Video of me punching bag 3min, what i did wrong, where to improve?

[i3arty]

Hi guys,
So i had a chance recently to record my self when i was working out in gym as it was empty. I recorded my self punching bag i usually do 3/4 times 3 min i think this one was 2nd round.

So from my point of view, i know i need to work on my footwork but i'm not exactly sure where, i just know something feels like i'm not doing right.
-
Then second thing, is that im arching my back?, i arched it way more in 1st round, watched it and was like da faq im doing so i tried to arch it less. I'm not sure if its ok but i know when i do arch it for example as on video i feel more protected, my body and head feels more protected, as if i get hit my chin is basically tacked in, something like golovkin but ik its far from him lol.

Also i noticed that my elbows should point more to the floor as im leaving my abs open basically.

And that i should be more active/faster on bags. I usually do move around the bag but if i moved around then i wont be visible as i would be behind the bag not seeing if im leaning etc also i think im leaning on some of the punches which i need to work on that too.

Also sorry for vertical vid but thats the only way i could place my phone on bar.

Tell me what you guys think, what should i work on as most important thing or where to improve.
Thanks !

[Mr.MojoRisin']

Your back shouldn't be arched. You should keep it straight but have your shoulders up to protect you. Pretend you have an invisible weight on the end of a string going through your ass to the floor and straight up to the ceiling through the top of your head. You're and and arsehole should always be in alignment.

For footwork just move around the bag as you punch and backwards/forwards as the bag moves. Like with a live body opponent. Don't let the bag hit you though, when it swings back at you jab at it and back up.

Keep elbows tucked, your upper arm of your power hand should be "glued" to your ribcage. Don't squeeze it but rest it there. No flared elbows.

Work more combinations on the bag. A 1-2 isn't a combination, 3 punches or more. For example throw 3 punches pivot then throw 3 more. You do mix it up between flurry of punches (uppercuts) and sitting down on your punches so thats good, at least you have the basic idea.

You keep busy when on the bag which is very good. A lot of guys throw 2 or 3 punches then dance around for 10 seconds and throw another couple of punches then repeat. Keep training hard and you'll be in great shape in the ring.

What weight class do you plan on competing in for the amateurs?

[i3arty]

Thanks for help,
I'm planning to compete in middle weight as im usually 70-72kg

[Mr.MojoRisin']

Thanks for help,
I'm planning to compete in middle weight as im usually 70-72kg

Middleweight has a 75 kg limit. If your weight is more on the 72 kg side then I recommend adding 2 kg to your frame.

What does your strength and conditioning look like?

[i3arty]

I go recently train my self in gym not classes so i made my own workout/routine its still need some work and improvements but so far its :

Warm up:For speed and cardio [I was doing skipping for 15 min + but i found it long and seem for me like just skipping or even intense skipping dont really improve on me anymore anywhere so i changed it to make it more intense with push ups burpees etc.
• 2min Skipping
• 30s-Skipping > 15s Push ups > 15s Jab cross [fast] ALL THAT x3 no rest[3min]
• Rest 1-2 min
• 30s-Skipping > 15s Push ups > 15s Shadow box, all punches [fast/intense] ALL THAT x4 no rest[4min]
• Rest 1-2min
*if still not warmed up add other stuff like 15 sec Burpees, 15sec Power push ups, 30sec intense punches jab cross quick,

Then i do warm up for Agility and cardio which consist mostly of jumping across the gym, on one leg, one leg side to side/zig zag, then other leg, both legs zig zag, power jumps where i jump as far i can then i do bob and weave across the gym and then side to side with jab cross [in stance>jab cross and step to right and then reverse and go back to other side of gym] And i end up with shadow boxing.

Boxing routine
5 x 3min Heavy bag, Rest 1-2 min between. Last 30s go full out.
Rest 1min
2 x 3min Speed bag for shoulders conditioning /coordination
Rest 1 min
**planning to put something else here

Then i do workouts/conditioning

Which consist of mainly on landmine, landmine twists with 10kg weight, landmine reverse lunge & knee kick on the way back, landmine push press all that explosive.

Then i go on shadow box with weights usually 1kg or 1.5kg, [2x3min], then i do shoulder conditioning with these weights, shoulder roll etc.

Then i go on medicine ball throw, while lying down also explosive.
*I wanna also add here medicine ball throw at the wall, explosive

Then depends how i feel if i'm too sore/exhausted i jump to ab workout, if im still feeling good i do more exercises like explosive push ups, axe chops with resistance band.

