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Boxing Workout The Speed Workout

Speed WorkoutBoxing Workout The Speed Workout is a boxing workout to improve the speed of your combinations.

People generally associate speed workouts with the fast pear, but the heavy sack can be just as helpful.

The heavy bag as I have written to you in other workouts is a very useful tool for a fighter because it allows you to do many types of training even alone (only training) 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 is important that you learn to wrap your hands well when exercising even if you train on speed, but in this post

The heavy bag was designed thinking that you could work on the power of the punches and once the speed was only a small part of boxing before fighters like Muhammad Ali and Sugar Ray Robinson where you were looking more than anything else for the power of the blows, already with Mike Tyson, New10. The specific use and assumes not only more 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, Manny Pacquiao, Vasyl’ Lomačenko, etc.

You can do a lot of workouts in just training with the bag to be able to work on different attributes that are important for combat sports.


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 to punch harder and gain strength to hit harder, but it can also be used to improve athletic preparation, increase the volume of shots per round and 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.

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.
  • 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 essential but can be useful to count the number of shots pulled during the exercises to measure and see if you improve when you rerun this speed workout.


The Speed Workout

People generally associate speed workouts with the fast pear, but the heavy sack can be just as helpful.

This heavy sack workout is a fantastic way to get a workout of 25 minutes overall considering also the minute break with the focus all on speed.

This workout improves your reaction time and helps you pull faster and smoother combinations.

If you do the bag not for fitness but as a combat sport if you can use the mouth guard to get used to breathing with the mouth guard 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.
  • Perform exercises of relaxation of the shoulders, pelvis, neck, etc. very light, it serves to relax muscle tension, you must feel fluid, without interruptions of movement.

In this workout, you will perform 6 rounds of 3 minutes, with 60 seconds of rest in the middle but if you want to make it harder do 30 seconds of rest.

Round 1 – This is a round you need to move and stretch muscles/tendons/joints with well-pulled, fluid and light punches as you move around the heavy sac, an additional warm-up/stretch.

Rounds 2 and 3 – These are rounds of hard blows. You have to throw hard and powerful punches while performing the combinations and using your speed and power.

Rounds 3, 4 and 5 – These rounds are Tabata interval rounds. Throw fast punches without interruption for 15 seconds, then rest for 15 seconds. Repeat until the 3-minute round is complete.

Round 6 – Go fast, non-stop for the last 3 minutes. Give everything you have left. You should be pretty much exhausted by the end of this round if you have given all your effort.

Speed workout tips:

As always your footwork is once again the basis for this workout.

If you don’t do it right, your workout won’t help you as much as it should.

One of the favorite combinations of boxers is jab, cross, hook and uppercut, but feel free to change things.

On the Blog there are several posts on the basic boxing combinations and that you have to try, mark these combinations and try them packed, but also when you do the focus pads and when you do sparring.

If you are just starting out you may not have enough resistance to face all 6 rounds.

Slow down slightly and do only 4 rounds to get started and continue up to the full 6 rounds over time.

The Speed Workout


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

Con una passione per la difesa personale e gli sport da combattimento, mi distinguo come praticante e fervente cultore e ricercatore sulle metodologie di allenamento e strategie di combattimento. La mia esperienza abbraccia un vasto panorama di discipline: dal dinamismo del Boxing alla precisione del Muay Thai, dalla tecnica del Brazilian Jiu-Jitsu all'energia del Grappling, dal Combat Submission Wrestling (CSW) all'intensità del Mixed Martial Arts (MMA). Non solo insegno, ma vivo la filosofia di queste arti, affinando costantemente metodi e programmi di allenamento che trascendono il convenzionale. La mia essenza si riflette nell'autodifesa: Filipino Martial Arts (FMA), Dirty Boxing, Silat, l'efficacia del Jeet Kune Do & Kali, l'arte della scherma con coltelli e bastoni, e la tattica delle armi da fuoco. Incarno la filosofia "Street Fight Mentality", un approccio senza fronzoli, diretto e strategico, unito a un "State Of Love And Trust" che bilancia l'intensità con la serenità. Oltre al tatami, la mia curiosità e competenza si spingono verso orizzonti diversi: un blogger professionista con la penna sempre pronta, un bassista dal groove inconfondibile e un artigiano del coltello, dove ogni lama è un racconto di tradizione e innovazione. Questa sinfonia di abilità non solo definisce la mia identità professionale, ma dipinge il ritratto di un individuo che nella diversità trova la sua unica e inconfondibile voce e visione. Street Fight Mentality & Fight Sport! Andrea


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