Heavy Bag....

scott1968s · 21-Mar-07, 04:47 PM

I just bought a heavy bag and would like to incorporate it into my W/O. I've seen someone on the site uses the Bag in their routines. Can someone provide suggestions on a good w/o.

26-Mar-07, 07:00 PM

Did you check out Your Top Source For Free Boxing Training Advice? Looks like they have some good advice.

You can also type "heavy bag workout" into google and get lots of ideas.

tim_mcf · 26-Mar-07, 07:52 PM

Andy Welch uses his quite a bit...a_welch503...you might want to pm him if he doesn't just pick up on this.

**.V.** · 26-Mar-07, 11:00 PM

The link in Ironman's post is where I got most of my routine from. I just added more drills to include other skills, different kinds of strikes from boxing and some kicks.

Another link is RossTraining - Bridging The Gap Between Ordinary and Extraordinary

Then I do a mixed workout which is kind of like kickboxing as the best way I can explain it. Just doing different combinations of strikes and kicks until I can't continue.

My bag is getting old and saggy though. Time to make a new one. I keep looking for the link of how to make one that Tim or someone shared a while back and can't find it.

tim...hint, hint, hint.

F_Mac · 27-Mar-07, 10:32 AM

Quote:

Originally Posted by a_welch503

My bag is getting old and saggy though.

i probably shouldn't even quote this but I will anyway.

tim_mcf · 27-Mar-07, 01:07 PM

I can't find it either, Andy...I bookmarked it, but the link no longer works. I think maybe it was taken down. It was titled "Poor man's heavy bag".

If I remember right, what he did was:

1. Take a piece of PVC pipe, maybe 4" diameter, cap off one end and glue it really well. Threads and a screw on cap are an even better idea
2. Fill the pipe with sand
3. The top cap needs a hole in it, thread the hanging rope through that hole with a knot so it won't pull out. Maybe an eye bolt with washers? This cap really should have threads and be screwed on so it won't fall apart
4. Wrap the pipe with carpet pad until it's as fat as you want
5. Wrap it all copiously with duct tape

**.V.** · 27-Mar-07, 01:28 PM

Quote:

Originally Posted by F-Mac

i probably shouldn't even quote this but I will anyway.

Why not? It is.

Besides, I stepped right into that one.

scott1968s · 28-Mar-07, 08:13 AM

thanks, I will looked onto specific programs.

**.V.** · 28-Mar-07, 10:28 AM

Scott, I'm a terrible boxer. My art is somewhat different. But boxing is an excellent route to cardiovascular fitness, general fitness, and if you manage to keep enough brain cells, good health.

Other than sacrificing myself to let friends beat on me for sparring I won't be doing any actual boxing. Following the rules and leaving my usual style behind pretty much guarantees me a butt kicking. Forgetting and using it brings too many cries of "foul" and "cheater". Oh well.

I am doing boxing conditioning work right now though to improve my cardiovascular conditioning because I let myself decondition so badly in my quest for size and strength. My style really doesn't require much conditioning and fights are very short. When boxing, they are much longer and good conditioning and staying power is a must.

If you want to learn a bit more about actual boxing rather than just conditioning, here is another place you can go Learn How to Box: The Basics | How To Box.

But nothing you can learn on the net and take out to your bag and practice with will replace putting on the gloves and headgear, popping in a mouthpiece, and stepping into the ring with someone. Preferably someone better because although you'll take a few beatings, you will learn from them. And yeah, mouthpiece and headgear are requirements because as a boxer, unlike some of the other arts, you will be a headhunter. So will your opponents.

And Tim, thanks for repeating the instructions. I think I'll wrap mine in vinyl instead of duct tape. But it looks like a solid idea.

scott1968s · 28-Mar-07, 01:19 PM

thanks for the info.... Just looking to beat up on a bag. Took enough punches in my earlier days, do not need to get in the ring at this point...

My brother teaches a martial art, and as a younder brother of mine, he loved to show moves and strikes. I do have a little back ground as his student....

Just looking to encorporate a specific w/o routine into working with a heavy bag rather than standing in front of it "bobing an weaving" for 2 or 3 minute rounds.

I may have figured out a routing using a few "moves and combos" to keep it interesting...

tim_mcf · 28-Mar-07, 03:40 PM

Well, how about Tabata intervals? Punch as hard and fast as you can for 20 seconds, rest 10 seconds, repeat for a total of 8 intervals.

Arith · 04-Apr-07, 04:04 PM

Bas Rutten, who is a world class MMA Fighter has a set of workout CD's available that are great, i use them all the time. On the included DVD he teaches you some basic combos and talks you through things which is really nice. The set comes with four CDS, the Boxing Workout, the Thai Workout, the All Around Fighting Workout and the All Around Workout and each CD has 2 and 3 minute rounds. You put on the CD you want and pick the round time and he calls out combos and gives encouragement, its great. The Boxing Workout speaks for itself, the Thai Workout incorporates kicks and knees, the all around fighting workout incorporates sprawls and the all around workout incorporates excersises like pushups, situps etc. I can recomend this enough, its a great workout and will kick your ass. You can go here to find out more:

BasRutten.tv: MMA Workout CD and DVD