heavy bag workout

[Ant Mitchell]

I'm not planning on doing any competition boxing, but I do have a heavy bag I want to work out on. Any suggestions for workouts?

[Darkhorse]

Well back when I was doing Kung Fu/Kickboxing throughout high school, when it came to the heavy bag we viewed it as a HIIT workout. 30 seconds all out using whatever combinations come to mind. Just like shadow boxing. After the 30 seconds we'd ease up and just take it easy. Super workout!

[Ant Mitchell]

ok so could it look something like,

30 seconds of fast shadowing
60-90 seconds easy as active rest
30 seconds fast
then active rest...
etc.

[Darkhorse]

Pretty much. Picture it like the start to every boxing match. The first 90 seconds is taking it easy, throwing a few jabs getting a feel for one another. Then you do a hard 30 second flurry, ect..

[Kane]

I usually do 30-45 seconds all out combos, grab the skipping rope for 90 sec, do the "dot drill", hit the rope for another 60 and repeat about 5 times. One hell of a circuit!

[Ant Mitchell]

sounds awesome, but whats the "dot drill"?

[Kane]

The dot drill is basically 5 dots layed out in a pattern similar to what a 5 looks like on dice. And the drill involves jumping around on the dots using one/two legs. I know its posted on the forum....I think Hrdgain posted it under his plyometrics thread.