| I wish I had a dollar for every person
| |
| | opponent
|
| who asked
| |
| | without signaling your intentions.* *
|
| me how to improve his or her
| |
| | Not protecting yourself at all times *
|
| self-defense skills
| |
| | *To paraphrase the late Bruce Lee, "Bags
|
| and fight-related fitness. They want
| |
| | don't
|
| something
| |
| | hit back!" The heavy bag is a big,
|
| they can do at home, by themselves and
| |
| | unresponsive
|
| on a
| |
| | target. Because of this, it's possible
|
| consistent basis.These people range from
| |
| | to develop
|
| dedicated martial
| |
| | bad habits that can carry over to
|
| artists, to seminar candidates, to
| |
| | sparring or
|
| people just looking for
| |
| | fighting. Keep your hands up and protect
|
| a fun and functional way to tone up
| |
| | yourself
|
| their body
| |
| | at all times. Move into range, hit the
|
| and build their confidence. One of the
| |
| | bag and
|
| best solutions
| |
| | then move out again. Imagine the bag is
|
| I have to offer is heavy bag training.A
| |
| | a living,
|
| heavy bag is a stuffed bag weighing 40 to
| |
| | breathing opponent attempting to hit
|
| 100
| |
| | you.* * Pushing instead of hitting the
|
| lbs. It is suspended from the ceiling so
| |
| | Bag * *A common mistake when hitting the
|
| it can
| |
| | bag is to
|
| be punched and kicked.Properly
| |
| | follow through too deeply and push,
|
| conducted, heavy bag training can
| |
| | rather than
|
| improve your self-defense ability, your
| |
| | hit, it. A punch or kick accelerates
|
| health, fitness
| |
| | from the
|
| and sense of well being. However, if
| |
| | time you initiate it until it's fully
|
| done improperly
| |
| | extended.
|
| it can be counter productive and
| |
| | The further a limb moves, the faster and
|
| injurious. The
| |
| | the more
|
| goalof this article is to tell you how
| |
| | powerful it will be. Strike the bag at a
|
| to use the
| |
| | point
|
| heavy bag as a safe, effective training
| |
| | near full extension. Penetrate the bag
|
| tool and how to
| |
| | no more
|
| avoid dangers and pitfalls of training
| |
| | than a few inches beyond it's surface
|
| improperly.BENEFITS OF HEAVY BAG TRAINING
| |
| | and try to
|
| Self-defense Qualities Obviously, hitting
| |
| | generate a clean "popping" sound on
|
| a heavy bag is nothing like a
| |
| | impact. Take
|
| real fight. However, it does develop
| |
| | care however, never to lock out or hyper
|
| fight-
| |
| | extend
|
| related qualities that are indispensable
| |
| | your joints on impact or if you miss the
|
| in
| |
| | bag.* * Holding your breath * *When
|
| personal combat. It can hone your
| |
| | people exert themselves, they tend to
|
| strikes and
| |
| | hold
|
| kicks into devastating self-defense
| |
| | their breath. This is a bad habit. First
|
| weapons.The strikes and kicks most
| |
| | of all
|
| applicable to hitting
| |
| | it reduces your endurance by starving
|
| the heavy bag are classified as "gross
| |
| | your body
|
| motor
| |
| | of oxygen when it needs it most.
|
| skills." Gross motor skills are simple,
| |
| | Secondly, you
|
| large
| |
| | increase thoracic pressure and can
|
| muscle actions that don't deteriorate
| |
| | injure
|
| under
| |
| | yourself. ("blow a nut" in layman's
|
| stress. In fact, the jolt of adrenaline
| |
| | terms) Exhale
|
| from the
| |
| | as you strike or kick. This prevents
|
| fear or anger, likely to accompany a
| |
| | breath
|
| combative
| |
| | holding and enhances power by tensing
|
| situation, will enhance your
| |
| | the muscles
|
| performance.Impact training contributes
| |
| | of your torso.DESIGNING A HEAVY BAG
|
| to a healthy "Hit
| |
| | ROUTINE It's difficult to teach physical
|
| Psychology." I use this term to describe
| |
| | skills in an
|
| people's
| |
| | article. Obviously, your best bet to
|
| willingness to hit and be hit in order
| |
| | establish a
|
| to protect
| |
| | good training program is to seek the
|
| themselves. Believe it or not, many
| |
| | guidance of
|
| people are
| |
| | a qualified coach or instructor.
