Punching Bag Training

[wannabedamned]

Could anyone here help out a guy trying to lose fat via punching bag training?

I'm just attempting to get into shape, and I've heard one of the best forms of cardio is going to town on a punching bag.

I have the bag in my home Gym, and i also have some gloves. But as silly as it sounds I'm struggling to put any sort of structure to the workout.

Am I best going all out, Should I take it slow, Should I be hitting it hard or soft? Should I do a mix of all the above. If so how long should I do each before swapping and changing?

I understand I should just punch the bag lol, But without any real knowledge of whether I am working out in an efficient way on the bag, I find it hard to keep focused.

Any help would be appreciated

 

[MG42Maniac]

I do Muay Thai which I find an excellent fat burner. I have dabbled with Boxing but ultimately found it restrictive and a bit boring. If your bag is big enough I'd consider Kick-Boxing as a bare minimum and possibly Muay Thai. Once you get the kicks involved you can start to string together some nice combos. I still find the bag boring though compared to using the Thai Pads or Sparring.

If you are looking for some 'stuff' to do though and only want to do Boxing you could try to mix up Hooks, Jabs and Upper cuts and get some combos going i.e Jab, Jab, Hook or one-two & Upper cut. You are pretty much limited though as to what you can do compared to Muay Thai.

For reference if I am doing some bag work I will do something like this:

Each Round lasts 3 minutes with a 30 sec break in between. This is after I have warmed up:

1) Simple Punches
2) Medium Height Roundhouses
3) Elbows
4) Knees
5) Teeps & Knees
6) Punch Combos
7) Kick Combos
8) Punch and Elbow Combos
9) Kick and Knee Combos
10) Free style
11) Free Style

See how much easier it is to string up a combo with the use of the 8 limbs

Make sure you wrap your hands properly though and use some decent gloves and I'd strongly advise learning the basics off someone who knows their stuff in real life rather than Youtube.

 

[Jonny L]

See how much easier it is to string up a combo with the use of the 8 limbs

Shouldn't that be 4?

 

[Makunouchi]

I can't think of a worse starting point to try to get fit! What convinced you to start this up?

I'd suggest either going to a boxing class in your area a few times so you can pick up what to do, or watch some videos on youtube - but this is a really awful option.

I can only imagine you're going to hurt yourself. Sorry for not beign more positive.

 

[MG42Maniac]

Shouldn't that be 4?

Its known as 'The Science of the 8 limbs'

Two fists, two feet, two elbows and two shins calloused by conditioning – that's Muay Thai, the science of eight limbs.

 

[Jonny L]

Its known as 'The Science of the 8 limbs'

Two fists, two feet, two elbows and two shins calloused by conditioning – that's Muay Thai, the science of eight limbs.

Ah I see, cheers for the info

 

[molinari]

Two fists, two feet, two elbows and two shins calloused by conditioning – that's Muay Thai, the science of eight limbs.

Shouldn't that be fists, knees, elbows & shins

 

[MG42Maniac]

Shouldn't that be fists, knees, elbows & shins

Good Shout, I did not even notice that! I copied it off this site.

 

[evil-onion]

Kick with your feet and you'll soon find yourself running into problems.

it's hard to advise you on a forum when you have never punched a bag before, you need to go to a class and learn form.. you need to learn the actual technique of punching before going for it on a bag. If you punch with bad form, and get into the habit of doing it youll find yourself being probe to wrist and hand injuries... you might also find you start to get pain in your elbows and esp your shoulders.

However, if you know you have good form and already punch well then a couple of bag only drills to get you sweating.

100 straight punches 60 secs rest

100 hooks 50 left, 50 right alternated 60 secs rest

10 punches, 10 pushups
9 punches 9 pushups
8 punches 8 pushups
7 punches 7 pushups
6 punches 6 pushups
5 punches 5 pushups
4 punches 4 pushups
3 punches 3 pushups
2 punches 2 pushups
1 punch 1 pushup

if you can do all three then your at a good level of fitness.
a great site to visit for boxing is rossboxing.com great advice and ross has some excellent videos that i recommend you buy, they really are full of great training advice.

You dont need to have weights to train. a decent sand bag, and a skipping rope are great for conditioning exercises.

 

[atpbx]

Probably best to go to a kickboxing or boxing club to get some technique, If you dont punch properly, its pointless.
Especially if you are planning on putting some power into the punches, you need to get your footwork right, and its not something you can learn from a book.

 

[panthro]

If you have never used a bag or been taught how to throw a punch, then you need to learn technique before you do anything. Get yourself down to a local club, boxing, kickboxing or muay thai. You cant learn this from youtube, books, magazines or the ocuk forum!

 

[Arcane]

Probably best to go to a kickboxing or boxing club to get some technique, If you dont punch properly, its pointless.
Especially if you are planning on putting some power into the punches, you need to get your footwork right, and its not something you can learn from a book.

If you have never used a bag or been taught how to throw a punch, then you need to learn technique before you do anything. Get yourself down to a local club, boxing, kickboxing or muay thai. You cant learn this from youtube, books, magazines or the ocuk forum!

This.

 

[evil-onion]

you will also meet some great, like minded people