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.

 

[RusPA81]

How often do you do this?

 

[homerjay]

This is a great thread. I just picked up a bag and am looking for workouts. Does anyone know where I could look to find proper technique.

 

[SofaGeorge]

This is a great thread. I just picked up a bag and am looking for workouts. Does anyone know where I could look to find proper technique.

www.ringside.com

 

[SofaGeorge]

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

I'm printing this out and thumb tacking it to the wall next to my bag.

Do you do this as one set?

Thanks.

 

[TC2]

How often do you do this?

Usually 3 times a week, along with running atleast 2 miles a day, and I lift 2x a week(core exercises only).

 

[Lord_Suston]

I do my routine about onc e every 3rd day, but lately I have been doing it every other day and sprintin about 2 times a week. I do lift about 4 times a week but my workouts are kept to under 45 minutes for weights, and then I rest untill nightime when I do sprints and cardio. But this is only because I don't compete anymore

 

[ArthurM]

This is a great thread. I just picked up a bag and am looking for workouts. Does anyone know where I could look to find proper technique.

These are some good combos you could use for a workout and have fun with but I suggest you learn technique from someone. At least they could correct your faults and you don't want to injure yourself.

A.


http://stickgrappler.tripod.com/mt/mt.html

 

[Lord_Suston]

This is a great thread. I just picked up a bag and am looking for workouts. Does anyone know where I could look to find proper technique.

Best way to train is to find someone who knows how and learn from them, or go to a gym and find out. I know it sounds tough but catching on is fairly easy.....

 

[Thaibox]

Don't forget that you have legs too.

Just like this little fucker->

 

[Lord_Suston]

Don't forget that you have legs too.

Just like this little fucker->

I can kick very well actually, many years doing shotokan have made my kick very quick with a lot of hip rotation. But lately I noticed that I need to improve my overall hand and leg speed. So I started to do sprints for better footwork, actually I most make another post on this

 

[Longhorn85]

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

I lost a 3-rd split decision damnit! No regrets though, I went down in round one and came back hard. I finished with about 6 consecutive straight rights to his face. Gave him a nice shiner and bloodied his nose. Couldn't recover from that knock-down though. I've got another bout coming up in April.

 

[Lord_Suston]

ttlpkg- sorry to hear about your tough loss, but at least it was close and he probably knows you'll get him again if you go at it....

 

[Bigsatan13]

I'm printing this out and thumb tacking it to the wall next to my bag.

Do you do this as one set?

Thanks.

10 of each, it takes about 12 minutes. Once a week I'll set the timer and try for 2 minute rounds of jabs and combos.

 

[SofaGeorge]

10 of each, it takes about 12 minutes. Once a week I'll set the timer and try for 2 minute rounds of jabs and combos.

Thanks. I've been screwing up and doing 3 minute rounds full blast. After two rounds my speed and power drop too much in that last minute.