|HITTING THE HEAVY BAG
Hitting the heavy bag is an exceptional workout,
placing extreme demands on the upper body musculature and the
cardio-vascular and respiratory systems. One of the best parts of
working out on the heavy bag is that you can have a different
workout each and every time, mixing up the punches to give an
endless number of punch combinations.
HEAVY BAG SPRINTS
Heavy bag sprints, an advanced punching workout on
the heavy bag, are a succession of very fast punches over specified
periods of time. The purpose is: to increase your punch speed, work
your arm and back muscles for power and endurance, and challenge
your cardio-respiratory system. This workout imitates the demands
placed on the body in a fight situation, when near the end of a
round you feel too tired to lift your arms.
-Boxing Gloves or Bag Gloves
-Heavy Punching Bag (at least 70lbs)
- Start by addressing the bag straight on, with
the hips square to the bag and the arms having equal reach
distance and contact on the bag.
- Note: Do not stand in the classic
boxing stance. The feet stay stationary and the body core is
held tight. The body weight is slightly forward, standing on
the balls of the feet and the knees are relaxed.
- Contact with the bag is in a one-two
rhythm maintaining your reach distance.
- Sprint times are short, so put effort
into each of your punches.
- Remember to keep breathing throughout the
sprints and move around during the rest period in between
- Make sure you warm-up before heavy bag
- Start with 15 second sprints,
- Resting 15 seconds,
- Repeat 3 to 5 times. Work up to 25 second
- It is best to have a timer.
- This is a great drill to finish up
your heavy bag workout.
For more information on punching technique, please