Then i recently started doing neck exercises with weight, side , forward backward etc.

And i end up with abs at least couple hundred a day, it consist usually with medicine ball twists[russian twists] normal abs and pushing ball forward, and also i don't know what they are called but they work good [You sit up and same time lift up your leg [knee straight] and try to reach with opposite hand your feet.

Then after all of that i do stretching/cool down usually about 5-10 min stretching.

It's my new plan that i did for about 2/3 weeks as before i was going classes Mon-Thursday and Saturday, but realised i'm just kind of wasting money and time as they dont really push us to limits in classes maybe sometimes in islington but then i would wanna work out a bit more but they have another class so need to leave and also recently i couldnt make it to classes as much as i did due to work so i just made my own plan for open gym in the other club and i just come any time and train my own stuff.

Also from new year as im having break now from gym, will start running every morning.

[OctoberRed]

I go recently train my self in gym not classes so i made my own workout/routine its still need some work and improvements but so far its :

Warm up:For speed and cardio [I was doing skipping for 15 min + but i found it long and seem for me like just skipping or even intense skipping dont really improve on me anymore anywhere so i changed it to make it more intense with push ups burpees etc.
• 2min Skipping
• 30s-Skipping > 15s Push ups > 15s Jab cross [fast] ALL THAT x3 no rest[3min]
• Rest 1-2 min
• 30s-Skipping > 15s Push ups > 15s Shadow box, all punches [fast/intense] ALL THAT x4 no rest[4min]
• Rest 1-2min
*if still not warmed up add other stuff like 15 sec Burpees, 15sec Power push ups, 30sec intense punches jab cross quick,

Then i do warm up for Agility and cardio which consist mostly of jumping across the gym, on one leg, one leg side to side/zig zag, then other leg, both legs zig zag, power jumps where i jump as far i can then i do bob and weave across the gym and then side to side with jab cross [in stance>jab cross and step to right and then reverse and go back to other side of gym] And i end up with shadow boxing.

Boxing routine
5 x 3min Heavy bag, Rest 1-2 min between. Last 30s go full out.
Rest 1min
2 x 3min Speed bag for shoulders conditioning /coordination
Rest 1 min
**planning to put something else here

Then i do workouts/conditioning

Which consist of mainly on landmine, landmine twists with 10kg weight, landmine reverse lunge & knee kick on the way back, landmine push press all that explosive.

Then i go on shadow box with weights usually 1kg or 1.5kg, [2x3min], then i do shoulder conditioning with these weights, shoulder roll etc.

Then i go on medicine ball throw, while lying down also explosive.
*I wanna also add here medicine ball throw at the wall, explosive

Then depends how i feel if i'm too sore/exhausted i jump to ab workout, if im still feeling good i do more exercises like explosive push ups, axe chops with resistance band.

Then i recently started doing neck exercises with weight, side , forward backward etc.

And i end up with abs at least couple hundred a day, it consist usually with medicine ball twists[russian twists] normal abs and pushing ball forward, and also i don't know what they are called but they work good [You sit up and same time lift up your leg [knee straight] and try to reach with opposite hand your feet.

Then after all of that i do stretching/cool down usually about 5-10 min stretching.

It's my new plan that i did for about 2/3 weeks as before i was going classes Mon-Thursday and Saturday, but realised i'm just kind of wasting money and time as they dont really push us to limits in classes maybe sometimes in islington but then i would wanna work out a bit more but they have another class so need to leave and also recently i couldnt make it to classes as much as i did due to work so i just made my own plan for open gym in the other club and i just come any time and train my own stuff.

Also from new year as im having break now from gym, will start running every morning.

Not a bad plan, what are your overall goals? Stay in shape? Gain muscle? Lose weight?

[i3arty]

Mainly to gain muscle

[Quiksilva]

[Mr.MojoRisin']

I go recently train my self in gym not classes so i made my own workout/routine its still need some work and improvements but so far its :

Warm up:For speed and cardio [I was doing skipping for 15 min + but i found it long and seem for me like just skipping or even intense skipping dont really improve on me anymore anywhere so i changed it to make it more intense with push ups burpees etc.
• 2min Skipping
• 30s-Skipping > 15s Push ups > 15s Jab cross [fast] ALL THAT x3 no rest[3min]
• Rest 1-2 min
• 30s-Skipping > 15s Push ups > 15s Shadow box, all punches [fast/intense] ALL THAT x4 no rest[4min]
• Rest 1-2min
*if still not warmed up add other stuff like 15 sec Burpees, 15sec Power push ups, 30sec intense punches jab cross quick,

Then i do warm up for Agility and cardio which consist mostly of jumping across the gym, on one leg, one leg side to side/zig zag, then other leg, both legs zig zag, power jumps where i jump as far i can then i do bob and weave across the gym and then side to side with jab cross [in stance>jab cross and step to right and then reverse and go back to other side of gym] And i end up with shadow boxing.

