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 )
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
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?
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. :bbb
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 [yt]P_SxfjJOp_M[/yt] Heavy Bag Carries [yt]XtV4JUSCuIM[/yt] Burpees + Heavy Bag Flips [yt]dhm-1JIfb7c[/yt] 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.