|
| reluctant to defend themselves. Those
| |
| | However, many of
|
| who lack
| |
| | you reading this article are martial art
|
| confidence in their ability to influence
| |
| | students
|
| the
| |
| | or have taken self-defense training
|
| outcome of their situation, perform
| |
| | before.If this is the case, you probably
|
| poorly under
| |
| | have the basic
|
| stress.Proper impact training (hitting
| |
| | striking skills you need to workout on a
|
| bags, pads and
| |
| | heavy
|
| partners) builds striking competence and
| |
| | bag. If you haven't hit a heavy bag
|
| confidence that increases the
| |
| | before, take
|
| effectiveness of a physical
| |
| | your time and use your head (to think,
|
| response."Blitz" training, which I'll
| |
| | not to hit
|
| describe later in
| |
| | the bag with!). Start gradually and
|
| this article, can build mental tenacity.
| |
| | figure it
|
| A blitz
| |
| | out. It's not brain surgery! Here are
|
| is an intense, rapid-fire barrage of
| |
| | some
|
| strikes and
| |
| | suggestions to designing a heavy bag
|
| kicks intended to simulate the all out
| |
| | routine.* * Always warm up and cool down.
|
| aggression
| |
| | * *Warming up improves performance and
|
| required during a confrontation.If you
| |
| | reduces
|
| are ever thrust into a situation where
| |
| | injuries and post-exercise muscle
|
| you
| |
| | soreness.
|
| must fight for your life, you must do so
| |
| | Before exercising intensely, you should
|
| with
| |
| | always
|
| every ounce of your being. In a
| |
| | work up a light sweat and engage in some
|
| situation like
| |
| | basic
|
| this, your greatest enemy is your desire
| |
| | limbering exercises to increase blood
|
| to give
| |
| | flow, your
|
| up. "Blitz" training builds both
| |
| | range of motion and to lubricate your
|
| physical and
| |
| | joints.
|
| mental stamina and the tenacity to keep
| |
| | Jumping rope, running in place and
|
| gong
| |
| | shadow boxing
|
| until you succeed.Note: Blitz training
| |
| | for 10 to 15 minutes are excellent ways
|
| should not be incorporated
| |
| | to begin
|
| unless you are in good health, have
| |
| | a workout. (Note: don't do extensive
|
| developed a
| |
| | stretching
|
| solid conditioning base and have good
| |
| | during the warm up. It can compromise
|
| striking/kicking mechanics. To do so
| |
| | joint
|
| without the
| |
| | stability and make you more susceptible
|
| preliminary groundwork is inviting
| |
| | to
|
| injury.FITNESS BENEFITS OF HEAVY BAG
| |
| | injury. Leave vigorous stretching until
|
| TRAINING A good heavy bag program
| |
| | the end
|
| strengthens your
| |
| | of your workout)Cooling down at the end
|
| cardiovascular system, tones and
| |
| | of your workout
|
| strengthens your
| |
| | gradually returns your system
|
| muscles, burns fat, increases bone
| |
| | (breathing, heart
|
| density and
| |
| | rate, etc.) to a resting state. Never
|
| connective tissue resilience. Not only
| |
| | finish an
|
| can you
| |
| | intense workout and then just plunk down
|
| get into great shape, but you can
| |
| | on the
|
| develop
| |
| | couch. The cool down is a time to work
|
| functional self-defense qualities at the
| |
| | on your
|
| same
| |
| | flexibility with stretching
|
| time.By repeatedly striking and kicking
| |
| | exercises.STRUCTURING YOUR WORKOUT Basic
|
| the bag, you
| |
| | Punches and Kicks conducive to heavy bag
|
| activate all of the major muscles groups
| |
| | training include:=> Lead punch (jab)
|
| in your
| |
| | => Cross (reverse punch)
|
| body. The arms, shoulders, waist, and
| |
| | => Hook punch
|
| leg muscles
| |
| | => Uppercut
|
| must be coordinated and conditioned.This
| |
| | => Forearm/elbow strikes
|
| training also builds athletic qualities
| |
| | => Round house kick
|
| such
| |
| | => Front kick
|
| as speed, power, balance, timing, and
| |
| | => Back kick
|
| coordination.STRESS MANAGEMENT BENEFITS
| |
| | => Knee strikeREP-BASED TRAINING:
|
| OF HEAVY BAG TRAINING Evolution has wired
| |
| | Identify the basic strikes,
|
| our brains and our bodies
| |
| | kicks and combinations you want to
|
| for survival. At the first detection of
| |
| | train. Perform
|
| danger,
| |
| | sets and reps of each. For example,
|
| the "fight or flight response" kicks in.
