There's Nothing Like A Swift Kick To The Bag

I wish I had a dollar for every person who askedhit back!" The heavy bag is a big, unresponsive
me how to improve his or her self-defense skillstarget. Because of this, it's possible to develop
and fight-related fitness. They want somethingbad habits that can carry over to sparring or
they can do at home, by themselves and on afighting. Keep your hands up and protect yourself
consistent basis.These people range fromat all times. Move into range, hit the bag and
dedicated martialthen move out again. Imagine the bag is a living,
artists, to seminar candidates, to people justbreathing opponent attempting to hit you.* *
looking forPushing instead of hitting the Bag * *A common
a fun and functional way to tone up their bodymistake when hitting the bag is to
and build their confidence. One of the bestfollow through too deeply and push, rather than
solutionshit, it. A punch or kick accelerates from the
I have to offer is heavy bag training.A heavytime you initiate it until it's fully extended.
bag is a stuffed bag weighing 40 to 100The further a limb moves, the faster and the
lbs. It is suspended from the ceiling so it canmore
be punched and kicked.Properly conducted, heavypowerful it will be. Strike the bag at a point
bag training cannear full extension. Penetrate the bag no more
improve your self-defense ability, your health,than a few inches beyond it's surface and try to
fitnessgenerate a clean "popping" sound on impact.
and sense of well being. However, if doneTake
improperlycare however, never to lock out or hyper
it can be counter productive and injurious. Theextend
goalof this article is to tell you how to use theyour joints on impact or if you miss the bag.* *
heavy bag as a safe, effective training tool andHolding your breath * *When people exert
how tothemselves, they tend to hold
avoid dangers and pitfalls of trainingtheir breath. This is a bad habit. First of all
improperly.BENEFITS OF HEAVY BAG TRAININGit reduces your endurance by starving your body
Self-defense Qualities Obviously, hitting a heavyof oxygen when it needs it most. Secondly, you
bag is nothing like aincrease thoracic pressure and can injure
real fight. However, it does develop fight-yourself. ("blow a nut" in layman's terms) Exhale
related qualities that are indispensable inas you strike or kick. This prevents breath
personal combat. It can hone your strikes andholding and enhances power by tensing the
kicks into devastating self-defense weapons.Themuscles
strikes and kicks most applicable to hittingof your torso.DESIGNING A HEAVY BAG
the heavy bag are classified as "gross motorROUTINE It's difficult to teach physical skills in an
skills." Gross motor skills are simple, largearticle. Obviously, your best bet to establish a
muscle actions that don't deteriorate undergood training program is to seek the guidance of
stress. In fact, the jolt of adrenaline from thea qualified coach or instructor. However, many of
fear or anger, likely to accompany a combativeyou reading this article are martial art students
situation, will enhance your performance.Impactor have taken self-defense training before.If this
training contributes to a healthy "Hitis the case, you probably have the basic
Psychology." I use this term to describe people'sstriking skills you need to workout on a heavy
willingness to hit and be hit in order to protectbag. If you haven't hit a heavy bag before, take
themselves. Believe it or not, many people areyour time and use your head (to think, not to hit
reluctant to defend themselves. Those who lackthe bag with!). Start gradually and figure it
confidence in their ability to influence theout. It's not brain surgery! Here are some
outcome of their situation, perform poorly undersuggestions to designing a heavy bag routine.* *
stress.Proper impact training (hitting bags, padsAlways warm up and cool down. * *Warming up
andimproves performance and reduces
partners) builds striking competence andinjuries and post-exercise muscle soreness.
confidence that increases the effectiveness of aBefore exercising intensely, you should always
physicalwork up a light sweat and engage in some basic
response."Blitz" training, which I'll describe later inlimbering exercises to increase blood flow, your
this article, can build mental tenacity. A blitzrange of motion and to lubricate your joints.
