Punching bag routines are a common staple of boxing training and can be used to increase the power, coordination, speed and skill of individual fighters. The heavy bag, a large, cylindrical type of punching bag, is among the most common exercise devices used in boxing gyms and mixed martial arts dojos. For best results, try a variety of punching bag workouts designed to improve different aspects of your fight performance.
Performance
According to BodyBuilding, the heavy bag offers a combined aerobic and strength-training workout that can improve your effectiveness as a fighter. By performing timed punching exercises, your cardiovascular system becomes taxed as you continuously maneuver your stance around the bag, creating an aerobic workout that can help burn calories. Also, you can alter your exercise and rest periods to emphasize strength, speed or aerobic intensity.
Speed and Accuracy
Improve your speed by keeping a mental tally of the number of punches you connect against the bag in a minute. Set the timer and begin fighting as if you were facing a live opponent, adopting new footwork and stances to maneuver around the bag as you alternate between hooks, jabs, uppercuts and backhand punches. Alternate your punching hand frequently and maintain form in completing your punches as quickly as possible. Keep records of the number of punches you throw in a minute before getting winded, and document your improvement over a period of weeks.
Burst Strength
Ross Boxing recommends a power boxing routine for developing the burst strength required by maximum-effort punches. While these exercises also offer an aerobic effect, the purpose is to increase the power of your punches through timed repetition exercises. Set the timer for one minute and begin throwing combinations with maximum power, avoiding jabs and other weaker punches. Concentrate on pivoting your hips as you punch the bag to achieve the maximum force with each hit. Perform 10 one-minute sets of power boxing while taking breaks of one minute between each set. This exercise is particularly effective at improving your ability to throw harder punches for longer periods of time during a fight.
Safety Concerns
Always wear a set of bag-punching gloves when exercising on the heavy bag. If you are just beginning your workout routine, keep your punches light for the first week to reduce the risk of wrist injury. Talk to your doctor if you are new to bag punching and unsure how your body will react to vigorous training.
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