bag drill, 2 3 minute rounds, 1 minute between sets
twist situps body + 25lbs X Leftelbowrightknee 5, RL5, X 5,5 X 5,4
DB hammer curls 2 X 35lbs X L8,R8 x 8,8 x 8,8
Monday
2 sessions bag drill, 1 morning, 1 evening in southpaw stance.
speed rope.
I felt good doing bag drill monday, so I hit it again in the evening. My right jab is good, but I had spotty footwork for the crossjab. Damutt said this is no issue with recovery.
Still, doing drill this morning I felt sluggish, I am considering staying off it tomorrow, until Thursday. My speed rope is slightly getting better, or so I sense.
After a few more rope sessions, I will start adding some movement to my bag drill. Bobbing my head, and changing position while trying to keep up an intensity. I will post more videos when I feel it is worthwhile.
something I am pondering today. I awoke after enough sleep feeling slightly sluggish. I tried an impromptu body weight dip test for 10, just to see what energy level I have, and I concluded I wouldn’t have got more than 16 if I had gone to failure. So, why is this?
Since sunday I have had ample exercise, so maybe I just need a day off. Still, my stool was very loose today. I have been told by a gastroenterology department that there is no one specific proper stool, so I figure the classic white-picket-fence-2.3-children-manicured-lawn- North-American-white-wonder-bread-log isn’t the only acceptable thing anymore. I am still a bit unhappy with output all the same. I have over the last few days eaten some frozen beef and bean burritos, and the fartiness I had yesterday might reflect the fact I haven’t had beans in a while. The fibre hit, together with a serving of Red River Cereal, might be above what I am adjusted to in the recent past.
On the other hand is possibly my unorthodox cooking methods. I believe in low electricity bills and environmental conservation, so when I cook let’s say burritos, I turn the oven on to the temperature and immediately put in the product and start timing from then. When the item has been in the oven for the prescribed time, I turn the oven off and leave it sitting there for a number of minutes more. The cool down period continues the cooking to make up for the lack of preheat, so my theory goes, and I get things just as cooked with conservation achieved. The first time I tried this with the burritos I had thought I had overcooked them, so I tried a shorter cooking time, and later realized that the dark browning of the flour wrap was caused by fats from within and maybe I ended up undercooking it that time.
I follow a similar logic when pan frying things, I figure I need to get one of those infrared thermometers, I don’t know why I haven’t already.
EDit: Oh, and I forgot. Yesterday evening I realized later that I hadn’t rounded out a complete day’s diet, so I ate. I waited about 90 minutes before I slept and wonder if that is a factor. that is the thing, I have numerous options and I don’t know where to shake a stick.
I am seriously gunning for getting this when the store has it in stock tomorrow. My current bag, which is still fairly new, is 75lbs and I didn’t realize at the time that I need a 100lb. Also, when working with it the other day I decided to go at an angle and hit the side and back to redistribute the sand component of the interior. The tie down strap I suppose wasn’t designed to work sideways, and the rope broke, enmeshed with fibres from the strap that was half way chewed through.
I then thought this bag wouldn’t last too much longer, and prepared my mind to call it a write off. Maybe try to sell it to a used place for $25, it is still fairly new, who knows. Or use it as a ground game dummy, I am just worried the chains would scratch the floor.
The problem I am thinking with the new one is how high the bag would hang from my stand if I did it the standard way. If I spend most of my time hitting the top of the bag, well do you see what I mean? when I looked at a close up picture on the store’s site it might be harder to anchor it on top of the suspension beam and have it stabilized evenly.
Anyway, as to the price, I found Fight Monkey’s website at .ca and the page for bags is empty. I then switched by my own experiment to .com and they claim an MSRP of $249. The store near me is calling it the same with the sale price being $149. I wanted to do more comparisons but a google search yielded just about nothing for Fight Monkey. I know there is a bit of a product line for it, and I hope there isn’t some corporate association between them such that I am not really getting the bargain it seems. the man at the store I spoke to by telephone said he could open up a box and I could get some idea what I am getting, I just have to wait until tomorrow.
Work got very physical today, so I didn’t train. Fuck, I have been waking up tired several days in a row now, I barely made it in, but had a productive work day anyway.
My Fight Monkey bag was not available yesterday, so I will have to wait until Tuesday or Wednesday. I could maybe get an Everlast Muay Thai bag, 100lb, but it is more expensive, and if I shell out for a new bag I think i might pay less and get a canvas commercial bag like I posted above. the everlast had little information I could find and the store person said he guessed it is vinyl, so there.
further to my having been tired Friday, at 11:30 pm I awoke and barfed due to I think a norovirus I cancelled a job interview for Saturday and also lifting on Sunday. Monday I was still feeling quite weak and the person conducting interviews wasn’t in to reschedule, so I felt in a surly mood. Today I finally got my interview, felt I have a shot at it ( I will likely find out tomorrow or thursday (I am thinking more likely tomorrow)), and my energy wasn’t bad, but I am not doing anything just yet.
any idea if this is a worthwhile bag to get? It is advertised on a store that the monkey website describes as a perferred retailer, so i suppose I should be suspicious of it being $100 cheaper.
