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The key to the heavy bag is learning to use it properly. In return, it will help develop power and hand speed along with overall body conditioning.

Many trainers suggest not using regular bag gloves; if you train a few days out of the week, these could harm your hands over time. We recommend using at least 12 oz. gloves with a good pair of 180” wraps underneath.  See the “Training Corner” for tips on how to wrap those hands…

Wear a mouthpiece when hitting the bag, this will help build up the lungs. Learn to breathe properly, in and out of your nose. Do not get in the habit of holding your breath as you punch, this will be a difficult habit to break. Always exhale as you hit.

Every boxer should know how to pull their punches. This is mandatory when we train on the heavy bag. To pull a punch: As you hit the heavy bag, drive into the bag 3 to 4 inches, whip it back to your defensive position as fast as possible. If the bag is swinging or rocking excessively, then this means you are “pushing” the bag more than you are “hitting” it. A proper strike should have a snap on it with a cracking sound upon contact.

As your front speed increases on the heavy bag so will your back speed. Proper attention to both will prevent you from being open to counter punches. It will also help you with your overall balance, thus preventing you from falling forward or “leading with your chin”...not good.

Bag work is like road work, it needs to be changed up. Speed work, interval work, and power work all should be incorporated. We recommend 3 to 4 days a week on the heavy bag, and to always change the tempo.

 

HERE ARE A FEW HEAVY BAG TRAINING EXAMPLES

I. 3 to 4 rounds standing in place for 45 to 60 seconds, working your inside boxing skills.
For instance, body shots, hooks, and short right crosses. Concentrate on stiff short
punches, along with moving your head to one side and the other. Be aware of your hip
and shoulder rotation. Finish the round with machine guns for 5 to 10 seconds nonstop.
Rest only 30 seconds between rounds

 

II. 3 to 4 rounds moving around the bag for 2 to 3 minutes while working outside and
while moving side to side. Work on timing of your punches with the movement of the
bag. Concentrate on your footwork by doing less punching. Use your jab and cross while
moving around the bag, staying focused on your footwork. By doing this, it will seriously
improve your physical endurance. Rest at least 1 minute between rounds.

 

III. 3 to 4 rounds; the first 20 seconds stand in place and go all out using combinations.  The next 30 seconds move around pulling your punches. End with 10 seconds machine guns, for a total of 1 to 2 minute rounds.

 

There are several types of heavy bag interval training. The most important factor is to
keep up with your bag training, don't think you can skip a day. Keep changing up your
bag training mode, this will keep your body shocked so that you do not become too
comfortable in a pacing type style.

Lastly, here are a couple of additional total heavy bag workouts to try.  Start with 2 minute rounds and after about a month or so move up to 3 minute rounds.  Do them all, or incorporate some of the individual rounds into your own session.  Bottom line is to keep changing your bag routines to shock the muscles and reflexes and not become too comfortable.

 

Example Heavy Bag Workouts

 

There are two heavy bag workouts which are going to be outlined here. One of them is easier than the other and that is for a reason. Every now and again, you need to let your body rest a bit, so if you are going to try these, you’ll need to alternate between the easier workout and the harder one. While it is fun to go hard all the time, eventually you'll break something…not smart.

 

Heavy Bag Workout #1 (Easier Workout)

 

With this workout, slow things down a bit and concentrate on doing things right.

Round 1: Footwork only. Give the bag a push and move around it and move with it. Try dodging it. Use lots of sidestepping and pivots. Become fleet footed.

Rest 1 minute

Round 2: Jab - 1-1B. To your footwork, add your jab to the head and to the body. Attack the bag when it comes towards you. Accelerate out, SNAP, accelerate back. Always keep your hands up, in your stance. The bag is an opponent.

Rest 1 minute

Round 3: Straight Right - 2-2B. Practice the straight right with your footwork. Throw it to the head and body. Speed and power.

Rest 1 minute

Round 4: Left Hook - 3-3B. Throw left hooks to head and body in addition to footwork. Remember, you are never standing still. Always keep a rhythm going. Get close to the bag, this is infighting. Don't be afraid to throw in some defense. The bag is trying to hit you back.

Rest 1 minute

Round 5: Right Hook - 4-4B. Throw right hooks, mirror image of left. Keep moving, you're getting tired now, don't stop. Stopping gives your opponent an easy target. Hands up, they're falling, gravity is trying to take over, push past the pain.

Rest 1 minute

Round 6: Left Uppercut - 5. Your right up to the bag. Left uppercut, left uppercut, left uppercut, try and lift the bag with the power. Aim at the sternum and follow through to the head. The power is coming from your legs, push up.

Rest 1 minute

Round 7: Right Uppercut - 6. Again, still at the bag, hit it with the right uppercut, move, hit it again, pivot, move, again. Almost done, your opponent is shaky, but manages to hang on to the bell.

Rest 1 minute

Round 8: EVERYTHING. Unleash on the bag, throw everything you’ve got and from all angles. Your opponent is stumbling all over the place. Finish it, hit the bag hard from all angles. It's almost over. Rapid fire till the end... Rest

 

Good Workout Follow up with the Ab Workout then go home and relax. Good work

 

The second workout is more strenuous as it takes 12 rounds. It's also more fun as you work some combinations. There's nothing like unleashing 4 or 5 punches in a row that flow together nicely.

 

Heavy Bag Workout #2 (Harder Workout)

 

With this workout, go for speed, power and coordination. Each punch must be fully recovered in order to set you up correctly for the next punch in the sequence. If you have to start slow to get it right, do it.  If you have to pull off some of the power to work speed…try not to do it…

 

Round 1: 1-1. Double Jab, move around the bag and double jab.

Rest 1 minute

 

Round 2: 1-2. Jab, Straight Right

Rest 1 minute

 

Round 3: 1-1B-2. Jab Head, Jab Body, Straight Right

Rest 1 minute

 

Round 4: 1-2-3. Jab Head, Straight Right, Left

Rest 1 minute

 

Round 5: 1-2-3B-6. Jab Head, Straight Right, Left Hook to body, finish with right uppercut.

Rest 1 minute

 

Round 6: 2-3-2B-5. Straight Right, Left Hook, Straight Right to body, finish with left uppercut.

Rest 1 minute

 

Round 7: 1-3-2-3. Jab to head, Left hook, Straight right, left hook

Rest 1 minute

 

Round 8: 1-3B-3-6. Jab to head, left hook to body, another left hook, right uppercut.

Rest 1 minute

 

Round 9: 3-2-5-4-3B. Left hook, straight right, left uppercut, right hook, left hook to body.

Rest 1 minute

 

Round 10: 1-2B-3-4B. Jab to head, straight right to body, left hook, right hook to body.

Rest 1 minute

 

Round 11: Freestyle. Picture the bag throwing punches, providing defense, counterpunching. Whatever comes naturally, let the combinations fly...try to string additional combinations together with a beat change.  Do whatever…just keep moving and throwing those hands.

Rest 1 minute             

 

Round 12: Freestyle. Super speed, last round, you must finish it here. Power, give it everything you have. Work every combination you know, keep throwing the punches.

 

Rest you're done. Hope you're tired, if not, good for you…go another round. Follow up with some Ab work, then call it a day.