HBT 4302 - Heavy Bag Training Spring 09
This thread will be a place that I submit my heavy bag training during the spring 2009.

I'm a Senior at the University of Houston Downtown and I have been visiting the gym whenever I have free time. Upstairs they have a dance studio with mirrors and to my pleasant surprise a red heavy bag. We'll call him Fred. I've been visiting Fred for almost 4 years now but i've neglected him. Usually I train on the free weights downstairs then come upstairs afterwards and say hello to him for a minute or two then leave for class.


Mondays and Wednesday are my school days and I have a 1.5 hour break in between classes at night. I have decide to let Fred tutor me in a class called HBT 4302 Heavy Bag Training. So on those days i'll be spending a majority of my time with Fred.

My goal for 2009 is to work on increasing my stamina and explosive power. - Eventually run a 6 minute mile.
- Increase my power and speed throughout a 3 minute round.
- Refine my technique (Video Tool)

I am going to take a sample workout from Rosstraining.com Intensifying the Heavybag

Monday workout:

4 x 3-minute rounds – Skill emphasis
4 x 30-second punch-out drills
Finish with 1 x 3-minute round

Quote:
Originally Posted by rosstraining.com
This routine will begin with four traditional rounds of bag work. Your focus should be on skill development. Throw combinations, moving left to right, and right to left. Integrate head movement, feints, and combination punching. Rest one-minute between rounds.

After four rounds are complete, proceed with four punch-out drills. Each drill will consist of one non-stop combination, thrown with maximum speed and power. Allow one-minute of rest between drills.

Finish with one round of traditional bag work.
I will probably follow this up downstairs for a couple of circuits that will change every week

DB Swings x 30 seconds
2 below fatigue Weighted Pull Ups (Whatever is in my backpack)
10 Weighted Burpees (Whatever is in my backpack)
10 Weighted Plyo Pushups (Whatever is in my backpack)

Repeat 3 times 60 second rest in between.

Wednesday Workout:

10 x 1-minute power boxing

Quote:
Originally Posted by rosstraining.com
Once again, you can incorporate variety into a power boxing routine. This workout will equate to 10-minutes of max-effort punching. These workouts provide obvious benefits when training to increase power and anaerobic endurance. You will train the body to throw power punches round after round. Increased punching power plus increased punch output is a dangerous combination.
Will start this at 30 second rest in between then shorten as the semester goes on.

Follow this up downstairs with power lifting exercises:

80 to 90% 1RM
5 x 5 One Arm DB Snatch (L) (R)
5 x 5 One Leg squat
5 x 5 Ham/Glute Raise (L) (R)
5 x 5 One Arm DB bench Press (L) (R)
5 x 5 Weighted Pull ups (Whatever is in my back pack)

Rest a minute and a half after each exercise goal to finish within 40 minutes.

...weight lifting will change every week