The KO bag he recommended was on sale for $170, American, and I figured after taxes and shipping, customs, it would run me up a fortune. There was a Muay thai bag at the same store I went, but it runs $189, and I wasn’t sure what more I was getting. That one is vinyl and this is billed as thick canvas, a commercial bag, so I thought it might be good for the long haul. It smells different than my 75lbs bag, so I wonder if that is an indication, although it is a very smooth surface, maybe it is just the dye to make it black.
I must have seemed like the crown stooge of the galaxy getting the thing home. I admit I am not up to full energy after being sick last Friday, and I hadn’t even eaten enough, so I struggled getting it to the bus stop, and the driver looked at me like I am an idiot (fine, there is a case for it). Still, a bus fare there and a transfer back to the transfer point, then I said fuck it and taxied for $10 direct to my place.
I set the chain assembly like my old one, hanging the bag decently high so I am not just hitting the top.
Damutt, question for you please and thanks. I now have this 100lb bag, and it is firmer and sort of shocks my hands and wrists a tiny bit. I already have a pair of wraps, I just hadn’t used them with the 75lb bag. I reasoned that I need to build up strength in my wrists and the straps would prevent me from doing that. Plus, I want the ability to hit someone at times I don’t realistically have them on, thus I trained as such.
Do you have a suggestion as to whether I should use them? also, might I expect a break in period with the new bag? If so should I go light for some period of time?
Edit: also, I read over in Ross Training that bag work requires recovery like anything else. You had said that I could drill at it all I want, I m am confused.
Above is a recent bag drill video. this is with my new bag, and I already think I know where to improve, but comments are welcome. Obviously I am on my bicycle the whole time, and I think that that is more important to begin with before I put more power into it. Further to that, I am aware I need to more consistently get my calf into crossjabs.
Above is today. Muay thai kick video likely tomorrow, hopefully my technique is better than last shot at it I didn’t post.
[quote]DeadKong wrote:
Damutt, question for you please and thanks. I now have this 100lb bag, and it is firmer and sort of shocks my hands and wrists a tiny bit. I already have a pair of wraps, I just hadn’t used them with the 75lb bag. I reasoned that I need to build up strength in my wrists and the straps would prevent me from doing that. Plus, I want the ability to hit someone at times I don’t realistically have them on, thus I trained as such.
Do you have a suggestion as to whether I should use them? also, might I expect a break in period with the new bag? If so should I go light for some period of time?
Edit: also, I read over in Ross Training that bag work requires recovery like anything else. You had said that I could drill at it all I want, I m am confused.[/quote]
I wrote out a big response and decided to delete it. you need to stop reading so much of the internet. Aches and pains are normal! I too am a newbie so listen to everyone else. Stop stressing over the little things. enjoy what your doing and the more that you work the less you need to recover. Some people do a 3 minute round on the heavy bag and it wipes them out. Trained athletes with endurance can do 10 3 minute rounds you have to work hard to get from one to the other sleep well, eat well and do what feels right for you
Heavy bag work, heck any type of high volume punching equate to a shoulder workout. So yes, your overhead pressing strength will suffer. Not to put words in damutt’s mouth, but I think he is referring to overall CNS type recover, not muscle specific recovery.
I have some experience, mostly karate, but punching power (relative to my weight) was a strength of mine. I have some comments on your form if you would like me to post them.
[quote]punnyguy wrote:
Heavy bag work, heck any type of high volume punching equate to a shoulder workout. So yes, your overhead pressing strength will suffer. Not to put words in damutt’s mouth, but I think he is referring to overall CNS type recover, not muscle specific recovery.[/quote]
Overhead press is one day a week, currently on Fridays with the idea that Tomorrow is off bag work (thai kicks then). As to recovery, I had a few weeks ago noticed feeling tired when I was doing that and bag work several times a week, often consecutive days, so maybe it makes sense. I am now going to do bag Monday and Wednesday. tuesday thursday kicking. Speed rope 2 or 3 days a week. Deadlifts on Sunday, maybe throw in throwing my old 75lbs bag above my head and around, just to float it.
[/quote]I have some experience, mostly karate, but punching power (relative to my weight) was a strength of mine. I have some comments on your form if you would like me to post them.[/quote]
Yes, please and thanks, that is a lot of the idea of posting the videos. Before with the blue bag I was just standing and trying to get drilled in basic jab/cross, I will believe you if you say getting on my bicycle detracts from that skill application.
Also, i am often too close, I don’t always bring my hands back to protect my head, and I am spotty with raising the right heel for crossjab. My hand speed is terrible and I spend too much time thinking out what the next combination is going to be. Do you agree, in addition to what you might say?
