How Often Do You Train On The Heavybag

[KostyaTszyu44]

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

[them_apples]

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.

[KILLA RIGHT]

lift 5 times a week and hit the bag 4 times a week till i can't go no longer

[We want Floyd]

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.