for the Ideal Home Boxing Gym.
This means that whilst the 10 items I cover would indeed be constituent parts of a great
gym, you may just as easily gain benefits from hanging a heavy bag from a rafter or cross-
beam and having a piece of old carpet on which to do groundwork (push-ups, sit-ups etc)
and flexibility work. Boxing is a sport that requires dedication and hard work; in reality, the
only added benefits gained by owning equipment from the expensive end of the market
would be longevity of product and personal knowledge of knowing it’s from the expensive
end of the market!
Choosing the 10 Essentials
As withall thingsinlife,I’ve beenforcedtomake compromisesincomingupwiththe 1o Essentials
forthe Ideal HomeBoxing Gym. There are itemsthat I have leftoutthatmany will thinkasamiss!
Most obviouslymissingisthe speedballorspeed-bag. Thisisanexample of mylogic,whichmaybe
flawed,butI’ll leaveittoyouto come to a judgement. There are twokeyreasonsthat I have not
includedthe speedball:
1) The onlytime I see a speedballbeingusediswhenaprofessional boxerispromotingan
upcomingfight. Inall the yearsI’ve beenaroundboxinggyms,Iveryrarelysee them
installed,andwhere theyare installed,Iveryrarelysee thembeingused. Asfaras I can tell,
theyare a device forshowingoff! The counterargumenttothiswouldbe thatthe speedball
helpsdevelophand-speed. Iwouldsuggestthata floor-to-ceilingball isfarand awaya
betterpiece of equipmenttodevelopspeedandalsoprovidesexcellentdefensive skills
developmentpotential.

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2) Because the speedballisjustTOONOISY!!! Headachescanbe an occupational hazard,so
whyadd to yourpotential cerebral miserybyhavingaspeedball bangingaway!!! Other
residentsinyourhome will I’msure thankme forthisomission.
My twistedlogicaside,whatare the criteriathatI have usedin devisingthe 10 Essentialsfor the
IdealHome Boxing Gym? The followinghave beenatthe forefrontof mymindduringmy
deliberations:
1) Withinthe confinesof the home environment,Iwantedtoprovide equipmentthat
maximisesvariationandtherefore promotesthe abilitytomaintaininterestovera
prolongedperiodof time.
2) I wantedtocreate a listof essentialsthatfavoursabalance of skill developmentanda
strongfitnessregime. Boxingrequiresconditioningtomaintainformandtechnique
throughouta boutand the strengtheningof particularmuscle groupsthatimprove punching
power. Achievingthe balance isvital.
3) I wantedtoensure that I don’tpromote a perceptionthatcreatingahome gymshouldbe an
expensive venture. There isaminimal levelof equipmentneeded,andthisisveryimportant
to understand. A punchbag, hand-wraps/bandagesandglovesare anexcellentstart.
4) Havingbeenactive inthe sportfor manyyears,as a competitoranda coach, I wantedto
distil the keyitemsof equipmentintothe restrictivecountof 10 (nopunintended). Icould
have gone beyond10, and inmany waysit’sbeendifficulttoworkwithinthisrestriction. It
has howeverhadthe effectof forcingme toreallyconsiderthe use of the equipmentand
prioritise it’sinclusioninorderof effectiveness.
5) I wantedtoprovide a list thatwouldmaximise the benefitsof bothtrainingaloneand
workingwithapartner.
So withoutfurtherado,the 10 Essentialsforthe IdealHome Boxing Gym are:
1. Heavy Bag
2. Hand-wraps/Bandages
3. Boxing Gloves
4. A method of timing rounds
5. Skipping Rope
6. Mirror
7. Exercise Mat
8. Maize Bag
9. Motivation Aids
10. Focus Mitts/Pads (for work with a buddy).

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Over the following pages, I’ll cover each of these items in some detail. I’d be really
interested in your feedback on this document. If you have any thoughts, email me at
fran@myboxingcoach.com and let me know, good or bad (help me out by including the
words ‘home gym’ in the subject line.)
Finally, and in the interest of openness and honesty, I need to outline the basis of the links
used for illustrative purposes. Throughout the document, there are many illustrations used.
These illustrations are affiliate links to an equipment website. If you choose to buy any
equipment from the site, then I receive a small commission. It’s entirely up to you; my
priority is that you find this publication useful and the use of images in my view is
fundamental to achieving this.