[quote]DeadKong wrote:
Damutt, question for you please and thanks. I now have this 100lb bag, and it is firmer and sort of shocks my hands and wrists a tiny bit. I already have a pair of wraps, I just hadn’t used them with the 75lb bag. I reasoned that I need to build up strength in my wrists and the straps would prevent me from doing that. Plus, I want the ability to hit someone at times I don’t realistically have them on, thus I trained as such.
Do you have a suggestion as to whether I should use them? also, might I expect a break in period with the new bag? If so should I go light for some period of time?
Edit: also, I read over in Ross Training that bag work requires recovery like anything else. You had said that I could drill at it all I want, I m am confused.[/quote]
I wrote out a big response and decided to delete it. you need to stop reading so much of the internet. Aches and pains are normal! I too am a newbie so listen to everyone else. Stop stressing over the little things. enjoy what your doing and the more that you work the less you need to recover. Some people do a 3 minute round on the heavy bag and it wipes them out. Trained athletes with endurance can do 10 3 minute rounds you have to work hard to get from one to the other sleep well, eat well and do what feels right for you
[/quote]
Oh, sorry, I saw punnyguy had been the last poster and didn’t notice you got in first.
[quote]cavalier wrote:
Do you find the bag stuff works your body same way as the weights? Anyway, if you’re getting worn out, sounds like something needs to be trimmed down.[/quote]
At this point it doesn’t, as as I have been doing it I haven’t had lactic burn. Actually a little with the blue bag videos if I remember right but not recently. I don’t get as much the ‘worked’ feeling, and I haven’t had DOMS. It seems to be more of an intensity thing.
Personally, I would do the bag work after the overhead pressing, either as “assistance” work post OH or the day after as cardio/conditioning.
Wrt punching power, it’s all about the weight shift from one foot to the other combined with rotational torque generated by your hips/core. i.e. just like a baseball player swinging the bat. Raising the right heel (thus using your foot to push off) can give you additional power but the heel raise is more a result of the rotation of the hips imo. The #1 thing you need to correct is that you step forward and square up to the bag (thus depriving yourself of all potential power) before throwing the right hand. Yes, keep the left up when you throw the right.
I have more blather, but working on too many things at one time is not good.
edit to add because it’s even more important imho: keep the right up (protect the nose!) when you throw the left and bring it back to the same spot (to protect the nose!) when you throw the right as well
I don’t suppose I am going to do shoulder press as many times a week as I would to bag work.
On another board someone posted 3 videos for me: Stance, jab, straight right. The stance covers what you describe with right heel and squaring off. these of course I will study up on and absorb.
What I am really trying to get to the root of now is:
Is my shuffling around not too bad for a beginner who pretty much just started? (I was just standing in front of the bag for the previous 8 weeks) and is my activity level busy enough? Edit: Am I spending too much time moving relative to punching?
Your activity level in terms of punches thrown per round is much higher than “real” boxing so you’re fine. Shuffle or bicycle all you want but right before you throw punches picture exactly what punch combo you’re going to throw, take one step to the left, set your body, throw your combo, take another step to the left, go back to your shuffling. That’s how I would suggest doing it.
You’re pretty raw, and you’ll stay that way until you actually progress to mitt work with another person (who can take swipes at you so you actually need to keep your hands up, and learn to bob and weave in “real time”), and eventually some controlled sparring. That’s just the way it works. Heavy bag work is strictly assistance when it comes to actual boxing.
I am not really pleased with today. I was hoping that bag work would complement shoulder press, but I maybe suppose it is a different exercise I haven’t done in a while so there. I will drop the weight for next time.
Dips not bad, although this is lighter than I left off. Chins the same thing, here is a video of my setup for it, you will see why it is inadequate.
Situps I have been making negative progress with for a while after a good amount of time doing very heavy weights with it.
I could post up short videos of my other moves today of one or another set, if anyone says so.
It is true that I failed to pull a blanket over myself before sleeping, so that is maybe a factor.
Here is a crack at Muay thai kicks. I did a 5 minute session right leg to warm up, tried the left for just a couple of minutes before a bruise at my ankle stopped me. What I recorded was another 5 minute session of just right.
I am obviously not trying so far to knock the bag off the planet. I am just trying to contact while getting some body rotation and retracting with balance. Early stage. I am still likely leaning too far back.
Here next is me speed skipping. Should I aim for this intensity level every set before adding a 4th and so on? Or should I drive harder?
Edit: Last edit here, promise, I just remembered I have barely stretched at all for the longest time, I will get back going with it on Sunday when I deadlift.
first day back after a long time. I decided to be content with 295lbs. I used my straps for the last set, but somehow managed to stop 1 short of full quorum. Maybe that is a sign I might be able to get back in the saddle with 315lbs next time, I will see.
Today I did bag drill and speed rope. I watched some videos of techinique and to warm up I went around in stance. I then did 2 rounds of just stepping in, jabbbing, stepping back. I recorded it but will wait until I think I am better before posting something.
Question for Damutt and Punny. do you think I should ditch shoulder press and add a third bag drill day after dips, chins and situps?
