Category Archives: Boxing

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Club Titans Pandemic Response Management Plan

Category : Boxing , Fitness , Health , Taekwondo

As we prepare to open up the doors of our gym on June 22nd after 12 weeks of shutdown, we need to keep in mind that it still isn’t ‘business as usual’ and we don’t know how long it will be before it becomes that.

Things will look different to how they looked before. We have developed a Pandemic Response Management Plan to outline our actions we will be taking to minimise any potential spread of COVID-19 and keep our staff and community safe. Some of the key things that people need to know are:

  • Training will continue to be non-contact until advised otherwise. Physical distancing requirement will be adhered to.
  • Sanitise before you enter the gym. We will have a sanitation station at the entry, but encourage students and visitors to BYO.
  • Some classes may be shorter in the interim to allow for the previous classes to exit and cleaning to occur between classes. People will need to wait outside until invited in.
  • Bookings will be required for most classes until restriction ease. In particular, taekwondo students will sign up for specific days only.
  • We will need to keep a register for contact tracing.

If you require further information, please refer to Pandemic Response Management Plan .

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Empowering Women – Chicks that Hit

This is not about male versus female. Or about who is stronger, faster or smarter. Too often in life, work or sport it becomes about battle of the sexes. Pay gaps, gender equality and domestic violence are just some of the symptoms of the unbalanced society we live in. Addressing it, is not about male bashing or about giving females dibs over men. Establishing a gender equal society is a much more complex issue that involves change driven from all levels, gender, demographics and ages. One important way to support the momentum of change is by empowering women. To help them realize that they are their own kind of strong, their own kind of awesome and their own kind of unique woman.

The Macquarie Dictionary defines ’empower’ as: to cause (a person or group of people) to feel confident and in control of their own life: to empower women.

Here, I have to diverge from the Macquaries definition . I believe personal empowerment is not handed to you or caused. It is not a gift that is wrapped up with a bow or delegated to you. Empowerment is something that you have to take for yourself. It cannot be denied to you, because it comes from within you.

Do you think anybody told UFC fighter Ronda Rousey that she was now empowered? Did anybody say to female Aussie rules footballer Daisy Pearce that she was allowed to be in control of her career and be the best? Nope. They just did it. Just the same as every female should do. They need to decide, who or what they want to be and do it, because no one will do it for them.

One way that females can feel empowered and confident in themselves is to feel good about their physical self. By eating a balanced diet (that included a well deserved treat or drink) and squeezing in a few workouts a week, you will start to feel strong, healthy and happy. One one of the best ways to feel empowered through fitness is boxing.


Boxing is one of the ultimate ways for women to feel strong and confident. Boxing can be a tough and brutal sport at a competitive level. But for most women, hitting a bag, working the pads or even just light sparring has to be one of the most empowering activities they can do.

Not only does boxing help you get super fit and tone the body. It is completely brilliant at burning fat and improving cardiovascular health. Boxing improves your strength which is not only fab for the body, but one of the things that can contribute to the feeling of confidence and power. So it’s fair to say that physical benefits are amazing and contribute to an overall sense of health and fitness that improves sense of self.

The other way that boxing can contribute to the empowerment of women is through mental and emotional health. Boxing is an awesome stress-reliever. With every punch, cortisol levels (stress hormones) decrease and endophins (feel-happy hormones) increase. You always come away from a boxing session feeling better than when you went in. Boxing is better than therapy!

It’s incredible how the feeling of a well placed glove on a bag, or well-timed glove on a pad can contribute to a feeling of empowerment, but it does. Boxing makes you feel powerful.


At the same time as throwing out those punches though, you have to concentrate. Thinking about the combinations, thinking about defence, thinking about your next offence. Yes, boxing makes you think – a lot. Boxing makes you feel in control.

Boxing improves coordination. Concentration, repetition and building muscle memory helps to improve the way your body moves and it’s coordination. Sure when you first start, it might feel a bit weird, but with time it all starts to flow and the confidence that comes with the improvement in coordination cannot be measured. Boxing makes you feel confident in yourself.

In boxing (like any sport) you are constantly learning and improving. The gaining of knowledge and striving to improve and better yourself is a sign of confidence.

Some gyms even offer sparring for their female client’s if they feel comfortable. These are typically undertaken in a proper environment with an experienced trainer and with safety equipment. And only when the individual is ready. But there is nothing like seeing the smile on one of my client’s faces after she has been in the ring for the first time. The incredible feeling of power, strength and control that comes with facing ones fears (of being hit) is almost second to none. Just knowing that you are safe, but can engage in an activity sees you taking control of yourself, your fears and seeing how strong you can be is invaluable.

So I would encourage women who want to feel empowered, who want to feel in control of their life and themselves, to go out and find themselves a pair of gloves. Don’t use them on those that frustrate you though. Get a boxing bag, get a trainer or find a gym. And use those gloves to learn. Use those gloves to get fit. Use those gloves to take control of yourself. Use those gloves to EMPOWER yourself.


