AMATEUR HEAVYBAG DRILL - Amator Kum Torbasi Antremani -Emmi

HEAVY BAG - Kum Torbasi - eMMi

By Ross Enamait - Published in 2004:

The heavy bag is one of the oldest, most recognizable pieces of training equipment. Unfortunately, due to its commonality, the bag is often overlooked when searching for speed, power, and endurance. Fitness manufacturers continually develop and market new products catered towards today's combat athlete. As new products are developed, old training tools such as the heavy bag are often forgotten.

This is unfortunate, as the heavy bag is perhaps the most sport-specific and effective training tool available.

Consider a typist who wishes to type more words per minute. To increase her typing speed, she types away at the keyboard. To type fast, one must type.

This logic also applies to the act of punching. To punch with speed and power, one must punch. What better way to enforce this simple analogy than hitting the heavy bag?

To increase speed and power, one must hit the bag hard. Regular practice is required to develop efficiency of movement when punching. Unfortunately, it is common for fighters to coast through a heavy bag session. These individuals stick with a few basic combinations, flicking out an occasional jab while grunting and groaning to impress onlookers.

A common heavy bag workout consists of three or four rounds on the bag. Amateur boxers compete with 2-minute rounds while professionals compete with 3-minute rounds. These work-to-rest ratios are often followed when hitting the bag. Certain trainers intensify bag sessions by reducing rest between rounds to 30-seconds. Another common means of progression involves increasing the length of the round. For example, certain professionals hit the bag for 4-minute rounds. The reason for the increased round length is to "over-condition" the fighter for a traditional round. If a fighter can hit the bag for 4-minutes, a 3-minute round should be easy.

Unfortunately, this theory rarely works in the real world. As round length increases, many fighters "learn" to pace themselves throughout the longer round. Rather than maintaining an intense pace, these fighters conserve energy for the longer round. This style of training is detrimental to a competitive fighter. During competition, these fighters will be unprepared for an opponent who maintains an aggressive, furious pace.

Rather than increasing round length, I recommend increasing intensity through short, yet highly intense punch-out drills. A punch-out drill simply consists of a string of all out punches thrown in rapid succession without rest. Common punch-out intervals range from 15 to 60 seconds. During these drills, the fighter will throw non-stop punches. I recommend straight punches during this drill to reduce bag movement. For example, you will throw a non-stop 1-2-1-2 (1 = jab, 2 = cross).

These drills are extremely intense. You will essentially be performing high intensity interval training on the heavy bag. This style of training will prepare you to throw explosive combinations with maximum speed and power.

Punch-out drills are commonly referred to as the "Olympic Drill". These drills have been used at several Olympic boxing camps. You will not find many drills that can match the intensity and effectiveness of these brief punch intervals.

Category:

Sports

Tags:

• Ali
• Kemal
• punch
• eMMi
• boxing
• boks
• türkiye
• desarj
• heavy
• bag
• training
• kum
• tobrasi
• Tyson
• Lewis
• Muhamed
• Valuev
• Tayyip

[arglosgutherzig]

Thank you for your comments.

I am not a boxer. I like HEAVY BAG and fitboxing training and want to improve my skilss especially defence skills. I think moving around will develop foot work.

1-How can I increase my stamina?

2-What do you mean by no offence?

3-I know a little bit about shadow boxing, can you write some methods.

4- I want lose weight, what can you prefer / advice for nutrition and training.

Thank you.

Sincerely.

[brandeezy108]

i like your work out. did you make it yourself?

[robertojae]

to increase stamina u need to run or jump rope

2-offence i s like to need to advance more tha why i know ]

3-in shadow boxing always keeeps hands up =)..like when u punch the shadow give the counter punch so u need to keep hands up like in video

4-to loose weight i guess u need eat more vegetables and fiber,,and cut too many carbo..like bread,candy snioker soda etc =) its my opinion..i need to record my to have opinions too =0

[BLaCkKsHeEp]

ever heard of the cuban bag workout?

basically its to throw as fast and as hard as you can for 3 mins and counting it all.

at the end of the 3 mins, lets say i got 200 punches in, and for the next 3 min rd. u try to beat that number.

simple

[sklaenme]

This vid is pretty nice, but when you take those big hits bring your hands back faster, guard and counter at the same time

[shiryet]

hahaha you punch the bag 3 times then run to the store,buy something to drink and come back to punch it again lolol.

(why take that many steps back?)

[fside]

If you have the time and motivation then roadwork takes your fitness to a whole new level.Give yourself a time for running and do it regardless of what the weather is like or "oh there's something on tv tonight that i've been wanting to see for ages" that's just all bullshit excuses that people use when they are in denial about laziness.Just set aside time for doing it then do it, you will become addicted.Also get someone to hold the focus pads for you this is good for sharpness

[Superking23]

thanks man im going to try this also!

sounds really effective,

thanks

[cipherion]

Good movement. Try keeping your feet from getting too close to each other. More body shots and change speed, tempo and power like you would in a fight. Sneak in the heavy power shots to the body and head after you turn your opponent or make them miss.

[bigscottius]

To increase these things, I would honestly get a boxer or take some classes with a trainer. The reason is, you will learn how to throw alot of defense in there, slipping punches, bobbing and weaving, etc. Also, when throwing your punches, make sure you step into your jabs, and drop your weight and turn your hips into your punches. That will work out your hips, legs, and back into a single punch instead of just arms, Keep up the good work though. Pretend the bag is a real opponent.

[SINCHIROCA07]

Good advise. Everyone appreciates good advise instead of just negative comments. I will try what you say. Thank you for the tip.