Seattle Athletic Club

Jun
04

Have you tried speed bag/Heavy bag training?

Have you had a chance to use the boxing equipment and trainers at the Seattle Athletic Club? The training is interactive and great calorie burner. The format of martial arts is to teach you proper technique, timing, coordination, endurance/stamina drills. The calorie expenditure is awesome, if you weigh 125 and did 1 hour of speed bag/heavy bag burns 340 to 400 and if you weigh 175 and did 1 hour of speed bag/heavy bag burns 613 to 700 calories! These are great numbers for consideration, and if you add jump rope, agility, and medicine ball training the calories count grows by 100s more!

A few things you need to know before you start your training. You will need a pair of boxing gloves to protect your hand from bruising, and cuts. When you use a speed bag make sure the bag is at eye level to keep punches, and strikes at a proper distance, and body positioning.

Beginning Speed Bag training

Let’s get your gloves on and approach the speed bag. You want to stand in front of speed bag with hands up at chin level, elbows at shoulder level (think hands 1 on top of each other) you are only using 50 percent power on this apparatus. You will keep your palms facing down and strike the bag with the pinky of the top hand, and let the bag bounce forward 1 time back 1 time then strike with the other hand. It is a rhythmic sound of 2 hits bag bounces then strike. You will need lots of practice, and patience. The timing learned, and eye hand coordination will help you in any sport

Beginner heavy bag training

You are warmed up with speed bag now let’s try some heavy bag work. Stand in front of the heavy bag with gloves on with 1 foot forward, and keeping hands up at chin level this time palms face each (guard up) and hands clinched tight. Try to punch the bag with the front hand (jab) then your back hand (cross punch) called a set. Do 10 sets then switch and do the other side of body to build muscle balance. You will find the cardio/stamina training is excellent and great therapy for stress. If you feel the technique is to challenging feel free to schedule a session with one of our martial art/boxing coaches to clean up your form.

Jody Garcia

Live the life of a warrior!

4 Comments to Have you tried speed bag/Heavy bag training?

  1. June 5, 2016 at 7:03 am | Permalink

    You can’t argue with the fitness benefits of these boxing style workouts. But don’t forget how much fun they are! If you feel in a rut with your workouts, heavy and speed bags can spice things up again.

  2. kim's Gravatar kim
    August 14, 2016 at 9:49 pm | Permalink

    Is there a heavy bag at the Northgate SAC?

  3. Sean's Gravatar Sean
    October 29, 2016 at 12:13 pm | Permalink

    Yeah, I like a heavy bag/speed bag at Northgate also!

  4. December 30, 2016 at 3:13 am | Permalink

    I have read about some training techniques of boxers and I can’t argue how difficult they are but they obviously give great benefits. This above training program also seems tricky but I am sure this will burn as much calories as mentioned in the introduction paragraph.

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