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  1. #1
    M&S Elite Member AlexE's Avatar
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    Default Punch Bag Workout

    I have seen many people looking for punch bag workouts etc and never noticed anyone post something up. I have used this workout before, it was given to me by a friend who boxes and trains in mma.

    If you are going to hit a punch bag please make sure you;
    1. Are wearing suitable boxing/mma gloves.
    2. If you need extra support of have weak hands wear hand wraps aswell.
    3. Know how to punch with correct form.

    There some basic ground rules to stop you injuring your hands.

    There are 3levels to this workout Easy, Medium, Hard. As always starts with the 1st level and see how you go.

    EASY 58Minutes.
    You should rest for 2minutes between rounds.
    Six 1minute rounds of jabs.
    Six 1minute rounds of crosses.
    Six 1minute rounds of hooks & Uppercuts.
    Finish with 2 rounds of combinations.

    MEDIUM 55Minutes.
    You should rest for 1minute between rounds.
    Eight 1minute rounds of jabs.
    Eight 1minute rounds of crosses
    Eight 1minute rounds of hooks & Uppercuts.
    Finish with 4rounds of combinations.

    HARD 116minutes.
    You should rest for 1minute between rounds.
    Ten 2minute rounds of jabs.
    Ten 2minute rounds of crosses.
    Ten 2minute rounds of hooks & uppercuts.
    Finish with 6rounds of combinations.
    Machines are great for sitting on in between sets of Squats and Deadlifts and hanging your coat on and thatís about it!

    Abs on a skinny kid dont count!

  2. #2
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    Default

    yer looks good this website i found is pretty useful as well for the more intense side of things http://www.rossboxing.com/thegym/thegym24.htm

    also do you have any useful drills for increasing punching speed and faster foot work?

  3. #3
    M&S Elite Member AlexE's Avatar
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    Default

    Quote Originally Posted by scruffy View Post
    also do you have any useful drills for increasing punching speed and faster foot work?
    Alls i can think of right now for faster hands is using the 16oz gloves, then when your using lighter gloves you will be quicker.
    Machines are great for sitting on in between sets of Squats and Deadlifts and hanging your coat on and thatís about it!

    Abs on a skinny kid dont count!

  4. #4
    Seasoned M&S Veteran DannyT's Avatar
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    Default

    Quote Originally Posted by AlexE View Post
    Alls i can think of right now for faster hands is using the 16oz gloves, then when your using lighter gloves you will be quicker.
    Builds shoulder endurance too.

    Scruffy, for hand speed, you want to be working the speed bag as much as you can. Improved* footwork just comes from practise I'm afraid.

    Nice work Alex.
    "Simplicity is the key to brilliance" - Bruce Lee

  5. #5
    M&S Elite Member AlexE's Avatar
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    Default

    Quote Originally Posted by DannyT View Post
    for hand speed, you want to be working the speed bag as much as you can. Improved* footwork just comes from practise I'm afraid.

    Nice work Alex.

    I can't use the speed bag, i have SH** hand eye co-ordination and little patience and i think the patience is the key to learning how to use the speed ball properly.
    Last edited by AlexE; 07-23-2010 at 05:54 AM.
    Machines are great for sitting on in between sets of Squats and Deadlifts and hanging your coat on and thatís about it!

    Abs on a skinny kid dont count!

  6. #6
    Dis here, cell tech. Doug9x's Avatar
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    Default

    Looks like a solid intense workout if it's stuck to properly and done at a reasonable pace!

    Nice post

 

 

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