Sharing tips

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    Sifu Ward

    Share any tips or ask the community for their input

    Sifu Ward

    Just a quick one to get us going, start early!

    I find that if you are attempting such a number throughout the day, see if you can get a good bulk of them in before midday, that way you feel strong throughout the rest of your day and have much less pressure for yourself later.

    If you ‘do’ find that one day you were a couple of sets short, try your hardest to get them back asap the following day, otherwise there may be a chance of them building up even more.

    Be confident though…


    Sifu Ward

    I’ve been finding that trying to run the sets in blocks of 3 at a time, makes it much more achievable, thinking that you’ve only 7 of these to do through the day rather than 10 if you’re running them two at a time, or 20 if they are all in singles.

    Also, the 20 sets of 50 punches seems to be a very easy way of chewing them up.

    How are you guys counting them?


    I was thinking about counting in alternates each day, step-up method one day, sets of 50 the next. I think mixing it up is the key to keeping engaged.

    Sifu Ward

    Nice idea 🙂

    Sifu Ward

    A New Method for Counting Your Sets!

    I recently found a new way of counting, SO easy and SO much fun.
    We all enjoy a good, inspirational, action movie eh, I mean the likes of Rocky etc, well… these movies also (usually), provide great soundtracks to train along to.

    This is the idea, time yourself doing a set of 50 punches, the usual being around 5 seconds, this would mean that you are firing 10 punches per second, now check out the running time of your favourite track.
    ‘Hearts on fire’ for instance (from the Rocky 4 soundtrack), was one that popped up on my Alexa music and I found it great to train along to, that track was 4min 13sec long, 253 seconds in total, and at 10 punches a second (should you keep the pace throughout that is), and you’ve just run a set of over 2.5 thousand punches!

    Using this method (with fast punches), 8 times per day and you’ve cracked the 20k per day level!

    Okay, so let’s say that it takes you half as long to execute 50 punches, coming in at 7.5 seconds, then that is still 6.6 punches per second.

    Now let’s round that up even further shall we, making it 7 punches per second (3 punches per second slower), that would still work out at your having done 1,771 punches during that one song.

    Therefore, allow for even further reductions in pace, you are pretty sure to be covering OVER a set and a half, every time you drill your chain punches to a high energy soundtrack.

    One simple reason for this is because you are losing so much time counting, and as I mentioned in the ‘Top tips’ video, you cannot count as fast as you can punch.

    So, time your 50 punch sets, find a track that works for you, work out the numbers per seconds, and get chopping down those sets!

    Let me know how you’re getting on!

    Sifu Ward


    Hi Sifu,

    I love the idea of timing the punches to a soundtrack. I would absolutely lose count of my punches but I can play a song 8 times and continuously punch throughout. Much easier, just need to find 7 more tracks. 🤣



    Sifu Ward

    Nice one Ben, thanks!

    I’ve more good news to share too…

    Sifu Ward

    What a fool!

    I was training the chain punching method the other day and realised something HUGE.

    In that method, every ten punches on my right hand is a single count, which I repeat 20 times yes?
    Making 200 in total.
    Then I turn and repeat, four more times, making the 1,000 in total.

    But here’s where it gets silly (oh dear)…


    Which means every time I’ve been doing that set, it’s 2,000 NOT 1,000.

    I am surprised no one has pulled me up on that. 🙁

    Anyway, if you’ve been doing those and it’s been ok, WELL DONE!

    Keep it up!

    Sifu Ward

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    I’m still trying to work this out! Man, why does the math have to be so difficult! 🤔

    Sifu Ward

    I’m finding that rapid punches to a 4/5 minute power tune, gives you a steady 2,000 punches with little effort, so pump up the volume and keep the high speed throughout.

    A great way of eating up the numbers, 10 tunes per day!
    (or less)

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