Hitting the heavy bag can be an innovative way to improve your cardiovascular conditioning. Boxing requires many muscle groups to work in conjunction, over an elongated period of time. Hitting the bag regularly will enhance your body's ability to absorb and process oxygen. However, there are certain techniques and strategies you can use while boxing to accelerate your overall cardiovascular growth.
Straight Punches
Throwing straight punches at the heavy bag is a great way to test your physical endurance. Extending both arms fully, one after the other, over an extended period of time requires a considerable amount of energy and performing this exercise regularly will significantly expand your cardiovascular capacity.
If you are a conventional fighter, you will perform this exercise using your lead jab and straight right hand. At the start of a round, begin by punching alternately with both hands. Develop a nice, even rhythm and hold it throughout an entire three-minute round. However, speed up the count on occasion, going back and forth between your regular tempo and a "double-time" pace.
Explosions
This drill will improve your ability to utilize oxygen effectively during moments when you need an unexpected burst of energy. As the bell sounds to start a round, begin hitting the bag in your normal manner, throwing punches from all angles. When the time-clock reaches 30 seconds, explode with a barrage of rapid and powerful strikes. Continue doing so for 10 seconds, then return to your regular tempo. After 30 more seconds have passed, repeat the rapid-fire drill. Continue, in this manner, for an entire three-minute round. As you improve, however, aim to increase the number of rounds you perform during each session.
Combinations
This exercise will push your cardiovascular capacity and help improve your overall physical conditioning. It requires you to throw combinations of several punches at a time, for an entire three-minute round. Select two or three rounds of your heavy bag routine to perform this drill. During your selected rounds, hit the bag with no less than four to six successive punches with each attack. Doing this will significantly tax your entire physiology and build your endurance over time.
Body/Head
This drill is similar to the straight punches drill, but includes the added tension of throwing hooks. At the beginning of a round, begin throwing straight punches, as in the aforementioned exercise. Every 10 seconds or so, however, bend your knees and throw alternating hooks and uppercuts to the lower portion of the bag. Doing this will incorporate more muscles and take your cardiovascular conditioning to an even higher level.
Member Comments