Boxing routine
5 x 3min Heavy bag, Rest 1-2 min between. Last 30s go full out.
Rest 1min
2 x 3min Speed bag for shoulders conditioning /coordination
Rest 1 min
**planning to put something else here

Then i do workouts/conditioning

Which consist of mainly on landmine, landmine twists with 10kg weight, landmine reverse lunge & knee kick on the way back, landmine push press all that explosive.

Then i go on shadow box with weights usually 1kg or 1.5kg, [2x3min], then i do shoulder conditioning with these weights, shoulder roll etc.

Then i go on medicine ball throw, while lying down also explosive.
*I wanna also add here medicine ball throw at the wall, explosive

Then depends how i feel if i'm too sore/exhausted i jump to ab workout, if im still feeling good i do more exercises like explosive push ups, axe chops with resistance band.

Then i recently started doing neck exercises with weight, side , forward backward etc.

And i end up with abs at least couple hundred a day, it consist usually with medicine ball twists[russian twists] normal abs and pushing ball forward, and also i don't know what they are called but they work good [You sit up and same time lift up your leg [knee straight] and try to reach with opposite hand your feet.

Then after all of that i do stretching/cool down usually about 5-10 min stretching.

It's my new plan that i did for about 2/3 weeks as before i was going classes Mon-Thursday and Saturday, but realised i'm just kind of wasting money and time as they dont really push us to limits in classes maybe sometimes in islington but then i would wanna work out a bit more but they have another class so need to leave and also recently i couldnt make it to classes as much as i did due to work so i just made my own plan for open gym in the other club and i just come any time and train my own stuff.

Also from new year as im having break now from gym, will start running every morning.

For strength training you might want to consider changing out some things for a couple months in exchange for weight lifting. What I was getting at earlier is you should try adding 2 kg to your frame in order to compete at middleweight without being outweighed by 3 or 4 kg.

I'm trying to put some weight on too and I started a routine like this

Workout A: Overhead Press, Weighted Dips, Bicep Curls, Forearm Work, and Neck Work

Workout B: Weighted Pull Ups, Bent Over Rows, Close Grip Bench Press, Forearm Work, and Neck Work

Running on a treadmill at 10% incline at the end of each workout to target legs and/or running sprints 2 times per week with one long run to keep cardio up.

The workout days are 3 days per week with at least 48 hours of rest in between each workout alternating the workouts. One week will be workouts A,B,A while the next week will be workouts B,A,B. Over 2 weeks time each workout will be done 3 times. You dig it?

The goal isn't to have a good looking balanced physique it's to train muscles used for boxing. The most important muscle groups are the forearms, upper arms, shoulders (the most important), and lats. Legs are important too but they don't have to be very big and strong, just have a lot of endurance for movement.

Btw you're going to want to eat A LOT. You probably have a fast metabolism like me so aim for 2500-3000 calories (more if you are already eating that much).

[Ray Corso]

Looks like a bag routine in a hallway! Why are the bags so close to a wall? Also so close together it looks like you can't work 360d around any bag, strange set up.

First thing that's sticks out to me is your arm positioning isn't good. Your elbows are not only "popping out" when you throw but their positioned sticking out when your not throwing. You need to turn your left shoulder in some and get your elbows down closer to your body. You are giving away whaty your throwing with "popping elbows".
When you spar watch your partners elbows to see if he's giving away his punches. You can correct your fault in the mirror as you shadow.

The next obvious fault is there are no hips in your power shots! You need to punch "through" the bag and turn your palms so the positioning is pro-nated (palms down), turn your shoulders, hips and feet toward your target.

Basically there's two approaches to a heavy bag;
You can move on it and work power combos or simply work on power/strength punching. Make sure your adding your body weight and keep your chin tucked.
You have good snap and your placement is good you found some sweet spots so you get a kick out of a good pop sound.
That confinement isn't good for working free and fast the bag set up looks like a gym that thinks it needs "every bag" hanging up instead of proper room to work around a swinging heavy.

Good luck, Ray