| |
| | execute two
|
| A host
| |
| | sets of 20 lead punches, three sets of
|
| of physiological changes occur intended
| |
| | 20
|
| to
| |
| | roundhouse kicks, etc. Rest long enough
|
| prepare us to fight aggressively or run
| |
| | between
|
| like the
| |
| | sets to catch your breath and move on to
|
| wind.In a survival situation this is a
| |
| | the next
|
| good thing.
| |
| | set.TIME-BASED TRAINING: Another
|
| However, in modern society, this same
| |
| | excellent way to
|
| response
| |
| | train is to work for a time limit or set
|
| can be activated over and over in
| |
| | number
|
| situations that
| |
| | of rounds. For example, execute either
|
| don't merit a simple solution like
| |
| | random
|
| fighting or
| |
| | strikes and kicks or pre-determined
|
| running away. A hectic day of deadlines,
| |
| | combinations
|
| traffic
| |
| | continuously for 2 to 3 minute rounds
|
| jams, frustrations, and personal
| |
| | with 1-
|
| conflicts fires
| |
| | minute rest period in between.CIRCUIT
|
| off the fight or flight response and
| |
| | TRAINING: If you are already in good
|
| pollutes our
| |
| | shape, consider alternating your bag
|
| body with the toxic byproducts of
| |
| | work with
|
| stress.Physical action is required to
| |
| | other exercises to form a circuit.
|
| flush this "fight
| |
| | However, don't
|
| or flight residue" out of our bodies
| |
| | alternate with weight lifting exercises
|
| before it
| |
| | because
|
| compromises our health and immune
| |
| | the muscle fatigue will make you more
|
| system.
| |
| | susceptible
|
| Vigorous exercise, such as heavy bag
| |
| | to injury. Here is an example. Alternate
|
| training,
| |
| | 3-5
|
| simulates the exertion needed to burn
| |
| | minutes of jumping rope with 3-5 minutes
|
| off this
| |
| | of bag
|
| residue and return the mind and body to
| |
| | work. Complete as many cycles as you
|
| a
| |
| | need to get
|
| healthier state. That's why bag work is
| |
| | a good workout.BLITZ TRAINING: Blitz
|
| an
| |
| | training should be
|
| excellent way to manage stress. It
| |
| | reserved for those who have establish a
|
| satisfies the
| |
| | high
|
| body's inherent need to fight.HEAVY BAG
| |
| | level of fitness and proper striking and
|
| WORK IS FUN! The final benefit is that
| |
| | kicking
|
| heavy bag training is
| |
| | mechanics. This training involves
|
| fun! Crank up the stereo, imagine the
| |
| | intense, rapid-
|
| bag was
| |
| | fire barrages of strikes and kicks for a
|
| your worst enemy (if you have one) and
| |
| | time
|
| blast
| |
| | limit (15 to 30 seconds) or a rep goal
|
| away. You'll be dripping with sweat,
| |
| | (20 to 30
|
| huffing and
| |
| | repetitions of a combination). This
|
| puffing and feeling rejuvenated in no
| |
| | training is
|
| time!**** HEAVY BAG PRECAUTIONS ****Any
| |
| | as mental as it is physical.There are
|
| form of exercise, if taken to extremes,
| |
| | significant benefits to this
|
| can
| |
| | "stop/start" or interval-based training.
