Heavy Bags

Heavy bags are one of the most ancient and most familiar equipment of training. However, on account of its harmony, the heavy bag is mostly ignored while seeking power, speed, and endurance. The manufacturers of workout equipment are constantly striving to design and launch new products that fulfill the need of modern combat athlete. Thus, amidst the new workouts, the old ones such as heavy bad workout are often forgotten.

Heavy bag routine is probably the most effective and sports-specific training till now.

Punching Heavy Bag

To punch with force and speed, the only way is to punch, punch, and punch! Hit the bag hard. You may use heavy bag gloves as starters. You MUST practice regularly to develop a swift movement in your punch. Today, most of the fighters simply coast through the heavy bag training. They learn only a few fundamental combinations, flipping out an occasional thrust while groaning to impress the spectators.

Heavy Bag Workout Program

Usually, the workout comprises of 3-4 rounds heavy bag boxing. For the amateurs, competition consists of 2-minute round whereas for professionals, it’s a 3-minute round. The work-to-rest ratios are followed while hitting the bag. Some trainers toughen the training program by either decreasing the time of rest to 30 seconds between rounds, or increasing the round length.

The main purpose of doing so is to “over-train” the fighter to make traditional rounds easy. If a fighter is able to carry out a 4-minute round, then a 3-minute round for him or her is easy.

Freestanding Heavy Bags

These bags are gaining popularity among the fighters because not all have enough space in their homes for hanging bags. Although the durability and quality of freestanding bags is good, there is no match for the good old hanging bag. Freestanding pieces are available on some of the popular websites such as eBay at a lower price.

One of the pitfalls is that such bags tend to glide in all directions and are likely to tip on receiving momentous punches and kicks. Some of the gym owners fill such bags with water to prevent them form sliding and tipping. However, that doesn’t help much.

One effective way to reduce the sliding is to circle the bag while punching, instead of standing at one place and hitting. This way, you will be able to hit it back to the center. For tipping, it’s a good idea to use 300+ pounds at the base. This will make tipping difficult.

Heavy bag training is excellent for developing your punching power, conditioning, and developing speed and coordination. Above all, its fun!