Heavy bag questions

[david220]

Hello. I'm sorry for these really obvious questions...

I have searched... but can't find specific answers. I'm hoping someone with training experience can help me.

I've lifted weights and done cardio for over a year... however i've started martial arts and aren't sure how to incorperate heavy bag work into my workout.

As an intense session on the bag will work back, chest and shoulders it's obvious I shouldn't do it too often alongside an intense weight program session, at risk of over training.

All I need to know is:

Alongside weight training, how often can i use the heavy bag intensely?

At the moment this is my routine: it derives from "Westside for Skinny bastards" weight training routine:

MONDAY: MAX EFFORT:

Bench press 3 x 3/4 reps
Decline dumbbell bench press 3 x 6-10reps
Bent-over barbell rows 3 x 10 reps
Bent-over dumbbell rear delt flyes 3 x 10 reps
ABS Hanging leg raises

WEDNESDAY
Squats, 3 x 5 reps
Lunges, 3 x 10 reps

FRIDAY, BAG WORK, PLYOMETRICS, ENDURANCE

Clapping pressups, 3 sets
Heavy bag punching 5 X 1 minute sessions
Skull crushers 3 x10 reps
Bicep Curls


Do you think i could incoperate more heavy bag work in my routine, or should I just reserve it for speed and technique rather than power. any thoughts?

[Kayo]

Yes you could incorporate more bag work without overtraining also add in more ab work, more leg work and wheres shoulders?

[david220]

Yes you could incorporate more bag work without overtraining also add in more ab work, more leg work and wheres shoulders?

Thanks for the reply.

I didn't mention that I do lot's of cardio work, EG sprinting so I can't really do squats 2/3 times a week. You are right about shoulders, I'll add a military press in somewhere.

So, in addition to a full body building routine... how much bagwork can one get away with?

[rellik13]

I came from a weightlifting background as well. I say take your weightlifting down 50% or for at least 6 months. Use the muscle you gained during weightlifting to get you through your new found training. Your gonna need it. Focus on combat training and stick to compound movements. Keep up the plyometric's and bodyweight exercises. Somewhat dump the weights. Just until you feel comfortable enough to do both. Keep your combat training your #1 priority. You will lose mass so except that and continue combat training hard. Thats the price your gonna have to pay to gain endurance, speed and explosive power.

I started boxing training last november. Only hitting the gym for weights maybe once a week, if that, until just this month. I lost mass and it was hard to deal with at first. But Boxing for me is the ultimate goal. Not how my body looks. You have to spend more time combat training then building muscle. You'll build the important muscles in the process. Bag, pads, sparring, running, bag pads, sparring running and more bag, pads, sparring and running. That should be your focus. After 6 months or so or when you feel like things are going well in your combat training. Make room for the weights again. Otherwise it will take you a year to get as good as you could have in 6 months.

[hemichromis]

i found that punching the heqavy bag actually dramically improved the size of my lats far more than weights did
i do hit the bag very hard though (i try to punch like hearns)