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[redhawk44357]

I agree with the posts here that the heavy bag is a viable workout option. My question is ....how do i start out?  Wife and I joined a gym that has a bag tucked away in a corner of a jazzerice room. My plan is to use it when nobody is "sweatin to the oldies".  The only boxing program they offer is on Tues. night, not a good night for me. So, I am on my own.

[Kentbob]

Use a timer of some sort, and start out with intervals.  If you're new to bag work, just do thirty second intervals, of simply punching at the bag.  I'd say about three or four intervals, with a thirty second rest.  Write down some combinations that you know, and switch to doing each combination during your interval.


Kent

[JohnS]

Do a search for Ross Enamit.I forget the name of his website.He has some good routines.

[redhawk44357]

thanks to both of you for the information.

[Professor]

Get Jim's Boxing DVD set.  Great stuff that you can use on the heavy bag.   You tube has some things to get you started, Freddie Roach has a few videos out there that will give you the basics.

But, let me say again, get Jim's stuff!

[whitewolf]

Red-I agree with the posts-review the vidios mentioned and start out slow but steady-you dont need to hit the bag hard-just insure you use good techniques in the virious strikes-do repeated single strikes i.e.
15 jabs then 15 cross-etc on hook ,upper cuts-when you feel comfortable start moving around bag making combinations-then check out bobing,sliping, and weaving on the vidios and add to the work out. I dont know your health status but the bag work should help out. R/S WW

[redhawk44357]

Prof.......... Jim who?  i am afaid i'm not sure who you mean.      Wolf.....my health could really use a regular workout routine: aerobics,weights etc.  Aside from my warpost regime i am looking foward to going the gym and working out and always had an urge to get on a heavy bag.  I want to incorperate the bag with my aerobic workout in the a.m. before i go to work.  My weight lifting will be in the evening. Thats my plan so far.  Thanks again for all the advice guys.   Red 

[whitewolf]

red-here is another drill for the heavy  bag- (i think i mentioned it on the forum before)-anyhow----30 seconds normal punching bag-30 seconds
punching while hopping up and down on balls of feet-30 seconds very hard striking of bag -then repeat cycle again--rest-then 3 minutes steady striking bag with various punches (as before)-then push ups-repeat the
cycle-you can go as long as physically able-good for endurance -R/S WW

[Kentbob]

red-here is another drill for the heavy  bag- (i think i mentioned it on the forum before)-anyhow----30 seconds normal punching bag-30 seconds
punching while hopping up and down on balls of feet-30 seconds very hard striking of bag -then repeat cycle again--rest-then 3 minutes steady striking bag with various punches (as before)-then push ups-repeat the
cycle-you can go as long as physically able-good for endurance -R/S WW

Jumping up and down is probably not such a great idea.  It seems like it would instill bad muscle memory for a real fight or boxing match.  Better to treat the legs like springs, and bob up and down.  One of the things I do to incorporate both changing levels, and changing between high and low targets is to lunge at a diagonal left and right, and slip hooks shots to the kidney area, or just throw hooks at the head area.  Bob up and down, and slip hooks to the kidney or rib area, but don't jump or bounce.  Jumping and bouncing wastes energy.

Kent

[Dawg]

Jimbo's the man! I've had the good fortune to train with him a couple of different times, and would recommend his DVD material to anyone:
http://www.hockscqc.com/shop/11-mccann-boxing-mma-grappling-ground-fighting.html

Have fun!

[whitewolf]

Kent- you got some good ideas- but the combination of different strikes  is for endurance and power too--actually the jumping is back and forth is  on the  ball of foot-what is being accomplished is getting the heart rate up while doing strikes-i found that on a vidio that a pro had been doing for training (dont remember  his  name though)-i want to say Mike Tison but not sure. I dont think that type training effects muscle memory-you can switch the punching up not the same routine all the time-i like it because i need all the endurance i can get (age you know- ) WW

[Keith Miller]

While you are jumping around, you should flap your arms like a big bird.

That will really get your heart rate up, WW

[Kentbob]

Kent- you got some good ideas- but the combination of different strikes  is for endurance and power too--actually the jumping is back and forth is  on the  ball of foot-what is being accomplished is getting the heart rate up while doing strikes-i found that on a vidio that a pro had been doing for training (dont remember  his  name though)-i want to say Mike Tison but not sure. I dont think that type training effects muscle memory-you can switch the punching up not the same routine all the time-i like it because i need all the endurance i can get (age you know- ) WW

If you don't think that jumping around while working the heavy bag will affect muscle memory, then I hope we get the chance to put on the gloves one day.  All that energy that you spend jumping can be better used somewhere else, like slipping left, right, or forward.  These movements take more mobility in the legs, hips, knees, and core than simply jumping in any direction.  One of the first things to get tired in a boxing match is the legs, based on my experience, unless you completely fail to condition the upper body.

Now, a question, have you ever been in a boxing match, WW?

Kent

[whitewolf]

as for keith comment-yes flopping the wngs on your head would be a good idea need something to wake u up to reality- -   As for Kent-Yes-Faught as a youngster against racist bastards-faught in Marine Boot camp faught in the street-faught while on shore patrol-faught while a security manager -faught as a store detective in hawaii-faught in training with pro fighters-what fucking diffrence does it make - i was responding on how to build endurance-thought this was forum to pass on thoughts- the guy asked for some thouhts-i gave him some-i see you go up and down like a yoyo-when day u are positive and the next you critize-hope when you are 72 you can handle yourself-and a for going in the ring -if i was closer i would-(can i wear my mouth piece- )  WW

[Keith Miller]

Dear WW,

Please pull your bottom lip up over your head and swallow.

That is all.