I’m always interested in working in new types of training into the overall picture, and was thinking about some kind of punchbag training/conditioning. I understand that this is pretty taxing on the entire body (if done right), but is an excellent method of developing power, timing and endurance as well as melting off body fat. First up, I’m not a fighter. I just want to incorporate some of your training styles into my weekly routine.
(a) How would you work such workouts into a week though? Its quite important to me to have some kind of structure that doesn’t rigidly secure a certain day to a certain type of exercise, as work and travel mean that circumstances change. So for example I’d always prefer to have a 3 on / 1 off repeating style to a Monday = x, tuesday = y rigid style etc.
I obviously want to keep a degree of strength training too, and probably some standard cardio for recovery and heart health. So, say my week looks like so: 2 x punchbag sessions, 2 x weights sessions, 1 or 2 x cardio sessions. Ideas for a layout that won’t create overtraining?
How about something like
1- punchbag workout
2- weights (probably 3-4 compounds covering whole body, focusing on strength)
3- cardio (sprints)
(b) Any ideas for a proper length of a punchbag workout? I’ve read around a bit, and it’s obviously not possible to just punch, kick, elbow etc flat out for 30 mins, but more feasible to break it down into a series of rounds (2-3 mins). How many rounds would you recommend? Is it a case of just keeping going until I feel ‘‘done’’?
Thanks for any help guys- really keen to get going with the bag and getting myself in ‘fighting’ shape!