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1. The Heavy Bag
The presence of a heavybag iswhat definesaboxinggym. Many gyms
retainbagsthat have been‘partof the furniture’formanyyears,complete
withrunningrepairsadministeredwithgaffertape followingyearsof
impactsfromthe patrons. Unleashingbigshots ona heavybag hasso many
benefitsforthe user.
The bag allowsyouto use differentstylesandtechniques,eithermoving
side toside and pinginglong-rangeshots,orsteppinginclose andusing
crunchingshortand mid-range hooksanduppercuts. The bag can be used
to improve speed,strengthandendurance byconfiguringthe rounds,
punchingrate and punchingstyle accordingly. It’salsoa greatway to
relieve the stressatthe endof a hard day! Asan additional bonus,you
don’tneedmuchfloorspace for usinga heavybag,as you needneverbe
any more than a fewcentimetresoutof punchingrange.
There are a numberof differenttypesof heavybag. Thingshave movedona pace since ubiquitous
free-hangingbagmade famousonthe oldboxingfilms(exceptRocky,wherehe usedhalf acow
carcass…it takesall sortsI guess!) Modernpunchingequipmentincludeswall-mountedpadsystems,
angledhangingbagsandeven‘person’shapedhighdensityfoamfree-standingobjectscomplete
withchiselledgoodlooksand taughtsix-pack. But,dothese additionalchoicesactuallyofferany
benefitbeyondthatofferedbythe oldfaithful heavybag?
I have usedmanydifferentstylesof bagoverthe years. The traditional
type of heavybag, suchas that shownabove,iswhatwe expecttosee.
The bag itself isgenerallyhungfromawall mountedbracketor froman
available cross-beamorrafter. Obviously,if youare goingto use a wall
bracket(see left),itneedstobe fixedverysecurelytothe wall usingthe
recommendedfixings. Afterall,the more youhita bag, the more
developedyourpunchingskill. The more youdevelopyourpunchingskill,
the more poweryou generate. Ican imagine few thingsmore
embarrassingthantodevelopall of thatpunchingpoweronlytobe
knockedoutby a fallingwall bracket!
In termsof the type of bag, youshouldensure thatthe leatherhide ishard-wearingandthatthe
weightissubstantial enoughtonotmove toodramaticallyfroma single powershot. Bagsare
traditionallyfilledwithclothrags,packedintightlytoensure anappropriate amountof resistance
whenthe shotlands. Eventhoughwhenusinga bag the handsshouldbe well protectedwith
bandages/wrapsandgloves,it’simportantthatthere issome ‘give’inthe bag,howeverslightthis

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may be. The highimpactnature of punchinga bag can cause degenerative problemsif the bagistoo
hard and the handprotectionisnot appropriate.
So whatabout the otheroptionsthatI’ve mentioned? Intermsof
the wall-mountedpadsystem,(right),Ifeel thatunlessyouare
workingtoa generousbudgetandyouhave ample floorspace
available,these piecesof equipmentshouldbe reservedforafull-
sizedgym. A keybenefitof thistype of systemisthatit encourages
the boxerto combine effective footworkwithdynamicbody
movementsandavariedrange of punches. A drawbackis thatthere
isverylittle ‘give’andassuchis impractical foruse fora prolonged
periodsuchas a sessionof 6 x 3 minute rounds,unlike a
conventional heavybag.
Anothermodernpiece of equipmentisthe free-standing‘human’target,made
fromhighdensityplasticsandrubbersandcomplete withlife-likebodyshape and
target areas(left). I’ve seenthese piecesof equipmentingymsoverthe years. In
principle,the ideaissensible,butwhattendstohappenisthat people constantly
strike the targetunderthe chin withuppercuts. Overtime,thisfocussedassault
tendsto leadtoa partial decapitationandultimatelyacomplete decapitation,
generatingthe ratherdisconcertingsituationof amock humanheadbouncing
across the floorof the gym! My ownview isthat thispiece of equipmentisan
expensive luxurythatIfeel addslittle,if any,additional valuetothatprovidedby
conventional punchbags.
There isone othertype of bag that I haven’t mentioned,andforverygoodreason. This isthe Maize
Bag and the reasonI haven’tmentionedithere isthatI’ve nominateditasone of the 10 Essentials
because of the superboptionsthatthe bag offers.

