Pad work, the second training method, includes Thai pad, focus mitt and foam pad training. Pad work is one of the best training methods because it allows you to make contact and to work on attributes like speed, power, timing, form and conditioning.

  

The key to getting a good workout on the pads is having a good trainer or training partner who knows how to hold the pads well. Working with the pads and a good pad holder, enables you to simulate a fight without getting hurt. This allows you to drill your defense as well as your offense safely but in a realistic way.

The advantage of Thai pads over focus mitts is that they permit you to go full power or close to it with punches, kicks, elbows and knee strikes without hurting your trainer.

The advantage of focus mitts is that they are easier to manipulate than Thai pads making them a lot better for working on precision and speed in combination.

This ease of manipulation with the mitts also makes it easier for the trainer to punch quickly so the fighter can work on defense more realistically. The foam pad on the other hand is great for working on power with knees and kicks but not very good for drilling punches, elbows or defense. The foam pad is a great tool but not as versatile as the pads or the mitts.

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