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There's Nothing Like A Swift Kick To The Bag

I wish I had a dollar for every person who
asked				hit back!" The heavy bag is a big,
				unresponsive
me how to improve his or her self-defense
skills				target. Because of this, it's possible to
				develop
and fight-related fitness. They want
something				bad habits that can carry over to sparring
				or
they can do at home, by themselves and on a
				fighting. Keep your hands up and protect
consistent basis.These people range from				yourself
dedicated martial
				at all times. Move into range, hit the bag
artists, to seminar candidates, to people				and
just looking for
				then move out again. Imagine the bag is a
a fun and functional way to tone up their				living,
body
				breathing opponent attempting to hit you.* *
and build their confidence. One of the best				Pushing instead of hitting the Bag * *A
solutions				common mistake when hitting the bag is to

I have to offer is heavy bag training.A				follow through too deeply and push, rather
heavy bag is a stuffed bag weighing 40 to 100				than

lbs. It is suspended from the ceiling so it				hit, it. A punch or kick accelerates from
can				the

be punched and kicked.Properly conducted,				time you initiate it until it's fully
heavy bag training can				extended.

improve your self-defense ability, your				The further a limb moves, the faster and the
health, fitness				more

and sense of well being. However, if done				powerful it will be. Strike the bag at a
improperly				point

it can be counter productive and injurious.				near full extension. Penetrate the bag no
The				more

goalof this article is to tell you how to				than a few inches beyond it's surface and
use the				try to

heavy bag as a safe, effective training tool				generate a clean "popping" sound on impact.
and how to				Take

avoid dangers and pitfalls of training				care however, never to lock out or hyper
improperly.BENEFITS OF HEAVY BAG TRAINING				extend
Self-defense Qualities Obviously, hitting a
heavy bag is nothing like a				your joints on impact or if you miss the
				bag.* * Holding your breath * *When people
real fight. However, it does develop fight-				exert themselves, they tend to hold

related qualities that are indispensable in				their breath. This is a bad habit. First of
				all
personal combat. It can hone your strikes
and				it reduces your endurance by starving your
				body
kicks into devastating self-defense
weapons.The strikes and kicks most applicable				of oxygen when it needs it most. Secondly,
to hitting				you

the heavy bag are classified as "gross motor				increase thoracic pressure and can injure

skills." Gross motor skills are simple,				yourself. ("blow a nut" in layman's terms)
large				Exhale

muscle actions that don't deteriorate under				as you strike or kick. This prevents breath

stress. In fact, the jolt of adrenaline from				holding and enhances power by tensing the
the				muscles

fear or anger, likely to accompany a				of your torso.DESIGNING A HEAVY BAG ROUTINE
combative				It's difficult to teach physical skills in an

situation, will enhance your				article. Obviously, your best bet to
performance.Impact training contributes to a				establish a
healthy "Hit
				good training program is to seek the
Psychology." I use this term to describe				guidance of
people's
				a qualified coach or instructor. However,
willingness to hit and be hit in order to				many of
protect
				you reading this article are martial art
themselves. Believe it or not, many people				students
are
				or have taken self-defense training
reluctant to defend themselves. Those who				before.If this is the case, you probably have
lack				the basic

confidence in their ability to influence the				striking skills you need to workout on a
				heavy
outcome of their situation, perform poorly
under				bag. If you haven't hit a heavy bag before,
				take
stress.Proper impact training (hitting bags,
pads and				your time and use your head (to think, not
				to hit
partners) builds striking competence and
				the bag with!). Start gradually and figure
confidence that increases the effectiveness				it
of a physical
				out. It's not brain surgery! Here are some
response."Blitz" training, which I'll
describe later in				suggestions to designing a heavy bag
				routine.* * Always warm up and cool down. *
this article, can build mental tenacity. A				*Warming up improves performance and reduces
blitz
				injuries and post-exercise muscle soreness.
is an intense, rapid-fire barrage of strikes
and				Before exercising intensely, you should
				always
kicks intended to simulate the all out
aggression				work up a light sweat and engage in some
				basic
required during a confrontation.If you are
ever thrust into a situation where you				limbering exercises to increase blood flow,
				your
must fight for your life, you must do so
with				range of motion and to lubricate your
				joints.
every ounce of your being. In a situation
like				Jumping rope, running in place and shadow
				boxing
this, your greatest enemy is your desire to
give				for 10 to 15 minutes are excellent ways to
				begin
up. "Blitz" training builds both physical
and				a workout. (Note: don't do extensive
				stretching
mental stamina and the tenacity to keep gong
				during the warm up. It can compromise joint

until you succeed.Note: Blitz training				stability and make you more susceptible to
should not be incorporated
				injury. Leave vigorous stretching until the
unless you are in good health, have				end
developed a
				of your workout)Cooling down at the end of
solid conditioning base and have good				your workout

