Everlast Nutrition Blog
Advanced Heavy Bag Routine
So you have completed the both the Beginner Heavy Bag Routine and the Intermediate Heavy Bag Routine and now you are looking to up your game and have a great workout that will get you into championship shape and just destroy a ton of calories. Well, my friend, this is it, get ready for the Advanced Heavy Bag Routine. What separates this routine from the previous ones, is that aside from pushing your endurance to a full ten rounds, we will now also incorporate a lot of footwork as you learn to sick and move. This is going to be pretty tough but if you were able to complete both the beginner and the intermediate routines then you should be ready to evolve your fitness to a whole new level.
The Goal of the Advanced Routine;
- Develop the muscles involved in throwing the punches.
- Improve your cardiovascular capacity.
- Improve your muscular endurance.
- Improve your foot work.
- Have your brain, muscles and central nervous system become more efficient at the movement patterns involved with punching.
- Get your body used to an interval style of training.
- Have fun as you destroy some calories and get into the best shape of your entire life.
Rule Number One, is to protect yourself at all times. Hitting the Heavy Bag will impact your joints and as such you need to be prepared. It is imperative that you learn to properly protect your hands by wearing both hand wraps and boxing gloves.
In this Advanced Heavy Bag Routine, you mimic what would happen during a real boxing match. We will aim for three minutes of nonstop action followed by a full sixty second rest period in between rounds. We will aim for 10 consecutive rounds. If at any point your shoulders feel exhausted or you feel out of breath then take a break for a moment and continue as soon as you are able. Banging away on the heavy bag for ten complete rounds is going to be tough, but I promise that the results will be well worth your efforts. Once you get used to an intense style of training such as this, there is no going back. Anything else will simply seem subpar as this type of workout will produce superior results compared to anything that you have tried before.
Once you have ensured that your hands are properly protected, we can begin. You may wish to use your smartphone as a timer to keep track of the rounds. Below are just a few things to keep in mind for each round.
- Snap your punches (return them as quickly as possible to the start position)
- Keep the hand that is not throwing punches up for defense.
- Exhale with each individual punch as you strike the bag.
- Throw your punches and then reset yourself into your proper boxing stance.
- Control the Heavy bag and don’t let it go flying all over the place.
- Remember to make contact with the bag using your knuckles.
A note for circling the bag;
- When I say circle the bag that means to reset yourself into your stance and then take one step to either your left or right before you throw another combination.
- As you move around the bag, don’t keep circling in the same direction. You need to alternate the direction periodically to avoid getting dizzy.
Round1- The jab only and then the cross only
Warm up with your jab only as you circle the bag.
- For the first two minutes of the round, circle the bag as you throw the jab (circle in both directions so that you don’t get dizzy).
- Start off the round nice and slow. Once you feel that you have begun to warm up, try and pick up the pace.
- The power for the jab comes from a slight rotation of the lead hip.
- Do not focus and throwing with extreme power, just try to put your jab out there and make contact with the bag.
- Remember that your elbows should be kept in nice and tight towards your core.
- Keep the shoulder of the arm throwing the punch, up high enough to protect your chin.
- Keep the hand of the arm not throw a punch up high for defense.
- The lead elbow does not flare out to the side but the jab is thrown in a straight line.
The Last minute of the round, throw the cross;
- For the last minute of the round, circle the bag as you throw the cross. (once again, circle in both directions so that you don’t get dizzy).
- Just like the jab, keep your elbow in and throw the punch in a straight line.
- Your rear shoulder must come up high enough to protect your chin
- The power for the straight or cross comes from the rotation of your hips and core.
- Once again start of slow and focus on making contact with the bag.
- After the round, rest for 60 seconds and then continue on to Round 2.
Round 2 – The jab and cross together
- For this round, you will not circle the bag. Instead, you will stand in place and throw your combination.
- Remember to reset yourself into your proper stance before you let the next combination go.
- Try and punch with just a little more power this round.
- After the round, rest for 60 seconds and then continue on to Round 3.
Round 3 – the double jab and cross
- This round your will double up your jab and then throw the cross.
- Reset yourself into your proper stance after the combination and then take a step to circle the bag.
- After the round, rest for 60 seconds and then continue on to Round 4.
Round 4 - The jab and rear hook (with power)
- From your boxing stance, you will throw the jab followed by a powerful rear hook. Then reset yourself into your boxing stance before you circle the bag.
- Keep your elbow bent at about 90’ to keep pressure off of the joint
- If thrown properly, you should notice that your arm does not really move and that most of the movement for the punch comes from the rotation of your legs, hips, and core.
- Make sure that your shoulders come up high enough to protect your chin.
- After the round, rest for 60 seconds and then continue on to Round 5.
Round 5 – The double jab and rear hook (with speed)
- This round will be similar to the previous round, yet you will double up that jab before throwing the hook.
- Ease up on the power and go for speed during this particular round.
- After the round, rest for 60 seconds and then continue on to Round 6.
Round 6 – The old one, two, three
- In this round you will stand in place and let your hands go. A jab, cross and then a left hook to the head is the combination for this round.
- Remember to reset yourself in your stance between combinations, even if it is only for a split second.
Mix it up by throwing the left hook to the body for the final minute of the round.
- Switch it up and dig a lead hook to the body to finish off this combination.
- After the round, rest for 60 seconds and then continue on to Round 7.
Round 7 – The jab, a hook to body followed by another hook to the body
- In this round, you will stand in place and throw the jab followed by a rear hook to the body and then finish with the lead hook to the body.
- After the round, rest for 60 seconds and then continue on to Round 8.
Round 8 - The cross and then two shots to the body
- This round will be very similar to the previous round, except you will throw a cross to the head, a lead hook to the body and finish with a rear hook to the body.
- Stand in place this round but remember to reset yourself in your stance between combinations, even if it is only for a split second.
- After the round rest for 60 seconds and then continue on to Round 9.
Round 9 – Jab, cross, and drop
- This will be very similar to the second round but with a little twist. You will drop straight down using your legs after the combination.
- This will be extremely taxing on your already fatigued system and so slow down the pace.
- Notice that I use my lead hand to stabilize the bag as I drop.
- After the round, rest for 60 seconds and then continue on to Round 10.
Round 10 - two hooks and drop
- You will rinse and repeat what you did during the previous round, except you will now throw the lead hook followed by the rear hook before you drop.
- You will continue that combination for the first two minutes of the round.
- For the last minute of the round, you will throw any combination that you would like to work on. Consider it a free style minute and practice putting together shots that you like to throw.
If you were able to complete this Advanced Heavy Bag Workout … then you should be extremely proud of yourself! This style of interval training is a superior type of training that will have you getting into the greatest shape of your entire life. It works pretty much all of the muscles of your body and at the same time is one of the best forms of cardiovascular training that exists. As long as you properly protect your hands, then you should be able to perform this routine three times per week. You will be amazed at the results that you will achieve within only a couple of months. You can look forward to your muscles getting toned, your stamina increasing, your fat melting away and your confidence growing with every workout. The only downside is that all other types of workouts just won’t seem as fun or as effective as these boxing workouts. It’s like that old analogy that once you have driven a Ferrari...it’s had to go back to driving a minivan.
If you still have any questions on how to perform this particular routine then perhaps a video demonstration may help.