T Nation

How Heavy is Ideal for a Grappling Dummy?


#1

It happens that part of my combat/fitness training is done with my old boxing heavy bag, 108lbs.

After warming up with shadow boxing, I do 3 3 minute rounds, 1 minute between in which I run at the bag, squat down, and with one hand underneath explosively pick it up to head height. then I run a few steps and flip it over onto the ground. then I ground and pound it with elbows, knees and fists, until such time as I stand it upright. then I might be on one foot and one knee and use the other hand underneath to implement another explosive lift and slam and pound it again. Over the course of 3 rounds I aim for 18 slams, then I am done.

would it make sense to use a 200lbs dummy? that more likely represents a real opponent, I don’t suppose I should approximate a child.


#2

Depends on what you’re looking to get out of the exercise and how challenging it currently is.

Generally speaking, increasing the weight of any tool by 50% is a huge jump and will drastically change your performance. It’s an option, but it’s probably not the best one.

I’d consider changing some of the other variables:

You could decrease between round rest and/or increase round length.

You could increase the distance and/or run faster and/or change the way you move (like do walking lunges instead of a run, bear hug it or zercher carry it instead of having it over a shoulder).

You could train different individual strikes in each round, like right arm-only or knees only, instead of mixing everything together.

You could play around with the ground-pound vs slam ratio. Instead of 90 seconds striking and 30 seconds flipping, or whatever it is, increase/decrease them inversely but monitor them and progress accordingly.

You could increase the “slams per round” and/or increase the total number of rounds done.

Basically, there are a lot more options than you think for making the workout more difficult. They’d all work on improving conditioning, whereas going up to a much-heavier bag will, at least in the short term, reduce the conditioning effect because the strength element of the drill has increase.


#3

thanks for the response. My idea with this is if I only train with a 108lb bag, I might be out of league if I want to pick up and slam a 200lb person. On the other hand, if I can do the current weight 18 times over an 11 minute period (3 3 minute rounds, 1 minute between each), and use the form of standing the bag up, one hand underneath while down on the same side knee before I explosively lift, I should be able to do it anyway?


#4

You could train with a 100 lb bag, and do cleans with a barbell to accommodate a weight closer to your proposed combatant.