striking/kicking mechanics. To do so without				gradually returns your system (breathing,
the				heart

preliminary groundwork is inviting				rate, etc.) to a resting state. Never finish
injury.FITNESS BENEFITS OF HEAVY BAG TRAINING				an
A good heavy bag program strengthens your
				intense workout and then just plunk down on
cardiovascular system, tones and strengthens				the
your
				couch. The cool down is a time to work on
muscles, burns fat, increases bone density				your
and
				flexibility with stretching
connective tissue resilience. Not only can				exercises.STRUCTURING YOUR WORKOUT Basic
you				Punches and Kicks conducive to heavy bag

get into great shape, but you can develop				training include:=> Lead punch (jab)

functional self-defense qualities at the				=> Cross (reverse punch)
same
				=> Hook punch
time.By repeatedly striking and kicking the
bag, you				=> Uppercut

activate all of the major muscles groups in				=> Forearm/elbow strikes
your
				=> Round house kick
body. The arms, shoulders, waist, and leg
muscles				=> Front kick

must be coordinated and conditioned.This				=> Back kick
training also builds athletic qualities such
				=> Knee strikeREP-BASED TRAINING: Identify
as speed, power, balance, timing, and				the basic strikes,

coordination.STRESS MANAGEMENT BENEFITS OF				kicks and combinations you want to train.
HEAVY BAG TRAINING Evolution has wired our				Perform
brains and our bodies
				sets and reps of each. For example, execute
for survival. At the first detection of				two
danger,
				sets of 20 lead punches, three sets of 20
the "fight or flight response" kicks in. A
host				roundhouse kicks, etc. Rest long enough
				between
of physiological changes occur intended to
				sets to catch your breath and move on to the
prepare us to fight aggressively or run like				next
the
				set.TIME-BASED TRAINING: Another excellent
wind.In a survival situation this is a good				way to
thing.
				train is to work for a time limit or set
However, in modern society, this same				number
response
				of rounds. For example, execute either
can be activated over and over in situations				random
that
				strikes and kicks or pre-determined
don't merit a simple solution like fighting				combinations
or
				continuously for 2 to 3 minute rounds with
running away. A hectic day of deadlines,				1-
traffic
				minute rest period in between.CIRCUIT
jams, frustrations, and personal conflicts				TRAINING: If you are already in good
fires
				shape, consider alternating your bag work
off the fight or flight response and				with
pollutes our
				other exercises to form a circuit. However,
body with the toxic byproducts of				don't
stress.Physical action is required to flush
this "fight				alternate with weight lifting exercises
				because
or flight residue" out of our bodies before
it				the muscle fatigue will make you more
				susceptible
compromises our health and immune system.
				to injury. Here is an example. Alternate 3-5
Vigorous exercise, such as heavy bag
training,				minutes of jumping rope with 3-5 minutes of
				bag
simulates the exertion needed to burn off
this				work. Complete as many cycles as you need to
				get
residue and return the mind and body to a
				a good workout.BLITZ TRAINING: Blitz
healthier state. That's why bag work is an				training should be

excellent way to manage stress. It satisfies				reserved for those who have establish a high
the
				level of fitness and proper striking and
body's inherent need to fight.HEAVY BAG WORK				kicking
IS FUN! The final benefit is that heavy bag
training is				mechanics. This training involves intense,
				rapid-
fun! Crank up the stereo, imagine the bag
was				fire barrages of strikes and kicks for a
				time
your worst enemy (if you have one) and blast
				limit (15 to 30 seconds) or a rep goal (20
away. You'll be dripping with sweat, huffing				to 30
and
				repetitions of a combination). This training
puffing and feeling rejuvenated in no				is
time!** HEAVY BAG PRECAUTIONS **Any form
of exercise, if taken to extremes, can				as mental as it is physical.There are
				significant benefits to this
be counterproductive and risky. Heavy bag
				"stop/start" or interval-based training. You
training is intended to build you up, make
you				exert yourself for a brief, intense period,

strong, fit and healthy. Improperly done, it				recover, and then exert yourself again. This
can
				training improves your ability to recover
produce the opposite results.People who run
too much get shin splints and bad				quickly, increases the efficiency of your

knees. Impatient weight lifters strain				muscular and anaerobic energy systems and
muscles
				elevates your metabolism (burning body fat)
and damage joints. That doesn't make those				for

activities bad. Over zealous exercise can be				several hours after your workout.FREQUENCY
				AND INTENSITY Heavy bag training, like other
worse than none at all. Bag work is no				forms of
different.
				exercises, stresses the body. Training too
If you train moderately, execute your
techniques				intensely can surpass the body's (joints,

with proper form and apply some common				tendons, ligaments, muscles, nervous system)
sense, you
				ability to recover. I recommend that heavy
can maximize these benefits and minimize the				bag

