Andrea Contents
Boxing Workout Boxing Packed Power Training.
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 especially when doing power work, indeed my advice is when doing power work to do a double bandage!
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, New10. The use assumes not only more the power of the shots that was still impressive or if you remember the pure power workouts that literally destroyed the bag of George Foreman.
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.
In this heavy bag power training, however, we go to work with a focus on the power of the shots.
Necessary equipment
- Heavy Bag – A heavy sack Hung or mounted on a stand It is the best thing, but all these workouts with the heavy bag can be adapted to a heavy self-supporting bag, those to be clear on a base but really only if you do not have a hanging bag Why 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. In this power training I recommend you to do a double bandage.
- 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 it is not fundamental but in this training it helps you to detect the power and speed of the shots, it can be useful to have an objective measurement and improve performance in each training session.
Power training
The idea in this workout is to hit as hard as possible with as little effort as possible.
Boxing requires endurance, so even when you’re throwing a knockout punch you need to do it efficiently so you have enough power to finish the job later in the match.
The purpose of this workout is designed to make you hit harder with greater efficiency.
This heavy sack workout is a fantastic way to get a 20-minute workout of pure packed power.
The main goal of this training is to focus on the power of the shots and how to increase it.
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.
Here are the training steps for the Power Workout:
- Warm up by hitting the heavy bag for three rounds at 50 percent of your maximum power. This phase of warming is very important.
- Pull combinations of jabs, crosses, hooks, uppercuts, etc. during the first round to stretch your ligaments and joints for a safe workout.
- Dance around the heavy bag, making sure that the shape and footwork are correct during the warm-up, listen to the position of your body, your balance, the shape of the technical execution of the shots and combinations.
- Rest for 60 seconds and repeat as needed until you have warmed up.
- Ask a coach or training partner to keep the bag to yourself. If no one is available, find a way to prevent the bag from moving too much so you don’t waste time repositioning the bag.
- Let yourself go. Unleash a barrage of punches as hard as you can and return to your guard.
- Throw all kinds of punches at full power without stopping. Jab, uppercut, cross and hook working well on all the thrust of the legs and rotation of the torso, shoulders, back, arms and chest.
- Continue at intervals of 30-60 seconds.
- Take intermediate breaks that are the same amount of time as your punch intervals.
- Repeat for five rounds.
Tips for this workout
I know it’s tempting to go straight and punch as hard as you can right away but don’t do it as it can cause you injury if you’re not well warmed up, so don’t skip the warm-up phase.
If you’re a beginner you might just think you want to do a one-round warm-up, but many people will take up to three rounds to be fully warmed up.
Another important aspect is not to forget your footwork, footwork, to keep your guard.
- The vast majority of your power comes from your legs, so if you’re not on your way you won’t hit as hard as you could.
- Remember to always keep your hands up during the execution of the shots during the warm-up and the actual workouts in general.
Keeping your hands up on guard must become a habit and second nature for you if you want to be a fighter.
I know that you see many fighters fighting with open guards, false guards and lowered hands but rest assured that they know what they are doing and at certain game speeds some schemes to be able to get to the target with the right power are lost even if they are pros but I assure you that they know well what they are doing and are risks that they calculate, they must win the match.
Conclusions
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.
The heavy bag should always be integrated with the Focus Mitt, the Pao if you practice MMA and Muay Thai, and the sessions of shadow boxing, conditioned sparring and free sparring,
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.
Stay Tuned!
Street Fight Mentality & Fight Sport
