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A useful tool for boxing fitness and conditioning can be working the heavy bag. It has been a time tested theory that working the heavy bag will help build power in punches, but there are also the extra benefits in technique work, explosive training and aerobic conditioning. Heavy bags will come in all shapes, sizes and weights. The standard sizes are three feet, 4 feet and 5 feet in length. Generally a four foot bag is the ideal size as it will provide enough weight to work punches, but also enough length to complete kicks of a sweeping level if completing a kickboxing routine.
A common and effective way in which you can structure your workouts on the heavy bag is by working it in timed rounds. If you are just starting out you may set it at one minute of work with 30 seconds rest (1.00W/30sR) for 4 to 5 rounds. After a few sessions you could move up to 1.30W/30sR x 6 rounds, then 2.00W/30sR, and eventually 3.00W/30sR. You can use a large clock with seconds timing, or a digital timer to keep track of rounds.
You can break up the way in which you work the heavy bag by separating inside and outside work. Working on the inside is where you will be close into the bag, stance firmly planted; throwing power punches with all your effort – remembering to bring the power up from the lower body. The type of punches you would look to throw are left rips and hooks, short right hands, right uppercuts and flurries of three to 8 punches at a time – forcing the bag backwards and/or striking on its return. You can also push against the bag between punches with high tight guard. Working the heavy bag on the outside is about movement. You will move from side to side with the jab as a focus, either by itself or setting up combinations. Try to maintain a distance whereby you have to make a small step towards the bag to strike punches; this would then create a realistic distance away from you, and in theory, an opponent. This will also make you work harder.
Boxing training using the heavy bag can be a great tool for boxing fitness and conditioning, and should be included in all boxing and fitness programs.
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