Quote Originally Posted by boyla
SPORT

Specific - is it specific to your sport and goals
Pogressive- To improve you need it to get harder each week/month
Overload- Harder than you can do (pain zone)
Reversability- Dont train body goes back to how it was before
Time- What are your goals when do you want to achieve them, train regularly, rest you grow when you sleep and rest is therefore very important

look at each one and adapt the programme, go light some days and heavy others, if you go heavy every day you will not improve and even get worse

"2 rounds of only one hand," stop this now it is bad habit, you will drop your hand, always train according to your sport use both hands
very good post but

i think it is good to train 1 hand (punch)
but start off with it and keep the other hand up!!
when i work the heavy bag at home, i alway start my first round working just the jab.
double/triple it up, just the first round, after that do both the folowing rounds.

ad some skipping, shadowboxing to your training before punching the bag.
skip at normal pace for 30sec, than speed up to your max for 30 and then fall back to normal and so on
for 3 min rounds do 2 rounds and after each round you do 3 min shadowboxing and the start skipping again

after 2rounds of both you take 1 min rest and do it again
(i do this 3 times).

after working the bag also try to do some shadowboxing at a very light pace, and no tention in your
punches (as part of your cool down) and
stretch, rotate your joints and all the regular stuff