Are you looking for ways to maximise the benefits of your punching bag?
It’s really important not to view your punching bag work in isolation, you need to work it into an overall development program.
In this video I walk you through a great punching bag drill that will keep you challenged in all of your punching bag work.
The video is in 3 parts:
1. Preparation – designing your punching bag session using drills
2. Execution – a demonstration of the punching bag session
3. Review – a summary of our punching bag drill work.
The key to this punching bag drill is using your ranges (edge of range, long range and mid range) and sequencing boxing skills together in the form punch – foot move/body move – punch.
In Round 1 you use 1 and 1, Round 2 we go 1 and 2 and in Round 3 we go 1 and 3.
The numbers represent how many punches you throw on the punching bag with the ‘and’ being any other defensive skill e.g. lay back, roll, slip etc.
Think about building your sequences/combinations with attacks to the flank and centre line.
This is all about getting your boxing brain working, instilling discipline and building repeatable patterns. The boxing drills floor layout really help you achieve this.
Lots of different ways of approaching a punching bag session, this is just one and I hope that you enjoy working with it.
The gloves I am using in the video RDX C4 Cortex eSeries – 12 oz. These boxing gloves are for punching bag use only, if you want to use your gloves with sparring, always go with 16oz.
Here’s a link for the glove in the UK:
I always enjoy your comments and observations, so please do let me know below.
Cheers
Fran
PS – I was sent the gloves by a company, and that’s all. I don’t receive any commission or anything like that, thought you might want to know.
by 
Sir, that is now my favorite lecture from you. AWESOME. I have been using a Maize Bag for 15 years now. I use it at the end of my workouts. I call it “The last round.” I keep a short stance and use my hips and strong stance to generate the power. I always try for 6 minutes and it is exhausting, but I feel great. I also use a “Lightning Punch”, which is a fast 1, 1 1/2. One punch behind the other. This is my go to punch in a confrontation that has gone sour. Your demonstration was very motivating. Owen, P.S. I also use a Maize Ball, a weighted speed bag. Years ago I saw Mike Tyson working out on one and so I applied it to my regimen after shadow boxing. Do not let that swing into your head. You will feel like you met Tyson. Yours in Health,,, Owen
Well thank you Owen. Just ordered new maize bags for the boxing club. Those last rounds with everything short are tough, definitely drive you to the limits. Thanks Owen, appreciate you continuing to engage with the work I do🥊
Fran, great video. This will give me structure while working on the heavy bag.
Thanks Jim, glad you like it. Nice to spend a little time just thinking this stuff through, as you say, structure, really helps build consistent performance.
Nice bag gloves. Would you recommend bag gloves for someone on a budget? What would be the best (affordable) ones? Thank you.
Hi Emile. Yes, they are decent gloves. I have no specific recommendations, although I did put this together a while ago, I hope it might help – http://www.myboxingcoach.com/boxing-gloves-6-things-to-know/
Hi Fran! I used to box at the Varsity level (1982-86) as a Welterweight. Quit boxing as I entered business.
Am 57 years old now, obese, no stamina, but can still move around shadow boxing.
I wish to get back in shape, and nothing interests me other than boxing drills. Can you please recommend something for me?
Regards
Dr. Niraj Srivastava; INDIA
Hey, in addition to diet and exercise, check this guy out. He’s got many home remedies. I recently discovered him, and will be trying this for a change. Good luck.
https://youtu.be/b3Q9o3APTsQ
Thanks Emile, very interesting video…I may try that concoction out 🙂
Hi Niraj
Thank you for your question. You can get back on point here, especially given your experience. Have you downloaded the Beginner Boxer Toolkit book? I know you are not a beginner, but there’s a bunch of stuff in there around setting up a bit of a training regime. Key is to take it steady, go for consistency in doing a few sessions per week – build the habit. HEre’s where you can get that book plus a bunch of video drills by email that will help – https://www.myboxingcoach.com/
coach frank you think is possible to practice the gazelle technique on the heavybag? I found a post of your own on the page but i feel kinda off balance hitting the bag like this or maybe im doing something wrong with the feet thrust?
Takes a bit of practice Armando, but works well for the lead hand hook.
Thx for your reply coach
Actually I found a video on youtube https://www.youtube.com/watch?v=hjzUNq-WCFw
I hope you colud give me some explanation He throws hooks and then changes angles, Do you have a video about that? And something about Switch stance and when to use it? Thx again coach
https://www.myboxingcoach.com/advanced-boxing-footwork-stance-switch/
Can I use the same RDX 16 ounce gloves for sparring and the heavy bag? or is it best to buy the 12 OZ And the 16 OZ thinking of getting a pair
The 16oz would do for both Darren, although they will wear out sooner with constant bag use as well as sparring. Should still last a good amount of time though.
Thank you for the reply sir! the 16oz ones just arrived, If I was to buy some for separate heavy bag work and mitt work, what size and make would you recommend?
Hello Darren
The 12’s work well on the bag (unless you are a bug guy with huge hands). As I say, the RDX C4’s I found to be a really solid pair of gloves.