Exercise and Fitness

Bag Work

Boxing Training Tips - Bag Work Combinations - Punch your way to a fitter lifestyle!

Boxing Training Tips - Bag Work Combinations - Punch your way to a fitter lifestyle!

By: Eddie Sica

 

The following tips will cater for all levels of fitness and boxing experience and will help you exercise with focus and determination whilst improving your fitness and punching combinations.

The basic principle follows a 10 punch combination routine using 6 different punches:

 

1 - Jab

2 - Cross

3 - Left Hook

4 - Right Hook

5 - Left Hook to the body

6 - right hook to the body

 

The idea is to use a combination of these punches from a 1 punch to a 10 punch sequence. For simplicity the ten punches can be worked out as follows:

 

1 - Jab,

2 - Jab + Cross,

3 - Jab + Cross + Hook,

4 - Jab + Cross + Left Hook + Right Hook,

5 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body

6 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body

7 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab

8 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross

9 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross + Hook,

10 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross + Left Hook + Right Hook.

 

Once you have worked up the scale to the 10 punch combination, you can reverse the order from 10 punches down to 1 and then back up to 10 again.

 

If you give yourself a couple of seconds between punch combinations you should manage 3 sets (up to 10, down to 1 and up to 10 again) in approx 3 mins - 1 Round. This will equal 165 punches in total - enough for even a seasoned athlete. The fitter and more experience you are at punching, the more variety you can add to the combinations. By counting up and down the scale and remembering combinations, you will be engaging your brain in order to focus and concentrate. This will get harder as you get tired and will burn more calories than your regular gym workout.

 

For beginners, you can aim for 1 set of combinations up to 10 with a rest and then repeat. This can increase to 2 sets and then 3 set per round with a 1 minute rest. Aim for 4 - 6 rounds and then finish your workout with some weight training, cardio, floor work and stretching exercises (if you have the time or the energy!)

 

Remember to warm up and stretch before you begin the workout - the cross trainer is good for this as it prepares the arms and legs for the activity to come.

 

Good luck and happy punching!

About the Author

Eddie Sica - Former Amateur and Professional Featherweight Boxer, personal trainer, Boxing fitness coach and owner of www.healthfitnessandexerciseinfo.com your guide to a healthier lifestyle.

I dropped my sidekick 2008 in water a long time ago , will the rice bag suggestion still work?

A few months ago my sidekick 2008 fell into the toilet . I dried the sim card , the battery , and the memory card . I have heard the burying it in a bag of rice might help . I am wondering since it's been a long time will that suggestion still work . Can anyone help me out pleaseeeee ?!

If it was months ago, It should be dry by now, but it wouldn't hurt to put it in some rice, so put it in rice for 3 days, then put everything back in. Hopefully you didnt turn it back on in the mean time, as that would have probably messed it up. It doesn't hurt to try though, right?

Bag Work PART 2 - Punching Combo's