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2. Hand-wraps/Bandages
Okay,you’ve investedinadecentpunchbag andnow you’re readytostart unleashingdynamite
punches. Take notice of thisgoldenrule;never,everhitapunch bagwithoutappropriate hand
protection. Don’tevenbe temptedtohave alittle popasyou walkpast. The damage that youcan
do to the handsif you don’thave themwell wrappedandprotectedwithglovesisimmense. I’mnot
talkingaboutnastylittle cutsandabrasionshere,I’mtalkingaboutdisintegratedknucklesand
shatteredmetacarpalswhere the damage issograve thatthe handis permanentlydisfiguredand
will neverfunctiontofull potential again.
There are a range of optionsavailablewhenitcomestohandprotection,none of whichare goingto
breakthe bank,so there’snoexcuse for avoidingpainandproblems. Whenyounotice aboxerat
the endof a bigfight,they’ve takenoff theirglovesandunderneathare verytightlypacked,solid
bandaging,gleamingwhite andtrimmedtoperfection. Thisisa special effortforthe fight. Ingym
time,professional andamateurboxersalike tendtobe muchmore practical. Hand protectionis
coveredinthe mainby the followingoptions:
 Crepe bandages
 Hand wraps
 Gel-filledundergloves.
Crepe bandageswere formanyyearsthe standard. Theyare available atmost
pharmacies/drug-storesandare veryhard-wearing. Youcanhave any colour,
so longas it’swhite (right),andavoidpurchasingthe basiccottonversionas
there isno elasticityinthese andtheyreallycanbecome quite uncomfortable
on the hand. It’shelpful tomake asmall incisionatone endof the bandage to
allowthe thumbto be threadedthrough;thismakesthe processof wrapping
the handseasier.
The bandage shouldbe about7-10cm wide,butshouldbe aslong as isavailable,usually4-5metres.
The lengthisimportantbecause the ideal waytowrapthe handsisto feedthe bandage inbetween
the fingersandsome wayup the wrist. Feedingthe bandagesthroughthe fingersprevents the
bandagesridingupthe handwhenhittingthe bag,thusavoidingleavingthe knuckle area
unprotected. A keybenefitof the basicbandage isthat a layerof thinfoam can be placed
underneaththe bandage,providingadditional protection.
Hand-wraps(left) are amore modernprogressionof the
crepe bandage. Theyare verytightlywovenfabricandare
available inarange of colours. Hand-wrapsare specialised
piecesof kitdesignedforcombatsportssuchas boxing,

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Muay Thai and MixedMartial Arts(MMA). Wraps include aloopor ‘partial glove’atone end(to
provide the anchorpointto wrapthe hands) anda Velcrofasteneratthe otherend,allowinga
speedyapplication. Wrapstendtoprovide ahigher level of protectionthancrepe bandages,and
wouldnotordinarilyrequirethe additionof spongelayerstoimprove protection.
The final methodof handprotectionof isthe modern gel-filled
under-gloves. Thistype of handprotectionhasbecome more
commonin boxinginrecentyearsfollowingtheirtraditional arena
of use beingothercombatsportssuch as Muay Thai. Theyare the
mostexpensiveformof handprotection,andalthoughtheiruse
has become more common,the hand-wrapsandtoa lesserextent
the crepe bandagesare more prevalentinmodernboxing.
Under-glovestendtobe marketedasa convenientalternativetobandagesorwraps,so there may
well be compromisesintermsof handprotection. Iwouldsuggestthatif youare goingto try these
typesof gloves,ensure thattheyfitthe handperfectly. If there isanymovementof the glove across
the hand,thenit ishighlylikelythatsignificantfriction-type injurieswill be causedtothe knuckles.
Whilstthese injuriesare notterriblyserious,theycanbe veryannoyingandtroublesome overtime.
I’dalso be concernedthatthe many stitchedjoinscouldbe asource of weaknesswheredamage
couldoccur.
On a final note,Iwill againemphasisethe importance of protectingyourhands,afterall theyneed
to lastyou forthe restof yourlife! Glovesalone cannotprovidethe necessary‘armour’foryour
hands. Repeatedblowsagainstaheavybag(or the evenmore implacable maize bag) are goingput
massive stressonyourhandsand wrists,sotake bandaging/wrappingseriouslyandenjoybagwork
withoutthe threatof causinglastingdamage to the ‘toolsof the trade’.

