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Old 11-26-2007, 01:26 PM   #1
Patrick McIntosh
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Default Heavy Bag Drills

I always wanted a heavy bag and I finnaly got one. I know next to nothing about using it and was wondering if you guys had any basic drill routines to offer. I don't have any real goals other than to develop power and get a good cardio workout when I can't run. By the way, it's mounted in a door frame so I can't kick it. Thanks.
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Old 11-28-2007, 07:07 AM   #2
John Alston
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Kicking is for wussies.
Heavy bag tips, from me, former Golden Gloves winner (Syarcuse, NY, novice division)
1) learn how to wrap your hands
2) learn how to punch
3) in a doorway? then you can't circle the bag, so your movement and variation will be limited.
4) because of 3), probably lots of str8 punches. Jab, double jab, one-two, jab-cross-jab then step out. Lots of in and out. those three combos should work.
5) work rounds. 2 min on, 1min off, the 3min on, 1min off, finishing the last 30sec of each round with lots of fast, hard, flurries, with good form.
6) I can't see how to really work hooks in with the doorway issue. And hooks are awesome. Also, moving in and out str8 back is dangerous- one should move to the side rather than straight back.

I included 1 and 2 b/c I dunno if you know these or not. Lots of people hit with bent wrists and mess themselves up on a bag quickly.
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Old 11-28-2007, 05:08 PM   #3
Derek Simonds
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Nice post John.

If you need some additional ideas I would buy Bas Ruten's drills CD. I have it and use it when I work the heavy bag. The only problem which I think Yael highlighted is that you will end up hearing Bas in his Dutch accent all day long going 1, 2, 4 three knees. Other than that it is a great workout.

I imagine that the doorway is the best available place for now, I would try to find some other place so that you can work your movement. John points this out but you don't traditionally want to try and move straight back when someone is punching back.
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Old 11-29-2007, 05:04 AM   #4
Allen Yeh
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Speaking of Bas....

http://www.youtube.com/watch?v=6WlT9mqHTWI
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Old 11-29-2007, 05:54 AM   #5
Derek Simonds
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I have that DVD it is a hoot. I definitely don't want to ever get in a bar fight with Bas!
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Old 11-29-2007, 06:24 AM   #6
Gordon Richmond
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I have the Bas Rutten CDs. They are definitely worth it. They include 2 min rounds with one minute rest and 3 min rounds with one minute rest (around 30 min total of each) in boxing and thai boxing, then there is a workout track that is a real smoker.

What I did (after hearing about others doing it on the Crossfit board) was put the Bas Rutten tracks on mp3 and use a free audio program called Audacity to put some of my own mp3s with the CDs. So now I have Nine Inch Nails or Metallica along with Bas Rutten...I tend to choose tracks with no lyrics. Anyway, if I am alone and just pummeling the heavy bag, I find that after a couple initial rounds then intensity sort of fades. With the Bas Rutten tapes you have to try and keep up with his cadence.

Also, if you do go this route and use headphones, make sure they are ones that will stay in your ear as you're bobbing and weaving.
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Old 11-29-2007, 06:56 AM   #7
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
I have that DVD it is a hoot. I definitely don't want to ever get in a bar fight with Bas!
bangity bangity bang...
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-Kelly Starrett
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Old 11-29-2007, 07:27 AM   #8
John Alston
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Word. I used software to make music cds with round beeps when my old boxing gym's timer broke. Audacity is easy. Cool Edit was my fave, though.
Bas Ruten is funny indeed. Bad ass mofo, too.
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Old 12-05-2007, 06:02 PM   #9
Jason Lopez-Ota
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Quote:
Originally Posted by John Alston View Post
Kicking is for wussies.
I know you're probably joking but I felt like posting this anyways.

http://www.youtube.com/watch?v=xBG9PeImA10

Nothing against boxing, I'm looking for a boxing gym.
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Old 12-10-2007, 07:47 AM   #10
Rob Harris
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Quote:
Originally Posted by Jason Lopez-Ota View Post
I know you're probably joking but I felt like posting this anyways.

http://www.youtube.com/watch?v=xBG9PeImA10

Nothing against boxing, I'm looking for a boxing gym.
Good, I was going to chime in regarding this. If you think kicking is for wussies, please go to any respectable Thai Boxing gym and let them know how you feel...
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