Home

About Us

Classes

Schedule

Students

Library

Images

Contact Us

Links

Alpha Martial Arts - HEAVYBAG TRAINING GUIDE *SAFETY: Traditional heavybags should be hung securely so that they can swing in all directions without bumping into anything. Freestanding heavybags should be placed so that they can tip over without falling onto anything. Always use bag gloves with wrist support ­or- bag gloves with hand-wraps when punching with power. Start slow, with minimal power, to make sure that you are using the correct form. It is vital that you maintain proper hand-wrist alignment when punching with power. *Do not bend your wrist! *PLANNING YOUR WORKOUT: (See: "Sample Workouts" below) Warm-Up Stretch: target upper body if exclusively punching, lower body if exclusively kicking, and full body if incorporating kicks and punches. Pick techniques to practice Pick a duration: number of repetitions or a time limit for each round. (Ex: 30 reps or 1 min) Pick a rest period: number of deep breaths (in = nose, out = mouth) or a time limit between rounds. (Ex: 5 breaths or 30 sec) Determine your lead: Left or Right Guard Stance All techniques from one lead (All Rounds = Left Guard Stance) Switch lead at the end of each round (1st round = Left Guard Stance, 2nd round = Right Guard Stance) Alternate lead during each round (Ex: 5 jabs = Left Guard Stance, 5 jabs = Right, 5 jabs = Left) Cool-Down Stretch *REMINDERS: Maintain a good stance and use footwork Vary your rhythm Have fun! *NOVICE TECHNIQUES (SINGLES) · Jab (to front of bag) · Cross (to front of bag) · Lead Back Fist (to side of bag) · Rear Rising Knee (to bottom of bag) · Lead Round Kick (to side of bag) * BEGINNER TECHNIQUES (SINGLES) · Lead Hook (to side of bag) · Lead Front Ball Kick (to front of bag) · Lead Front Instep Kick (to bottom of bag) · Lead Side Kick (to front of bag) · Rear Front Ball Kick (to front of bag) · Rear Front Instep Kick (to bottom of bag) · Rear Round Kick (to side of bag) · Lead Rising Knee (to bottom of bag) · Rear Straight Knee (to front of bag) *INTERMEDIATE TECHNIQUES (SINGLES) · Lead Horizontal Elbow (to side of bag) · Rear Horizontal Elbow (to front of bag) · Rear Diagonal Elbow (to front of bag) · Lead Straight Knee (to front of bag) · Rear Side Kick (to front of bag) · Spinning Back Kick (to front of bag) · Spinning Back Fist (to side of bag)

*SAMPLE HEAVYBAG WORKOUT #1

Total Time = 15 minutes + Stretch

Round #	Duration	Lead	Technique	Rest
1	1 min	Left	Jab	30 sec
2	1 min	Right	Jab	30 sec
3	1 min	Left	Cross	30 sec
4	1 min	Right	Cross	30 sec
5	1 min	Left	Rear Rising Knee	30 sec
6	1 min	Right	Rear Rising Knee	30 sec
7	1 min	Left	Jab, Cross	30 sec
8	1 min	Right	Jab, Cross	30 sec
9	1 min	Left	Jab, Cross, Rear Rising Knee	30 sec
10	1 min	Right	Jab, Cross, Rear Rising Knee	30 sec

*SAMPLE HEAVYBAG WORKOUT #2

Total Time = Appx. 20 minutes + Stretch

Round #	Duration	Lead	Technique	Rest
1	30 reps	Alt every 5	Jab	5 breaths
2	30 reps	Alt every 5	Cross	5 breaths
3	30 reps	Alt every 5	Lead Back Fist	5 breaths
4	30 reps	Alt every 5	Lead Round Kick	5 breaths
5	30 reps	Left	Jab, Cross	5 breaths
6	30 reps	Right	Jab, Cross	5 breaths
7	30 reps	Left	Jab, Cross, Lead Back Fist	5 breaths
8	30 reps	Right	Jab, Cross, Lead Back Fist	5 breaths
9	30 reps	Left	J, C, Lead BF, Lead Round Kick	5 breaths
10	30 reps	Right	J, C, Lead BF, Lead Round Kick	5 breaths

*SAMPLE HEAVYBAG WORKOUT #3

Total Time = 24 minutes + Stretch

Round #	Duration	Lead	Technique	Rest
1	3 min	Left	Jab, Cross	1 min
2	3 min	Left	Jab, Jab, Cross	1 min
3	3 min	Left	Jab, Cross, Hook	1 min
4	3 min	Left	Jab, Jab, Cross, Hook	1 min
5	3 min	Left	Jab, Cross, Hook, Cross	1 min
6	3 min	Left	Jab, Cross, Hook, Hook	1 min

Alpha Martial Arts * Seattle, WA * 206-372-4606 * info@alphamartialarts.com American Kenpo Karate --- Doce Pares Eskrima --- Fitness Kickboxing --- Kids Karate --- Teen Martial Arts --- Adult Martial Arts