Published: Thursday, December 20, 2018

By Steve Powell

If you are anything like me then sometimes when you see an inspirational movie it can often give you that extra get up and go to start moving and hit the gym, or in this case the bag! Creed 2, the much-awaited sequel and next chapter in the Rocky Balboa dynasty has now been released and I was there at the opening weekend. Feeling inspired the next day, the gloves went on and an adrenaline-charged bag session ensued.

However, I made sure I was sensible and took a few short minutes to warm up on Power Plate, focusing particularly on the wrists, shoulders and thoracic spine and that is the context for this blog.

Preparation and Recovery is one of the easiest and most beneficial ways Power Plate and vibration can be introduced into your workouts, and a boxing fitness session is no exception. In fact it is very important, particularly if new to boxing, that the wrists and shoulders are adequately prepared for the repetitive and variable impact forces of hitting a bag or any kind of pad work. In a way, it can be likened to preparing the foot, ankle and hips for running and walking.

Power Plate becomes the perfect time-efficient warm up (Preparation) tool as not only does it rapidly increase circulation and muscle activation for more efficient movement body wide, but due to the low-level forces (ground reaction forces) applied to the body when in contact with the platform, the proprioceptors in the tendons, ligaments and joints are also ‘woken up’ and thus along with the muscles and connective tissue in the upper body are far better prepared for the impact and challenge of hitting the bag.

I would therefore like to share with you a simple, step-by-step Boxing Warm up that will only take a few minutes but will really get you ready physically and mentally for a great workout time and time again.

The video below shows the specific exercises following our Movement System, and includes the following exercises using the settings highlighted:

Soft Tissue: Trigger Point Ball – Wrists & Forearms

• 1 set - 30-45 Seconds
• Settings 30-40Hz Low or High

Mobility: Wrists & Shoulders

• 1 set - 30-45 Seconds
• Settings 30-35Hz Low

Mobility – Total body

• 1 set - 30-45 Seconds
• Settings 30-35Hz Low

Stability – Total Body

• 1-2 sets- 30 Seconds
• Settings 30-35Hz Low

Skipping: Floor

• 1 set- 45-60 Seconds

Stability: Shoulders & wrists

• 1 set- 30 Seconds
• Settings 30-35Hz Low

Skipping: Floor

• 1 set- 45-60 Seconds

Recovery

To make sure you maximize the benefits of the workout itself, we have also included a short recovery session to take advantage of the vibration but now more for blood and lymphatic flow, tissue hydration and general relaxation in order to promote regeneration and reduce muscle soreness for a quicker recovery. This short routine combines soft tissue exercises with a foam roller and direct massage on the plate. Be sure to focus on your breathing and enjoy!

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