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3. Boxing Gloves
We’ve coveredthe equipmentthatprovides‘the thingtohit’. We’ve coveredthe primarymethod
of protectionthatwe provide forourhands. The final piece of the jigsaw isthe glovesthatwe use to
‘weave ourmagic’. There isa huge array of glovesoutthere to choose from. Gone are the daysof
Jack Dempseywhere 4oz‘jaw-breakers’were the norm. Whenworkinginahome gym, there isno
needtobe constrainedwithwhatyouchoose,andindeed,it’scommonforboxerstoweardifferent
typesof glovesdependingonmood.
In boxing,there are 3 broadareas of gloves;competitiongloves,sparring
glovesandbag mitts. Competitionglovesforprofessionalboxingandamateur
boxinghave significantdifferences,althoughforthe purposesof bagwork
bothare perfectlyvalidtouse. Amateurcompetitiongloves,suchasthose
picturedonthe right,are 10oz weightwiththe majorityof the padding(and
therefore weight) isatthe knuckle partof the glove.
Professionalcompetitiongloves (left) are availablein8ozor 10oz, but
the weight/paddingtendstobe more evenlydistributedaroundthe
glove andthe wristsectionof the glove tendstobe longer. Thisresults
ina thinnerglove atthe knuckle section. Itend not to use amateur
competitionglovesforbagworkfor 2 mainreasons;1) The thicknessof
paddingaroundthe knuckle areareallydoes(bydesign)absorbagreat
deal of force and can oftendull the sensationof powerand2) theyare
much more expensive thanthe alternative options.
Professionalcompetitionglovesare amore viable optionforbagwork,butagainare at the
expensive endof the marketandmaynot actuallybe practical intermsof gettingthemonor off
(avoidlacesif youare workingathome,go withVelcrofastenersif yougofor a competitionstyle
glove astyinglaceswithyourteethisprettymuch an impossible task!)
Sparringgloves (right) are alwaysheavierthancompetitionglovesand
therefore offermore paddingandprotection. Boxerstendtosparvery
often,baseduponthe logicthatthe more youdo somethingthe betteryou
getat it! Top professional boxerswhenpreparingforafightmayspar up to
200 x 3 minute roundsof sparring,soheavier,more paddedglovesmake a
bigdifference intermsof the potentialforinjury. Sparringglovestendtobe
14oz to 18oz, and indeedsome of the biggerproboxersare likelytouse this
type of glove forworkingthe heavybag. In terms of day to dayuse,I’d
probablyconsidersparringglovesalongside competitionglovesintermsof use ata home gym; they
are expensivebutdoprovide additional paddingandexcellentwristsupport(althoughthissupport
can equallybe achievedwitheffective bandaging). Usingthistype of glove onthe heavybagcan be

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out of necessity,suchaswhenrecoveringfromahandinjuryandseekingtoreduce the shockfrom
impact,or a simple matterof mood;sometimesachange isas goodas a rest!
The final type of glove Iwill coveristhe bag glove or bag mitt. Bag mitts
tendto go up to 10oz to 12oz inweightandare available inarange of
coloursthat will suitanytaste. Bag mittoptionshave movedon
significantlyoverthe yearsfromthe traditional style bagmitt(right) to
nowcover a range of hybridglovesthattake designelementsfromthe
competitiongloverange andcombine these withthe characteristicsof
the traditional bagmitt.
The common characteristicacrossthe range of bag mittstends
to be a reducedlevelof paddinginthe knuckle area. The
reducedlevel of paddinginthe knuckle areareallyallowsyou
to ‘feel’the impactof the shots,veryimportantforself-
confidence purposes. Remember,asexplainedinthe previous
sectioneffective bandaging/wrappingof the handsisthe
primarymethodof preventinginjury,sodon’tcompromise!
If I were restrictedtoowningonlyone pairof glovesforworkingaheavybag,I’dgo witha
conventional setof bagmitts. I wouldavoidthe style thathasno thumbor allowsthe topof the
thumbto protrude. Againthisisa personal choice,butI alwaysfeel betterwithmythumbinside the
glove! If I were toown twopairs,to cater for moodsor to provide extraprotectionformyhandsin
orderto performa pianoconcerto(I wish),thenI’dadda ‘hybrid’type or mouldedbagglove (above)
that offeredmore paddingandshock-absorbance protectiontothe knuckle areaandsupportto the
wrist.

