I just got a punching bag, I was wondering if anyone could share their routine w/ me and also any tips or advice.
Get with a good coach on this one. Striking the bag incorrectly can lead to injuries.
Best of Luck.
It depends on your goals. My workouts vary as I kickbox, so one day may be kick intensive, the next punch. Some days i go for strict technique working every punch on its own or some days I mix it up. In general, I go for 3 minute rounds, 1minute rest between rounds for 6-12 rounds depending on my needs. You may want to start with one or two minute rounds and work up. If you can give me a more specific goal, I can give you a more specific routine. Also invest in a good pair of heavybag gloves. My personal favorite are the Everlast ones, all leather, brown, real basic but last forever. i think paid under 20 bucks. They’ll keep you from ripping up your hands.
Punch with one hand, then the other. Repeat. 
Actually, I strongly recommend the use of bag gloves, and at least a few rudimentary boxing lessons. As was already pointed out, you can hurt yourself, and explaining that the bag beat you up is pretty embarassing.
Protect your hands and learn how to strike with the right form. Those bags can shred the skin off your knuckles if you aren’t careful.
i have to admit, i get a little bored when just hitting the heavy bag, but hey at least i always win!! what i like to do is come up with my own combos. for instance, i will start with a left jab, and in my mind picture what the opponent would do, then counter that, and so on for 3-5 punches. i’ll start out slow, then full speed, do about 15 “reps” each side, and start with another “scenario.” hope this helps.
Ko, I bought some hand wraps, will those work? If not I’ll just use them + the gloves you recommend. My goals, well, I’m not a boxer I play hockey. I just want to be able to punch hard and I just want to be in good shape and take out some anger. I can’t really afford to pay a coach, is there anyway to explain the “correct” way to strike the bag? I just watch boxing on tv and try to just do it like they do. Thanks for the advice.
If you havn’t try to get some tuition on the basics such as footwork in general, footwork with different punches & combos’ and keeping hands up. Bad bag habits can last a long time. Get a workout buddy. I alternate rounds between different styles of attack and appropriate punches to go with. I do a lot of body punching with a bobbing Frazier/Tyson style mixed with a snappy Tszyu style and alternate between. Create a style appropriate for your physique and attributes and organise your hits around it. Added to this I do sets of combination punching with appropriate defensive leadup. My wrists took a lot of punishment initially so at least wear decent wraps and train them or go light.
Beat the shit out of it for 30 minutes (you’ll never get in 30 minutes straight though.) But anyway, you’ll be soaked and your delts will be killing you.
The punching bag is your opponent. And btw: it’s considered just plain out stupid and rude (in a boxing gym) if you don’t wear bag gloves (so, it’s good you got both wraps and gloves). Okay, so the bag is your opponent. That’s it purpose. Don’t just whale on the bag for 30-minutes “until your delts hurt”. Which means you’re using poor form. To correctly punch, your shoulders should be relaxed. Don’t power your punches. Start with relaxed jabs into the bag - left jab, right and so on.
If you don't know all the different punches: jabs, upper cuts, hooks - go to a boxing gym. They are relatively inexpensive. The ones by us charge only $5 per visit. There's even one that is part of a community center that charges $45 for boxing classes (for 2-3 months, 2-nights a week, good deal!). This place has some ranked boxers, too. So, check out your local boxing gyms - at least learn to use the heavy bag correctly. You'll receive more benefits that way with less chance of injury.
Ko is the "bag master" - he'll help you out!
Hey KO,
I’m into mixed martial arts but I’m primarily a grappler. Can you recommend a good heavy bag routine for developing more power in my punches? How many times/week should I do something like this? Thanks a lot
Since you can not afford a coach you might try some of the videos available or a box on Martial Arts Training by Ben “The Jet”. If I remember correctly he outs forth several bag programs.
Best of Luck.
PS - If you plan on using the bag to develop your ability of fight on the ice, remember it’s all in the balance my son. I can just picture it, Newton Law in action. He…he…he.
Wraps are more for stabilizing the hand, but they will work. You will more than likely have to tape them so they stay in place however, making the gloves a much better choice. I can’t really explain a punch on the forum. Videos are great. Another cheaper alternative is to go to the bookstoreand start thumbing through boxing books. Really though, the best thing is to have omeone show you how. A one time boxing session might be cheaper than you think. Check around.
A powerful punch is all about good technique. The punch need to travel the line of least resistance, and have maximum acceleration when it hits the target. Really work on your technique, if you current dojo does’nt have someone someone to show you, find a a boxing/kickboxing gym. Once you have the technique, then you can work on the power by hitting a HEAVYBAG, the biggest one you can find, preferably 150 lb. If you do not have access to a big one, have someone hold the bag so it can’t move. for you, the most important punches to work on , are the straight right/left, and hooks. In mixed martial arts, you will more than likely only get one or two punches off if you get rushed, so they need to be power punches.
As for gear I would get a free catalog from Ringside.com I have had a lot of their equipment for years. I would recommend the Mexican handwraps. They are about 5 bucks and they are stretchy like gauze, much preferred over the old canvas ones. Read the instructions (believe it or not they have instructions) on how to wrap your hands. To save your hands and your wraps buy youself a good pair of bag gloves. You can go the 20 dollar route and get a pair that was mentioned before that is pretty much light padding with leather/vinyl over it. I suggest spending 50 bucks and getting a pair of 12oz “bag gloves” item # SBG I’ve had mine forever and I use them 4 nights a week. In that catalog you can also find videos for specific bag workouts.
If you could explain how new this is to you I’m sure between KO and myself we could easily help you out. When I ask, what is your skill level? I’m pretty much want to know if you know the difference between a jab, cross, hook?
As for whoever mentioned going 30 minutes on a bag and you’ll never get there…you’re damn right that just burns. Steve, work rounds. To start off whatever you plan on hitting with do about 2 mins of work and then 1 min of rest. Slowly build muscle endurance and cardio and work up to 3 min rounds with 30 sec break.
Heard a rumor in the MMA community that Frank Shamrock in his hardcore training days could wail on the bag full power for 15-20 minutes straight. I box everday and if I could pummel that think for 5 minutes straight I’d be amazed. Steve start slow.
I am a beginner, but I know a jab and a hook, but not cross. I’ll check out that catalog you mentioned, the videos will surely help me out. I don’t even know of any boxing gyms around here, but the gym I workout at has a brazilian jiu-jitsu academy (used to be a Gracie one) right next door to it. They’re actually connected to each other. I’ll have to check that place out, I actually forgot all about it. Thanks for the info.
The 12oz gloves are also nice (I have two pair), and will really save your hands. The reason I like my old brown leather ones, is because they wil let you know if you do not hit correctly. The padded ones are a little more forgiving. Really, its nice to have both.
Bag gloves to protect the hands? Whatever happened to toughening your knuckles up? Ease into the intensity, and you would be fine. and you could hit damn near anything and not mess your hand up. Just my opinion, though… I like the ballistic approach. It is funny to see if your form stays intact when you are going for maximum number and power in your strikes.