|
| be counterproductive and risky. Heavy
| |
| | You
|
| bag
| |
| | exert yourself for a brief, intense
|
| training is intended to build you up,
| |
| | period,
|
| make you
| |
| | recover, and then exert yourself again.
|
| strong, fit and healthy. Improperly
| |
| | This
|
| done, it can
| |
| | training improves your ability to
|
| produce the opposite results.People who
| |
| | recover
|
| run too much get shin splints and bad
| |
| | quickly, increases the efficiency of
|
| knees. Impatient weight lifters strain
| |
| | your
|
| muscles
| |
| | muscular and anaerobic energy systems
|
| and damage joints. That doesn't make
| |
| | and
|
| those
| |
| | elevates your metabolism (burning body
|
| activities bad. Over zealous exercise
| |
| | fat) for
|
| can be
| |
| | several hours after your
|
| worse than none at all. Bag work is no
| |
| | workout.FREQUENCY AND INTENSITY Heavy bag
|
| different.
| |
| | training, like other forms of
|
| If you train moderately, execute your
| |
| | exercises, stresses the body. Training
|
| techniques
| |
| | too
|
| with proper form and apply some common
| |
| | intensely can surpass the body's
|
| sense, you
| |
| | (joints,
|
| can maximize these benefits and minimize
| |
| | tendons, ligaments, muscles, nervous
|
| the
| |
| | system)
|
| dangers.AVOIDING TRAINING-RELATED
| |
| | ability to recover. I recommend that
|
| INJURIES There are two types of athletic
| |
| | heavy bag
|
| injuries
| |
| | training be limited to 2 or 3 times per
|
| associated with physical activity:
| |
| | week. The
|
| chronic and
| |
| | more intensely you train, the more time
|
| acute. Chronic injuries develop and last
| |
| | off you
|
| over an
| |
| | should take between workouts. It is a
|
| extended period. Training improperly,
| |
| | good idea
|
| too
| |
| | to alternate intense workouts with
|
| intensely, or too often causes them.
| |
| | easier ones.In terms of intensity, keep
|
| When your
| |
| | in mind that your
|
| body is stressed through exercise, it
| |
| | tendons and connective tissues need more
|
| must be
| |
| | time to
|
| given time to recover and rebuild itself
| |
| | develop than your muscles. Therefore,
|
| in order
| |
| | the speed
|
| to become more efficient.When you train
| |
| | and power for your strikes and kicks can
|
| too hard, or rest insufficiently
| |
| | increase
|
| between workouts, you will develop
| |
| | disproportionately to the development of
|
| overtraining
| |
| | those
|
| injuries. People don't realize that
| |
| | structures. Start your training
|
| muscles adapt
| |
| | moderately with
|
| faster than the connective structures
| |
| | light to medium power hits and
|
| that
| |
| | concentrate on
|
| support them.Your speed and power
| |
| | proper body mechanics. There is little
|
| development can quickly
| |
| | benefit to
|
| surpass the resilience of your bones,
| |
| | continuously pounding the bag as hard as
|
| tendons,
| |
| | you can.REQUIRED EQUIPMENT First and
|
| ligaments and joints. That translates to
| |
| | foremost, you need a heavy bag and a
|
| torn
| |
| | place to hang it. Usually, the main beam
|
| muscles, chronic joint pain, and even
| |
| | in your
|
| permanent
| |
| | basement will do nicely. Just screw in a
|
| injuries that defeat the purpose of
| |
| | heavy-
|
| training
| |
| | duty eyehook that will support the
|
| in the first place!Acute injuries, like
| |
| | weight of the
|
| a twisted ankle, a sprained
| |
| | bag. Some people buy or build a metal
|
| wrist or a broken bone, happen suddenly.
