BAG WORKOUT

10 good steps for heavybag training!
By Benny Hedlund, FOX Malmö.

Heavybag-training is perhaps the most misunderstood training method within martial arts. Too many impressive pictures of impressive guys, punching on heavybags, has created an image that doesn't have much to do with reality. There is no other method that makes your self confidence grow faster, and that at the same time totally fools you.

What you think looks impressive on the heavybag, doesn't usually work in reality. The powerful punches on the heavybag turns out into big holes in the air during sparring.

Before a competition, I use to recomand three things: Sparring, footwork and fast moving shadow sparring. Heavybag training belongs to the haevy basic-training, and has nothing to do with preparation before a competition.

The product of bad heavybag-training is built on ignorance in combination with wrong apprehension of yourself and your punching-power.

Here are exerases to combine movements with punches or to change attacking-angle after each attack.
There are also methods to increase your quickness and speed, and to learn how to manage punching continously for longer periods.

How to practice on a heavybag

Step 1: Punches continously in all angles while you move with your punches around the heavybag. Footwork should be timed with the punches, so that your feet move at the same time as each punsch, in a rythm that you feel comfortable with, find your own rythm. Good exercise to be able to hit and follow an opponent in movement.

Step 2: Punches from distance (sparring distance to the heavybag). Straight left or right at the same time as you step in on the heavybag. Change attackingangle each time, by making a sidestep after each attack. Just this single punsch each time, get back to the sparring distance,and make the side-step. This method trains your ability to get in fast, and hit whit your first punsch, that can open for other techniques. Do 2 rounds, first left then right.

Step 3: The same method as in step 2, but with the difference that you continue with one or several short, fast punches after your straight punsch, when you're already near the heavybag.

Step 4: Fast and pretty hard punsch in senes of 2-4.
Change attacking angle after each attack.You can take a few steps to the side, or just move a decimetre. The idea is to practice on a movement-pattern, where you move out from your opponents attacking-line. 2 minutes each round.

Step 5: Work on the heavybag exactly as you do during sparring, or when you compete. The same punches, the same angles, the same footwork.
The purpose is to build up a better punchingstrenght in the angles that you use in sparring. 2 minutes each round.

Step 6: (Infighting) Work very close to the heavybag, with heavy, hard punches, mostly against the body, with single hooks against the head. Make sure that you are standing low and wide, so that you can keep the balance when the heavybag is coming against you.
Let each punsch really sink into the heavybag before you pull your aim back. This exercise builds up your punching-power in infighting. 2-3 minutes each round.

Step 7: (15x15) Punsch as fast and hard as you can during 15 seconds, after that your partner does the same thing during the same time. It's important that you work in your highest speed.

Step 8: Fast punches, but not hard, during a short period in high speed. As usual, you use combinations (30 sec. x 8 or 1min. x 5).

Step 9: Use your favourite combination, punsch as fast and hars as you can, but think about the fact, that a good combination always contains one or two really hard punches, while the others are faster. (Do each combination 20 times).

Step 10: (lactic-acid training) Fast punches in a regular beat, against the heavybag, wich someone holds, during 45 seconds. Pause for 30 seconds and continue with hard, fast bodypunches for another 45 seconds. (Do these two variations in the end of the training).

This is how to get started for life:

Make a lifeplan, with part-goals. If you set up a short-term goal. Like get in shape to a particular contest, or vacation or what ever. You easily go back to your old habits as fast as you've reached your first goal. Here is four parts of mental training:

1. Muscle relaxisation: Lie down, breath deep and calmly with your stomach. Feel with your hand that your stomach is filled like a balloon when you inhale. Go through the entire body, part by part. Start with stretching your toes a few seconds, relax, stretch again. Do the same thing with all parts of your body.

2. The mental room: Imagine your favourite place, outside or indoors. A place where you feel comfortable and safe. On this place, there is a fire, wich you can collect energy from. See yourself as you will be when you're in top shape, enjoy the place and the picture of yourself.

3. Selfpicture-training.Think positive thoughts about yourself, to build up your self-confidence and feel good about yourself. Think that you love, trust and respect yourself, like you are now, even if you want to continue developing.

4. Goal-picture: Imagine yourself in a concrete situation, six months or a year from now. Chose a physically strenuous activity, and se you easily make it. Take a few deep breaths before you return to reality. Do this mental training on a daily basis for at least 4 months.