Attention to those who use a heavy bag

[Lord_Suston]

Using them is a great way to shapen up and build cardio without sacrificing hard earned muscle if done properly. Extended periods are very catabolic but short intense burst like sprints will help develope the upper body. Make sure your form and timing is down right though as you don't want any injuries by striking wrong. Many people have asked lately how fighters train, so this is how I train to box while still being an active weightlifter.My own workout includes

1st round 40 jabs while rotating both ways around the bag

2nd round 40 straight right with full hip turn, with body movement

3rd round 20 left hooks and 20 right hooks, ducking and standing

4th round 20 jab-right-left hook combos

5th round 20 right- left cross- right combos

6th round any combo I can think of....

7th round pure movement drills and striking from angles

it takes me about 15-20 minutes, since most rounds are about 30-60sec long, and breaks are only one minute.

 

[Longhorn85]

sounds like a great workout, I like boxing workouts. Did you see the discussion on this thread when I had a bout a few months ago?


http://boards.elitefitness.com/forum/showthread.php?s=&threadid=150894&highlight=boxing

 

[ArthurM]

That sounds excellent. We used to do what was called the hundreds. You would throw 100 jabs, followed by 100 crosses, then 100 jab/crosses. The jab/cross combo only counts as one so in essence you're throwing 400 punches total. It's a pretty good warm-up before sparring or pad work.

A.

 

[Thaibox]

Good post LS, but you forgot to mention one thing

WRAP UP!!!

 

[Lord_Suston]

ttlpkg how did you do bud???? get a KO or win by points???

ArthurM Damn now that sounds tough, it is real hard for me to go for that many reps since I focus on very crisp and intense punches with lower hip and leg drive along with good form... Pad work is the best to gain hand speed and foot speed without being slowed down by reaction time....

Thaibox I really don't get what you mean by wrap up, if you mean wrappiung my hand then I do that of course, and work with 16oz gloves, if youy mean for a cooldown then I usually work on foot movement and ducking and dodging around my bag or partner...

 

[SofaGeorge]

Thaibox I really don't get what you mean by wrap up, if you mean wrappiung my hand then I do that of course, and work with 16oz gloves,

Have you tried wrap gloves instead. I used to hate wrapping my hands and then lacing gloves... so I tried finger fitted gloves with the velcro wrist wraps. I love them.

 

[Bigsatan13]

Try this for kicks. 10 each
1)left jab to chin
2)double left jab to chin
3)left jab to chin, left jab to body
4)left jab to body, left jab to chin
5)left jab to chin, straight right to chin
6)left jab to chin, straight right to body
7)left jab to chin, straight right to chin, left hook to chin
8)left jab to chin, left hook to chin
9)straight right to body, left hook to chin
10)straight right to chin, left hook to chin
11)straight right to chin, left hook to body

 

[Lord_Suston]

BigSatan those are really good but most of the time we work them as well with a partner when we use the mits(strikepads). On a bag I do that at the end with only wraps on as my movement routine, plus I like three to 5 hit combos better....

 

[Intenceman]

I started doing these last year as warmup- when I moved to Florida, and to a gym that had one. I do from 1-3 rounds depending how much of a warmup I need.
I start off with single jabs, then doubles, then TRY to triple- the bag is moving away so I can't usually triple...lol, then jab /cross, then hooks and finally body pucnches and uppercuts-which I find hard to do on the bag. Anyway, good stuff.

 

[TC2]

Have you tried wrap gloves instead. I used to hate wrapping my hands and then lacing gloves... so I tried finger fitted gloves with the velcro wrist wraps. I love them.

I have the same kind of gloves, they were $50(I think) and worth every penny.

And the 100's are pretty much the norm when training, along with running like a motherfucker.