Heavy Bag Workouts?

Training Bodybuilding
1

Hey T-men…

Can anyone recommend a good heavy bag workout, or point me in the direction to find one? I am really looking forward to incorporating it into my training, since my new gym has a heavy bag. But, I’m at a loss as to building a program. Any help would be appreciated.

Thanks,
cgeytraveler

2

if you need a good bag routine i.ll try and help you. first you have to warm up any way you see fit,then hit the bag like this,jab straight right,jab, right,jab, left hook,jab,right hook and then start over. do this for 5 three minut rounds and take thirty second brakes. dont kill the bag with every shot! just get a good workout. after a couple of weeks you will notice it is getting easyier and you will natruly punch harder but in the time you are hiting the bag switch up you combos reverse the order of the punches and just have fun with it. i no what iam talking about because i box myself if you where wondering. but i can not type for shit!!! ha ha see ya

3

First of all, if you don’t have a pair of bag gloves - get 'em. In a boxing gym, to hit a heavy bag w/out gloves is just plain rude. And now let me ask if you’ve ever visited a boxing gym? That’s where you’re gonna learn how to hit a bag. There will always be someone there willing to show you. I used heavy bag training as my primary source of “cardio”. I say “cardio” because heavy bag training is more anaerobic, since you should be training in “boxing rounds”. So, make sure you either have a watch on or can see a clock. Another tip is to realize the bag represents your opponent - do you know how to jab, hook? You would warm up with some nice easy punches into the bag - and remember to keep your feet square. There’s a book that might help you called “The Boxer’s Workout”, by Peter Despasquale. You can find it at www.ringside.com - which is also a excellent resource for boxing gear. But the best thing to do is go to a boxing gym and study the people there training on the heavy bag. Helped me alot.

4

Thanks, dave and Patricia. I’ll try to pick up that book, and see if I can find a boxing gym in the area. I guess I’ll stick with the jump rope and gpp for cardio until I get some instruction. However, for my “finisher”, I’ll start trying what dave said, though I’m not positive that I have correct form.

Thanks,
cgeytraveler

5

since my new gym has a heavy bag

Simple solution, ask someone who uses it rather frekvently to show you the basics.

6

Learn the basic punches from someone who boxes not just someone in the gym hitting the bag. It is also important to learn good footwork. Learning correct technique and footwork will make your workout far more effective than just going in and pushing the bag around for 30 minutes. Might as well learn how to throw a punch that will actually do some damage, who knows it may come in handy some day.

7

Go to a boxing gym get a couple of lessons. Its not the answeryou want but punching the bag and stuffing up your thumb or your wrist is not good. Also defence head position durring punches has to be taught. Foot work and the rest will come pretty naturally but definetly consider at least 1 or 2 lessons by a boxing trainer not a personal trainer or anything like that.

8

To add to the gloves suggestion, you should definitely get some hand wraps as well. Though you can hit the bag with gloves only you could seriously screw up your wrists if you hit hard especially if you clip it at a weird angle.