Heavy bag work

[wheresmybacon]

Anyone else work the heavy bag as part of your cardio? I try to mix it in at least once a week.

My routine goes like this:

2 mins hard combinations
2 mins rest

rinse repeat x5

After that I rest until I'm fully recovered then do 25-30 mins LISS. Cardio complete.

There's a heavy bag @ my gym that almost no one uses. I love it.

 

[presidentender]

I broke my hand on a heavy bag. So sad.

 

[SociallyChallenged]

Originally posted by: hungfarover
Anyone else work the heavy bag as part of your cardio? I try to mix it in at least once a week.

My routine goes like this:

2 mins hard combinations
2 mins rest

rinse repeat x5

After that I rest until I'm fully recovered then do 25-30 mins LISS. Cardio complete.

There's a heavy bag @ my gym that almost no one uses. I love it.

If you think that is good, try to find Bas Rutten's shadow boxing (or heavy bag boxing) workout. It is insane HIIT. That being said, it killed me every time I did it, however it started to kill me less after a while

 

[DAPUNISHER]

A heavy bag isn't just a workout, it is psychiatric therapy. Sometimes, I visualize whatever is troubling me or pissing me off, and when I'm done, I ain't mad, glad, or sad, just spent.

I don't usually concentrate on routines like yours' though. I will work on isolated technique first e.g *all techniques performed with both right and left legs, and from front and backside positions*. 20 round kicks, to thigh height, then 20 front leg side kicks to torso height, 10 replacement side-kicks, 10 skip side kicks. Then some isolated hands, elbows, and some knee work from Thai clinch and outside knee shots <---Those are a bear to land good unless you let the bag swing. Then put everything together and throw combos, and when I'm starting to bonk, I'll flurry it out till I can barely gasp out a No Más.

 

[NGC_604]

Originally posted by: presidentender
I broke my hand on a heavy bag. So sad.

That's why you're supposed to wrap your hands.

 

[DAPUNISHER]

Originally posted by: energydan

Originally posted by: presidentender
I broke my hand on a heavy bag. So sad.

That's why you're supposed to wrap your hands.

Good point. He may have been htting one that had did some serious settling though too. Years back when I wasn't taking my bag down and flipping it after every session, it'd get rock hard in the lower 3rd, striking that area with some ass behind the shot could definitely injure someone, especially just wearing bag gloves and wraps.

I remember Tommy Hearns breaking his hand on Marvin Hagler's hard head despite a pro wrapping and taping his hands, and 10oz? gloves.

 

[presidentender]

Originally posted by: DAPUNISHER

Originally posted by: energydan

Originally posted by: presidentender
I broke my hand on a heavy bag. So sad.

That's why you're supposed to wrap your hands.

Good point. He may have been htting one that had did some serious settling though too. Years back when I wasn't taking my bag down and flipping it after every session, it'd get rock hard in the lower 3rd, striking that area with some ass behind the shot could definitely injure someone, especially just wearing bag gloves and wraps.

I remember Tommy Hearns breaking his hand on Marvin Hagler's hard head despite a pro wrapping and taping his hands, and 10oz? gloves.

Yes to all of the above. I was wearing just bag gloves, and threw what ended up being a bad hook, so the wrong knuckles bore the brunt of it. I finished my workout and didn't realize what had happened until much later.

 

[spamsk8r]

I own a bag but have nowhere to hang it up

 

[wheresmybacon]

Originally posted by: spamsk8r
I own a bag but have nowhere to hang it up

Yeah in my old place I had it in our unfinished basement. The whole house shook when I was using it. :laugh:

 

[wheresmybacon]

Originally posted by: SociallyChallenged

Originally posted by: hungfarover
Anyone else work the heavy bag as part of your cardio? I try to mix it in at least once a week.

My routine goes like this:

2 mins hard combinations
2 mins rest

rinse repeat x5

After that I rest until I'm fully recovered then do 25-30 mins LISS. Cardio complete.

There's a heavy bag @ my gym that almost no one uses. I love it.

If you think that is good, try to find Bas Rutten's shadow boxing (or heavy bag boxing) workout. It is insane HIIT. That being said, it killed me every time I did it, however it started to kill me less after a while

I'm looking this up now. Thanks! :thumbsup:

 

[TallBill]

Don't Take such long rests. I actually train to box and at our gym its usually about 7-8 rounds of 3 minutes on, 30 seconds on. Don't focus on speed or quickness, focus on throwing solid clean punches. Exhale on every punch.

And wrap your hands and get some gloves.

 

[Soul Reputation]

Originally posted by: spamsk8r
I own a bag but have nowhere to hang it up

I just used a free standing heavy bag yesterday. Not bad. While fairly stable, it would ever so slowly move across the floor incrementally the more you hit it, the harder you hit it. But not enough to be disconcerting. The base of the bag was filled with either sand or water.