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Old 04-22-2013, 06:21 PM   #1
lufcrazy
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Default heavy bag workout ideas?

Hey.

I recently injured my knee pretty badly meaning I had to stop playing football.

To keep active I've decided to take up boxing, not as a primary technique thing, just to keep fit.

What kinda workout routine would you suggest for a heavy bag (got one in my house )
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Old 04-22-2013, 11:53 PM   #2
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Default Re: heavy bag workout ideas?

Other than just hitting the bag for rounds...

30s-60s punchouts (straight punches as fast as you can, hit hard but not at the sacrifice of speed) take a break equal to how long your punchout was

20s punchout (like above)
10s slower more technical punching, focus on form
x 6
1 minute rest

60s power boxing rounds...beat the **** out of it and dont stop, no jabs, all power shots. Same as punchouts for rest

You could also do minute drills 30s each exercise and include the heavybag, pick things that dont bother your knees.
Eg punchout, pullups, punchout, pushups, punchout, chinnies, rest, repeat
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Old 04-23-2013, 02:14 AM   #3
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Default Re: heavy bag workout ideas?

Cheers mate
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Old 04-23-2013, 05:12 AM   #4
Matt Ldn
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Default Re: heavy bag workout ideas?

One we used to do was
3min round 1 min rest

1st min combination punches. Throw a combination 5 times then find a new one.
2nd min power punches. Throw bombs
3rd min. Plant your feet and just throw constantly for the minute. Straight quick shots without much on them but throw for the whole min even if by the end your just tapping the bag.
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Old 04-23-2013, 08:00 AM   #5
lufcrazy
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Default Re: heavy bag workout ideas?

Quote:
Originally Posted by Matt Ldn View Post
One we used to do was
3min round 1 min rest

1st min combination punches. Throw a combination 5 times then find a new one.
2nd min power punches. Throw bombs
3rd min. Plant your feet and just throw constantly for the minute. Straight quick shots without much on them but throw for the whole min even if by the end your just tapping the bag.

So that last minute, you talking even them taps that calzaghe did on that speed test before fighting Jones Jr?
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Old 04-23-2013, 04:58 PM   #6
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Default Re: heavy bag workout ideas?

Stepping in,throwing shots,steppin out,repeat is a good one. Orthadox and southpaw. Mix the shots up,use a right hand to the body then spring up to a one two left hook. I feel ur pain mate, i packed in footy due to my knee, joined a boxing gym for fitness,and ive got the bug now.

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Old 04-23-2013, 05:41 PM   #7
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Default Re: heavy bag workout ideas?

Not sure if your knee is healthy enough, but in addition to boxing specific drills you can try these heavy bag drills as well:

Heavy Bag Slams

BORKED

Heavy Bag Carries

BORKED

Burpees + Heavy Bag Flips

BORKED


Anyone who can do these drills with a 200 lb bag would be a total beast! These drills won't turn you into technical fighter, but who needs finesse when you can man handle pretty much everyone else.
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Old 04-24-2013, 11:17 AM   #8
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Default Re: heavy bag workout ideas?

Thanks a lot guys.

Great help.
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