Kym Robinson 2005.
Sometime ago the heavy bag used to be my staple. I used to spend hours, locked away in my old shed on the farm just banging away at the big leather monster. As I never really had anyone to train with, and had a hunger to train hard I came up with some methods that I had either picked up or refined myself through trial and error.
Since I am trying to become a semi active fighter ..Im looking to re-introduce the heavy bag into my training. And since of late I have not had any chance to fight standing up. I have decided to re-embrace an old friend.
I hope this helps out any of you guys who want to get fit or sharpen up your power on the heavy bag. Let me just say, I aint an absolute authority. This is just what I have found to help me.
I work on combo striking...I like to have something else coming through, so as to make sure that I can catch them if they re-act well to my initial strike. I find it is a good habbit to work mostly combo's on the bag. This is good for developing your own rhythms and the right energy systems you need for a fight.
I try to keep the combos simple and powerful. This way it becomes more natural quicker.
What combo's you decide to work on really depends on your preference and what fight you are looking to fight. Base the combo's on those you have noticed you are strong at, or feel work in sparring or have observed when watching fights.
For example if you want to fight a rangey, distance fight, where you can pick and stick with good length then these combo's listed below may be better for you...also handy to refine your strikes for the sprawl and brawl.
Jab and Double Jab ( staple ) Jab Cross (nice and basic, yet versatile ) Jab Round kick ( stick the jab out and slam the kick to the thigh or into the head ) Jab Cross Jab ( the last 'jab' in this series should be more like a lead cross, really blast them with it. ) Cross Jab ( be fast with the cross and slap the jab into them.) Jab Cross Left Hook ( Emphasize power with this one. Really punish the bag).
If you wish to work the inside, maybe fight a clinch battle or really work the body then perhaps these could help...helps out dirty boxing techniques.
Cross, left hook ( shoot out the right and follow up the left straight to the liver) Jab right Hook Left hook ( After you jab work the inside, slam the hooks into the body, stay tight) 4 hook combo ( I like this one. Drill the first 3 into the body, and end with a right to the head. Go for speed) Jab right elbow ( close the distance and drive with the elbow)
Ok they are just a handful. Hopefully you get the drift. With the combo's and when you throw them. Make sure you always keep your hands up and your chin tucked. If you do feel tired and want to drop your guard, make sure you do this only when you have stepped a good meter and a half + away. Never drop your hands when you are inside of range.
Don’t forget to change levels. Jab (body) Cross (head) Hearns made this one a staple ! or Jab (head) Cross (Body) just as an example. Keep moving ! Dont just stand there and slam away. Zap into range, deliver your payload and move out of range or clinch.
Make sure that while you are working the bag that you also work your footwork. You should be as tired and sore in your legs as you are in your arms !
This is where you not only work and refine your conditioning and power, but also your fundamentals. Take the jab for example. You can throw this from outside of range, so as to help get you in and out on the target.
You can also throw it then side step either direction you wish to work on, or simply clinch from the jab so that you may help to work your jab and grab game.
Break your punches up as far as your rythm goes. Instead of always throwing a 1,2 or a 1,2,3 etc. Throw two 1's. So for example. Jab..then slip follow up with a left hook to the liver. Then reset yourself as you would under combat conditions. This to an outsider may seem like a 1,2 combination. But in fact your beat is two distinct singles that you have simply combined.
Change rythm, dont put all your power in each shot. Be fast and light and slam in a deep shot. For example Jab (nice and light fast) Round kick (heavy powerful) or Jab (hard and stiff ) two right hooks (fast and sharp-body and head) ala Roy Jones Jr.
Pick your targets. Imagine where certain regions are on your bag and shoot for them. Dont just punch in the same spot or hit any where.
With the combo's you can make a routine around them that will give you a pretty intense session.
Write out the combo's you wish to do. Do them 20 times each in say a set of two. Maybe do your prefered ones 30 times and your 'iffy' ones 15 times...or vice versa.
Throw in other exercises and drills to add variation.
When you are doing the combo series. Throw 5 combo's in a row. step back and rest briefly then get back into it. Make sure you maintain technique and really punch or kick the bag.
The same can be done for singular techniques.
You can hit away at the bag for 3 minutes or for 5, and spar away. I find this is more specific for fight conditioniong. Over actuall specific technique and power developtment. When you have got your striking, and skills up to a good level and are actually training to fight. Then throw in the set rounds on the bag. No good spending a period of time going over a nasty habbit.
Some other things I have found help.
Work the bag with heavy gloves. I like to use 16 oz, this way I am accoustomed to that extra weight and it makes it harder as the session wears on.
Wear your mouth guard. You fight with one...so train with one.
Put some music on...especially if you are in for a long haul. This helps you to sustain your work out, to visualise the fight, and to help you focus.
Block everything out. Really focus on what you are doing, dont merely bang away. Or have a half assed conversation. Zone in and imagine you are in a fight. Imagine each shot is meant to devastate.
Make it fun. As I was growing up...and I must confess I still do....I would make up games to help with the power. I would imagine monsters, bad guys or demons etc and would pretend that I would have to put them out with each combo. So I would throw each one with intent of KOing the bad guy. If you have a good imagination and can really visualise some things scarey that you have to puit down...then it helps (this is probally why matt Trihey didnt seem so scarey ;)
As you are nearing the end, and are getting rooted...imagine its the last minutes of the fight. Force yourself to keep going. It is important that in training you push yourself and really define your heart.
Remeber if you are serious and you want to fight work hard and keep it real. Often the real stuff is basic, brutal and simple.
Ok I hope this helps. Like I said this is not an absolute thing. Just things I have found. I aint no expert. Just a guy trying to share what I know.
It is important that while you are using the bag that you treat it as though you are under combat conditions so that you bring the stress of battle into the gym. Do not stand in front of the bag simply throwing broad sides at the bag. This is an arrogant and idiotic assumption that you have the absolute power and iron jaw so as to do this in a brawl. Assume your jaw is made of fine China and that you are not nearly as powerful as you would like to be. This way you stress accuracy, speed, power and movement. You have to keep your head moving, your balance constant and fight behind that shoulder. Your body moves first and then your arm. Do not simply arm punch like a brute.
Just because you are working out, does not mean that you shouldn't work it right.
All the best and keep training and smiling.
Kym Robinson.
