Heavy bag routine!!!
I am practicing MMA and I need to work more on my boxing skills, at this moment I can not go to a boxing gym, I have a very limited schedule, all what I have at home is a heavy bag and 2 free hours late at night, I really need some help!!!
Join Date: Jan 2008
Rep Power: 51
Total Points: 24,041,792,559.14
You have alot of work if just training at home but check Rossboxing .I defintley think the mma fighter lack boxing skill but you should still learn as much as you can .You need to work on technique .I was going on and off to my local for almost 3 yrs and still wasn't ready .Need to dedicate myself more no excuses I should have been well ready .
Heavy Bag Hitting
The Ultimate De-Stressor
Intensifying The Heavy Bag
Join Date: Feb 2011
Rep Power: 5
Total Points: 38,317.85
10 Heavy Bag Training Tips
10 Heavy Bag Training Tips
Donít just throw punches at the bag, learn how to hit a heavy the proper way. Here are 10 heavy bag training tips to develop your boxing technique as well your punching power.
1. Pay Attention
The number one problem of heavybag training is that it builds bad eye habits. The two common problems I see are fighters staring too hard at the bag or not looking at the bag.
Too Much Staring
This kind of intense eye contact is pretty cool since you feel like a hunter keeping his eye on the target. In the ring, staring at a target telegraphs to your opponent where you are going to punch next. Whatever you do, do NOT look down when you throw a body punch. This makes the punch so much easier to defend and so much easier to counter. You especially donít want to telegraph a body punch because your head is wide open.
Donít stare too much at one spot that you canít see anything else.
The correct way to look at the bag is to just look forward. Imagine the bag as opponent in front of you and try to keep the entire bag in your field of vision. You want to keep an eye on his head and body movements at the same time. You aim your punches but youíre not staring so much into one spot that you canít see anything else.
This is when the fighter is not even looking at the bag. Believe it or not, some fighters canít answer when I ask them, ďWhat are you looking at when you punch?Ē Iíve caught new boxers staring at the ground or just looking to the side when they throw big punches. Itís amazing how often boxers punch blind when they get tired.
Donít just let your eyes roam all over the place. Lazy eyes leave you vulnerable in the ring! Stay focused and pay attention to the bag. This increases your accuracy and more importantly, so you can see counter-punches coming your way. Best way to cure lazy eyes: put little squares of duct tape around the bag to give the eyes something to look atÖor just spend more time using other equipment like the double-end bag which keeps your eyes alert.
Ultimately you want to keep your eyes on the bag without staring into it. You want to have a general awareness of the entire heavybag. Keep the bag in view and also be aware of how far the bag is from you at all times.
2. Keep Your Balance
Throw punches at the bag but donít throw yourself at the bag. Stand on your own two feet and donít fall into the bag. Keeping your balance makes for better punching power and better footwork around the heavybag.
Donít use the bag to hold you up. Donít push with your shoulders; this bad habit allows skilled fighters to keep you off-balance by moving when they feel you leaning into them. Worst of all, do not push the bag around with your head; thatís just a great way to leave yourself open for uppercuts.
3. Punch, Donít Push
Donít push the bag, hit it. Donít make the bag swing all over the place, give it a seizure. Thereís an old saying that goes, ďIf you want to know whoís hitting the bag correctly, just ask the blind man.Ē This is because you can tell if youíre punching correctly just by listening to the sound of your punches hitting the bag. What you want a snapping SMACK sound when you punch it and not a dull THUD sound. In case you donít know, I wrote guide a while back: How to Throw a Snapping Punch
A push punch will only push the bag around as your arms get tired. A fast snap punch will jolt the bag in place with a big smack sound. Relax your arms and throw quick snapping punches. Commit some power but donít have your fist making contact with the bag for too long. As soon as you make contact, return that fist and throw the next punch. You can always tell if youíre pushing if your arms are getting tired quickly. Again, limit the amount of time your fist makes contact with the bag.
4. Ground Your Feet When You Punch
Plant those feet when you punch. Being grounded means more balance, more power, more control, more mobility to move away after the punch, more everything! You can move around all you want but when it comes time to punch, ground your feet! If you find it hard to keep your feet on the ground, just take smaller steps when you move around. The pros punch so much harder because their feet are always on the ground even as they move around the ring.
5. Move Your Feet When Youíre Not Punching
Move your hands or move your feet.
As my trainer use to say, ďMove your hands or move your feet or move your head.Ē If youíre not making an offensive move, youíre making a defensive move. Because a heavy bag isnít punching you, we wonít worry about head movement but we can definitely work on foot movement. Always move when you finish punching.
