Starting a Punching Routine

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Servo888

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Well I've finished school; so now I have no (free) access to the gym, and I've been trying to figure out a way to stay fit at home. I've gained a lot of muscle, and lost ~30lbs in two semesters. Walking doesn't get my heart rate up, and running doesn't work out to well (though I've lost weight, I'm still fat...). That's why I really want to start a punching bag routine. I'm not a boxer, I'm not a fighter of any kind, so I would like some advice on what kind of bag to get (I'm going for a simply hanging kind), where to figure out some moves, and any tips.

Also just for reference, I'm 252lbs, 6'.

Best regards,
Servo
 
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You can get a heavy bag, I have one and it's great. You can find different routines if you search google.

Boxers also do alot of road work (running) and jump rope.
 
just wondering, gonna have a little "for-fun" body shot round with my friend in one month...so i'm wondering what are the muscles used in the power of a punch? (how hard it hurts) and then also what muscle will increase the speed of bring my hands back up into stance? thanks
 
Just hit the bag on a consistant basis, like 2 or 3 times a week. Whatever you do don't start out hitting as hard as you can or as fast as you can. Technique is most important, and once you get it down, power and speed will come later.
 
i agree, get a heavy bag. and as stated above, focus on good technique. sloppy unfocused punching wont do you much good. you can find info on the net on technique, i'm sure. and the jump roping or running is a great idea, too. with that combination you'll definitely lose weight and build muscle if you stick to it, and watch your diet. also, crunches, pushups and leg lifts can help you in this area, as well.
 
If you're interested in getting ready for a boxing match - make sure you are conditioned!!! I used to box with my friends when I was in high school and it will kick your ass (not him, the boxing). Do heavy bag work, for this first week, do nothing but form work with the different punches, both upper body and lower body shots. Then work on speed AND form the next couple of weeks. Don't worry so much about strength (unless the guy is way bigger than you), just continue to work out and the strength will be there.

If you can go the whole round, taking and giving punches, without getting too tired and be able to punch faster and more accurately than him - you will win.
 
the other guy is taking twenties and punching the air, my biceps are stronger/bigger so are my shoulders, and the muscles behind your armpit (I forget what they're called :)) and my legs are stronger, but he has bigger/stronger pecks. I have barely and fat on me, and i have a six pack already, just has a little flab on lower abs, but its there. He is also a little taller. ANYWAYS, it the taking twenty pound dumbell punching any good, or should i still with conditioning....

btw he told me about a fight he and a much bigger guy were in (friends, but real punching, body shots) and he said he got really really tired easily, and he's not doing ANY conditioning.
 
Did you read my post? That's what i'm saying man! You're gonna get tired real quick once you start taking some punches and throwing them out. Condtioning, conditioning, conditioning.
 
Thanks for the reply's.

Yah I'm looking into the heavy bags right now. But as far as boxing goes - I'm doing this more for the fun than to fight against people (thoug that might be fun :) ). I'll go out this weekend and see what I can get. Also what do you guys use when punching a bag, do you guys wear gloves, or just wrap some tape on your knuckels?
 
The Boxer's Workout

Servo888 said:
Well I've finished school; so now I have no (free) access to the gym, and I've been trying to figure out a way to stay fit at home. I've gained a lot of muscle, and lost ~30lbs in two semesters. Walking doesn't get my heart rate up, and running doesn't work out to well (though I've lost weight, I'm still fat...). That's why I really want to start a punching bag routine. I'm not a boxer, I'm not a fighter of any kind, so I would like some advice on what kind of bag to get (I'm going for a simply hanging kind), where to figure out some moves, and any tips.

Also just for reference, I'm 252lbs, 6'.

Best regards,
Servo
Click to expand...


Servo,

Go to your local sporting goods store and they'll have a heavybag, and stand if you have no where to hang the heavy bag. The garage rafters and a chain work real well.

Get a jump rope. A good leather rope works well, or fond a Lifeline jump rope. They are also good. , I think.

As far as how to punch, and combinations etc. Go to and they have boxing routines on video. Another excellent resource is The Boxer's Workout by Peter DePasquale. I think you can pick that up either at or at . It will give you workout suggestions, how to throw the different punches, ab work, combinations, etc.

Good luck,

Over40
 
Servo888 said:
Thanks for the reply's.

Yah I'm looking into the heavy bags right now. But as far as boxing goes - I'm doing this more for the fun than to fight against people (thoug that might be fun :) ). I'll go out this weekend and see what I can get. Also what do you guys use when punching a bag, do you guys wear gloves, or just wrap some tape on your knuckels?
Click to expand...


Get a pair of wrist wraps, and some bag gloves.

Over40
 
Definitely want to go with bag gloves and tape, you are likely going to be hitting a round moving object and can easily break a wrist or injure your hand without proper technique and equipment.

Make sure to follow the instructions exactly from whatever source you decide to use.
 
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