The best training for hitting a heavy bag... Is hitting a heavy bag.
I know, total 'Duh', right? But think about this for a second- If your goal is to have a more powerful punch, then a very important step is to make sure that part of your training involves punching.
The Heavy bag is an amazing tool- It lets you train power, technique, and endurance all at once.
That's not to say that you won't get results from additional weight training and calisthenics, of course, but while the pullups your workout focuses on will help... They aren't designed explicitly for a stronger punch. They'll work your arms, chest, and back really good- But the gains in punching will be secondary to the gains in absolute strength.
In addition, a powerful punch relies on more then just your upper body. You'll draw a lot of power from your base and core- And while you've got a vague bit of core-work in there, it's with two of the simplest and easiest abdominal excercises there are.
I'm going to recommend that you add variety and specificity to your workout. Try out lunges, squats, russian twists, and mountain climbers- They'll help you work your base and core. And if you have one available, try a few turns on the heavy bag whenever you have fifteen minutes to spare.
Well, I see that your workout is rather repetitive, and this may not potentially be the best route. Though I think your workout regime for Monday is a great workout, I think you should try doing something different on Wednesdays and Thursdays. If you constantly do the same exact thing practically every day your body will adapt and you won’t see the results or physical ability you are looking for. I think doing the workout you have listed for Monday would be great for two times a week, but not four. Try mixing it up a little. I do recommend always doing some push-up, pull-ups, and ab work on a daily basis, for these exercises can build up muscle very well. I used to do sort of the same thing throughout the week, but changed my entire workout regime because I wasn’t seeing the muscle definition or strength I wanted to have. So, I started doing some serious strength and cardio/endurance training – muscle confusion is key! I often use YouTube as a source to find specific workouts when I don’t plan out one myself. If you are specifically looking for videos that will make you a tough martial arts fighter try looking some workouts up on YouTube, Google, etc. Maybe some of these videos will give you more ideas to put together a workout. Zuzka (a trainer with a load of videos on YouTube), is the name of the trainer I often workout with, I don’t think she specifically trains for martial arts, but I love her workouts!
By the way, you’re doing great if you can do that many pull-ups, I’m pretty sure I can only do two, ha ha. Of course, I blame this on the fact that women supposedly (just to clarify, I say supposedly because I’ve always been surrounded by wimpy guys, other than my father.) have less upper body strength and mostly on the fact that I never do pull-ups to start with… I’m just happy I can do more push-ups then my older brother, who is always convinced he’s in the best shape ever. Keep up the good work!
Slowly condition your bones through iron body (not a bad idea if you want to be a fight).
https://www.youtube.com/user/MercyGIVEN1...
You don't bench or squat but you deadlift? Deadlifts, squats, and bench are compound worouts. Therefore, 10 reps heavy is better than 30 light. I'd recommend you strength train for 6 weeks, rest a week, bodybuild for 6, rest a week (repeat). On powerlifting days (strength train) deadlift one day, rest, squat one day, rest, bench the next, rest, rest. You can do smaller workouts after the squat day instead of resting like calf raises and forearm workouts if you want to. When bodybuilding, do a different body part each dayx6, with one day of rest (back, chest, legs, (biceps and triceps together), shoulders, core (obliques along with abs).
All this won't make a difference if you aren't going to a grappling art dojo or a striking/stand up dojo, and if you don't know how to generate power (through bagwork).
Well that was some damn good advice if I do say so myself XD
It's all in the technique, strength does help a lot but most of the power when you strike should come from your body working together. Muay Thai or Thai boxing is great. In incorporates the use of knees elbows and low kicks you also punch just like a boxer.
Hi all,
a bit about me - im a 24 year old male, tall standing at 6,2, i weigh about 13 stone, broad and quite muscular, I study wing chun and krav maga, when I can I try to box
recently i don't feel like im getting much out of my workouts, and im seeing small results/benefits in my martial arts, earlier today I saw two guys probably a bit younger than me doing something like boxing or kick boxing against a free standing tech punch bag, they were hammering this thing, a couple of strikes and this bag was over on its side, I've never had power like that! what I want to know is, how can this power be achieved? i know technique is a key player, but these guys were pretty well built, and very fast!
this evening I have come up with a workout plan which i hope will put me on this path, are you able to tell me what you think of it? and what I should change etc? this is the plan:
MONDAY
- 50 x pullups (narrow, knuckles facing away from me, 5 per set, 10 sets)
- 30 x pullups (wide, knuckles facing me, 3 per set, 10 sets)
- 50 x pushups (on knuckles)
- 30 x dead lifts (10 per set, 3 sets)
- 50 x situps
- plank core, aiming for 2 minutes
TUESDAY
- treadmill (8 mins up hill, 5mph - then 1 minute sprinting - then 5 mins up hill, 5mph - then 1 minute sprinting - then 2 mins up hill, 5mph - then 1 minute sprinting - then walk to cool off)
- plank core, aiming for 2 mins
- Punch page practice
WEDNESDAY (Same as monday)
THURSDAY (same as tuesday)
FRIDAY (same as monday)
anything else that could help? or any problems with this?
I know this might all seem a bit dumb but I just cant get the right workout going here,
any advise will be greatly appreciated,
many thanks!
