Thread: heavy bag routine

Hey all,

I am new to the whole boxing thing - I have been working out for a year and I am in good shape and I felt that I wanted to find something new to do therefore I went out and purchased a heavy bag and some good bag gloves.

Yesterday I basically did 10 rounds of 3minutes each with 1 minute rest in between.. doing jabs, punches, kicks, etc.

I am wondering what a good routine would be.. I am in shape so no need to make it too easy for me haha - if anything I want a good workout.

Also, is it possible to do a boxing routine every day? Or every other day?

Thanks for all the help!!

Better talk to others on routines Im old fashoined and not up with the modern era of high tech training at all.

But one thing for certain is learn to hit each punch with precision first before you take it to the heavy bag or you will get progressive damage and mess yourself up for good.

One miss timed hit and a bent wrist will have you gun shy ,maybe for ever.

Oh and welcome to the forum too.

good advice andre your hands are your livelyhood and nothing is worth risking them, i can say from experience that my left hand is permanently tender and always niggling at my workouts, however i have had lots of bad practice in my time i remember as a kid the first heavybag i got my parents wouldnt let me hang it so i just propped it in the corner and would slug away at it right there in my room, when i think about it now it makes my wrist whimper heh.

sorry andre wont let me rep u, i was going to

Hey Henry. Glad you finally signed up.

Welcome to the forum Henry. The bag is a good place to get comfortable with putting together and practicing punches, combinations etc. As well a nice workout. Only advice really I have is to stick to the basics as you start out with it. High tight guard. Pay close attention to footwork and range. Move around it a lot, much like you would an opponent and make sure you are moving your head as you throw.

One thing I personally don't like to see, is too much choreographed rhythm. I put a vid up a while ago, and a person said I was doing it all wrong because I wasn't using rhythm. That it should be more...tap, tap tap...tap, tap tap tap...tap, tap tap...like music with flow. I don't agree. I think it needs to be more realistic and if anything unpredictable. But then again I hit the bag like I'm angry at it and it owes me money so what do I know.

And don't kick the thing. I don't know. wesrman asked me to weigh in and that is all I got, but good luck and again welcome to Saddos!

Hello!

I am new to the forum and to boxing. I'm 30yrs old and needed something to help me get into shape. I'm 6' 4" 292# and need to drop some weight to keep up with my kids. As for my experience I have zero really.

Anyway; I've been reading through this thread and heard lots of great input. So I had to ask a question about the heavy bag and technique.

Andre said something about bending your wrist and never forgetting it.

I seem to be having that problem. I'm only able to put in a few minutes on the bag each day since I got it; 10min for the passed 3 days. I would like to extend my work out and find a good nitche, but each day about 10 minutes into hammering away with 1-2-3 combinations and working my jab I bend my right wrist and don't want to injure myself seriously. I can not seem to figure out what I am doing wrong.

I have searched high and low for technical answers to punching mechanics and the proper knuckle to use, etc. and can't find a definative answer. Unfortunately I do not have the money or interest to go to a real trainer. I am mainly doing this for the fitness benefit. Any advise would be appreciated.

Thanks, JB

halisray,

You didn't mention wrapping your hands so that would be my first suggestion. Buy 180' wraps and find one of the videos here or on the net about how to wrap them correctly. Always wrap your hands, which includes the wrist, for striking the heavy bag.

Dempsey's book (available download link is posted here in this forum) "Championship Fighting" talks explicitly about which knuckle to use.

Recently we had a discussion here and many experienced folks confirmed what Dempsey suggested: With wrapped hands and gloves, AIM with the Ring Finger knuckle to achieve a 3-knuckle landing with Small, Ring, and Middle fingers.

This is COUNTER to what is taught in most karate/martial arts, where the first two fingers are commonly taught. This not only assumes no wrapping (which the smaller bones of the outside of the hand need more) but also that you know PRECISELY how to align your fist/knuckles with your radius (arm) bone which requires VERY subtle and accurate movement -- probably years (or at least months) of practice before hitting anything very hard.

