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Box Fitness Experience

Take a look at our latest video. We tried to cover a wide range of training activities our gym offers. Don't hesitate to share this video with your friends or anyone who might be interested.

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How to do Pull-ups – Beginner to Advanced

For most people pull-up is a rather challenging exercise. We often hear that our clients’ long-term fitness goals include things like achieving 1, 10 or even 100 repetitions of pull-ups. For many the pinnacle of mastering this exercise is the ability to execute a perfect muscle-up – an extremely challenging exercise which is a mixture of a pull up and a straight-bar bodyweight dip. While there is nothing wrong with trying to achieve 100 consecutive reps of traditional pull-ups, at one point the value of every rep added starts to decrease. Pull-upsOur approach is to focus on variety instead of adding more and more reps of exactly the same exercise. Unfortunately most of the time when people think about pull-up training only two exercises come into their mind – regular (military/shoulder with) pull-ups and chin-ups (the same as a pull-up, only palms are facing towards your body). In this article will try to introduce you to the endless variations and progressions pull up training can offer.

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Friends doing a personalized Strength & Fitness programme with a Box Fitness coach

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Box Fitness Coach in an Advanced Sparring Session

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Mult-Disciplinary Approach to Footwork & Movement in Boxing

Introduction & Importance

This article outlines the importance of multi-disciplinary approaches to the principles of boxing footwork. It also suggests how the coach can use the information when developing their coaching process (Nash et al 2008; Miles 2004). Research into boxing generically, suggests there aren’t a lot of researchers that are willing to study boxing, other than in the realms of boxing injuries. This is due to the very nature of the sport, and the fact they would not want to play a role in getting people injured (Smit and Louw 2011). With this in mind, other research states that the footwork and related movements involved can relate to other dynamic sports, such as tennis (Mack et al 2010) and striking and kicking sports (K-1, MMA, Thai boxing) (Kajmovic et al 2007; Kapo 2006).
Boxing Footwork

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The Effect of recovery duration upon repeated sprint performance

Introduction

Sports Scientists and coaches have suggested that the ability to perform short bursts of sprints with minimal recovery periods in between them (Repeat sprint ability, RSA), may be influential in determining the result of many different sporting events, including team and individual sports (Jougla et al 2010; Oliver et al 2007; Spencer et al 2005). The ability to recover and maintain maximal effort during subsequent sprints is an important determinant to a successful performance, which shows us the importance of the understanding of the physiological effects that such sprints will have on an athlete. This present study specifically focuses on the rest period duration (15 Seconds(s) and 120 Seconds(s)) and how this will effect sprint performance, as it has been identified as an influential factor on sprint performance (Billaut and Basset 2007; Spencer et al 2005).

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Box Fitness is looking for boxing coaches

Box Fitness has got good news for all already well experienced boxers who would like to further develop their career as a boxing coach. Due to the success of our gym we are currently planning to recruit boxing coaches.

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Advanced Pad-Work Session

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Box Fitness kettlebell classes

Box Fitness is excited to announce the introduction of kettlebell classes in our gym. Kettlebell training is an excellent way of working out. It will help you to build a strong core, tone-up muscles, improve endurance and strengthen cardiovascular system. The nature of kettlebell exercises provides the best form of functional strength building without “heavy” weight equipment, which is ideal to maintain muscle strength, flexibility, bone density and prevent injuries. Everyone in regards of their age, gender and fitness level will benefit from this kind of exercising.

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New equipment

The Box Fitness team works hard to deliver the best fitness experience to our customers. We are constantly upgrading the range of our fitness equipment to make your workout sessions more efficient and exciting.

We believe that one of the main reasons for training is to improve your daily life – make you stronger, healthier and able to enjoy every aspect of life. Lately we have been working hard on developing functional fitness training classes and upgrading our range of equipment with some useful and unusual pieces:

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