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Need advice on heavy-bag training

post #1 of 9
3/18/11 at 1:25am
Thread Starter 
I recently added a heavy bag (70lbs, mounted on a stand, using tie-downs, no speedbag) to the home gym to add some variety to my cardio, which basically consisted of the elliptical and occasional (very, very occasional) outdoor running.

My problem is I feel like would like to incorporate more variation into my heavy bag routine but with 4 basic punches, there's only so much I can do. Do you have any suggestions to mix it up for 6 x 3minute rounds?
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post #2 of 9
3/18/11 at 2:13am
Yup. Buy or download the bas rutten CDs I mentioned in this thread.
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post #3 of 9
3/18/11 at 4:04pm
Yea I second the Bas Rutten CDs. There's a lot you can throw in to the change things up. At the old gym I was at, they would have us do burpees or sprawls after combos. You could also change intensities. Like throw hooks (full power) for 15 seconds, then regular punching alternating back and forth. Throw some kicks in.
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post #4 of 9
3/18/11 at 4:13pm
do you know how to punch? I mean that seriously, there really is no reason to hit a heavy bag if you don't know how to punch well. best case, you solidify bad habits, worst case, you hurt yourself.

if you know how to punch, do combos that make sense - jab cross, double jab, jab same fist hook, jab opposite fist hook, work out combos and do those.

if you know how to kick, mix in kicks - I like all jabs - front kick and jabs; all one foot - various kicks with one foot not setting that foot down; knees and elbows.

also, do them each for a round, right handed and southpaw. its easy to work out 12-15 rounds worth of various heavy bag work.
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post #5 of 9
3/18/11 at 11:00pm
Thread Starter 
The problem with my setup is that the stand I have (Everlast) curves in such a way that the main bar ends up very close to the back of the bag, about 8" of gap. Kicks are out as I could easily see myself catching that bar when I kick.

I always concentrate on form when throwing my punches, starting with shadow boxing for warm-up and typically my last round ends when I can feel my form falling apart. I know good form is key to preventing injury and overall I'm super concious about preventing inury, so I've always got the wraps on and I'm careful not to overtrain.

That Bas Rutten cd set has gotten some great reviews on Amazon too it seems. I'm just hesitant about buying a boxed set when the only thing I'm looking for out of it is the boxing. Still worth it?

THanks for the suggestions folks, keep them coming if you've got them.
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post #6 of 9
3/19/11 at 5:39pm
Quote:
Originally Posted by Al H. View Post
That Bas Rutten cd set has gotten some great reviews on Amazon too it seems. I'm just hesitant about buying a boxed set when the only thing I'm looking for out of it is the boxing. Still worth it?

THanks for the suggestions folks, keep them coming if you've got them.

If you use cd constantly then I think its worth it.
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post #7 of 9
3/19/11 at 10:47pm
+1 for bas cd!
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post #8 of 9
3/19/11 at 10:52pm
...and if you're not tired, do some jumping jacks.
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post #9 of 9
3/20/11 at 4:53am
what about some ....kicks??!
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