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Boxing: Getting the edge in Aussie Rules Football

Category : AFL , Boxing , Fitness

TOUGH. Aussie rules footballers are touted as one of the toughest type of sportsmen and sportswomen. The hardknocks, the endurance, speed and agility that is required, means that conditioning the body and the mind is no easy task.

Clubs at a local, region and national levels are continually trying to find that edge that will prepare their players better than those of their opponents. Pre-season and  strength and conditioning training has changed significantly over the years. Gone are the days where players could rock up to training with no additional work, down a couple of four n twenties and have a beer at half time. Aussie rules is an elite sport. But there can be no disrespect to the efforts, hard work or talent those players of previous era’s. They were bred as tough as nails and had little of the supporting fitness coaches and equipment that players do these days. Controversy surrounding getting ‘the edge’ back then was not about ‘supplements programs’, but of new training methods.

One of those methods that initially drew curiosity and skepticism was that of Essendon’s 1972-74 fitness coach, Jim Bradley. In an article published in the Age on June 27, 2013, by Peter Hanlon, referred to Bradley as the original ‘Weapon’.

The name Jim Bradley is synonymous with boxing in Australia. Bradley introduced speedball work into the Essendon training regime and the rest is history. He is often quoted as saying “You’re punching a ball and now you’re going to kick a ball, you do the same thing.”

Although the use of speedballs was the first introduction of boxing to the AFL (or VFL), other areas of boxing training have been further integrated in football training and are used extensively today. But why? Players aren’t allowed to hit each other on the field.

If we got into the sports science of it, there would be a myriad of reasons. But the four core reasons are: Aerobic Capacity, Strength, Hand-Eye Coordination and the big one – FEAR.


There are lots of different ways to increase your aerobic capacity. Boxing relies on the use of what is similar to intensive interval training. By working intensely in 3 minutes rounds for 6 or more rounds with short rests in between and include sprint interval work such as fartlek. This type of workout mimics the type of work that footy players do on the field. For example sprinting for 50m and then jogging, following by more sprinting, or tackling and working in the pack, for short intervals. The beauty of this type of work is that it will increase your lactate threshold This is not to say that aerobic endurance isn’t important and doesn’t have its place, in fact this type of H.I.I.T. work requires a solid aerobic foundation.










There is no shortage of strength training programs for football players. A lot of it tends to focus on weight equipment such as machines, barbells and dumbells. All of which are beneficial and effective, but not all-encompassing.The  Website highlights the common mistakes that can influence the effectiveness of the training programs. By adding boxing into a fitness program, many of the drawbacks of weight based training is overcome. Boxing challenges the body by requiring the application of strength and resistance in multiple planes of the body. The movements and techniques used in boxing require whole of body work. Boxing isn’t all about the arms like many people perceive it to be. It requires excellent core, hip and leg strength to deliver a combination of punches. Many of those stabiliser muscles that don’t get a workout using weight machines get a fantastic application in a round of boxing.


In terms of hand-eye coordination, boxers are almost second to none. The concentration and coordination required to block, duck, slip or parry a punch and then select and deliver a successful blow to your opponent is extraordinary. And many a time we have heard about the quick hands of a footballer. The ability of a players to mark and deliver a handball to a team mate in a short space of time is critical. It therefore follows that the pad work involved in boxing training can assist in the improvement of hand-eye coordination – provided you have a trainer that is quick on the pads and can really work on the reflexes.










The last if not most important element that boxing can bring to a football players is ‘nerve’. According to ESPN (‘Boxing’s Knockout Punch’,, April 21 2004) boxing was ranked Number 1 as the toughest of all sports. Putting endurance, aerobic capacity and strength aside, it was ability of the boxer to overcome fear that was most pronounced and rendered it the ‘toughest’.

Footballers are required to put their bodies on the line, time after time. The tackling, the hardball gets, the screamers. Putting one’s body in ‘danger’ continuously requires footballers to overcome their fear. You have to be willing to hit (with your body) or get hit. Just the physicality is exhausting, but when you add in the exhaustion that comes with the fear, we find that they are having to work twice as hard. Fear increases the heart rate and the breathing comes faster. Oxygen is in greater demand as a result, which is challenging when you need as much oxygen as you can for your body to perform.

So this is where boxing can help. When a boxer stands in the ring, he must be willing to overcome his own fears internally and then face his opponent – literally. Knowing that getting hit is inevitable, a boxer must just get on with it. However, when it comes down to it, the fear of getting hit is generally greater than actually getting hit.



When a footballer incorporates boxing (in the ring) into their training regime, they start to condition themselves against the fear. They start to increase the level of nerve and mental resistance to put the body on line. They just do it. Footballers boxing against opponents (typically team mates) should always be performed however in a safe and supervised environment and be shown correct technique. Otherwise they aren’t developing the other skills (strength and hand-eye coordination) as previously discussed. And the risk of injury also increases. So make sure you have a trainer that knows what they are doing.

So if you play aussie rules, maybe have think about throwing on the gloves. There is so much to gain. 


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