Expert: Alan Kahn - 2/18/2004

Question
Alan

I'm 31 years of age and a total newbie to the sport (don't worry - I'm not looking to make a career out of it - it's just for fitness and fun!) and I'm thoroughly enjoying my sessions so far.  I'm concentrating at this early stage on my technique with plenty of mirror sessions and a bit of heavy bag work.  I'm really keen to keep things interesting and varied but I can't join a boxing gym - time doesn't permit with 3 kids under the age of 3!  My queries surround some of the more specialist equipment.  Would a speedball be a good addition to my heavy bag at home and what would be the most effective way of incorporating this into my workout?  What is a maizeball and what is it used for?  How long should I stick with the jabs and straight rights before I start learning and introducing hooks and uppercuts into my routine (I'm currently training 3 times a week and I don't want to run before I can walk)?  Finally, I'm currently using hand wraps and bag mitts - is there anything to be gained from using 14oz sparring gloves instead?  Any help you'd be able to offer with any of the above would be greatly appreciated.  Many thanks in anticipation of your reply.  Kind regards, Darren Wright.

Answer
Hi Darren,

Great to hear from you and glad you have started boxing activities for a home fitness regime.  It fits the home environment very well. Now for your questions.
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you asked

"..Would a speedball be a good addition to my heavy bag at home and what would be the most effective way of incorporating this into my workout?"..

Yes it would be an excellent addition to the home area. It is safe, very low injury potential and has extended affects far past boxing. It is great for eye-hand coordination, upper body strength and endurance, fast targeting ability, rhythm & timing and caridovascular benefits. I think the best way would be to learn how to keep it going in the "normal" triplet beat pattern ( three rebounds between front punches, and work up to several rounds of 2 or 3 minutes each.  Believe me, one minute non-stop on the speedball ( speedbag in USA ) is a long time if you are not used to it.  It can also be used with other fitness equipment.  ( click on link

http://enabledonline.com/BackIssues/February2001/health2.html
)

Here is a link to a beginners article about speed ball training

http://www.rossboxing.com/thegym/thegym20.htm

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Your question asks:

"..How long should I stick with the jabs and straight rights before I start learning and introducing hooks and uppercuts into my routine"

Hooks I would start right away.  Do them slow and get the technique correct.  Throwing anything hard without correct technique can cause an injury or muscle pull, not to mention create poor form and loss of power.  But there is no magic passage of time. Since you do not state you are planning to be competitive in the ring ( if so....get a trainer) and fight for real I would say you should start Hooking now. Once you feel good with the movement, go to the heavy bag and do them lightly.  You can also do Left-Hook, Right-Hook combo's on the speedball.  Hint: this requires four rebounds inbetween the left and right hook.  You can also use six, but it has to be an even number. for a beginner, two rebounds will be too fast.  I personally use 4 all the time with power.  It works very nicely. Full hook power comes from the hip motion and foot swivel.  It is not and arm/chest punch. think of a whip that starts from the ball of your foot.  It cracks up through your leg, shaps the hip inward and completes with the fist.

Uppercuts are a little more difficult to do and almost impossible to throw on a heavy bag. The key is having the elbow and fist align as vertically as possible. You need an uppercut bag for that. the speedball can work, but it takes a higher level of skill. You could do them to air for practice. aim at your chin in the mirror.  

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You asked:

'..is there anything to be gained from using 14oz sparring gloves instead??

Hand wraps and gloves normally go together, for each serves a different purpose.  Hand wraps actually give support to the small bones of the hand and wrist. Correctly applied, It keeps them from jarring and holds them in place better.  like handwraps, Gloves protect the skin of the hands and offer a lot more padding to reduce the force of your punching on the hands but do NOT offer bone support. Both are vital in full power heavy bag work.  The heavy ounce gloves offer more weight and resistance to your muscles, and are thought to help build strength.  But you will probably fatigue faster with them.  14-16oz is the normal amateur training weight. the lighter the glove the less padding your hand gets. I think Most amateurs or fitness boxers should stay away from 8 - 10oz training gloves because the hands tend to hurt. but you can't use 14oz boxing gloves on the speed ball.  The hand wraps will be fine for that.

Please remember you body will need to last for many more years, and the joy you get from overdoing the boxing and hard punching now may come back to aching elbows, wrists and hands later in life. Use full protection! when I was 31 I wish I had used the knowledge I had at 51. My hands wouldn't hurt nearly as much.

Good luck and train safely.  I hope I have answered your questions, and don't hesitate to ask anything else if you think I can help.  This is what makes the internet so awesome!

sincerely,

Alan Kahn
author, The Speed bag Bible