Your heavy bag workout?

[Big Jack]

What do you guys usually go for? At the moment I'm doing 10x3 min rounds with 1 min intervals, focusing on something different every round.

1 - warming up, basic form
2 & 3 - outside, head movement
4,5,6,7 - Fight pace
8 - high volume
9 - power shots
10 - close, inside fighting (I'm tired by this point anyway, so makes sense to finish inside)

What do you guys do and why, and what do you think of what I am doing?

Just curious. Thanks.

 

[Frode Falch]

- 20 min skipping or shadowboxing
- 5 x 3 min rounds boxing more focus on flow, form and balance, then power
- 5 x 3 min rounds kicks (mostly choose only left or right roundkick the whole round)
- 5 x 3 min rounds full muay thai weapons (but almost every combo have rear kick)
- 5 x 3 min rounds again kicking. one kick each rounds.
- 100 knees on the bag

20 sit-ups, 20 push-ups, 10 pull-ups between each round.. (start when it is 30 sec left of the round.. )

 

[Big Jack]

- 20 min skipping or shadowboxing
- 5 x 3 min rounds boxing more focus on flow, form and balance, then power
- 5 x 3 min rounds kicks (mostly choose only left or right roundkick the whole round)
- 5 x 3 min rounds full muay thai weapons (but almost every combo have rear kick)
- 5 x 3 min rounds again kicking. one kick each rounds.
- 100 knees on the bag

20 sit-ups, 20 push-ups, 10 pull-ups between each round.. (start when it is 30 sec left of the round.. )

Wow, sounds hard but good. I usually run to the gym, do my 10 rounds, foam roll + stretch then run home. I don't think I'd make it home if I tried that tonight lol

 

[Matt]

2 x 4 minute rounds hands
2 x 4 minute rounds of concentrating on low kicks (inside and outside)
2 x 4 minute rounds of concentrating body kicks
2 x 4 minute rounds of everything
1 x 4 minute round of teeps
1 x 4 minute round of knees ("skipping knees"), at the final bell 20 body kicks each side

Unlike my Frode I do my sit-ups/push-ups afterward, separately.

 

[Discipulus]

Whatever I focus on I like to finish with three rounds of punch-out drill, wherein I throw hard as hell with little thought to technique for thirty seconds, and then throw light, controlled punches and circle around the bag for thirty seconds, alternating like that for the duration of the round. I have shitty conditioning, so this kind of work is pretty crucial for me, but it has to come after technique work. No use getting tired and then ingraining bad habits.

 

[My little Tony]

First some skipping, burpees and shadow boxing to warm up, and some stretching.

I do 6 rounds of 3 or 4 minutes each.
First round is punching combinations only.
Second is kicking only. Low, middle, knees, etc.
Third is a mix of punching and kicking, mostly hand combinations ending with a low kick.

I repeat this twice.

 

[KylePulley]

5 songs (around 15 mins) Shadow boxing

One song each for:

Movement
Punch Initiators + Exits
Punch & Kick Initiators + Exits
Initiators + Follow Up + Exits (2 songs for this)

Initiators are something to close distance, Exits is how I exit striking range, Follow Ups are volume combos.

Then I do it all again on Heavy Bag.

 

[Babba]

at home in my garage i just do whatever i want, no schedule or set like you guys. put my phone on 2-5 minutes with a beep and then work on what i feel like. isn't it boring with a schedule?

 

[ahheadlock]

usually 10 or 15 x 3min with 30sec rest

first round bit of a warmup

I like to start with 3 rounds of nothing but the left hand (eg. 1 round nothing but jab - for speed, next round jab for 'power', next round left hand only combinations, movement off the left hand, that sort of thing). Then work in the right hand, 1,2 - 1,1,2. etc. Then maybe slip in a round of constant work rate with less focus on specific technique and just going for volume. I usually work two or three of those type of rounds in through the session depending on how long i've got. Then head into some specific combinations / movement / etc. Just mix it up and work on whatever i feel like til i'm done.

 

[jensen34]

My routine is focused on improving my footwork:

2 x 3 mins rope, situps/pushups in between
2 x 3 mins pendulum step shadow boxing, throwing combos everytime I set
2 x 3 mins lateral movement, throw a combo everytime I set
2 x 3 mins bag defensive quarter turns, throw a counter every turn
2 x 3 mins bag offensive quarter turns, throw at least 2 punch combo after every turn
2 x 3 mins bag, freestyle with kicks so they don't go to shit.

I do the tile exercise at a slow constant pace in between rounds. I setup this routine based on a footwork video by JT Van V.

 

[hell wall]

6 3min rounds heavy bag...but I prefer my homemade sparring bag
(Think a large slip bag)

Each round I treat it as a fight ,remembering to use defense and movement

I end every session with working on my boxing muscles

3sets neck bridge
3sets neck hold on wall or head stand hold against wall
300 grips on each hand with my hand gripper
200-400 crunches

And 3times a week 10 sets of pullups