Five Rounds with the Heavy Bag

Yesterday’s training in the Mind-Body-Sport dimension.

Continuous punching is key. Stay moving in between rounds. For progressions, increase punching rate, power, intensity, speed throughout rounds. This gradually warms the joints and muscles, taking more impact as you go. If you don’t know how to punch, boxing gyms are good about teaching fundamentals.

Wrap the hands well to support wrists and cushion the bones of the hand. Snug, not circulation-cutting. The wraps I have are dummy-proof, with text on them saying “this side down,” a thumb loop, and self-secured with Velcro (TM). Put heavy bag or other striking gloves on, set your timer and have at it.

Today is Mountain. The plan is interval hiking-running. Will bring a camera and record the high points. Let me know with comments if you prefer detailed trip reports, or just highlights.

CLEAR YOUR READINESS FOR THIS AND ALL OTHER EXERCISES WITH YOUR PHYSICIAN. SEE THE LEGAL STUFFING PAGE VIA THE LINK ABOVE.

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11 thoughts on “Five Rounds with the Heavy Bag

  1. We have a bag that needs to be put up and then off to some sport store to buy gloves for me and my guy. Don’t really know how and there are no gyms around. Maybe youtube. What do you think?

    • I’m betting there are some good YouTube tutorials on wrapping your hands and basic punching form. While it seems tedious, it’s really easy, quick, and second nature after a while. Wraps will be sweaty after, so lay them out to dry, don’t roll ’em up sweaty.

      Efficiency in form takes time. I have a good e-book source I’ll refer you to. Fitness centers or rec centers sometimes have certified in boxing or kickboxing fitness instructors. Ask around. Hands on guidance is best. If you don’t have it, use your tutorials and pay attention to detail and basics.

      In striking, start with easy, simple straight punches with a straight wrist (knuckles and top of hand aligned with forearm). Nothing fancy and go easy on power until you acclimate and learn more on fundamentals.

      For fitness, the key is to get going and enjoy the high of this type of training. Punch naturally and slowly increase power from 20% to 40% and so on to warm-up and acclimate your shoulders, arms, elbows, and hands (even with the wraps and gloves) to the heft and density of the bag. Start with short, close-in, straight punches and increase intensity in successive rounds. I’m assuming you’re medically cleared for this kind of training! If you have a question, check with your doctor who knows your personal medical profile well.

      Have fun!

    • Deb that cover is different than the one I got, all in color and marketed as if for people who will go in the ring. I believe that was just new edition marketing. The book still explains things in ways anyone can understand, with good photography as well. It is not the only book: there are actually hundreds on Amazon, but I think it does the job. Not every boxer who writes a book can communicate in ways that helps people get it. Here, this pair of authors do the job.

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