When you want to get better at something fast, you have to do it as often as possible… I mean the more the better…right? Not always! When we’re talking about boxing and kickboxing, more often isn’t always better. In fact, if you hit the bag too often, it will no doubt cause injury and frustration.
An ideal standard for punching bag training frequency is three days per week with at least one recovery day between each training. Workout lengths should be based on experience. Beginners should aim for 1-2 minute rounds with 1 a minute break. Start with 3-4 rounds and increase the round time as you improve.
Of course the training times and what you do during your trainings will also be based on what you are aiming to accomplish. Lets look at some different scenarios for the best punching bag drills including duration and frequency.
If You’re Hitting the Bag for Weight Loss
It is well documented that HIIT training (High Intensity Interval Training) is the fastest, most time efficient way to loose weight and burn fat. Here is just one study that is conclusive of this. So if you’re boxing or kickboxing to get shredded, you’ve come to the right place.
HIIT refers to workouts that alternate highly strenuous intervals, during which one’s heart rate reaches at least 80- 90 percent of it’s maximum capacity, normally for one to five minutes, with short rest periods of a much less intense exercise or no exercise at all.
Training with a heavy bag is inherently a HIIT workout. To train on a punching bag correctly you are going to do “rounds” or intervals of punches, kicks, or a combination of both. If you hit the bag with intensity for at least a minute, you can get your heart rate up to 80-90 percent of it’s maximum potential– which is where your heart rate should be to get a true HIIT training.
The Asian Journal of Sports Medicine published a study in which 18 kickboxers, 19 years of age, had an average heart rate of 180 beats per minute after 3 two minute rounds. 180 beats per minute (BPM) would be a 90 percent maximum heart rate potential for the average 19 year old. This is great news since an 80-90 percent maximum heart rate is the sweet spot for HIIT! This is when you get into the zone to torch some major calories.
There are many different ways to do HIIT intervals. One common HIIT training is the 10 by 1. This workout includes 10 one-minute all out maximum intensity exercises each then followed by one minute of recovery. This interval type can be easily achieved in a bag drill, punching all out for 1 minute, then followed by the Ali Shuffle (scissoring the legs front to back on the balls of your feet) to recover for 1 minute.
Another great example of a HIIT training you can do with the bag is the 4 by 4. This includes a warmup, four 1-2 minute high intensity striking intervals on the punching bag with 3 minute rests between each, and a 5 minute cool down.
You can also do Tabatas when training on the bag. Tabatas are the most intense form of a HIIT workout. In a Tabata you would strike the bag in extreme bursts of 20 seconds, rest for 10 seconds, and then repeat 8 times. This short 4 minute long workout can be extremely effective if you do it right. Doing it right means truly pushing that heart rate to 80-90 percent of your max for the entire 20 seconds every time.
It’s difficult to know if your heart rate is on target. The best way to measure your heart rate and stay in the guidelines, is to get a really good heart rate monitor like the Polar H10. I like this one because it’s known be really accurate. You can check the price here: Polar H10 Heart Rate Monitor.
If You’re Hitting the Bag to Compete
There are several ways to train for competition in boxing and kickboxing. One technique is to include rounds on the bag that correspond to the duration of the matches you will be competing in.
For instance, if your rounds in your matches will be 3 minutes long, you can do drills on the bag for 3 minutes, then rest for 1-2 minutes. Start with 3-5 rounds and increase as you build stamina. Do not continue if you are exhausted, as this will cause your form to diminish and will be an injury waiting to happen.
If You’re Training to Increase Endurance
In professional boxing, rounds last for 3 minutes. In armature boxing rounds last for 2 minutes. Some boxers and kickboxers prefer to “overcondition” by increasing their bag training time to a minute or two longer than what their competition match would require.
So for example, if you were going to have 3 minute rounds in a match, you would train on the bag for 4 minute rounds. This way you build endurance to beyond what will be required when you compete.
If You’re Hitting the Bag to Increase Speed and Power
Another approach to conditioning for a match is to increase intensity rather than time on the bag. Rather than upping the length of time in a round, or increasing the number of rounds, instead push your intensity to the max throughout a shorter round.
This can be accomplished in an Olympic drill, also called a “punch-out” drill. In these drills you will throw an explosive string of punches for 15-60 seconds without resting. This extreme type of training on the heavy bag will prepare you to throw quick forceful punches in your matches.
If You’re Training to Improve Skill and Technique
If you are using the punching bag to improve specific punches or kicks, try repeating the specific skill you’re working on 50 times or more on one side and then do the same on the other side. Take it slow and easy with this drill to ensure your form is as perfect as you can get it on every strike.
Can You Hit the Heavy Bag Everyday?
Overtraining is a the highway to injury. Your muscles, nerves, bones, and connective tissue need rest in order to recover after an intense workout on the heavy bag. Neglecting to give your body a day of rest between trainings greatly increases your chance of injury. Hitting a punching bag everyday should be avoided to ensure your body will have the break necessary to repair.
The only time you could consider hitting the bag on a daily basis would be when you are focusing purely on technique, therefore practicing your strikes slowly, with little to no intensity.
Don’t Forget the Warm Up
Speaking of avoiding injuries, in any bag workout always start with a 5-10 minute warm up including a combination of conditioning and strength exercises that will activate and prepare your muscles for the beating they’ll take. End with a 5-10 minute cool down that includes stretching all the major muscle groups.
The Best All Around Punching Bag Training
The most effective bag training for competitive kickboxing and boxing will combine all of the different drills mentioned above. By combining over-conditioning drills, olympic punch-out drills, and technique specific drills you will increase your endurance, speed, power and skill. Try mixing these up by focusing on endurance one day, speed and power another day, and technique on a different day.
So here we have it, the perfect punching bag workout!
Three non-consecutive days a week for 30-60 minutes:
- 10 minute warm up
- Day 1- “over-conditioning” drills
- Day 2- Olympic punch-out drills
- Day 3- Technique/skill driven drills
- 10 minute cool down with stretching
A Few Tips for Beginner Boxers and Kickboxers
If you are a beginner, start with implementing several days of technique/skill driven drills. Take a few classes, get a trainer, or at least watch some good videos to learn proper form.
I love kickboxing at home, but having a professional give you feedback on your technique for at least few weeks is always really beneficial to avoid getting into bad habits or hurting yourself. Take it slow in the beginning and focus on proper form. Once you have the techniques down you can start to work more on power and speed.