is an intense, rapid-fire barrage of strikes andJumping rope, running in place and shadow boxing
kicks intended to simulate the all out aggressionfor 10 to 15 minutes are excellent ways to begin
required during a confrontation.If you are evera workout. (Note: don't do extensive stretching
thrust into a situation where youduring the warm up. It can compromise joint
must fight for your life, you must do so withstability and make you more susceptible to
every ounce of your being. In a situation likeinjury. Leave vigorous stretching until the end
this, your greatest enemy is your desire to giveof your workout)Cooling down at the end of
up. "Blitz" training builds both physical andyour workout
mental stamina and the tenacity to keep gonggradually returns your system (breathing, heart
until you succeed.Note: Blitz training should not berate, etc.) to a resting state. Never finish an
incorporatedintense workout and then just plunk down on the
unless you are in good health, have developed acouch. The cool down is a time to work on your
solid conditioning base and have goodflexibility with stretching exercises.STRUCTURING
striking/kicking mechanics. To do so without theYOUR WORKOUT Basic Punches and Kicks
preliminary groundwork is inviting injury.FITNESSconducive to heavy bag
BENEFITS OF HEAVY BAG TRAINING A goodtraining include:=> Lead punch (jab)
heavy bag program strengthens your=> Cross (reverse punch)
cardiovascular system, tones and strengthens=> Hook punch
your=> Uppercut
muscles, burns fat, increases bone density and=> Forearm/elbow strikes
connective tissue resilience. Not only can you=> Round house kick
get into great shape, but you can develop=> Front kick
functional self-defense qualities at the same=> Back kick
time.By repeatedly striking and kicking the bag,=> Knee strikeREP-BASED TRAINING: Identify
youthe basic strikes,
activate all of the major muscles groups in yourkicks and combinations you want to train.
body. The arms, shoulders, waist, and legPerform
musclessets and reps of each. For example, execute
must be coordinated and conditioned.This trainingtwo
also builds athletic qualities suchsets of 20 lead punches, three sets of 20
as speed, power, balance, timing, androundhouse kicks, etc. Rest long enough between
coordination.STRESS MANAGEMENT BENEFITSsets to catch your breath and move on to the
OF HEAVY BAG TRAINING Evolution has wirednext
our brains and our bodiesset.TIME-BASED TRAINING: Another excellent
for survival. At the first detection of danger,way to
the "fight or flight response" kicks in. A hosttrain is to work for a time limit or set number
of physiological changes occur intended toof rounds. For example, execute either random
prepare us to fight aggressively or run like thestrikes and kicks or pre-determined combinations
wind.In a survival situation this is a good thing.continuously for 2 to 3 minute rounds with 1-
However, in modern society, this same responseminute rest period in between.CIRCUIT
can be activated over and over in situations thatTRAINING: If you are already in good
don't merit a simple solution like fighting orshape, consider alternating your bag work with
running away. A hectic day of deadlines, trafficother exercises to form a circuit. However, don't
jams, frustrations, and personal conflicts firesalternate with weight lifting exercises because
off the fight or flight response and pollutes ourthe muscle fatigue will make you more
body with the toxic byproducts of stress.Physicalsusceptible
action is required to flush this "fightto injury. Here is an example. Alternate 3-5
or flight residue" out of our bodies before itminutes of jumping rope with 3-5 minutes of bag
compromises our health and immune system.work. Complete as many cycles as you need to
Vigorous exercise, such as heavy bag training,get
simulates the exertion needed to burn off thisa good workout.BLITZ TRAINING: Blitz training
residue and return the mind and body to ashould be
healthier state. That's why bag work is anreserved for those who have establish a high
excellent way to manage stress. It satisfies thelevel of fitness and proper striking and kicking
body's inherent need to fight.HEAVY BAG WORKmechanics. This training involves intense, rapid-
IS FUN! The final benefit is that heavy bag trainingfire barrages of strikes and kicks for a time
islimit (15 to 30 seconds) or a rep goal (20 to 30
fun! Crank up the stereo, imagine the bag wasrepetitions of a combination). This training is
your worst enemy (if you have one) and blastas mental as it is physical.There are significant
away. You'll be dripping with sweat, huffing andbenefits to this
puffing and feeling rejuvenated in no time!****"stop/start" or interval-based training. You
HEAVY BAG PRECAUTIONS ****Any form ofexert yourself for a brief, intense period,
exercise, if taken to extremes, canrecover, and then exert yourself again. This
be counterproductive and risky. Heavy bagtraining improves your ability to recover
training is intended to build you up, make youquickly, increases the efficiency of your
strong, fit and healthy. Improperly done, it canmuscular and anaerobic energy systems and
produce the opposite results.People who run tooelevates your metabolism (burning body fat) for
much get shin splints and badseveral hours after your workout.FREQUENCY
knees. Impatient weight lifters strain musclesAND INTENSITY Heavy bag training, like other
and damage joints. That doesn't make thoseforms of
activities bad. Over zealous exercise can beexercises, stresses the body. Training too