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4. A Method of Timing Rounds
Throughoutthe sectionsof thisdocument,Ihave andwill continue tostressthe importance of
variationinyouroptionsforusingthe home boxinggym. A keyfactor for whypeople don’t follow
throughon theirplansto‘get fit’isthe boredomgeneratedbyploughingthroughthe same old
routinesdayin,dayout. The same can be true of boxing(althoughlearningaskill elementdoeshelp
to maintaininterest),butbeingable tohave adynamicrange of optionsintermsof timingstructures
and variancescanbe a real positive. A basicexample of thisoptionisthe factthat3 minute rounds
(withone minute restperiods) ata steadyrate is greataerobicwork,whilst1 minute roundswith15
secondrestperiodsworkingamaximumrate isgreatanaerobicwork.
SomethingIoftensee (anditneverfailstodisappointme) issomebodyworkingaheavybaguntil
theyare tired,andthentakinga restuntil theyare recovered. Itis vital thatthe structure of the
roundsismaintained. If yousetoff on a 3 minute round,thenyoumustsee the roundthroughto
the end,no matterhowtiredyouare! Resultswill notbe achievedif youdecidetostopworking
wheneveryoutire!
Before we getintothe range of optionsavailable,Iwanttosuggesta verysimple solutionthatwhilst
not ideal isperfectlyadequate;ananalogue clockwithasecondhand! Aslongas the clockisin the
correct locationi.e.whenworkingyourheavybagitrequiresonlyaquick glance to see where the
secondhandis upto, thenyoushouldbe able to getby perfectlywell. Itcan be a little distractingto
keeptrack,but as a boxeryouare expectedtoprocesslotsof informationasyoumove througha
roundanyway! So, aside fromthe goodoldfashionedwall clock,whatotheroptionsare available?
 Gym timer
 Personalisedtimer
 Pockettimer
A gymtimer(right) are at the topendof the market
interms of price. Theyhave a range of timing
programs,commonly1 to 5 minute roundtimesand
15 secondto 60 secondresttimes. Theyhave the
optionof an audible (andvisual)signal of the round
status(active/inactive) andof the last30 secondsof
the round. If youcan finda gymtimerthat suits
your budget,goforit as theyare the ideal option.
Be aware though,the audible tone canbe veryloud
and veryhighpitched,soI’mnot sure you’ll wina
popularitycontestwiththe restof the house!

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The nextoptionisthe personalisedtimer(left). Thispiece of kitisa
developmentof the wristwatch(whichwouldnotbe an optionforobvious
reasons) andisdesignedtobe wornaroundthe upperarm. The digital device
tendsto offerverysimple roundoptionse.g.2or 3 minute roundswith30 to
60 secondrestperiods. There isan audible tone andvibrationfornotification
purposes. I’ve nevertriedthistype of device,butmustadmittohavingone mainreservation. Given
that the arm muscles,includingthe bicep,will extendandcontractregularlyduringthe round,I
wouldwonderhowlikelyitwouldbe thatthe device wouldworkloose thusproviding anannoyance
that wouldleadtothe device beingflungacrossthe floor!
The final type of timeristhe pockettimer. There are manybasic versions,
and some fullydigitalwiththe LiquidCrystal Display(LCD) offerthe full
spectrumof round andrest periodtimings,all foracheapprice. Giventhe
general size of the device,it’slikelythatthe audible tonewillnotperforate
any eardrums withinthe confinesof yourgarage. If I were operating ona
budget,Iwouldinvestigate the optionsgivenbypockettimers.

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5. Skipping Rope
Skippingisastaple activityof anyboxer’strainingregime. Asanactivityitprovidesbenefits
including:
 Can be usedas part of a warm-upor as a core elementof the gymsession
 Great optionsforaerobicandanaerobicworkouts
 Excellenttoningof muscle groupsacrossthe chest,shoulders,backandlegs
 Reinforcementof the armsand upperbodyworkinginsynchronisationwiththe legs,in
particularallowingthe boxertoremainonthe ballsof theirfeet.
If you are totallynewtoskipping,thenitissomethingthatwill take lotsof practice toperfect,but
fitnessbenefitswillbe gainedfromthispractice. Before youknow it,the rope will blazeawayand
the skippingsectionof yourgymworkoutwill be somethingthatyoureallylookforwardto. A word
to the wise though,scheduleyourskippingfor afteryourbag workso that youcan quicklyremove
your handwrapsbefore skipping,asthese canbecome uncomfortableduringprolongedskipping.
In termsof the optionsavailable forskipping,we have 2mainchoices
(notcountingthe beadedrope);the leatherrope withwoodenor
steel handlesandthe plasticrope. Skippingropesthatare made from
conventional rope are not particularlywell suitedtoboxersasthey
don’thave the weighttoallowhighspeedskipping,basicallythe
revolutionof the rope can’tkeepupwithyourabilitytojump!
The traditional choice wouldbe the leatherskippingrope,(aboveright). Leatherropesare hard
wearingandprovide enoughweighttoreallyrampupthe revolutions! If the rope isslightlytoolong
for you,thenknotscan be tiedat each endto reduce the length. Leatherropestendtobe more
expensive,butinmyopinionare well worthit.
The nexttype of rope isthe plasticskippingrope (see left). These ropes
are quite commonandare a cheaperalternative tothe leatherrope.
The plasticrope is notas hardwearingasthe leatheroption,anddoesn’t
have ball-bearingsinthe handle like the leatherrope (theseball-
bearingsreduce the riskof the rope warpingduringuse). Some boxers
do favourthe plasticrope as it can offergreaterspeed,makingavery
impressivenoiseasitcuts throughthe air…not sure youneededtoknow
thisbut I’mjustcoveringall the bases! A skippingrope isacheap
enoughcommoditytoallow youtoownboth,but interms of what the
bestoptionis,I’dgo withthe slightlymore expensiveleatheroption.

