Heavy Bag and Fitness Training

Although the heavy bag is one of the oldest, most valuable pieces of training equipment, it has oftentimes been not appreciated due to its commonality. Fitness manufacturers are all the time working hard to bring out new, innovative products into the market to meet today’s growing demand. As new products are developed, unfortunately old training tools such as the heavy bag are often forgotten. Notwithstanding these developments, the heavy bag continues to be the most sport-specific and effective training tool available. To learn and to practice punching with power and speed, there is no alternative to hitting the heavy bag.

A heavy bag workout generally consists of three or four rounds on the bag. Amateur boxers compete with 2-minute rounds while professionals compete with 3-minute rounds. Certain trainers intensify bag sessions by reducing the rest between two rounds to 30-seconds. Some trainers recommend increasing the length of the round. For example, certain professionals hit the bag for 4-minute rounds. The logic is if a fighter can hit the bag for 4-minutes, a standard 3-minute round should become easier. This theory sometimes proves counter-productive. As round length increases, many trainees learn to pace themselves throughout the longer round. Instead of maintaining a continuous intense pace, these fighters conserve energy for the longer round. During competition, these fighters will be unprepared for an opponent who maintains an aggressive, furious pace.

It would be better to increase the intensity through short, yet highly intense punch-out drills. A punch-out drill simply consists of a string of all out punches thrown in rapid succession without rest. During punch drills, the fighter will throw non-stop punches. These drills are absolutely intense and you will essentially be performing high intensity interval training on the heavy bag. This rigorous style of training will prepare you to throw explosive combinations with enormous speed and power. Punch-out drills are commonly referred to as the Olympic Drill because these drills have been used at several Olympic boxing camps. There are hardly any drills that can match the intensity and effectiveness of these brief punch intervals. One important thing to remember is these drills should not replace traditional heavy bag work but practiced alongside.

Another option to traditional heavy bag work is power boxing that involves brief full-speed boxing rounds. Each round should last 60 to 90 seconds with an emphasis on maximum power. The power boxing routine will begin with three traditional rounds of bag work focusing on skill development. Practice multiple combinations, moving left to right, and right to left integrating head movement and combination punching. You should rest not more than one-minute between rounds. Finish with five punch-out drills. Each drill will consist of one non-stop combination, thrown with maximum speed and power. These routines will greatly intensify a heavy bag workout. Avoid restricting yourself to traditional heavy bag training. Remember that you can achieve numerous benefits with short, intense drills on the bag. Draw out a weekly time-table balancing intensity throughout the week. One session can be geared more towards skill development while another can emphasize power and anaerobic endurance. Do not under-estimate the heavy bag as the heavy bag is perhaps the most effective, sport-specific conditioner of all.