worse than none at all. Bag work is no different.intensely can surpass the body's (joints,
If you train moderately, execute your techniquestendons, ligaments, muscles, nervous system)
with proper form and apply some commonability to recover. I recommend that heavy bag
sense, youtraining be limited to 2 or 3 times per week. The
can maximize these benefits and minimize themore intensely you train, the more time off you
dangers.AVOIDING TRAINING-RELATEDshould take between workouts. It is a good idea
INJURIES There are two types of athletic injuriesto alternate intense workouts with easier ones.In
associated with physical activity: chronic andterms of intensity, keep in mind that your
acute. Chronic injuries develop and last over antendons and connective tissues need more time
extended period. Training improperly, tooto
intensely, or too often causes them. When yourdevelop than your muscles. Therefore, the speed
body is stressed through exercise, it must beand power for your strikes and kicks can
given time to recover and rebuild itself in orderincrease
to become more efficient.When you train toodisproportionately to the development of those
hard, or rest insufficientlystructures. Start your training moderately with
between workouts, you will develop overtraininglight to medium power hits and concentrate on
injuries. People don't realize that muscles adaptproper body mechanics. There is little benefit to
faster than the connective structures thatcontinuously pounding the bag as hard as you
support them.Your speed and powercan.REQUIRED EQUIPMENT First and foremost,
development can quicklyyou need a heavy bag and a
surpass the resilience of your bones, tendons,place to hang it. Usually, the main beam in your
ligaments and joints. That translates to tornbasement will do nicely. Just screw in a heavy-
muscles, chronic joint pain, and even permanentduty eyehook that will support the weight of the
injuries that defeat the purpose of trainingbag. Some people buy or build a metal bracket
in the first place!Acute injuries, like a twistedthat can be anchored into a wall to hang the bag
ankle, a sprainedfrom.Heavy bags are made of canvass, vinyl,
wrist or a broken bone, happen suddenly. Theseleather,
injuries can be minimized with good equipment,etc. They range in size and weight from 40 to
proper form and common sense. ALWAYS100
emphasizelbs. The size and style you buy is a matter of
technique ahead of speed and power.In fact,personal preference and how much you are
there is no need to pound on the heavywilling
bag as hard as you can. Focus on proper bodyto spend. A decent heavy bag will run you
mechanics and the speed and power will takearound
care$100.You will need to protect your hands with a
of themselves. Start slowly and let your speedgood
and power build gradually. Allow your body timepair of boxing or bag gloves. Don't skimp here.
to adapt and become more resilient.AVOIDINGBuy the best you can afford. I compare cheap
BAD HEAVY BAG HABITS I've seen it a milliongloves with jogging in inadequate running shoes.
times. When you putIt's not worth it to save a few bucks and end up
something in front of someone to hit, his or herinjured. I prefer a sturdy pair of 16-ounce
picture-perfect striking skills go out theboxing gloves for bag work. The additional
window. Punches are drawn back like the wind uppadding not only protects your hands but
of a big league pitcher. Feet come off the floor.reduces
Body parts are contorted. Grunts and farts eruptthe trauma to wrist, elbow and shoulder joints.
as the striker's face contorts beyondBag gloves have less padding and therefore are
recognition. He hurls himself in the generalharder on your hands and joints.Many people
vicinity of the target, trying to give itwrap their hands for added
everything he's got. He usually misses! Not aprotection with the cotton wraps that boxers
very practical skill, is it?HERE ARE SOME "BADuse.
BAG HABITS" TO AVOID: * * Exaggerating yourOthers feel that if you need to wrap your hands
movements in an attemptto hit harder * *you are probably hitting too hard. Remember
that
Always concentrate on "clean" and proper bodythe leading injury sustained in a street fight is
mechanics when training. Don't think that sloppybroken hands! It is better to punch smart and
movements allow you to hit harder. It onlyaccurately than just hard. I don't wrap my hands
increases injuries and develops striking skillswhen I do bag work.CONCLUSION I wrote this
that you couldn't land if your life depended onarticle because of enquires I've
it. When you focus exclusively on hitting hard,had over the years about self-directed training
you forget everything else. Hit properly and theand how to hit the heavy bag. Bag work is one
power will take care of itself.* * Telegraphingof
your techniques * *Telegraphing a punch or kickmy favorite training activities. If you are
means givinglooking for an excellent, total body workout that
obvious preparatory signals prior to throwing it.will not only condition your body but also
An example is cocking your fist back beforeenhance your ability to protect it, give heavy
throwing a punch. Because the heavy bag in anbag training a try. Just take your time, use your
inanimate mass, it's easy to forget thecommon sense and have fun!Randy LaHaie
importance of being able to hit your opponentLaHaie is the president of Protective Strategies
without signaling your intentions.* * Notand has been teaching reality-based
protecting yourself at all times * *To paraphraseself-defense for over 30 years.
the late Bruce Lee, "Bags don't