View Full Version : How Often Do You Train On The Heavybag

01-25-2009, 10:35 PM
Im just starting out and have a heavy bag and speed bag at my house. how often should i use each??

01-25-2009, 11:21 PM
Im just starting out and have a heavy bag and speed bag at my house. how often should i use each??


01-25-2009, 11:28 PM
train until you cannot feel your arms, then switch to the speed bag until you forget about your arms. wait 3 days and then remember you have arms.

Honestly i dont think you can "overtrain" on speed or heavybags, then again i could be wrong.

01-25-2009, 11:30 PM
I used to go more then 12 rounds on it. It was my favorite.:luvbed:

punchDrUnK MONK
01-25-2009, 11:52 PM
i train hvybag 5 times a week
for 5-12 rounds depending howthe hands n wrists hold up
thats wut its all about, go as long as u can til u hurt a hand or wrist, dont want no injurys

01-26-2009, 01:50 AM
I work out 6 days a week and hit the bag 3 days out of those. Usually for 8-12 rounds.

01-26-2009, 04:38 AM
once a week, 20/40 rounds, depending on how im feeling and a one 1 minute break

01-26-2009, 09:08 AM
2 or 3 times a week, 4 to 8 rounds. When I do weights as well I find that working the heavy bag
every day I go to boxing doesnt give me time to recover. So I will have a day at the boxing gym without any heavy bag .

Heavy bag is a great way to build up and measure boxing fitness, if whatever reason you canīt or donīt wanna run I think you can get fighting fit quick with just heavy bag (remembering to do a lot of movement and footwork at the same time, not just standing still)

Landon S
01-26-2009, 10:34 AM
(remembering to do a lot of movement and footwork at the same time, not just standing still)

I see too many people just stand in front of the bag and throw. These are usually the same people who get circles run around them in the ring.

Anyhow, I train 2 or 3 times a week on the heavybag for at least 5 rounds. It's usually 5 times a week but I cant re-hang my heavybag at home for the time being.

Eric Holder
01-26-2009, 11:19 AM
4 times a week

01-26-2009, 06:50 PM
i use the heavybag 2-3 times a wekk, usually 4-6 rounds at a time

2 or 3 min rounds depending on if im training with the adults or the junior class

lots of movement, too many people just stand in front of the bag, you gotta move side to side, in and out move your head, imagine the bag is an opponent

02-12-2009, 02:35 AM
I work out 5 days a week, 3 of those days involves going to my boxing gym and the fitness place I go to.

those 3 days I do 10 rounds of bag work, I plan on doing more once my left hand heals from all the swelling.

In the summer I do sprints and plyometrics on top of that.

02-12-2009, 02:39 AM
lift 5 times a week and hit the bag 4 times a week till i can't go no longer

We want Floyd
02-12-2009, 11:25 PM
Im just starting out and have a heavy bag and speed bag at my house. how often should i use each??Since you're just a beginner, I suggest you use your heavybag everytime you workout! As far as the speedbag is concerned, you can do it each time you workout as well, but the speedbag is more of a fun piece of equipment to play with more than anything else.

How much time should be spent on each equipment per workout, well, that depends on your fitness level, really. The most rounds I spend on the heavybag is 8 rounds. On the speedbag, well, it can be a good warm-up tool, I suppose, or a cool down after going hard on the heavybag, 2-3 rounds is good to loosen up the arms.

Here's a sample routine I use when training novices, my routine is fairly common nothing out of the ordinary.

Before even working out, I would suggest you write down what type of conditioning excercises you're gonna implement along with your boxing workout, ie push-ups, burpees, etc..

2nd, Write down 3-5 boxing combinations(no more than 5) you'd like to work on, and just stick with those combos.

Now, for the workout

First, stretching for a good 15-20mins from head to toe.

Second, do some warm-up excercises, this can mean doing jumping jacks, a run around the block 2-3 times, burpees, skipping rope, shadowboxing, etc..

Second, shadowbox, use the combos you wrote down, spend atleast a total of 6-10 mins shadowboxing at different intensity levels.

Third, Time for the heavybag, and again, just use the combos you wrote down, you can tweak it a lil bit, but don't go off the "script".

For example - If one of the combos you chose was a jab - straight - then a left hook, you can double or triple up on your jab, or you can follow-up the left hook w/ another straight, again don't go too far off the script that you had written down.

For each round, make the first minute a "feel out round", so you can get use to the punch combination, the next minute would be just using speed, and the last would be a combination of speed & power.

After you've finished your heavybag routine, go back to shadowboxing, again, using the same combos that you had already done via warm-up and/or heavybag routine.

Or, instead, right after you finish on the heavybag, you can jump right into your conditioning phase - ie push-ups, pull-ups, ab workout, working with lightweights. After the conditioning phase, jump right into shadowboxing using the same combos. Then cool down for 5mins by either meditating or post-workout stretch.

** What I used to do w/ novices, I would always end the workout with having them shadowboxing with their eyes close, to really get a feel for the combinations.

** Also, I would add a bob n' weave/slipping punches excercise.

With novices, it's all about muscle memory, that's why shadowboxing is stressed to all fighters.