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6. Mirror
Mirrors are presentinall kindsof gymsand studios,anda boxinggymisnodifferent. There are very
goodreasonswhymirrorsare so beneficial duringphysical exercise, especiallyexercisethat
incorporatesatechnical discipline. Technical developmentandthe factthat watchingourselves
workinghardprovidesmotivationare tomy mindthe mainbenefitsof usingmirrorsinagym.
Whilsta little posingaroundthe gymdoesnoharm, the presence of a mirroris not strictlyforthe
purposesof vanity. If youraim isto consistentlyimprove yourboxingtechnique,thenitisvital that
youhave the use of a mirror. From the veryfirstskill elementof learningyourstance andon-guard,
lookingatyour positionandformina mirror allowsyoutoensure thatnone of the commonfaults
are creepingin. Mainusesfor a mirrorinclude:
 Whenshadowboxing,the mirrorcan be usedto ensure thatbothattackingand defending
phases workwell withefficiencyandspeed. The mirroracts as a proxyopponent,allowing
the boxerto examine theirstyle withacritical eye. Thisprocesshasthe addedbenefitof
improvingthe thoughtprocessesof the boxerandpromotingagreaterunderstandingof ring
sense.
 Usedas an aide toperformingdrills. Thismightinclude usingtapedlinesonthe mirrorand
floorto provide axistoworkaroundthusensuringthatthe feetand bodymove inthe
correct wayduringpassagesof boxing,buildingworkable attackanddefence sequences.
 Whencompleting‘groundwork’,performingvariousexercisessuchasplyometrics,press-
ups,and abdominal work,the mirrorcan be usedto ensure thatappropriate exercise
technique isbeingapplied.
 As a methodof motivation,suchaswhenskippingorliftingfree-weights(ifyouchoose to
use weights). Manyboxersfindthatithelpswhen‘diggingdeep’duringahardsession.
Ideally,the mirrorshouldbe large enoughtobe able tosee the entire body,withsome space to
spare on eitherside toallowsome movement‘across’the mirror. Moderngymmirrorscan be fixed
to the wall and incorporate backingtominimiserisksof shattering,andideallyitwouldbe betterto
go withthe safety-consciousoptioninthe home (althoughinover30 yearsaroundgyms,I’ve only
everwitnessedone mirrorgetbrokenbyone butter-fingeredboxerwhoaccidentlyletgoof a hand
weightduringshadowboxing!)
If you don’thave the room to accommodate a largerspecialisedgymmirror,thenafull length
domesticmirrorwouldprovide benefits,withthe maincharacteristicbeingthatyoucan see the full
body. The reasonI’mfairlyfixedonthisrequirementisthatthe abilitytoco-ordinate upperand
lowerbodymovementwhenperformingboxingskills(particularlywhenexecutingcomplex
sequences)ismore readilyattainedwitheffectiveuse of amirror.

17
7. Exercise Mat
Duringthe introductiontothisdocument,Imentionedthatthe mostbasicelementsof aboxinggym
at home wouldconsistof a heavybag anda piece of carpetfor groundwork. Boxerstendnotto
thrive ongroundworkandflexibility. Theywouldmuchratherinvolvethemselveswiththe more
stimulatingactivitiesof sparring,bagworkandpad work (usingfocusmitts). The factisthoughthat
interms of developingall roundfitness,completingappropriate groundworkandflexibilityexercises
isundoubtedlyakeycomponentof success.
In orderto be motivatedtocomplete the exercises,groundworkandflexibility,thenthe presence of
at leastsome degree of firmpaddingonthe groundwill make the prospectmarginallymore
appealing! Aswell asthe toughgrindof the groundwork,thena decent
exercise matwill allowappropriatewarm-downtime andeffective
relaxationoptions,taking5minutesoutat the endof a sessiontolay
downand dosome breathingexercisesisalwaysabonus.
If you have the optionof includingan exercise matinyourhome gym,
whatshouldyoubear inmind? There is an extensiverange of colours,
sizesandmaterialsavailable,butif youkeepthe followingcoupleof
pointsinmindthenyoushouldsource the mostappropriate optionfor
you:
 If you have the space,thenlookto purchase a mat that islarge enoughforyou to laydown
withoutyourheadand/orfeetdanglingoff the ends. Matscan be easilystoredagainsta
wall whennotinuse,so itneednotinterfere withothergymactivitieswhennotinuse.
 Try to obtaina mat that is substantial enoughandpossessesthe rigiditytonotmove during
some vigorousexercise e.g.itdoesn’t‘concertina’andstretchwhendoingsquatthrusts.
Bear inmindthough,forcertainexercisesyoucouldsimplyhave yourhandsrestingonthe
mat and yourlegsworkingoff the mat(the type below leftshouldsuffice.)
Abdominal exercisesare afairlystandardofferinginaboxinggym,
crunches,trunkcurls,leg-raisesandsoon. It is nota goodideato be
hammeringoutseriousloadsof sit-upsonahard surface;the level of
discomfortyouwouldsufferearlyonwouldI’msure invoke asense of
desire forsomethingmore paddedonyourbackside! Providingyourself
withthese simple levelsof comfortwillreduce the chancesof
encounteringthe dreadedapathyforcompletingthe groundwork. Any
fitnessandskill developmentcan’talwaysbe the ‘glamour’work,so
provide the basiccomfortsandyou are more likelytomaintainamore
balancedfitnessregime.

