10 Ways to Eliminate Monotony on the Heavy Bag
Let’s face it, eventually the novelty of beating the crap out of a heavy bag wears off. Your first kickboxing class at just may have been “love at first punch” but as the months go by, you may find yourself getting tired of hitting the bag and maybe even day dreaming in class instead of focusing on the task at hand. Not to worry! This is perfectly normal!
As the novelty wears off, it’s time to remind yourself why you started this journey in the first place. Outline below are 10 ways to help you “get back in gear” and regain that feeling you had in your first class.
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Goals: One of the most important parts of getting in shape and achieving the degree of health you want is to first, figure out your goals, second write them down, and third, review them often and track your success. At times when you really don’t feel like working out, think about why you started, how far you’ve come, and your ultimate destination.
2- Visualize: We’ve all done it at one time or another, and there is absolutely nothing wrong with it. At slow times in our training, we need the extra kick of visualization. Think about past experiences, negative or positive, and use that energy to drive your workouts to new heights. Picture the heavy bag as your opponent; you must evade their attacks while successfully landing combos that are sure to end it. You can even visualize past sparring experiences, think about why a certain technique didn’t work, practice it, visualize the win.
3-Combos: A great way to really stretch the mind is to never repeat the same combination twice in a single round. When the buzzer goes, you have 15 seconds to go all out on the bag, and try never hitting with the same set of techniques twice. Mix things up, make combos of your own, and let your mind be creative. Always remember, if you draw a blank, don’t just stare at the bag, keep jabbing until your brain thinks of what to throw next!
4-Techniques: An excellent way to improve your techniques is to pick a certain one and focus on it for a round. For example, you want to work on your lead leg side kick, when the buzzer goes you start as usual, but emphasize the side kick over and over. This doesn’t mean you only throw the lead leg side kick! Continue like a normal round, but really put speed and power behind the side kick and focus on how it feels and reacts to the heavy bag. Next round focus on your spin kick, cross, hook, roundhouse...
5-Blocks: When was the last time you performed a double arm block on the bag? A full body cover? A lead hand parry? Your blocks are always at your disposal and should be added to your arsenal on the heavy bag. When the round starts, throw your body into a full body cover then explode with techniques to the bag. Just remember, rounds on the heavy bag are meant for hitting, so try to avoid spending more than 15% of your round blocking or you won’t get a good workout. Also, when you block, do so with attitude! Try to avoid gracefully blocking, when a full power roundhouse is heading your way, it’s not time to be graceful, it’s time to block with some attitude!
6-Head Movement/ Footwork: It’s easy to become rooted like a tree while working out on the heavy bag. Try adding some movement into your workouts. Immediately after doing so you will notice immense results in your sparring. Instead of throwing a power kick and letting the bag swing away and back, follow it as it moves. Keep on the balls of your feet while chasing the bag, but remember to be fully planted at the point of impact for maximum power. Once you have your feet moving, try adding some head movement. This part is much easier when combined with visualization. If you “see” a punch coming its more motivating to more your head out of the way!
7-Switch Stance: Have you ever tried going goofy stance on the heavy bag? If you are a righty try lefty, if you are a lefty try going righty. I guarantee you will be up for some new challenges. Try not to give up and switch back right away, stick it out for a round or two for maximum results.
8-Advanced Techniques: Having a hard time with a new technique? There is limited time in class for direct focus on every one’s worst technique. A great way to work on them is at the beginning of every round. Make your very first technique the one that gives you the hardest time. Performing it once at the start of every round, after 1 full round you will have done that technique 4 times, 2 rounds equals 8 times, 3 rounds equals 12 times... After a few classes that difficult technique won’t be so difficult!
9-Double Up: Put simply, if a jab works, why not throw two? Try doubling up on all your techniques. Throw two jabs, two side kicks, to roundhouse kicks, or two hooks to add that extra challenge in your workout.
10-Work the bag: Try to avoid hitting the heavy bag at the same place over and over, throw techniques head height, waist height, and occasionally leg height. Also remember, the heavy bag has 360 degrees to it.
For maximum results always remember to eat right, get plenty of rest and plenty of water. Working out takes a lot out of us, creating a proper workout schedule is a great way to maximize your training without burning out. We recommend training two to three days a week, with a full days rest in between.
