Cardio and Skill Training

• Even if you are not into boxing or kick boxing, a heavy bag can be a fun way to get a cardio workout. A typical technique and cardio training workout on a heavy bag consists of several rounds of two to five minutes, separated by rests of 30 seconds to a couple of minutes. During the rounds your focus should be on foot movement--staying light and bouncy on your feet--and throwing punches and kicks in combination.
  
  The purpose of skill training is to mimic the flow of a real boxing match. In real matches athletes do not constantly punch, since it would tire them out too quickly, but they constantly move and position themselves to look for a good spot to attack. Look to throw a combination of at least three strikes every five to 10 seconds. The number of rounds you go is up to how much you want to work on cardio; three to four rounds can be a good warm-up, while eight or more rounds can give you a full cardio workout.
  
  

Striking Strength

• Another use of heavy bags is to train to strike with maximum power. Lifting weights is a good way to build up a base of strength to assist with striking power, but actually practicing power punching is an important part of building knockout power.
  
  To train for power punching, use a similar round system, but shorten the rounds to about a minute with a rest of 30 to 60 seconds. During the rounds, throw short combinations or single punches, putting maximum power into each shot (except for quick jabs to set up a big strike). Your rate of punching should be as fast or faster than in your three-minute technique rounds--allow a second or two of rest between each combination.
  
  

Speed Training

• Perhaps more important than raw power is punching hand speed. Even the most heavy-handed fighter won't get many knockouts if his punches are slow and easy to avoid.
  
  To train for punching speed, shorten rounds further still to about 30 seconds. During the round unleash a continuous flurry of blows, punching and kicking as fast as possible, with the goal of landing as many strikes as you can before the time is up. Allow a short rest of 30 seconds or so between rounds.
  
  After 3 or 4 rounds, your arms will begin to fatigue and slow down, but pushing yourself to try to continue punching fast will help build speed. Also, wearing heavier gloves to train in can help develop speed over time, and can be useful for extra protection for those with a lot of power.