18
8. Maize Bag
Maize,as well asbeinga foodproductand beingproducedinthe hundredsof millionsof tonsper
yearby the USA, makesan amazingfillingfora punchbag. It may seempeculiarthatIdidn’tinclude
the maize bag as an honourable mentionwithinthe heavybagsection,butthere isagoodreasonfor
this. If youwantto developinfightingtechniques,thenthe use of amaize bag isso muchmore
effectivethanaconventional heavybag,althoughthe heavybagisingeneral termsmore practical,
for reasonswe’ll cover.
A maize bagis a pear or teardrop-shapedstitchedleatherbag,asshownon
the left. It comesina range of coloursand sizes,althoughtraditionallytendto
be classedas be small (approximately15kg) or large (30kg+). Due to the
shape of the bag andthe nature of the filling,ithasa unique responseand
‘feel’whenhitwithashot. Whena heavyshotislanded,the bagabsorbs
powerwithoutthe ‘spring’thatispresentwithmostheavybags. The shape of
the maize bag meansthatthere is a much greaterrange of hooksand
uppercutsavailable tothe user. Shortandmediumrange hooksand
uppercuts,combinedwithbodymovementsandfootworktechniques,
provide the backbone of anyinfightingtactics.
A maize bagis a much more ‘solid’objectthanaheavybag. Whenassaultingthe maize bagwith
short,explosive hooksanduppercuts,itreallydoescreate some veryhighimpactsonthe hands.
Evenwithappropriate handprotectioninthe formof bandaging/wraps,the stressesandimpacts
meanthat the bag is notso practical to use for too manyroundsin succession. Aimingtocomplete
say 6 x 3 minute roundsona maize bag isgoingto be tough goingandwiththe bestwill inthe world
couldprove counterproductive. Itismore beneficial tomix inacouple of roundson a maize bag into
you’re the mainbag routine,maybe a3:1 ratioof rounds. It isfor thisreasonthat I see the maize
bag as a definite luxurywithinthe Top 10 Essentialsfor theIdeal Home Boxing Gym.
If you can spare the floorspace,andyour budgetcanwithstandthe cost,owningbotha heavybag
and a maize bag wouldofferaverydynamic,power-biasedhome gymsetup. The use of pivotsand
sidestepstogenerate leverage forshortandmid-range hooksanduppercutsmeansthatthe bag is
excellentwhenfocussingondevelopingthe ‘punching’muscle-groups. Somethingtobe aware of is
that the bags are veryheavy,andrequire chainstohangthem. As withthe heavybag,use a cross-
beamor wall-bracketasa secure fixing. Liftingamaize bagon to the chainsisa twopersonjob. It is
not reallypractical toalternate aheavybag and a maize bag onthe same bracketor cross-beam. If I
were restrictedtoone bracket/fixing,thenI’dgo withthe heavybag.