Keep Your Distance
Maintain a proper distance at all times. Move with the bag and keep it at arms reach at all times. Donít let the bag get too far or too close. Donít be lazy with your legs. Move with the bag instead of standing there and waiting for it to come to you. Back up when it comes at you and follow it if it swings away. If you canít move your feet as swiftly as the bag swings, you need to lighten up the punches or get a heavier bagÖor develop better footwork.
6. Donít Wait
This is what seperates the men from the boys. Watch any professional fighter work the heavybag and youíll see that theyíre ALWAYS throwing punches. Even when they rest, they only rest for maybe 2 seconds at most.
The beginners are always waiting around in between combinations. Theyíll throw big punches and then just walk around for 5-10 seconds to catch their breath. These long periods of inactivity will kill you. Real fights donít have 10-second breaks for you to catch your breath.
The moment you stop punching, your opponent starts punching.
So whatís the moral of the story? ĖNEVER STOP PUNCHING! You donít always have to punch hard, but you have to keep throwing. Put in some light punches and jab as you move around the bag to catch your breath. When youíre ready to throw the big shots again, step in and fire away.
7. Less Power, More Breathing
Hitting the heavy bag is a lot like runningĖitís all about the breathing! Donít worry so much about trying to hit hard. Focus on explosive breathing, not explosive punches. Stay relaxed and work on your breathing so you donít get tired.
Power comes from good technique,
endurance comes from good breathing.
Power and endurance has very little to do with how much effort you put into your punches. The pros throw hundreds of power punches using nothing but good technique and breathing. Good breathing allows you to stay relaxed and throw many punches without tiring out. Good technique allows you to deliver maximum power without wasting any of the energy you put into the punch.
Donít let the bag wear you out. A bag works at your rhythm which is only when you want to punch. Learn how to conserve your energy for more challenging workouts like the double-end bag or sparring. If youíre still getting tired against a heavy bag, youíre not ready for competition.
8. Throw 3-6 Punches
Throwing 3 to 6 punches at a time is the sweet spot. Not 1, not 2, and NOT 10. Itís enough to do damage, yet short enough for you to get out before your opponent fires back. Combo all your punches together. Try some normal combos (1-2-1-2, 1-2-3, etc) as well as some unorthodox combos (1-3-2, 3-1-2-3-3, etc). Fights are fought in combinations, not single punches. Keep throwing combinations and keep up that rhythm.
Aim your punches high for the head and low for the body. The biggest problem I see is people who donít punch high enough for the head. Come time to fight, their shoulders get tired because theyíre not use to punching high.
9. Be Active When You Rest
Everybody gets tired.
The important thing is that youíre always doing something.
Donít just stand there when you get tired. Keep moving! If youíre going to rest, do it as youíre moving around and throwing light punches. Do NOT rest by leaning on the bag or doing your Mike Tyson slip choreography. Worst of all, do not rest by standing still like a punching bag.
10. Keep Your Hands Up
You have to be careful not to get carried away with your power.
Itís easy to be lazy on defense when the bag isnít punching back.
You THINK your hands are up but you donít really know until you get punched. You could be racking up hundreds of hours on the heavy bag developing a bad habit and not find out how open you are until you step into the ring. Donít drop your right hand when you throw the jab and especially do not drop your right hand when you throw the left hook. Donít just cover your head; keep your elbows down to protect the body as well. The most helpful tip I can recommend is to have a trainer or friend watch you and yell at you every time you drop your hands.
Heavy Bag Training
The heavy bag training is for developing efficient power, not absolute power. Youíre not breaking bricks with a single punch. You need power punches you can sustain throughout an entire fight, not just for one round. Keep your hands up, move around the bag, and make sure youíre always throwing fast punches. Pay attention, stay balance, and work that bag! If you do it right, it gets easy. The heavy bag becomes a warm-up for the real workout, which is in the ring.
Join Date: Feb 2012
Rep Power: 0
Total Points: 1,976.70
Get Bas Rutter's audio tapes (if you have proper technique). A killer workout. They wear you out. Each tape is about 30 minutes long and you can chose between 2 or 3 minute round versions.
Example: /watch?v=ZGGEQQ6Pccs (Youtube, can't post urls yet)
Last edited by Aldo Raine; 08-03-2012 at 08:09 AM.
Join Date: Jul 2012
Rep Power: 0
Total Points: 1,910.58
Yeah herikbeheran pretty much gave you a solid ass guide
But another type of routine is throwing speed punches for 30 seconds then power punches for 30 seconds and keep alternating for a whole round