I have only been using the ring finger idea for about 2 weeks (in boxing on the heavy bag) but already my hand
feels better -- and I seem to be hitting harder, mostly due to better rotation of the shoulder (hand turns over further) which helps release my spine and waist to turn into the punch more completely.

Prior to that, my punches had reached the level where my index knuckle was starting to develop persistent (although minor) soreness.

Harder punches with less injury and more relaxation and rotation are all good things.

The folks here on the forum were a big help -- from recommending and providing links to books, to confirming or clarifying the information there, and offering additional advice.

--
HerbM

Originally Posted by HerbM

halisray,

You didn't mention wrapping your hands so that would be my first suggestion. Buy 180' wraps and find one of the videos here or on the net about how to wrap them correctly. Always wrap your hands, which includes the wrist, for striking the heavy bag.

Dempsey's book (available download link is posted here in this forum) "Championship Fighting" talks explicitly about which knuckle to use.

Recently we had a discussion here and many experienced folks confirmed what Dempsey suggested: With wrapped hands and gloves, AIM with the Ring Finger knuckle to achieve a 3-knuckle landing with Small, Ring, and Middle fingers.

This is COUNTER to what is taught in most karate/martial arts, where the first two fingers are commonly taught. This not only assumes no wrapping (which the smaller bones of the outside of the hand need more) but also that you know PRECISELY how to align your fist/knuckles with your radius (arm) bone which requires VERY subtle and accurate movement -- probably years (or at least months) of practice before hitting anything very hard.

I have only been using the ring finger idea for about 2 weeks (in boxing on the heavy bag) but already my hand
feels better -- and I seem to be hitting harder, mostly due to better rotation of the shoulder (hand turns over further) which helps release my spine and waist to turn into the punch more completely.

Prior to that, my punches had reached the level where my index knuckle was starting to develop persistent (although minor) soreness.

Harder punches with less injury and more relaxation and rotation are all good things.

The folks here on the forum were a big help -- from recommending and providing links to books, to confirming or clarifying the information there, and offering additional advice.

--
HerbM

HerbM,

Thanks for replying to my question. Any help is valued. Last thing I want to do is break my wrist.

I had wraps, but thought that I was not getting the wrapping technique correct, (plus one tore after one use) so I bought glove type, open finger, gel wraps and put those on with my bag gloves. All of these are everlast products. Still bent my wrist last night...? I thought maybe I have weak wrists?

As for the knuckle thing. I was always under the impression it was the first and second knuckle as well, but when I was using the hand wraps, I found on day 1 and day 2 small red blotches - hickies if you'd believe it; between my pinky and ring finger. They were gone the next morning, but another deciding factor for going with the gel glove wrap thing... Are these bad or a sign that I am doing something right, the spots? At any rate I am going to take tonight off from the bag and ice my wrist.

Thanks, JB

HerbM,

Thanks for replying to my question. Any help is valued. Last thing I want to do is break my wrist.

I had wraps, but thought that I was not getting the wrapping technique correct, (plus one tore after one use) so I bought glove type, open finger, gel wraps and put those on with my bag gloves. All of these are everlast products. Still bent my wrist last night...? I thought maybe I have weak wrists?

As for the knuckle thing. I was always under the impression it was the first and second knuckle as well, but when I was using the hand wraps, I found on day 1 and day 2 small red blotches - hickies if you'd believe it; between my pinky and ring finger. They were gone the next morning, but another deciding factor for going with the gel glove wrap thing... Are these bad or a sign that I am doing something right, the spots? At any rate I am going to take tonight off from the bag and ice my wrist.

Thanks, JB

I started using 'glove/wraps' (Title I think) about 2-3 weeks ago as well. These are open finger gloves with gel on the knuckle area and a wrap 'tail'.

I use the tail mainly to wrap my wrist and my thumb since the glove part largely takes care of the knuckles and hand bones.

I am an new boxer and older than most (57) but my hands and wrists are abnormally big and study -- like a guy 6 inches taller or more -- but I still take care with wrapping and hitting correctly.

If you have need of more wrap, you might buy a short wrap -- say 120' -- and use this to reinforce your hand, thumb, and wrist area without adding to much more to your knuckles and especially without adding to the palm so that you can still close you hand correctly.

--
HerbM