| |
| | bracket
|
| These
| |
| | that can be anchored into a wall to hang
|
| injuries can be minimized with good
| |
| | the bag
|
| equipment,
| |
| | from.Heavy bags are made of canvass,
|
| proper form and common sense. ALWAYS
| |
| | vinyl, leather,
|
| emphasize
| |
| | etc. They range in size and weight from
|
| technique ahead of speed and power.In
| |
| | 40 to 100
|
| fact, there is no need to pound on the
| |
| | lbs. The size and style you buy is a
|
| heavy
| |
| | matter of
|
| bag as hard as you can. Focus on proper
| |
| | personal preference and how much you are
|
| body
| |
| | willing
|
| mechanics and the speed and power will
| |
| | to spend. A decent heavy bag will run
|
| take care
| |
| | you around
|
| of themselves. Start slowly and let your
| |
| | $100.You will need to protect your hands
|
| speed
| |
| | with a good
|
| and power build gradually. Allow your
| |
| | pair of boxing or bag gloves. Don't
|
| body time
| |
| | skimp here.
|
| to adapt and become more
| |
| | Buy the best you can afford. I compare
|
| resilient.AVOIDING BAD HEAVY BAG HABITS
| |
| | cheap
|
| I've seen it a million times. When you
| |
| | gloves with jogging in inadequate
|
| put
| |
| | running shoes.
|
| something in front of someone to hit,
| |
| | It's not worth it to save a few bucks
|
| his or her
| |
| | and end up
|
| picture-perfect striking skills go out
| |
| | injured. I prefer a sturdy pair of
|
| the
| |
| | 16-ounce
|
| window. Punches are drawn back like the
| |
| | boxing gloves for bag work. The
|
| wind up
| |
| | additional
|
| of a big league pitcher. Feet come off
| |
| | padding not only protects your hands but
|
| the floor.
| |
| | reduces
|
| Body parts are contorted. Grunts and
| |
| | the trauma to wrist, elbow and shoulder
|
| farts erupt
| |
| | joints.
|
| as the striker's face contorts beyond
| |
| | Bag gloves have less padding and
|
| recognition. He hurls himself in the
| |
| | therefore are
|
| general
| |
| | harder on your hands and joints.Many
|
| vicinity of the target, trying to give
| |
| | people wrap their hands for added
|
| it
| |
| | protection with the cotton wraps that
|
| everything he's got. He usually misses!
| |
| | boxers use.
|
| Not a
| |
| | Others feel that if you need to wrap
|
| very practical skill, is it?HERE ARE
| |
| | your hands
|
| SOME "BAD BAG HABITS" TO AVOID: * *
| |
| | you are probably hitting too hard.
|
| Exaggerating your movements in an
| |
| | Remember that
|
| attemptto hit harder * *
| |
| | the leading injury sustained in a street
|
|
| |
| | fight is
|
| Always concentrate on "clean" and proper
| |
| | broken hands! It is better to punch
|
| body
| |
| | smart and
|
| mechanics when training. Don't think
| |
| | accurately than just hard. I don't wrap
|
| that sloppy
| |
| | my hands
|
| movements allow you to hit harder. It
| |
| | when I do bag work.CONCLUSION I wrote
|
| only
| |
| | this article because of enquires I've
|
| increases injuries and develops striking
| |
| | had over the years about self-directed
|
| skills
| |
| | training
|
| that you couldn't land if your life
| |
| | and how to hit the heavy bag. Bag work
|
| depended on
| |
| | is one of
|
| it. When you focus exclusively on
| |
| | my favorite training activities. If you
|
| hitting hard,
| |
| | are
|
| you forget everything else. Hit properly
| |
| | looking for an excellent, total body
|
| and the
| |
| | workout that
|
| power will take care of itself.* *
| |
| | will not only condition your body but
|
| Telegraphing your techniques *
| |
| | also
|
| *Telegraphing a punch or kick means
| |
| | enhance your ability to protect it, give
|
| giving
| |
| | heavy
|
| obvious preparatory signals prior to
| |
| | bag training a try. Just take your time,
|
| throwing it.
| |
| | use your
|
| An example is cocking your fist back
| |
| | common sense and have fun!Randy LaHaie
|
| before
| |
| | LaHaie is the president of Protective
|
| throwing a punch. Because the heavy bag
| |
| | Strategies and has been teaching
|
| in an
| |
| | reality-based
|
| inanimate mass, it's easy to forget the
| |
| | self-defense for over 30 years.
|
| importance of being able to hit your
| |
| |
|
