Double End Bag Workout Routine - Anyone wanna advise me?

[Reala]

Currently I do 5-7 rounds on the double end bag. Literally I have only just started and at the moment am just randomly hitting it with jabs, crosses, etc. I might do jab-cross-step back-jump in with jab then switch off.

I wan wondering if a boxer out there could give me a round by round routine to follow that will get me hitting the thing like Mosely D) in a few months time. I.e. round 1 do a certain combo, round 2 do a different combo, etc, etc.

Any advice on how to move with it would also be appriciated. Thanks in advance

 

[RuDOWN4It]

There's really not set combos on the double end bag. But some things to remember is that it's not about hitting it hard or fast, you can do that with a heavy bag. Use the double end bag to work on your timing. When you hit it, make sure it's at eye level and make sure that you need to fully extend your punch to hit it.

Once you hit the bag and it's going back and forth, see it as your opponent's head. Try to hit it with a jab. Once you can hit it consistently that way, add a right hand after. If you miss the jab, chances are you won't land the right. If you can land the jab consistently, chances are you can hit it with the right follow up with your eyes closed.

The DE bag also teaches you to stay in balance. When you miss a punch, check to see how your balance is. If you are not balanced, then you are reaching into your punch too much and losing balance.

 

[ambertch]

The DE bag also teaches you to stay in balance. When you miss a punch, check to see how your balance is. If you are not balanced, then you are reaching into your punch too much and losing balance.

+1 here. You gotta realize that each bag is good for a different purpose, and the double end bag teaches you to stay balanced after missing as opposed to a heavy bag that's always providing resistance.


- Another thing the double-end bag is good for, that you can't do good on a heavy bag, is working angles. For example jab-jab-jab-straight, moving laterally so that you are say cutting a 90 degree angle around him with those three jabs and then blasting him from the side with that straight

- Another good thing the double-end bag is good for is practicing stick and move, in and out. You go straight in and throw whatever straight punches (jab, cross, combo) and then back straight out really fast. The bag should NOT hit you on the rebound (simulating an opponent counterpunching you after you hit him) Doing this builds good speed for stick-and-move styles.

- Another thing the double-end bag is good for is promoting bringing the hands back into a guarding position. Particularly the jab. You jab and bring it immediately back so the the bag hits on your guard

 

[ambertch]

I might do jab-cross-step back-jump in with jab then switch off.

...that will get me hitting the thing like Mosely D) in a few months time.

Don't jump in right now. Step in. Jumping around is a bad habbit to have - you can play with it later on. But you know, good foundations / good basics right?

What's the point of hitting the bag like Mosely does? You're not training the same things Mosely is working on. For example I used to be really into Kung Fu and I wanted to hit the Wing Chun dummy like they did in the Kung Fu movies - but what good does that do me without learning WHY people hit the dummy they way they do?



Also, what size bag did you buy? Don't buy the little one. Buy the biggest one you can find.

 

[BSFT]

good thread, have a DEB sitting in the corner gathering dust because i didn't know how to use it!

 

[ssullivan80]

The DE bag also teaches you to stay in balance. When you miss a punch, check to see how your balance is. If you are not balanced, then you are reaching into your punch too much and losing balance.

Exellent advice, as was ambertech's. Other than what was said allready this is the routine i have been using on my double end bag, i switch it up every couple weeks.

rounds- 3 x 3mins / 2 x 2 mins / last round 1x5mins

3 min rounds: (using 12 oz gloves)

1. jab - slip, duck, weave: i work on taking at least 2 steps to come in throw the jab and then when i hit the bag i plant my feet and work on slip, duck, weave the bag. straight back out..... repeat.

2. Jabs- Circle: this round i try to keep a pretty consistent pace and range with my footwork. However, i work on doing the opposite with the jab not keeping a predictable cadence I.E: 1,1,1....1,1...1....1,1,1,1,1. i do this circling the bag clockwise 360 degrees, then counter clockwise 360 degrees, back and forth while concentrating on constantly jabbing.....

3. jab/cross: 1,2 in-out and circling (staying in the pocket every couple times). step in with 1,2. slip, duck, weave.... back out. while circling 1,1,1,2. switch directions 1,2. etc.... you get the idea. combine the drills from the first two rounds, just add the cross.

2 min rounds (i do this with weighted gloves 2pds per hand).

1. Standing square to the bag, feet shoulder width apart, i just throw straight left, right, left, right....... working on rolling my hips and shoulders to put my had on the bag, real short punches (the shoeshine basically, thumbs up). I try to speed up and slo down, back in and out so im shortening and lengthening the reach of the punches, but never stop my hands from moving. (your arms will be Jello)

2. Same thing as above only now with a short hooking motion. keeping elbows tight to your body and twisting back and forth: left, right, left, right, etc...... (your shoulders, abs and obliques should be on fire after this drill)

LAST ROUND 1X5MIN (i use 12oz gloves for this round, same as the first 3x3)
basically, your sparring the bag, throwing combos, ducking and weaving, circling, etc..... try to throw as many shots as you can and keep moving.

 

[Payak]

when you can hit endlessly with no gloves, your getting there

 

[Rink]

I think starting off with jabs is good. for beginners, its hard enough to consistently hit the bag with jabs. Once you get used to that, throw in double jabs, slips, and eventually combinations.

 

[Centaur]

Wow, great advice so far. Sullivan, you pretty much took everything I was going to say.

With the hook motions you mentioned you can also use elbows in there as well.

Another thing to work on as a begging is when you're throwing your straight punches, look to see where the bag is going. If it's going off on diagonal angles you need to work on throwing you punches a little more true. It should be coming straight back and forth (12 o'clock to 6 o'clock)


Watch some youtube videos of guys like Maywether and RJJ etc. Sure, you may not be there yet technically, but they are very inspiring, imo.

 

[Sinister]

Just to reiterate, move your damn feet. Few things irk me more than seeing people it either the DE bag or speed bag, with their feet planted. Especially if you're Boxing, you're almost never stationary (or shouldn't be), so you shouldn't be practicing stationary, even if you're moving your upper-body. In and out, around, switch directions, move your damn feet.

 

[devante]

Just to reiterate, move your damn feet. Few things irk me more than seeing people it either the DE bag or speed bag, with their feet planted. Especially if you're Boxing, you're almost never stationary (or shouldn't be), so you shouldn't be practicing stationary, even if you're moving your upper-body. In and out, around, switch directions, move your damn feet.

any and every striker/mma fighter or casual practitioner needs to work on this, at no point when sparring a legit, tough or competent guy or some brawler; will you have your feet PLANTED, not set, throwing shots (jabs/crosses/uppercuts/hooks/etc). Im not saying to not try to hit the bag or mix up shots; but you have to work angles, range and stance, AND YOU CAN'T DO THAT W/YOUR FEET ROOTED INTO THE GROUND.