Boxers have no business getting in the ring if they are not fully prepared and in top condition to fight an opponent. Quickness, agility and hand-eye coordination are key factors in boxing and so is punching power. Boxers can build strength with many different exercises, including weight training, but building punching power is a different story. Boxers need to hit the heavy bag to become powerful punchers. The exercise also presents a dynamic cardiovascular workout.
Step 1
Punch the heavy bag for two two-minute rounds to build strength and endurance. The emphasis is on punching technique. When you are hitting the heavy bag you are trying to build punching power. This means you are using your entire body to deliver a punch and not just your fists and arms. Concentrate on throwing punches that start in your feet, go up through your legs and into your core muscles, then go through your arms and into your fists. While you are concentrating on throwing your punches with your full weight and strength behind it, you are also throwing punches in a rapid manner. Increase to four three-minute rounds once you get used hitting the heavy bag.
Step 2
Place your right foot at a 45-degree angle and make sure it is about 18 inches behind your left foot. Keep your right foot at that angle as you deliver a right-hand power punch. This will help you deliver a punch with maximum power and make it easier to deliver a punch that will stun your opponent.
Step 3
Work on intense interval training on the heavy bag. When you are doing your two-minute rounds, you are including movement skills in your training. However, in interval training you throw only 1-2 combinations in a nonstop manner. Start doing this for 30 seconds, then increase to 45 seconds and finally go one minute without stopping. This is a powerful and exhausting workout that will require a two-minute break before hitting the bag again. It is often called the punch-out drill.
Step 4
Mix in all your punches when working on the heavy bag. Throw your left jab, left hook, right cross, right hook and right uppercut at the bag. Once you get past the 30-second mark in this drill, you will have found your rhythm. At that point, eliminate the left jab and throw power punches. Try to throw them rapidly as if you are going after your opponent with a swarm of punches. Keep your form and discipline while throwing punches, making it a point not to leave yourself open for a counterattack.
Tips and Warnings
- Combine a heavy bag workout with the speed bag and jumping rope to increase your speed, quickness and hand-eye coordination as well as your punching power and endurance.
- Make a tight fist and follow-through as you hit the heavy bag to avoid hand and wrist injuries.
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