Learning how to work out on the heavy bag

Lots of guys decide, at some point in their lives, that workouts shouldn't just keep them in shape, but they should be useful too.

And it's around that time that some of these guys decide to base their fitness routine around a heavybag workout. Workouts on the heavybag don't just serve as good conditioning routines, but they teach you valuable skills too. Skills like how to hit with maximum power without hurting your self.

Hitting without hurting yourself

Being able to punch without destroying your own wrist and/or hand(s) is a learned skill. Most untrained guys can't just walk up to a 100-pound punching bag and unleash fury upon it without getting hurt. So it's fair to say that if you are a complete novice to punching bag training, you should start slow -- at half power perhaps -- until you learn proper technique.

Then once your technique is acceptable, you still should keep the intensity low at first. As the weeks go by, it's OK to ramp up the intensity.

Gradually increasing intensity is important because it takes a long time for your hands and wrists to get stronger and more capable of withstanding punishment.

And don't be fooled -- what you're doing is punishing your hands. Heavybag training is controlled trauma to the bones and/or connective tissue in your hands, wrists, and forearms.

Protective gear

Protecting the fragile hands and wrists is of paramount importance. You must wrap your hands and wrists when you work out on the bag. It's not just something professional boxers or MMA guys have to do. Everyone -- no matter how good (or bad) you are at punching -- has to wrap his or her hands before every workout.

Padded gloves are a good idea too. They prevent the bruises that otherwise will crop up on your knuckles. They give you the padding you need to work out at 100%.

So if you want to start working out with the punching bag, that's great. But don't neglect the preliminaries: time, protection, and technical knowledge.

Cheap choices for punching bags

Punching bags are a lot of fun, good exercise, and an old-school workout tool that most people can benefit from. But there are some problems with getting a punching bag in the home: not only are they expensive, but they rattle and shake the house when you try to use them.

Get an inflatable punching bag -- inexpensive and relatively quiet

Inflatable punching bags are around half the price of even the most inexpensive standard heavybag. Plus they're not as bulky or space-consuming as regular ceiling-mounted heavybags.

What to look for in an inflatable heavybag

They're not all the same. Some are made just for kids and they don't stand up to an adult's power. Plus, they're too small for anyone over kid-size to use.

but others are a bit better for adult workouts. These larger, more substantial inflatable punching bags have sturdy bases that are weighted with water, and they're at least 5 feet tall.

With these sorts of a inflatable punching bag, you can get a cardio workout, then deflate it and put it away to free up some space in your workout area. It's not as good as having a regulation heavybag, but it's better than nothing!

A good workout

So, you can use one to work on your muscular endurance or your reflexes (because they spring back at you quickly after you bop them). And if you're into boxing or fighting, they're a good way to practice punching combinations.

Just avoid kicking it because even the heaviest inflatable punching bag will scoot across the floor under the power of a good kick.

Want to be a bouncer? Learn the tricks and techniques used by security guys.

By Raymond Murray

If you spend enough time in an established bar or nightclub where alcohol is freely flowing, sooner or later you'll witness someone who just can't hold his liquor.

In drinking establishments, most people get mellow and happy, but a noticeable minority gets angry, argumentative, and combative.

When these drunken troublemakers start to act up, bouncers are worth their weight in gold.

Most long-time bouncers are good at defusing hot tempers and restoring calm to what could have been an explosive situation. But occasionally, they're forced to get physical.

Here are some ways that bouncers try to get the upper hand when it comes to physical violence:

Observation

Bouncers don't just stand around flirting with girls. Not if they're really good at their job, that is.

They are masters of observation. They see what's going on, they notice patterns and trends, and they can spot trouble from a mile off. A good bouncer knows if a loud-mouth drunk is just spouting off, or if he's trying to divert attention from his group of friends who are up to no good.

Effective bouncers and security guys rarely go into a sticky situation without knowing exactly what they're getting themselves into. They know how many guys are in a group of troublemakers, where they're located, and what they're up to.

Overwhelming force

So the drunken tough-guy wants to fight the bouncer one-on-one in the street? Not a chance. Bouncers are working for a living. They're not interested in seeing who is braver or tougher.

They'll happily gang up on a drunk if it means they can get him out of a crowded bar without injury to the drunk, other patrons, or themselves. Pride has very little place among nightclub security personnel. They get the job done without exposing themselves to possible injury.

And if they're by themselves? Same idea: if force is required, make it overwhelming so the drunk has no chance to turn the tables and injure anyone else.

Calm in the face of the storm

Nobody ever benefits from going into a berzerk rage and flailing about wildly with bad intent. This might be a tempting strategy if you have no other choice, but it's always better to be rational, cold-blooded, and calm.

Good bouncers don't let their emotions get the better of them. If they have to throw a punch, you can be sure that they'll be able to justify it later in court. And further: you'll notice that experienced security guys prefer strikes and punches that don't leave marks: body shots, for instance.

