A heavy punch bag is a surprisingly versatile training tool. Although it's main value is as a target for punching and kicking, it can be lifted, thrown and jumped over in a variety of ways to provide an effective all over workout that will develop strength, power, endurance and fitness. If you punch your bag, make sure you wear hand wraps or bag gloves to protect your hands and wrists.
Freestyle Fighting
Freestyle fighting is an effective cardiovascular exercise that also works virtually every muscle in your body. By adapting the length of each "round" this exercise can be adapted to suit any fitness level. Set your timer for an appropriate work and rest time -- for example, two minutes work and one minute rest. On the command "go," attack the bag using a variety of kicks, punches, elbow strikes, knee strikes and head butts. Use any combination you like but try to keep attacking for the entire duration of your work period. At the end of your round take a rest and a drink of water and then repeat. Perform as many rounds as your fitness allows.
Ground and Pound
Ground and pound is an exercise that simulates two of the main techniques used in mixed martial arts. Unhook your heavyweight bag and remove the chains for safety. Stand the bag on its end. Wrap your arms around the bag and, using your whole body, throw it to the ground. Immediately sit astride the bag and throw a flurry of hard punches into the head and body of your "opponent." Jump to your feet, lift the bag and perform another series of throws. Continue grounding and pounding the bag for a predetermined duration.
Bear-hug Squats
Bear-hug squats strengthen your legs, arms and back and provide a good alternative to barbell squats, dumbbell squats and leg presses. Stand your heavyweight bag on its end and stand with your feet shoulder-width apart. Squat down and then wrap your arms around the lower part of the bag. Squeeze the bag tightly and stand up. Do not allow your lower back to become rounded as this can lead to injury. Bend your legs and set the bag back down on the floor. Continue for the desired number of repetitions.
Bag Jump Burpees
The burpee is a popular exercise used by boxers and martial artists and is also an armed-forces favorite. Combining the burpee with a punch bag makes this effective exercise even more demanding. Lie your bag on the floor and stand next to it. Squat down and place your hands on the floor. Jump your legs back and into the pushup position. Perform a single pushup and jump your legs back in and under you. Leap up into the air and sideways over the bag. On landing, immediately perform another burpee. Make this exercise more lower-body dominant by eliminating the pushup and focusing on the jumps.
Shouldering
Shouldering targets your legs, lower back and abdominal muscles and is an excellent exercise for firefighters and martial artists. Stand your bag on its end and then squat down. Wrap your arms around the bag and grip it tightly. Stand up and wrestle the bag up and onto your left shoulder. Squat back down and return the bag to the floor. Reset your grip and lift the bag up and onto your right shoulder. Continue alternating sides for the duration of your set.
References
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Muay Thai Kickboxing: The Ultimate Guide To Conditioning, Training, And Fighting"; Chad Boykin; 2002
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