Look for a speed bag workout

[buckybadger]

I am beginning on the speed bag and the heavy bag and I have a well-recognized workout for the heavy bag but I am looking for a speed bag routine.

Any suggestions would be appreciated.

[Tim]

What's your training goals? Are you training for a specific martial art, general fitness, or to become a speed bag champion?

[buckybadger]

I am training for competitive boxing

[Tim]

There's quite a few things you can do.

You might want to try:
Trapping - http://www.speedbagforum.com/forums/...nicmakingpanic

Here's a move that uses an longer action on the bag to let you slip:
Extended swivel - http://www.youtube.com/watch?v=J7s-kJ5iJIU (Watch about the 30 sec mark in the video)

Also check out http://www.speedbagcentral.com, lot's of good info on there.

What's your skill level ? Are you a complete beginner on the speed bag? If so start with some simple triplet rythm alternating left and right with a circular punch (FCP) or straight punch (FSP)

[Speedbag]

you might try a few of these focused workouts for speed and strength.

Also, most boxers do specified "rounds" training. Two or Three minutes of one activity for a few sets, then move to another boxing activity. For the speed bag, a timer goes off and you punch non-stop for 1, 2 or 3 minutes. It takes good skill and control to keep a bag going for 2-3 minutes without a lot of misses. It's easy to lose concentration and break rhythm.

most boxers don't focus on doing a lot of "extra" combinations with reverse punches, elbow strikes and linking the fists through front-to-back or side-to-side. The routine boxer workout pretty much concentrates on hitting the front of the bag with both hands continously, and then perhaps do some footwork and bag trapping on the board.

Here is a Sample Boxer workout. Of course, this guy is a pro with great skills, so if you're new to this, filter it down to your level. Strive to just keep it going at a good comfortable speed, then break off into some single punches and trapping moves.

Have fun with it. It's OK to miss.

[buckybadger]

I actually have been working on the speed bag for awhile. I can actually get the bag moving pretty well but I am just looking for a specific workout to enhance my boxing skills when I get in the ring.

Thanks a lot for the help. I will try these workouts!!