And if you keep reading, you'll find out how security guys can hit harder than any drunk, with the help of an innocent-looking piece of clothing!

Keep things off-balance

No experienced bouncer will go toe-to-toe with a drunken maniac. Nor will they corner him and force him to fight. They always keep the drunk moving towards the exit, fast and steadily so he has no choice but to move in the "right" direction or fall over.

Bouncers always try to give an adversary a chance to save face by turning and leaving gracefully. Fighting is a last resort.

Put technology to work

Do you ever wonder why bouncers always seem to wear gloves (or at least have a pair stuffed in their back pocket)? It's because they know that strong, healthy hands are the key to winning a fight. Check out the link to find out about hard knuckle gloves and how they help you hit like a charging rhino. Or, click through to our increase punching power tutorial for some basic tips on punching like a bouncer. Remember: be safe and be sane!

Article Source: http://EzineArticles.com/?expert=Raymond_Murray


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Do Knuckle Pushups Help You Punch Harder?

Lots of martial artists and others involved in fighting sports want to get a more powerful punch. And since it stands to reason that wrist, hand, and knuckle strength is an important factor to increase punching power, they start doing knuckle pushups as a combination of upper-body strength training, muscular endurance training, and knuckle conditioning.

But do knuckle pushups really deliver all that they promise? Will your punching power skyrocket just because you've been doing them for a few weeks or a few months?

Let's examine the issues surrounding knuckle pushups for punching power.

Increased range of motion

When you do pushups on your knuckles instead of on your palms, you are using an increased range of motion. In fact, you increase the distance that you have to move your bodyweight by several inches. This is one factor that makes this style of press-up more difficult than the traditional form we're all familiar with.

But all this does is increase the stretch in your pecs and anterior deltoids. It's not really specific to punching training, and it doesn't give you any benefit when it comes to hitting harder or increasing handspeed.

Less flex in the wrist

Knuckle pushups seem to mimic the position of your fist and wrist when you're landing a punch. So, it stands to reason that they'll help condition your wrists and knuckles for punching.

Most people who swear by this style of pushup agree that it does help a bit during punching.

But no matter how well conditioned your hands are, if you punch with improper form (or if you hit something hard) you'll hurt your hands. Knuckle pushups are a good way to get your hands in shape, but they're no real substitute for skill training or working on proper punching technique.

Knuckle pushups for bare knuckle fighters

So you want to condition the knuckles and fight without handwraps, gloves, or other pieces of protective gear? Do you fantasize about being some sort of tough-guy street fighter who is prepared for any situation?

That's all fine, but be realistic.

No matter how well-conditioned your knuckles are, they can't withstand hitting someone in the teeth: they'll get sliced open like a ripe peach.

It's better to spend more time on technique training and less time on knuckle conditioning which is of dubious value, if any.

Boxing Tips For Novices

Anyone who takes up boxing knows that it demands high levels of fitness from its participants. But a lesser known fact is that you need to be able to work out with intensity without destroying your delicate joints. Until you have a good overall level of strength and conditioning, boxing training will be very difficult.

As a boxer, you should exercise with a high level of intensity; in fact, you should max out at least once per "round". Combining this high intensity with a typical interval training routine is the best way to develop the sort of conditioning that the sport demands. Until you can keep calm and under control during the most rigorous workouts (and under the stress of sparring), you are not yet ready to box seriously, so start working at it as soon as possible.

Since boxing takes place over timed rounds (either 2 minutes for amateurs or 3 minutes for professionals), your training should mimic these rounds. Drills should be intense for 3 minutes, then easy for the 1 minute "rest" period. Of course, it's not ideal to actually rest during your workouts, but the intensity should attenuate to simulate a rest period.

Most people who develop and stick with a cardio program like to keep their heart rate at around 60 to 70 percent of its max. This lets them work out for a sufficient amount of time. But boxers can't stick to "easy" workouts like this. As a boxer, you have to regularly take your heart rate up to 90%, and keep it there for a minute or more. Until you are capable of this sort of physical fitness, you can't step in the ring and spar with any hope of success.

Another aspect of boxing training that you need to be aware of is plyometric training. This 'high impact' training is necessary because it's the only way to get your heart rate and intensity up as high as possible. It is demanding training, but it's not something you can do without.

For conditioning and most importantly, skill training, you need to start working the heavy bag. This is a popular exercise that most people enjoy, but you'll short-change yourself unless you hit the bag with power and speed, all the while concentrating on keeping your form perfect.

But punching with power isn't the only thing you'll work on when you hit the punching bag. You also need to think about your footwork and your head movement. Always switch things up so your body doesn't adapt to the movements. You do want to adapt to the actual combinations, not the exercise itself.

