Thread: At home bag Menu - Please Critique

Howdy, I am moving home and will need to do a lot of at home training, and go to the gym on weekends. Accordingly, I wanted to create a "Punch & Combinations Work Out Menu" for the week. Please, let me know what you think. - PS this is a great site that has helped me out a lot already

WARM UP: (dips are slips, hook twists are the feet rotations when your throw hooks)

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Punch Code: (to avoid confusion) - NOTE PLZ: != jab to solar plex

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MENU: (explosive/technical refers to pace, mixed means pace is determined by ability. For example, If am Good at 1,2,3,4 do it explosively but if I am bad at the 3,2,3 do it technically)

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Probably, should add more shadowboxing after the workout.

Ive found that shadowboxing a combination for one round before and after hitting the bag really helps in nailing them down. For one round before hitting the heavybag Ill go as slow as possible and focus on technique and being relaxed. Ill speed it up so by the time I hit the heavy bag Im fully "warmed" up. For one round afterwards Ill shadowbox with an emphasis still on technique but Ill let my hands go as fast as I can without hurting my form. If a combination is new to me the last round Ill treat like the first because sometimes focusing on power and smashing the bag can make your technique suffer a little.

cool - so should I save all my weaker combinations to the end? and shadow box again before each set?

I think its a good idea to train your weaknesses at the start of a session while your fresh.

Lets say you were working on a jab, straight right, left hook combo. Id work on that combo for three rounds using the system of shadowbox, heavy bag, shadowbox. People will probably say that dedicating three rounds to one combo is a little excessive but Ive found that it works well. Its important to balance it out but and make sure you get rounds in where your throwing your whole repertoire.

good idea, and thank you!

i think it important to build of mechanics, muscle memory, and functional conditioning, particularly when u are starting out, so i dont find it excessive.

just need to find the right balance and train hard.