Expert: Jack Rose - 8/1/2006

Question
Hello

I have just bought a stand alone punchbag and I'm looking to increase my fitness and tone and bulk up my upper body?

What is the best way to do this and what sort of exercises should i do with the bag?

How long and how many times a week should i be using the bag?

Cheers


Answer
Hi Simon,

The bag will definately tone your upper body, although the bulking up part will have to come from excercises and/or the weightroom. In order to increase muscle mass you have to have resistance. Most of boxing training is aerobic activity so you need to incorporate some excercises at the end of your bag work. Floor excercises can be done without weight at home and will increase your muscle mass to a certain degree. I recommend doing 3 sets of pushups for 30 seconds each...an overhead press with 20 pounds (you should consider getting a medicine ball for this)(ringside.com has fair prices) ... you are facing a wall very close and bringing the ball down to your upper chest and pushing straight up towards the wall and actually releasing the ball for just a second before catching it and bringing it down again - 1 minute - 3 sets
crunches - 3 sets at 1 minute each
these excerices will add muscularity to your upper body while you are working cardio on the bag.
Now, for the bag, first you need to make sure you are throwing punches correctly or you can contact the bag in a way that will injure your hands, elbows or shoulders...so work on your form in front of the mirror before hitting the bag... you will need a pair of hands wraps to put on under your gloves to protect your knuckles and keep your wrist secure.... start off throwing a jab, once you feel comfortable add the righthand behind the jab (assuming your righthanded), the next punch will be the lefthook...this is called a 1-2-3 combination...these ae the main punches for a right handed fighter, they are just thrown in different combinations....you cannot hit a regular heavybag with an uppercut so dont worry about that punch....focus on the jab, righthand and lefthook,  throw them in a smooth rhythem...dont throw hard until you are comfortable with your form, just work on your rhythem...later, you will add power to the combination....and them finally you will add speed to the power....move around the bag and only stop to throw your combo, immediately start moving again....keep your hands up in front of your face...when you move, dont cross your feet, always stay on the balls of your feet and stutter step...you are sliding around the bag rather than stepping or walking.... have a clock where you can see it....1 round is 3 minutes with a 1 minute rest period between rounds.....start off with 5 rounds and work your way up to 12.... stay busy during the rounds but pace yourself, you will be surprised how long 3 minutes is when your throwing punches and moving..... after a couple weeks, do a nonstop punching drill for the last 30 seconds of each round...keep your punches straight during this drill, it's constant 1-2's ...dont pause....
this is a very effective routine for muscular toning, fighting endurance and cardio .....
good luck and great question...

Jack