Well I have had my heavy bag for a while now but have no real structure to my work out on it, just kind of hit it like mad without to much idea why. What sort of things would you guys recommend?
Hi Joe, Are you looking to use the bag for fitness drills or boxing technique? You should try and keep them separate if possible.
If you are just starting out and not in real good condition, give this a try. One round of nothing but jabs of light to medium intensity. One round of combos thrown with more emphasis on doing it right and with just a bit of intensity. One round of throwing combos with intensity. One round of leaning on the bag like in-fighting and hooking to the bag with double hooks low and high and occasionally push off for a few quick two fisted pops. I'm sure others will be along soon to tear this apart or add a more diverse workout, but I'd get a pretty good workout when doing it this way and as you get in better shape, you can increase your rounds. The most important thing is proper technique when doing this. If your form is bad, it won't have the same effect as proper form.
I'll say 6 x 2 minute rounds is a good start. 1 minute rest. You will need a ring timer, there are free apps if you have a smart phone. With no gym we will say you aren't competing or wanting to learn how to be a fighter just yet. Just start with the jab then add a cross, then a hook and work from there. Pick up the pace like a real fight. add a couple sprints in there, basically 1-2-1-2 for 20 punches then come back in for another 20. try add 1 or 2 of those a round. you can do them with body shots aswell. move around the bag keep your hands up.
fast punching & shoulder strengthening ,,, put up your guard walk into the bag till your touching the bag then lean forward pushing the bag away then 4-6 straight punches then catch the bag back on your guard ,,that's one rep keep going for as long as possible when doing this drill don't move your feet ,its all about hitting the weight of the bag also get some tape & put cross's on & around the bag to give you contact points to aim for
To be honest if you're hitting the bag to try and get better technique I wouldn't throw much power into your shots at all. It's pretty tough to learn without a couch but it is possible. Try watching a few instructional videos on the internet and mimic what they're doing. If you like the technique then keep using it, if not then scrap it. It can also be good to watch a few big named boxers who are around your build as well just to see what kind of style they use.
