I've heard some say that it's too much stress on the bones in your hands and that it's counterproductive. Is there any truth to this statement? How many times a week do you do bag work?
I hit the heavy bag every day I train. That's usually five days a week. Heavybag works up your punching power. Once you can start moving the 100 lb bag like a pillow, hit the heavier bags. On that note, heavybags aren't meant to be slugged. Work on your balance and your technique first and foremost. Keep some distance from the bag, so you don't jam up when you punch, and make sure your turn your punches over, "palms facing the floor." glgl
I once tried doing heavy bag sessions every day for two weeks, and my hands got REALLY sore. Although, this could've easily been caused by other factors. Now, I just hit the heavy bag 3 times a week and replace it with additional rounds of shadow boxing on off days. If you do decide to hit the heavy bag everyday, make sure to wrap your hands properly. That may have been my problem as well. Plus you can also alternate your heavy bag workouts. Do speed drills one day, focus on footwork the next day, and then power drills next, that way your hands get the time to recover.
i do around 10 rounds heavybag everytime i'm in the gym (4-5 days) first 3-5 will be high power high intensity. last 5 will be lighter punches, lots more jabbing. remember to keep hands up on the HB.
Find out how your own body reacts. Some pro's and amateurs go more than others on the heavybag. Some get sore hands and shoulders going hard every session on a sturdy bag and they will switch up their training. Some will change the bag they work on opting sometimes for a lighter heavybag. Some don't do heavybag work everytime they train. They wll opt for mitt work and other drills leaving out the heavybag entirely for that day. Find out how your body responds and adjust your routine accordingly.
I do HB three times a week, 5 x 3 min rounds. Sometimes I do more, depending on if my hands are sore or not. Lately I've just switched to new wraps and gloves (from Harbinger 320's, to Everlast wraps and 16oz) and while I hate the pillows on my hands now, the knuckle bruising is gone. The Harbingers did last 11 years and still are not awful, but I think I've worn them out as knuckle bruising was starting to happen.
