a few bag drills i would like to share with everyone.... Tabata punch out now everyone has probably by now heard of the tabata drills right?? if not this is how it goes.... for 20 second you throw non stop hard and fast straight punches without stopping and after the time is up take a 10 seconds break and repeat 7 more times e.g 20sec hard straight punches 10sec rest 20sec hard straight punches 10sec rest 20sec hard straight punches 10sec rest do this 8 times, it will work wonders for hand speed and explosiveness. the 10 x 10 system i have seen alot of boxers use this such as floyd mayweather and joe calzaghe you will throw 10 non stop punches rest briefly, and then continue with another set of 10 punch combination, you will throw straight punches, it will go like 1-2-1-2-1-2-1-2-1-2 (1=jab 2=cross) Throw each punch with maximum power after completing the 10 punch sequence, reset your feet and repeat the drill, it should take atmost 2 secs to reset. continue this sequence ten times before resting, each cycle of 10 x 10 punches will consist of 100 punches (10 x 10), rest for about 30 seconds this is how it will look 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 reset 1-2-1-2-1-2-1-2-1-2 take a 30 seconds break and repeat 8-10 times if you do this 10 times by the end you would have thrown 1000 punches. please feel free to add your own -EDIT- this one is not a really a punch out drill but in my gym when we are doing a circuit, on the heavy bag we finish the last 30 second of a round off with non stop straight hard punches trying to back the bag up.
i have one, thats where i learnt the 10 x 10 from, but i have seen floyd mayweather use it in all his training routines, lemme show you..... watch from 00:07 you will see it briefly [YT]OV8giUNSys4[/YT]
you could do the 10 x 10 with hooks or you can change it up, say for example instead of doing 1-2-1-2 do 1-2-3-1-2-3-1-2-3