Daryl Brown Personal Training_Dxb

4 EXERCISES TO IMPROVE PUNCHING POWER 🥊

Not only will they help with increasing your overall power but they will also help with improving punch speed / explosiveness 💥

▪️Exercise 1 - LOADED SHADOW BOXING
Great for increasing muscular endurance in the shoulders, helping you punch harder and faster for longer periods of time, as well as strengthening your guard.

▪️Exercise 2 - CABLE PUNCHES (jabs & crosses)
Much like loaded shadow boxing this exercise focuses on developing shoulder strength & endurance. It also helps develop jab and cross technique by forcing you to turn the hips into each punch to generate enough power to fully extend a punch under additional load whilst also engaging the core to keep the body in a balanced / stable position.

▪️Exercise 3 - LYING CHEST PUSHES (Med Ball)
The rapid throwing motion trains fast-twitch muscle fibers, which are mainly responsible for producing high force in minimal amount of time. This is great for mimicking the explosiveness of a punch. It isolates the upper body by removing the legs & forces the chest, shoulders, and triceps to produce maximal force, which is essential for developing punching power / speed.

▪️ Exercise 4 - POWER PUSH UPS.
Much like the lying chest pushes it helps with recruiting the fast twitch muscle fibres & generates maximal force from the chest, triceps and shoulders - just from the opposite angle. It’s also fantastic for better injury prevention in the hands, wrists, elbows & shoulders.

Incorporate these movements into your routine if you take part in any combat sports & want to maximise your punching power 👊🏼💥

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3 Common Jab Mistakes 🥊

Here are the 3 most common jab mistakes I see in those who are new to boxing & steps to take to correct them.

🔴 MISTAKE 1 - Dropping the rear hand when throwing.
•HOW TO CORRECT - Keep rear hand up against jaw with the chin tucked in & elbow in tight against body.
•DRILL TO IMPROVE - Hold a light dumbbell up against jaw whilst drilling the jab (if you dont feel it pressed against your cheek or if your shoulder / arm feels more relaxed then you have dropped your guard down)

🔴 MISTAKE 2 - Flaring the elbow too high and wide when throwing the jab.
•HOW TO CORRECT - Keep your elbow and wrist travelling forward in the same line.
•DRILL TO IMPROVE - Stand side on with arm / body against the bag or a wall to practise throwing the jab without flaring the elbow out.

🔴 MISTAKE 3 - Staying still & not stepping forward with the jab.
•HOW TO CORRECT - Push from the back leg and step into the jab in order to generate more power and get your bodyweight behind it.
•DRILL TO IMPROVE - Use a hand wrap as a line or a footwork ladder laid out on the floor as a reference to practise stepping over when throwing the jab and then stepping back out after throwing and back into a defensive position.

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5 exercises to improve overall strength / performance for running 🏃🏻‍♂️💨

1. Bulgarian Split Squat
• Builds single-leg strength for a more powerful stride
• Improves balance & stability to reduce injury risk
• Targets glutes for better running drive

2. Step-Up with Knee Drive
• Mimics running mechanics for better carryover
• Improves explosive power & knee drive
• Enhances coordination and stride efficiency

3. Goblet Squats
• Develops overall lower body strength
• Reinforces good posture & core control while running
• Helps absorb impact more efficiently

4. Copenhagen Plank
• Strengthens inner thighs (adductors) for pelvic stability
• Reduces risk of groin & hip injuries
• Improves control during foot strike

5. Tibialis Raises
• Strengthens the front of the lower leg (shin)
• Helps prevent shin splints
• Improves foot control and deceleration

Include these 5 exercises into your current strength training programs for running and within 2-3 weeks you’ll start to notice the benefits 🎯

Beginner boxing combo’s 🥊

Trying out boxing for the first time? Sometimes you can find yourself standing in front of a bag unsure of what to throw or what combo’s to drill.

Try these 7 basic combinations. Repeat them 🔁 keep your hands up when throwing them 🥊 Master them 🎯

Need some more help incorporating boxing into your training? DM me to claim your FREE trial session 📩

Drop a follow 🤙🏻

Discipline. Confidence. Conditioning.

Boxing isn’t just training — it builds mental resilience, it shows you that you are not made of glass, it humbles many and teaches respect.

It builds men. 🎯

If you are ready to level up physically and mentally, this is your sign. 🥊

DM me “BOXING” to get started. 📩

I received my marathon finisher video from & this morning and it had me reflecting back on the challenge 🎥

For me, I have always needed something to train for. A specific date in mind to grind towards, a goal so big that no matter how painful it gets or how much life gets in the way of it - it gets done regardless. I love the feeling of holding myself accountable & that if I do miss a session or fail to complete my target for whatever reason, then it’s on me - nobody else. It keeps me focussed, disciplined & grounded.

I love training in general so I don’t often have any problems staying disciplined. I also see being able to move my body well & having a good level of physical fitness as one of the biggest privileges that anyone can have in life but I have always felt like having a date in the diary or a specific timeframe to work with keeps me dialled in that little bit more 🎯

Your mindset also sets your ceiling.

Most people never truly back themselves — and that’s why they either never start or they give up when it gets a bit tough.

My goal for my 2nd ever marathon was sub 3hrs 30 mins - I missed it by just 6 mins. Training for it went amazingly well, even in the Dubai heat. I never missed a beat and on the day I even took 21 mins off my previous years Dubai Marathon time which was my 1st experience running the 42.2km (26.2 miles) distance.

No matter how brutal the marathon felt (especially in those last few miles when my hamstring went) I kept telling myself that I’m built to endure any level of pain… and that belief carried me all the way through to the end.

When you set yourself a huge target like a marathon, you never really know how it’s gonna go on the day - all you can do is prepare yourself as best you can and hold yourself accountable for whatever happens.

Next time around, I know that Sub 3hrs 30mins goal of mine will be in the bag. I know that I have it in me and that mindset is what carries me through for any other challenge I decide to set myself wether it be in fitness or in life 🙌🏼

Why should YOU try boxing training❓🤔 -

Boxing training provides many benefits 🥊 -

1. Builds full-body strength – every punch recruits your legs, core, shoulders, arms and back.

2. Skyrockets cardiovascular fitness – intense rounds boost endurance fast without boring machines.

3. Improves coordination & reaction time – pad work sharpens timing, precision & hand eye coordination.

4. Burns serious calories – fun, high-intensity sessions help with fat loss.

5. Enhances mental toughness – teaches discipline, focus and resilience that carries into real life.

6. Improves footwork & agility – helps you feel lighter, more explosive & sharper.

7. Stress-relieving – hitting pads is a powerful outlet for daily tension.

8. Boosts confidence – learning real skills empowers you inside and outside the gym.

9. Builds better core stability – rotational power and balance develop naturally without doing endless crunches.

10. Makes training fun, engaging & addictive – fast-paced, high energy sessions keep people coming back for more.

▶️ Watch the video to hear the answers to some questions you may have about starting boxing training.

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