dangers.AVOIDING TRAINING-RELATED INJURIES				training be limited to 2 or 3 times per
There are two types of athletic injuries				week. The

associated with physical activity: chronic				more intensely you train, the more time off
and				you

acute. Chronic injuries develop and last				should take between workouts. It is a good
over an				idea

extended period. Training improperly, too				to alternate intense workouts with easier
				ones.In terms of intensity, keep in mind that
intensely, or too often causes them. When				your
your
				tendons and connective tissues need more
body is stressed through exercise, it must				time to
be
				develop than your muscles. Therefore, the
given time to recover and rebuild itself in				speed
order
				and power for your strikes and kicks can
to become more efficient.When you train too				increase
hard, or rest insufficiently
				disproportionately to the development of
between workouts, you will develop				those
overtraining
				structures. Start your training moderately
injuries. People don't realize that muscles				with
adapt
				light to medium power hits and concentrate
faster than the connective structures that				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 you
tendons,				can.REQUIRED EQUIPMENT First and foremost,
				you need a heavy bag and a
ligaments and joints. That translates to
torn				place to hang it. Usually, the main beam in
				your
muscles, chronic joint pain, and even
permanent				basement will do nicely. Just screw in a
				heavy-
injuries that defeat the purpose of training
				duty eyehook that will support the weight of
				the
in the first place!Acute injuries, like a
twisted ankle, a sprained				bag. Some people buy or build a metal
				bracket
wrist or a broken bone, happen suddenly.
These				that can be anchored into a wall to hang the
				bag
injuries can be minimized with good
equipment,				from.Heavy bags are made of canvass, vinyl,
				leather,
proper form and common sense. ALWAYS
emphasize				etc. They range in size and weight from 40
				to 100
technique ahead of speed and power.In fact,
there is no need to pound on the heavy				lbs. The size and style you buy is a matter
				of
bag as hard as you can. Focus on proper body
				personal preference and how much you are
				willing
mechanics and the speed and power will take
care				to spend. A decent heavy bag will run you
				around
of themselves. Start slowly and let your
speed				$100.You will need to protect your hands
				with a good
and power build gradually. Allow your body
time				pair of boxing or bag gloves. Don't skimp
				here.
to adapt and become more resilient.AVOIDING
BAD HEAVY BAG HABITS I've seen it a million				Buy the best you can afford. I compare cheap
times. When you put
				gloves with jogging in inadequate running
something in front of someone to hit, his or				shoes.
her
				It's not worth it to save a few bucks and
picture-perfect striking skills go out the				end up

window. Punches are drawn back like the wind				injured. I prefer a sturdy pair of 16-ounce
up
				boxing gloves for bag work. The additional
of a big league pitcher. Feet come off the
floor.				padding not only protects your hands but
				reduces
Body parts are contorted. Grunts and farts
erupt				the trauma to wrist, elbow and shoulder
				joints.
as the striker's face contorts beyond
				Bag gloves have less padding and therefore
recognition. He hurls himself in the general				are

vicinity of the target, trying to give it				harder on your hands and joints.Many people
				wrap their hands for added
everything he's got. He usually misses! Not
a				protection with the cotton wraps that boxers
				use.
very practical skill, is it?HERE ARE SOME
"BAD BAG HABITS" TO AVOID: * * Exaggerating				Others feel that if you need to wrap your
your movements in an attemptto hit harder * *				hands

				you are probably hitting too hard. Remember
				that
Always concentrate on "clean" and proper
body				the leading injury sustained in a street
				fight is
mechanics when training. Don't think that
sloppy				broken hands! It is better to punch smart
				and
movements allow you to hit harder. It only
				accurately than just hard. I don't wrap my
increases injuries and develops striking				hands
skills
				when I do bag work.CONCLUSION I wrote this
that you couldn't land if your life depended				article because of enquires I've
on
				had over the years about self-directed
it. When you focus exclusively on hitting				training
hard,
				and how to hit the heavy bag. Bag work is
you forget everything else. Hit properly and				one of
the
				my favorite training activities. If you are
power will take care of itself.* *
Telegraphing your techniques * *Telegraphing				looking for an excellent, total body workout
a punch or kick means giving				that

obvious preparatory signals prior to				will not only condition your body but also
throwing it.
				enhance your ability to protect it, give
An example is cocking your fist back before				heavy

throwing a punch. Because the heavy bag in				bag training a try. Just take your time, use
an				your

inanimate mass, it's easy to forget the				common sense and have fun!Randy LaHaie

importance of being able to hit your				LaHaie is the president of Protective
opponent				Strategies and has been teaching
				reality-based
without signaling your intentions.* * Not
protecting yourself at all times * *To				self-defense for over 30 years.
paraphrase the late Bruce Lee, "Bags don't

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Become a master in martial arts

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There's Nothing Like A Swift Kick To The Bag

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