So I got a 100 lbs. Heavy bag

Discussion in 'Fitness & Nutrition' started by Insominac, Jan 16, 2009.

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  1. Insominac

    Insominac New Member

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    Does any have any good workout ideas? i usually do just a quick 20 min session...with breaks of course
     
  2. KIDRR

    KIDRR Duck dog>* OT Supporter

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    I've been wanting to get one too, just for fun no MMA wannabe


    In for answer
     
  3. Ribbie

    Ribbie OT Supporter

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    bag slams
     
  4. DTR rex

    DTR rex New Member

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    I just work routines on it like a 2-1 (2 jabs and 1 hit) for 30sec straight.

    Also, work some kicking routines in there as well.

    It's absolutely amazing the sweat you can get going from just 5min of bag training.
     
  5. Insominac

    Insominac New Member

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    ?? i mean its a big bag, and i just have a concrete basement floor, with a kinda fight club feel...ceiling is 6'1 max
     
  6. Insominac

    Insominac New Member

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    oh its rough for sure
     
  7. Insominac

    Insominac New Member

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    man...no one??
     
  8. fondy

    fondy It's all about my bonus.

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    Buy a boxing book. Develop your technique and use the bag like it's supposed to be used.
     
  9. Insominac

    Insominac New Member

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    You could be really onto something there my friend...any suggestions?
     
  10. fondy

    fondy It's all about my bonus.

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    My brother bought a pretty good book when he hung his bag, got into boxing for a bit.

    Box like the Pros - Joe Frazier
     
  11. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    I can upload the bas rutten audio tapes when I get home.

    There are 2 or 3 minute rounds with 1 minute breaks and he will call out combos for you to do.

    There is a boxing, thai boxing, and all around workout version.

    You can probably grab them from a torrent site or two if you have access to one.
     
  12. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    I actually have them on my work computer.

    I am uploading them now.
     
  13. Insominac

    Insominac New Member

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    thanks alot man...i could put them on my ipod for sure
     
  14. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    http://www.megaupload.com/?d=QBFO3B0I

    Some people will put music on the files for the rounds. I haven't taken the time to do that, but this should give you something to do.

    Boxing is the easiest
    Thai Boxing (puinching + knees/kicks) is the medium
    All Around (punching, knees/kicks, sprawls, etc) is the hard workout

    There is also a .pdf file attached that outlines some stuff.
     
    Last edited: Jan 16, 2009
  15. mandrew

    mandrew New Member

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    boxing and add some kicks in there if you want. Also, you can take it off the hooks and do some sandbag style shit with it before/during/after the actual bag work to tire yourself out, then hang it back up and do some more boxing afterward.
     
  16. Insominac

    Insominac New Member

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    each file is a 30 min work out? this is sweet thanks man
     
  17. JordanClarkson

    JordanClarkson OT Supporter

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  18. ReFreshing

    ReFreshing OT Supporter

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    bag twirls. the stuff timberwolf does
     
  19. dwarfcat

    dwarfcat COLTS FTMFW

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    think of things that anger you and people you want dead and rock that fucking thing
     
  20. fatmoocow

    fatmoocow bored OT Supporter

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    just fire up youtube and search for stuff on technique
     
  21. camarosc86

    camarosc86 New Member

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    That Joe Frazier book is good and gives examples of combinations to learn.

    Hug the bag and do squats, or get it on your back somehow for squats.

    Make sure you wrap your hands and wrists right, its easy to get tired and bend a wrist.
     
  22. iCEgECKO

    iCEgECKO Ballin' at 5'2''

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    Awesome that was my thread from when I got my bag 2 years ago.

    The session i did on the bag today was

    10 thai/cut/swing kicks (each leg)
    10 side kicks (each leg)
    10 knees (each knee)

    x5

    I warmed up before i started this with some simple kicks.

    The most important thing i think about hitting the bag is having proper technique so i would recommend taking a free class with a boxing gym or muay thai or mma so that way you are doing the right thing on your bag.

    It is much harder to unlearn a bad habit than it is to learn proper technique from the get go.

    I practice on my bag anytime I feel that a particular combo is not fluid or that my right is more dominant than my left.

    You can do simple 1-2 or 1-2-3 or 1-2-3-elbow combos and just rinse and repeat until you cant do it anymore and then skip for a minute-2 minutes and then get back onto the combo.

    Burnouts (my favourite part of the workout) can be done at the end.

    Take a combo like 1-2 or 1-2-3 and do it for 50 seconds really fast with little power and then for the last 10 seconds hit the bag as hard as you can trying to simulate KOing your opponent in the last bit of the round.

    I've modified the burnout that my gym does when i train with my friends.

    30 seconds of 1-2 combo
    15 seconds of swing kicking as fast as you can (1/1sec)
    30 second 1-2 combo
    15 seconds of swing kicks as fast as you can
    15 seconds of 1-2 combo fast (but very light so you can recover some energy)
    and then 15 seconds of as hard as you can go
     
  23. LaFinduMonde

    LaFinduMonde New Member

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    yeah, make sure you wrap your hands :o

    my wrists and hands are fucked up from just wear lightweight gloves
     
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