Either or I guess, I don't know how badly you injured them. Go to a doctor and have them checked out and see what he suggests.
oh yeah iv been seeing a top physio for a long time. Its one of the reasons i switch to boxing as my knee is so badly damaged i wouldnt be able to do my last sport at elite level again. I tore my vastus medialis and had alot of scar tissue around it and myshoulder iv just pulled two of the muscles on the rotator cuff. I have a whole load of exercises and massage that i have everyday for that, I was woundering on the effectiveness of lunges under weight. For example i do 4X6 front sqauts at 120kg This is a very safe exercise. Lunges have been very productive in my rehab but I was woundering that if they were a safe exercise regardless of past injury under 6 rep max or if the knee would be prone to ACL tears etc due to the nature of the exercise. And if it is deemed to be safe what would be the best way to execute them. Stationary or by doing strides down the track? Thanks
hitting the bag builds more power than any amount of lifting. I recently got a 100 lb. bag and the difference in my power in two weeks is superior to that of weight lifting. And it's not even the same - the weights build strength, but it's obviously more geared towards lifting/pushing rather than fast, explosive punching (with the exception of cleans, snatches...). And as for muscles, a power punch starts in the legs but also have a very strong core since you rotate on every power punch. Really, it's just mastering the technique, then applying it on the bag. I know guys who can punch hard as hell who rarely ever lift, because they have the technique and leverage.
nah, not placebo effect. I wasn't expecting/thinking about any improvements in skill areas before I got it - I just wanted a hanging bag. I noticed it after hitting it consistently. and it makes sense that it would build more power, as you're hitting hard .....the actual motion, not just pushing a weight. as for your 'boxers', they could have good genetics. and what specific examples do you have? the heavy bag is the most essential piece of training equipment...
you never used to use a hanging bag? i remember asking marvin hagler about his training routine when he was in london to watch his friend compete in an amateur tournament and he told me how much he hated using the heavy bag, he said he didn't think it was necessary and you can get alot more done by focusing more on the pads and sparring. joe calzaghe (although not a very hard hitter) doesn't use the bag often, infact i remember him saying he hates it because it hurts his hands, he also doesn't do alot of sparring. Nigel Benn was a great puncher and he didn't use the bag that often, he also said he hated it, he liked sparring, pads and that body bag thing (its a circlular bag with 2 handles where the trainer holds) these are just a few that i remember off the top of my head.
ive got strong doubts that the weight of your heavybag will have any effect on your power. you may as well be hitting a brick wall but the resistance is all the same. get some heavier gloves and you'll be able to hit harder after a while because you have to move that weight, which increases strength, which i would argue increases power (if the techniques right of course). but hitting a 100lb bag instead of a 150lb bag for example wont make you lose any power.
in my gym the heaviest bag we have is probably a 100 lb and the rest go down from 80 to 40 and we have a record of 250 national champions who all used the same bags.
that could be said about anything, why do you do push ups, your just pushing weight, why do you do GPP drills? why do you do sprint?
IMO nothing beats punch outs on the heavy bag, or tabata punch outs. or short power boxing rounds on the bag. a heavy bag isn't really needed, just something that does not move so easy.
Doing squats could help the power of your punch increase, I also found that wrist roller improves the snap at the end of your punch. But the thing that improves your punching power the most would be to learn the proper technique on how to throw certain punches, a good trainer will work with you to show you in steps how to throw a more powerful punch.
nah, didn't have anywhere to hang it, so I would use the hanging ones at my gym along with my standing one. I agree that heavier gloves help - which is why I stick to 14 and 16 oz. Punching a heavier bag obviously improves power - it's simple: if you can move an 80 lb. bag x amount far, and then move up to 100 lb. bag and move it the same length with a punch, then you have increased your punching power. That's like saying benching more weight doesn't improve strength. yeah, I know, I wasn't saying don't do anything else; I was just giving the reason why I thought heavy bag built more power. yes, in a sense b/c pads help with speed, timing, accuracy, and sparring is....sparring. but the bag is so fundamental.
It's a about preference, everyones body is different. There is no better or worse drills, just do what you feel works the best for you.
