Expert: Alan Kahn - 11/13/2004

Question
Hi there,
I'm a slender 155 lbs. 6' 35 year old guy. I'd like to use my free use of an 80 lbs punching bag. What do I do with it? Is there a basic routine online for free that I can just use as a basic recipe for toning my arms and strengthening? I also want to toughen my wrist, hands, forearms in case I need them for self defense. What can you tell this novice?  

Answer
Hi Charles

You can do a lot with your 80lb bag. You can work your Jab, straight punch and hook punch techniques and combinations. These will tone your arms and shoulders. Work each punch individually and then develop two and three punch combinations. Mix and match them in different orders.

You can practive footwork and movement, clockwise and counter clockwise. Do each punch moving clockwise around the bag, then change your direction. Notice how changing direction makes your punching rhythm and weight shift change slightly. Do Single punches, then mix in combinations moving one way, then the other.

Here are some links for Heavy Bag training.  

Heavy Bag Training for fun & fitness
http://www.protectivestrategies.com/pages/heavybag.html

HeavyBag training article
http://www.protectivestrategies.com/heavybag.html

Ross on Bags
http://www.warriorforce.com/rossboxingvideoclip.wmv

Ross Boxing Articles
http://www.rossboxing.com/thegym.html

Boxing Training
http://www.geocities.com/Colosseum/Sideline/5773/method.htm

John Brown HeavyBag video
http://www.ringside.com/store/prodinfo.asp?number=JBVDVD%
2016&variation=&aitem=34&mitem=105

TitleBoxing Heavybag video
http://store.titleboxing.com/video-tapes---books-instructional-videos-vid1.html

You also need to get some Quality  wrist, fist and hand protection.  That means Hand wraps and Good Training Gloves. You can get them at title or Ringside Boxing online.

Samples:  5 ways to wrap hands:
http://www.boxinggyms.com/tips/handwraps.htm

Diagram for Handwraping on Speed Bag Central (my home site)
http://www.speedbagcentral.com/Equipment_SpeedBagParts.html#D

I hope this has helped you out. Basically punch and train hard but with purpose and do it safely. It is easy to sprain a wrist or thumb on the heavy bag. that is why we stress hands wraps and gloves.

thanks for your question, Charles and good luck with your training.

Alan Kahn
author, The Speed Bag Bible
   Home site:
SpeedBagCentral.com
http://www.speedbagcentral.com/Home.html