Kickboxing Bag Workouts

The heavy bag is an integral part of a kickboxing training regimen, used to develop an understanding of distance as well as to increase stamina, technique, conditioning and power. Heavy bags come in a variety of shapes and weights; however, as a kickboxer you should use a bag that rests just above the ground and is at least as high as your own head, thus providing a realistic opponent-sized target in which you can attack all levels of the body.

  1. Heavy Bag Warm-Up

    • Before getting into intense and long rounds of technique and power, warm up on the bag with short rounds, striking the bag fast but light. Set a timer to complete one-minute rounds with 30 seconds of rest. For the first three rounds throw hand combinations, alternating jabs, crosses and hooks. Add head movement, circle the back and pay attention to foot work. Run in place or jump rope during the “rest period.” In the last three rounds, incorporate kicks, knees and elbows as your body warms up. Finish with one round of shadow boxing before moving on to the next group of exercises.

    Combinations

    • For three, three-minute rounds develop various combinations that you can use in the ring. Be aware of your distance to the bag, and pay attention to the exact space you need to maintain to connect with hard punches. Begin with hand combinations and incorporate slips and blocks to simulate defensive techniques. You can throw a jab-cross-hook combo, slip to the inside and finish with a hook. Move outside after every combination and reset for the next flurry. In the second round, include kicks and use combinations that set up specific tactics. For example, throw a jab-cross to push your “opponent” back and finish with a round kick at the thigh, stomach or head level. The third round should also incorporate clenching the bag and throwing knees at stomach level. Increase the number of rounds as your level of fitness develops.

    Power

    • Power punches are used in the last 30 seconds to one minute of every round. This is commonly used in cardio kickboxing as well as fight conditioning. For the last portion of every round, throw your punches and kicks as hard as you can without giving up technique. Proper technique will always increase speed and power and should never be forfeited for “wind-up punches” that leave you vulnerable to strikes from an opposition. This portion of the training should exhaust you, if not increase the time in which you strike the bag with as much power as possible.

    Shin Conditioning

    • Kickboxers kick with their shins for several reasons. One, it is the hardest part of the leg and therefore can deliver the most damage. Two, you are less prone to injury when connecting with the shins rather than the feet because the ankles and other bones in the feet are vulnerable to injury. Condition your shins by kicking the heavy bag repeatedly with both legs. Do three-minute rounds for all levels of kicks--thigh, stomach, head--and for each leg. Ice your shins if they become sore and bruised. It takes a while for them to be conditioned to the point of being able to kick hard without pain.