Help: punchbag routines

ThebitterLemon

Firstly I'm not a boxer, never was never will be but I love watching it and grew up watching some classics with my Da during the 70's & 80's.

Favourite boxer ever was Sal Sanchez who probably would have become a legend but for his premature death.

A genuine question that I would appreciate any pointers on:

I'm currently recovering from an injury and am trying to maintain my fitness, someone suggested I should use the heavy bag in the local gym. Ventured up early this morning when there was no one about and gave it a go, it felt ok but I'm wondering is there a "proper" way to approach it? My main objective is to get a good cardio workout but I'd love to also pick up a bit of technique.

Anyone on here that could give me some pointers I'd be extremely grateful.

Tnx

TbL

tinner777

google baz rutten mma workout, get the boxing one and put it on your ipod, phone.

Three minute rounds of him telling you what to throw (punches!!)

It's simple enough and you can pick up how to throw the punches from lads in the know here and youtube.

ThebitterLemon

pac_man wrote: »

Does your injury hinder your ability to move,pivot or transfer weight between legs?

If you havent done so already,I'd invest in a pair of handwraps. Beginners often have sore wrist after punching a bag and that is mostly down to poor technique. Handwraps (to a degree)alleviates this issue as it provides support and straightens the wrist.

Thanks for the reply Pac_Man,

It's a foot injury that is stopping me running and I can't load onto the right foot, yesterday's attempt with the bag didn't seem to aggravate it, the knuckle and the little finger on the right hand is a little stiff though.

TbL

walshb

The heavy bag for non boxers, people just wanting to work out should be all about volume. Many many shots. Simple and straight shots for the most part. Short and long. Move round the bag as you throw. Don't throw, move back, admire and repeat. Work work work.

It's a fantastic work out for cardio if you can get this rhythm and work rate going. 1-2s and 1-2-3s and 1-2-3-4s and 1-2-3-4-5s etc, as well as maybe 30-40 seconds per 3 minute rd of continuous shots. In 180 seconds you need to be aiming for 350-450 shots thrown. And if you can build up stamina and speed this number will increase. As for the power, well, the heavier you throw the quicker you will tire; no different than running and running faster. I would concentrate more on speed and volume staring off, and then when comfortable you can maybe put more pop into the shots.

The feet need to be balanced and stable. Be ready to move in a shuffling fashion side to side at the bag. Try to not over-extend when delivering the shots. The key here is the feet positioned correctly when delivering shots. Be close to the bag and be a little farther. Mix it up, but be busy busy all the time.

When all this is achieved you can then start combination punching. Variation. Double jabs and crosses and triple jabs and crosses and body and head bag shots as well as hooks and uppercuts.

Technique is very difficult to describe. You will need someone who can show you. In a nutshell it's the positioning of the feet and proximity to the target. Then delivering the shots in a fluid fashion without extending the arm too much. You will feel the correct way when you throw. Your arms and upper body will know it's correct and incorrect. Keep it simple in the beginning. The benfits of a good intense bag work out are amazing. And the type and quality of the bag will be important. You need a solid bag with some weight, but that also has a bit of "give" in it. It can't be swinging all over the place. It has to be able to withstand your punches, and also take your punches. Absorb your punches.

ThebitterLemon

walshb wrote: »

The heavy bag for non boxers, people just wanting to work out should be all about volume. Many many shots. Simple and straight shots for the most part. Short and long. Move round the bag as you throw. Don't throw, move back, admire and repeat. Work work work.

It's a fantastic work out for cardio if you can get this rhythm and work rate going. 1-2s and 1-2-3s and 1-2-3-4s and 1-2-3-4-5s etc, as well as maybe 30-40 seconds per 3 minute rd of continuous shots. In 180 seconds you need to be aiming for 350-450 shots thrown. And if you can build up stamina and speed this number will increase. As for the power, well, the heavier you throw the quicker you will tire; no different than running and running faster. I would concentrate more on speed and volume staring off, and then when comfortable you can maybe put more pop into the shots.

The feet need to be balanced and stable. Be ready to move in a shuffling fashion side to side at the bag. Try to not over-extend when delivering the shots. The key here is the feet positioned correctly when delivering shots. Be close to the bag and be a little farther. Mix it up, but be busy busy all the time.

When all this is achieved you can then start combination punching. Variation. Double jabs and crosses and triple jabs and crosses and body and head bag shots as well as hooks and uppercuts.

Technique is very difficult to describe. You will need someone who can show you. In a nutshell it's the positioning of the feet and proximity to the target. Then delivering the shots in a fluid fashion without extending the arm too much. You will feel the correct way when you throw. Your arms and upper body will know it's correct and incorrect. Keep it simple in the beginning. The benfits of a good intense bag work out are amazing. And the type and quality of the bag will be important. You need a solid bag with some weight, but that also has a bit of "give" in it. It can't be swinging all over the place. It has to be able to withstand your punches, and also take your punches. Absorb your punches.

Many thanks WalshB for the detailed reply, appreciate your time, very helpful.

Went at the bag again today and find it a great work out despite my lack of technique.

I'm looking to buy a freestanding bag for the house as I live a fair bit away from the gym.

Could you recommend a decent set of gloves that I could buy (I'd only be using them for this type of cardio workout)

Tnx

TbL

walshb

ThebitterLemon wrote: »

Many thanks WalshB for the detailed reply, appreciate your time, very helpful.

Went at the bag again today and find it a great work out despite my lack of technique.

I'm looking to buy a freestanding bag for the house as I live a fair bit away from the gym.

Could you recommend a decent set of gloves that I could buy (I'd only be using them for this type of cardio workout)

Tnx

TbL

Gloves are important, but don't go spending big bucks on them. I find the ones in Sportsworld (Blanchardstown Center, right next door to Heatons) and Argos to be decent enough for bag work. I would go with minimum 12 oz, and preferably 14 oz for good solid bag workouts. I also use ebay and amazon a lot for shopping, and have bought gloves and headgear off both sites. Have a browse. You cannot go far wrong online as there will be star ratings and reviews and good helpful tips and instructions.

Adidas would be a brand I'd recommend. Also, Everlast. Oh, as mentioned by pac_man do invest in wraps. Cheap as chips they are. Maybe 5-6 euro. Go with the sturdy (rough ones, they actually have a rough feel to them) ones that don't get all tangled up after use. I have a couple pairs of wraps that never tangle and are so easy to wrap up. So many in my club are messing around wrapping their hands and trying to untangle. Sportsworld in Blanch do them. Here they are. They have the velcro strap. You could try the gel wraps, that only warp once or twice on the wrist. Very convenient, but not as useful as the ones I use below

http://www.ebay.ie/itm/BRAND-NEW-PRIME-PRO-HAND-WRAPS-BANDAGES-BOXING-GLOVES-3-METER-LONG-/271284341263?pt=LH_DefaultDomain_3&var=&hash=item3f29ce8a0f

Glad to hear you are enjoying the work out. It really is a great way to tone up and strengthen the upper body as well as giving the heart and lungs a real going over. Would you try maybe planks or press ups or squats in between rounds? It all adds up. I find it very helpful. So, a typical 2 minute or 3 minute bag rd consisting of 3-4-5 hundred shots and then after each rd ends you go to a plank or set of press ups/squats for 20-25 seconds with a minute recovery after. Then back to the bags and repeat.