Hitting the heavy bag regularly is vital for any boxer who wants to improve. Even boxers who do not depend on knockout power for the majority of their bouts have to learn how to throw hard punches. If you can't punch with power, your opponent will not respect you in the ring and will unleash a nonstop attack. Hitting the heavy bag will help you build punching power.
Three-Minute Rounds
A professional boxer is in the ring for three minutes at a time. To build punching intensity, hit the heavy bag for three three-minute rounds. In addition to mimicking the amount of time in a round, three minutes is a long time when it comes to hitting the bag and throwing power punches. This will provide you with an intense cardiovascular workout in addition to building the punching power to dominate a fight. After each round, take a one-minute break before going back into action.
Punching Technique
The standard heavy bag weighs 75 to 100 lbs. and provides significant resistance every time you throw a punch. If you are just swinging your arms, you will eventually jam your shoulder or develop pain in your fist or elbow. You need to get your body behind each punch. Power starts in the legs and you must use them to drive your punches. Use your abs, core muscles, chest, shoulders and arms in addition to your fists when throwing power punches.
One-Minute Punch Out
One of the most intense workouts a boxer can employ with the heavy bag is the one-minute punch out. In this exercise, the boxer will hit the bag with one-two combinations for 60 seconds without slowing down. The one-two combination is a solid left jab followed by a stiff right cross. These punches have to become your signature in the ring; when you can throw them with power consistently, you will become a dangerous fighter. Do this three times, with a one-minute break between sessions.
Bag Gloves
Use bag gloves when you are punching the heavy bag. These gloves do not have as much padding as the gloves you will use in the ring for a boxing match or a sparring session. Typical boxing gloves weigh 14 to 16 oz., while typical bag gloves weigh 8 to 10 oz. Using lighter gloves will help you get a greater feel for the heavy bag and help you throw punches without getting fatigued.
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