Thread: Bag work exercises
10/28/2004 9:00am, #1
Bag work exercises
So I'm going to get a bag. Its going to have to go in my back yard as my house is tiny, so its also going to have to be waterproof.
1st - Suggestions for make/model of bags available in the UK
2nd - Any suggestions/links for workouts I should do seeing as my punching and kicking is seriously lame.
:boxing:Taking responsibility for my actions since 1989
10/28/2004 9:09am, #2
10/28/2004 9:14am, #3
- Join Date
- Oct 2004
- Swansea, Wales
10/28/2004 9:21am, #4Originally Posted by ronin69
See http://www.bennee.com/~sam/throwdown..._vs_beaney.mpg for a good idea of how well I can go backwards...Taking responsibility for my actions since 1989
10/28/2004 9:33am, #5
At that weight, you are ok to get a 100lbs + bag.
Wraps and bag gloves ( you don't need boxing gloves unless you are gonna box).
Get the vinyl bag, since you are gonna put it outside.
Wrap the "traffic area" with duct tape, to increase its life.
Try to get a sping to hand the bag from.
What is your MA background (striking) ?
10/28/2004 9:35am, #6
In boxing we do a couple of different bag drills. The first one is called rat a tats, thats basically punching the bag 15 to 30 cm above your head. Don't kill the bag, you just want to tap the bag and bring the hand back to your chin. Do this for 5 rounds at 3 minutes a piece.
The next one is a slightly different, keep punching the bag as hard and as fast as you can, also above your head but not as high as the first drill. 15 seconds off 15 seconds on. Also 5 rounds at 3 minutes.
Both drills are done in a squared off horse stance like stance.
The last one is basically shadow boxing only your actually hitting the bag, so work on your jabs, hooks, crosses, uppercuts, palm strikes, eye gouges, bitch slaps whatever, but every 15 seconds move 90 degrees around the bag, first left then right. Also if you can't manage to get a real heavy bag meaning weight not quality. Get one that also attaches to the floor or some sort of anchor.
Last edited by ojgsxr6; 10/28/2004 9:39am at .
10/28/2004 9:46am, #7
- Join Date
- Jul 2004
- Orange County Calif
- Karate/Kempo/Muay Thai
Use interval training. it will give ya mmore bang for yer buck. start out with 2 min rounds and 15 second intervals . So for 15 secs you hit the bag normal speed then speed up for 15 sec then back down and repeat. i add kicks ect also. Sometimes I use intervals with just kicks. As you get in shape you can increase the round times and intervals.
I also use variety in my Rounds. For example, jump rope 3 minutes, during 1 min rest do 30 sit ups, then hit the bag for 3 minutes hands only then 1 min rest push ups. Then kick the bag 3 mins during 1 min rest sit ups...Thats one round. it just makes for a good variety thats all so ya dont get bored. its cool if ya have a partner then you can add the mitts inna round to.
10/28/2004 3:14pm, #8Originally Posted by ronin69
I used to do Aikido and Tai chi..
until I started doing vale tudo classes a few months ago the only striking experience I had was from escrima stick work and some JJJ I did 12 years ago.
So in short, I've zero ability kicking with any power and the only effective punching I can do are palm strike hooks.
Keep the info coming.Taking responsibility for my actions since 1989
10/28/2004 3:17pm, #9
11/05/2004 1:55am, #10
- Join Date
- Jul 2004
- Sherdog's Strength and power forum
- Shen Ku master
Buy Bas Rutten's MMA tapes/Cd's. Best investment I ever made. You can get them through his website or through sherdog.net.
that and get to a a boxing gym, oh and I have a program on my web page that will general a bag routine for boxing (not so much for kickboxing or MT though)