I'm just saying, 20 to 30 minutes (a series of usually 3 minute rounds) seems to be what most pros do according to this book. It also depends on how hard you are going at it, I guess. If you are just doing some light contact shadow boxing type stuff on the bag I'm a sure a guy could go all day. If you are laying into it like you mean it then you aren't going to last that long. I'm not sure why guys who have sparring and focus mit training and whatnot to do would waste a lot of time training mildly on the heavy bag. I use it like that sometimes when I don't have a partner but that's in addition to short intense rounds.
* The best link I could find on Mike Tyson's training routine:
Last edited by 9chambers; 11/05/2005 5:06pm at .
One thing I like to do is mix strength and endurance work. Jump rope or work the bag, and between rounds, do some strength exercises. I wouldn't pick heavy lifts like the deadlift or squat, I'd choose something like the dumbell snatch, worked in a ladder with a weight that wont strain you too much. I find dynamic exercises work really well with this sort of training.
Another good way of doing strength training and also get your heart rate up is to link exercises together, like a gymnast's routine. For instance, dumbell clean, dumbell snatch, dumbell military press. Then do this 1 rep of each on the other arm. Then go through the cycle twice on the first arm, twice the 2nd and repeat in a ladder fashion, trying to increase the number you get up to every now and then. The object is to chain as many exercises together without putting the weight down.
I find these both work well to build strength endurance and the dynamic exercises help with explosive force. You can use your barbell lifting workouts to increase your maximum strength. I personally might cut back the barbell work to twice a week if following this routine, but the best thing is to experiment and see what works for you.
I don't know about Crossfit so can't comment on that; but I agree you need to keep going at a routine for a decent amount of time before you change it, or even need to change it. It is however a good idea IMO to change routine after you have been doing it for several months, either to focus on a different area e.g. more explosive force training/more maximal strength training or to select other exercises for the different muscle groups.
Originally Posted by AkiraMusashi
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