Boxing Workout 10 Round of Boxing.
The heavy bag is a very useful tool for a fighter because it allows you to do many types of training even on your own (training only) and is therefore a tool that can not be missing in your home gym or in a gym.
The heavy bag can be from boxing or Muay Thai what I’m going to tell you about are concepts on how to use this tool like pros and feel comfortable in front of this tool.
Important! Always put the bands on your hands and use the sack gloves!
Pulling heavy bag especially when you use your body well is something that is very wear and tear for your hands that you have to preserve because they are part of your weapons.
So it’s important that you learn to wrap your hands well when you train.
The heavy bag was designed thinking that it could work on the power of the punches and the speed was only a small part of boxing before fighters like Muhammad Ali and Sugar Ray Robinson where they were looking more than anything else for the power of the blows, already with Mike Tyson the use assumes not only the power of the shots that was still impressive.
Today it is peculiar to see some works performed by boxers such as Floyd Mayweather or Gervonta Davis.
Over time the method with which to use it has evolved in order to work on rhythm and speed, on movements, on defensive skills using it with a coach who shoots shots, and that is also why different types of heavy bag over the years with more and more specificity, also for discipline, weight, hardness, shape, etc.
So the point of heavy bag workouts is not only to learn how to punch harder and gain strength to hit harder, but it can also be used to increase speed and move the body and develop good footwork.
Trying new things in the gym can really make a difference, both to get fitter and to become a better boxer.
This applies to most equipment in the gym, but right now the focus is on a series of heavy boxing bag workouts that offer a good variety for your training regimen.
- Heavy Bag – A heavy sack hanging or mounted on a support is the best thing, but all these workouts with the heavy bag can be adapted to a self-supporting heavy bag, those to be clear on a basis but really only if you do not have a bag hanging because the oscillation of the bag is important.
- Boxing gloves and bandage of and for the hands – You can’t punch at maximum power and safely without bandaging your hands and without gloves, so wrap and fasten your gloves all the time to preserve your hands. Conditioning without gloves to hit with bare hands is a separate chapter. MMA athletes can and should also use their combat and training gloves but for some workouts it is best to use sack gloves or regular boxing gloves.
- Boxing shoes – You need shoes that help you with your footwork and footwork, shoes that give you good grip and stability on the floor where you work to punch with power and speed.
- Clock or Boxing Timer – To monitor your rounds and break.
- Water bottle for proper hydration.
- Boxing Tracking – If available is not critical.
The 10 Round Workout
This heavy sack workout is a fantastic way to get a workout of 40 minutes or 30 minutes overall considering also the minute break on the fundamentals of boxing.
The main goal of this training is to focus on your skills in 2- or 3-minute rounds with a focus for each precise round.
You have to do a fast-paced workout for 10 rounds of 2 minutes or 3 minutes with a minute break (60 seconds of rest between rounds).
If you do the bag not for fitness but as a combat sport if you can use the mouthguard to get used to breathing with the mouthguard and using the sack gloves but even better (even if they spoil) with the gloves as ounces (weight) that you will use in the match.
Before starting the workout do 3 rounds of rope to do a general pre warm-up of the body.
- Round 1 – This is your warm-up round and it’s important. Swing the heavy bag, then start moving around, but don’t throw punches. Move closer and far from the bag as it moves, as well as to the left and right as the bag swings to the side. Visualize the bag as your opponent, observe the points of the bag where you will have to hit.
- Round 2 – Work on jabs, both single and double, to the face and body, making sure you keep moving your feet around the bag, do not stick to the bag, play on rhythm and power, move your head, dodge.
- Round 3 – This round consists of pulling the classic combination par excellence the 1-2 combinations of jabs (1) as an opening or as a measure and exercising your range of powerful punches such as the 2 (Cross).
- Round 4 – Practice your 2 and 3 punch combos with your main goal of providing your fists with speed. So in this round the power is on the last shot you shoot, look for the rhythm and speed of the combination and only the power on the 3 shot.
- Round 5 – In this round you shoot consecutive combinations of 1-2 punches at 10-second intervals, followed by 10 seconds of rest. Keep moving on your toes during the rest interval.
- Round 6 – This is a “Freestyle” round, so move and punch using combinations and varying punch levels, maintaining good hand speed.
- Round 7 – 2-3 combinations of punches for speed (repetition of round 4).
- Round 8 – Freestyle round (repetition of round 6).
- Round 9 – 1-2 punch combination intervals (repetition of round 5).
- Round 10 – All Out Freestyle. Put it all together in the last round. Give everything you have, working as hard as you can. Throw 1-2 and 2-3 combinations, varying the punch levels and continuing with good footwork and speed.
Now that you are an experienced boxer or a person who is just trying to get back in shape, heavy bag workouts are fun, anti-stress and can be a great workout for boxers or simply for weight loss and fitness.
The sack is a training-only workout that you can do at any time of the day and that does not require the help of a training partner.
Heavy sack can be a great workout in your training program but clearly it can’t be the only way to train for a combat sport but only if it’s a fitness goal.
If you can do packed workouts with a precise focus, try to keep each workout with the heavy bag focused on one thing, then vary your workouts by diversifying them and to keep your workout varied.
If you consider it important or your coach recommends it, repeat the same workout but do not try to do in a single packed workout all the exercises that can be done.
If you want to do a free bag workout or open workout try to do it on the weekend or on a day you want to do a workout dictated by your body and mental sensation, without a trace.
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