How to Train for Boxing With a Heavy Bag

The best training available for throwing effective punches is to throw as many of them as possible. Only through practice spanning over thousands of punches can you learn control over punch speed, power and endurance. You’ll need a target for the best results though, and a heavy bag is a boxer’s best friend when it comes to throwing punch after punch. A consistent, disciplined training schedule with a heavy bag will allow you to see improvement through repetition, and this improvement will translate directly into the boxing ring. It may not make you a contender, but training properly with the heavy bag will give you that extra punching ability every boxer needs when you step through the ropes.

Things You'll Need

  • Boxing gloves
  • Heavy Bag
Show More

Instructions

    • 1

      Put on your boxing gloves. Have an attendant at the gym help you with your gloves if you are unfamiliar at how to wear them.

    • 2

      Begin training with heavy intensity punches intended to increase combination speed and power. Throw a combination of straight punches into the bag, alternating between a jab and a cross for 15 to 60 seconds. Try to move the bag as little as possible during this short punch-out drill, instead concentrating on delivering the punches where you intend them to go.

    • 3

      Alter the combinations thrown increasing your punching time to a series of 3-minute rounds. Move while delivering your punches, stepping from left to right and then right to left. Incorporate head movements as well, practicing a bob and weave along with your step to get used to making yourself a hard target to hit.

    • 4

      Combine full 3-minute rounds of work with the short 30-second punch-out drills. Rest for a full minute between rounds. Perform a complete workout consisting of four of the 3-minute rounds where you alternate punching and moving styles, followed by four of the 30 second punch-out drills using a single combination type, and ending with a final 3-minute round.

    • 5

      Work on power punching by hitting the bag for 60 to 90 seconds using only full-speed power punches. Throw hooks, uppercuts and crosses in combinations during the drill round all as hard as possible.

    • 6

      Perform a complete workout incorporating power punching combined with the punch-out drills and the rounds. Throw combinations while moving for three 3-minute rounds, followed by four 1-minute periods of power punching, and finishing up with five of the 30-second punch-out drills. Give yourself a full minute’s rest between each round.

    • 7

      Increase the length of your rounds to increase stamina. Raise the time spent in combination rounds to 4 minutes. Increase the number of punches thrown during punch-out drills to four. Concentrate on speed in the power punching, attempting to throw 200 solid punches at the bag in a 3-minute period without losing your form or power.