19
9. MotivationAids
A boxinggymhasa special mix of qualitiesthatcombine toprovide anatmospherethatisseldom
foundinothergyms. Whilstaboxercan owntop line equipment,cangothroughthe ritualsof
bandagingandmentallypreparingforagymsession,andworkalongside topqualitycoaches,
workingina gym that providesanatmosphere conducive totopperformance isverymucha vital
ingredient;boxersalwaysrefertothe greatatmosphere presentinthe topgyms. This atmosphere is
generatedbya numberof elements:
 The sounds – highspeedskippingandthe percussive‘thwacks’againstthe heavybagand
the nasal grunts of the boxers
 The boxers – the enjoymentof showingoff theirskills,the interactionwithsparringpartners
and othergymusers.
 The historyand provenance of the gymand the boxerswhothe patronsholdup as beacons
of performance. Thisisoftendemonstratedinthe formof posters,oftenthe promotional
postersfromgreat fightsinhistory.
 The ofteneclecticmix of music,playedatvaryingvolumes,thatofferarhythmicguide when
shadowboxing,hittingthe heavybagandskipping.
Motivationiscrucial duringany activity,particularlysportingactivities.
Everythingpossible shouldbe done togenerate andmaintainmotivation.
Hanginga fewfightpostersaroundyourhome gym are an effective wayto
improve the atmosphere andtherefore assistwithmotivation.
Posters of those boxerswhomaybe of particularinteresttoyouare good,
particularlyif the posterrelatestoa definingfightormaydemonstrate a
definingmomentintheircareer,forexampleMuhammadAli standingover
SonnyListon,or RockyMarciano landinghis‘SuzyQ’right handon Jersey
Joe Walcott. Sogo aheadand hang a poster,itmightprovide the
inspirationtogetyouthroughthat final minute of the lastround.
If you’re a fan of music,thenit’slikelythatmysuggestionof playingsome inyourhome boxinggym
iswastedtypingonmy behalf. If you’re notparticularlyafanof music,thentake a leapof faithand
findsomethingthatsuitstoplay. The reasonI say thisisthat musicin the gym can helpintwoways:
 Favourite piecesof musiccanbe associatedwithpositive experiences. Forme,I always
rememberthatinthe run-upto the Hagler-Leonardfight,the Final CountdownbyEurope
was usedasa promotional songonTV in the UK. Now whenI hearthat music,I get
flashbacksof HaglerterrorisingMugabe andHearns! It’sa bighelp whenpoweringthrough
roundsof bags!

20
 Music can provide atempo,veryuseful forskippingbutalsohelpfulduringshadow boxing
and bag workwhenseekingtofindarhythm.
Postersandmusicare simple andeffective stepstoimprovingthe ambience andatmosphere in
your home boxinggym.

21
10. Pads/Focus Mitts
Whenundertakinganyphysical exercise,havingafriend,partneror
buddyworkingalongsideyouisareal positive. Onthe face of it,boxing
isan individual sport. The realitythoughisthatboxersare nodifferent
than otherhumanbeingsinthatin the majorityof circumstancesthey
like tohave people aroundthem. Inthe gymenvironment,having
othersaroundyou providesbenefitsintwokeyareas;motivationand
technical development.
In termsof the 10 Essentials,the inclusionof the pads(alsoreferredtoasfocusmittsor jab and
hookpads) is dependantonthe assumptionof havingsomeonewhoiswillingtowearthem! Pads
are wornon the hands,come in a varietyof shapesandsizes,andwhenusedproperlyare the
closesta boxercanget to contestconditionswithoutthe headshots.
Whena boxerusesthe heavybag,or shadow boxes,theyare incontrol. The boxerdecideswhen
punchesare goingto be thrown,the boxerdecideshow andwhentomove,the boxerisunderno
mental challenge atall. Whenusingthe padsthough,all of these elementsare controlledbythe
personwearingthe pads(usuallyacoach). Thismeansthat the boxer’sworkrate can be controlled
and that the boxerhasto continuallythinkandadjustinordertorespondto the instructionsgiven.
Thisincreasesstressandmakesthe activitymuchmore beneficial.
Whenstartingout withthe pads,it isenoughtoholdthemup and
requestthatthe boxerwhacksawaywithstraightpunches. Giventime
though,youcan reallyvarythe type and quantityof shotsthrown.
Phasedattacksequences,combinationpunchesutilisingbodyandhead
strikesandhighloadanaerobicworkall combine to make the pads a
reallytoppiece of gymequipment.
Whenchoosinga pairof pads,I tendto favoura smallerpair. I findthatI needto ‘cup’my hands
inside the padinorderto make me feel thatthe padis secure or isn’tgoingtoflyoff my handat the
firsthintof an incomingshot! Some pads,like those above right,have anextendedlengththat
offerssome protectiontothe wristarea. I have alwaysfoundthoughthatthe larger type of pad
available ismore difficulttowearand isby and large a more arduousendeavourforthe userthan
the smallerpad.
Whichevertype youoptfor(againpricesvary),itwill be a verywise investmentif you’reworkingas
a pair. It addsmuch more dynamismtothe work outand providesaplatformtothinkabout some
more advancedtechnical developmentactivitiessuchas‘touch’or conditionedsparring.

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