Finally, to improve your stamina and conditioning, keep the pace as fast as you can handle, but keep the intervals short. A good way to develop this sort of stamina is a 'punch out drill' which has you hit the bag as rapidly as possible for 2 or 3 minutes, with a minute of rest afterwards, then another circuit.

How to use a wallbag for punch training

No matter what martial art you study, it's important to train your striking power and accuracy. One of the best ways to do this is with a Wing Chun bag. There are several different styles that are in common use, but the exact style isn't as important as is the diligence with which it is used. No one style of punching bag is better than the other, but styles of training are certainly different and they vary in effectiveness.

Since this article is specifically about wallbags, that's what we'll focus on. But don't let that fool you; the other types of bags -- heavybags, focus bags, slip bags, etc. -- are equally as important if you want to learn how to hit fast and powerfully.

Here are some workout tips that will get you going with your wall bag almost overnight!

How to fill the wallbag

Traditional fillings for wallbags vary depending on whether you are being taught by a Wing chun traditionalist, or by a more contemporary instructor.

If you prefer a hard material to fill your bag, you could use ball bearings. But most old time martial artists prefer something with a little bit more "give", like beans, rice, or aquarium gravel.

However, in today's climate of long-term health, it's important not to do damage to the hand just to toughen it up. Everything else being equal, it's probably best to use some cloth to fill the bag. You can mix cloth and beans or rice if you want it to be harder, but not hard enough to cripple your fragile hand bones.

If you are really in good shape and have been training with a wall bag for years, you can graduate to filling it with sand. Sand is too hard for beginners, but it's not as difficult to use as beans or something equally as hard.

Conditioning with the wallbag

This is not the reason you use a wallbag. The heavybag is the tool to use when you want to get into fighting shape. But, as you can imagine, the wallbag will serve for conditioning to a degree.

Always make sure you take care of your hands. This means avoiding cuts, bruises, or scrapes that might stop you from training with the proper degree of intensity.

Also, instead of merely punching the wallbag, make sure to work on open-hand strikes and knife-hand chops too. These varied striking surfaces will help your conditioning in ways you might not realize at first.

Mounting the wallbag

Make sure you have a good, convenient place to mount your wallbag.

Although this style of punching bag saves a lot of space when compared with a heavybag, it still takes some room. And, more importantly, it can result in the destruction of your wall as you pound it day after day.

Therefore, the wall you use should be tough and sturdy. A masonry wall is perfect. Drywall isn't.

Although hardcore Wing Chun addicts like to put their wallbag not on a wall, but on a tree trunk, this is probably unnecessary for the vast majority of us.

Finally, mount it indoors. If you allow it to get soaked with rain, it'll be of little use to you.

Sections of your wallbag

Normally, a Wing Chun wallbag is constructed with several sections or partitions. The three-sectioned wallbag is meant to allow you to practice striking at three different levels.

But more than that, you can also fill the different sections with a different material, giving your conditioning a whole new dimension.

Common Boxing Myths Explained

Boxing myths are all over the place these days. Lots of people think they know all there is to know about boxing. After all, how complicated is it for a couple of guys to to strap on some gloves and punch each other until one falls down?

Most beginner boxers are this way: they begin to think that anyone who talks a good game about boxing knows what he's talking about. It doesn't matter what the actual truth of the situation is, the loudest talkers generally get the most attention.

There's nothing wrong with being nice to these sorts of know-it-alls. But you'd be wise to pay attention only to folks who have actually walked the walk (as opposed to those who simply talk the talk). In fact, this is the biggest difference between a pro boxing trainer and someone who just hangs around the gym once in a while. The pros have seen it all and they know what works and what doesn't.

Let's examine a few common boxing myths:

Boxing Myth 1: Slow, long-distance running is necessary for a boxer

While there's nothing inherently wrong with long, slow running, it won't serve you as well as other forms of cardio and conditioning. In modern times, many boxers have dispensed with the long-distance roadwork. Fighters now favor other forms of general purpose cardio and conditioning. Modern conditioning workouts are muscle-sparing (they don't burn as much muscle as traditional running does).

Boxing Myth 2: Muscle causes you to be muscle bound and slow

This is a tall tale that causes much more harm than good.

Of course, there are some overly-muscular people who lose flexibility and agility because of their unbalanced physiques, but thankfully these folks are few and far between.

In fact, boxers will generally end up with an ideal amount of muscle mass, simply by following a well-designed boxing program.

To box well, you need as much strength as possible while still maintaining your muscular endurance (and, of course, your preferred bodyweight).

Boxing Myth 3: Fat doesn't matter, I can still be fat and fit

Wrong. If you are a fighter, you need to cut as much fat as possible so you can carry the most muscle for your given body weight.

If you're carrying around some excess flab, you won't be as capable as someone who is "fighting fit". It's that simple.