Punching Bag
By
Sammy Franco

Punching bag is a generic term that often refers to the heavy bag. The punching bag or heavy bag is the single most important piece of training equipment for hand to hand combat.  Its primary purpose is to develop power in all of your offensive street fighting techniques.  Punching bags are generally cylindrical shaped and approximately forty inches in height. Punching bags are constructed of either top grain leather, heavy canvas or vinyl.  The interior of the bag is generally filled with some type of cotton fiber or other material.  Punching bags can weigh anywhere from thirty five to two hundred pounds.  However, the average punching bag weighs approximately eighty-five pounds.  While punching bags can generally hung from the ceiling, they can affixed to a stand.

While the punching bag is primarily used for hand blows, it can be used for kicking, knee strikes and a variety of other street fighting techniques. Keep in mind that a quality punching bag is designed to take serious abuse and should absorb the most powerful of blows.

Punching Bag Tips

Here are some important tips when working out on the punching bag. If you would like to learn more, see my book 1001 Street Fighting Secrets.

• Punching bags are great increasing punching power. See my punching power for more information.

• Punching bags will constantly test your balance. Remember to maintain your balance - never sacrifice balance for power.

• Punching bags often cause beginners to "push" their blows. Stick to the fundamental body mechanics of proper punching form when hitting the bag. Remember to Snap your blows!

• Punching bags will test the structural integrity of you punches. Please remember to keep your wrists straight when your fists hit the bag. Learn to gradually build up the force of your blows - a beginner's wrists are generally too weak to accommodate full-force punches on the punching bag.

• Punching bag workouts are great for using many of your natural body weapons. You actually have 14 natural body weapons that can be used in a self defense situation. When properly developed these tools have the capacity to disable, cripple and even kill a criminal adversary in a street fight. Please see my natural body weapons article for more information.

• Punching bags often cause fighters to "lose their form" when launching blows. Try to be constantly aware of your form when hitting the bag.

• Punching bags are designed to move. You also want to move around with the bag. Try to avoid remaining stationary when striking the bag.

• Punching bags are fantastic for street fighting compound attacks. You want to harmoniously integrate your kicks, punches and strikes to develop devastating compound attacks.

• Punching bag workouts are tough and very demanding. Avoid premature exhaustion by pacing yourself.

• Punching bags can be hard on your knuckles. Invest in a good pair of bag gloves. Keep in mind that while bag gloves are important for protecting your hands when training, every once and awhile, hit the punching bag without the gloves.  This will give you a much more realistic feeling for punching.

• Punching bags can be used to develop some of your first strike techniques. My First Strike principle states the following: Whenever you are squared off with a dangerous adversary and there is no way to safely escape, you must strike first, strike fast, strike with authority, and keep the pressure on. This offensive strategy is essential to the process of neutralizing a formidable adversary in a street fight. A first strike is defined as the strategic application of proactive force designed to interrupt the initial stages of an assault before it becomes a self-defense situation. See my first strike article for more information.

• Punching bag workouts make some people tense up. When hitting the punching bag learn to relax and avoid tensing your muscles.  Muscular tension will throw off your timing, retard the speed of your punches, kicks and strikes and wear you out during your workout. 

Punching Bag Methodologies

In my Contemporary Fighting Arts system, I have three unique training methodologies that you can use on the punching bag. Each methodology is scientifically designed to prepare students for the hard core realities of street fighting.  They include: proficiency training, conditioning training, and street training.  Here is a look at each one:

Proficiency training on the punching bag. When conducted properly, proficiency training develops speed, power, accuracy, non-telegraphic movement, balance and general psycho-motor skill.  The training objective is to sharpen one specific body weapon, maneuver or technique at a time by executing it over and over again for a prescribed number of repetitions.  Each time the technique or maneuver is executed with "clean" form at various speeds.  Movements are also performed with the eyes closed to develop a kinesthetic "feel" for the action.  

Conditioning training on the punching bag. Conditioning training develops endurance, fluidity, rhythm, distancing, timing, speed, footwork and balance.  In most cases, this type of training requires the student to deliver a variety of fighting combinations on the puching bag for three-or four-minute rounds separated by thirty second breaks.  Like proficiency training, this type of training can also be performed at various speeds.  A good workout consists of at least five rounds. 

Street training on the punching bag. Street training is the final preparation for the real thing.  Since many violent altercations are explosive lasting an average of twenty seconds,  you must prepare for this possible scenario.   This means delivering explosive and powerful compound attacks with vicious intent on the punching bag for approximately twenty seconds, resting one minute, and then repeating the process. Street training prepares you for the stress and immediate fatigue of a real street fight.  It also develops speed, power, explosiveness, target selection and recognition, timing, footwork, pacing and breath control.  You should practice this methodology in different lighting, on different terrains, and in different environmental settings. 

Good luck in your training!

- Sammy Franco (CFA Founder)

Back to Self Defense Articles