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Old 01-06-2007, 07:35 PM   #11 (permalink)
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Quote:
Originally Posted by JAYBOZ
I recently bought a 100lb heavy bag and had been doing some moderate workouts. Before beginning I looked up some tips and workouts to use with the bag since the only exposure I'd had was just about 4 months of training last year. I'm aware then that the intent with the bag is not to beat the crap out of it as hard as you can or you can injur your hands etc.

With this in mind I went to work with 14oz gloves. After about a week and a half of using it pretty much every 2 days, my hands were a sore, and I was getting a decent amount of pain in the fronts of my shoulders. I'm aware that I may have some rotator cuff issues from other activities, but I really didn't expect all this from the workouts I was doing.

After taking a couple of weeks off, my hands are fine, and my shouders are decent. My question would be, can you give me some guidelines that'll help from re-injuring? One thing I was thinking is that hooks I was throwing may have caused possible existing injuries in my shoulders to become inflamed. I think my form is ok, but maybe this is part of it?

I'd appreciate any help so I can get back to it.
Would you mind posting the workout regimen you were doing? How much time/rounds in each session, etc.
Also, are you using handwraps under your gloves?
One thing I know can increase shoulder pain is if you dont warm up properly. Ive started on the heavybag before and went to town, and half way through felt like i tore something in the back of my shoulder from throwing the left hook so hard. Part of the problem was that I didnt warm up on the speed bag/jumprope first.
Are you warming up with some exercises or speedbag before your heavybag workout? I think you hit the nail on the head when you said you dont have to try to beat the hell out of the bag so much as you want to really push yourself cardiovascularly, and use correct punching technique.
Also, do you get shoulder pain from any activities outside of working the heavybag?
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Old 01-07-2007, 01:30 PM   #12 (permalink)
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My heavy bag workout has been the following:

I really work a 100lb heavy bag with 14oz gloves. I do a general, moderate workout since I'm trying to get back into it. This means, I start with a jab for about 90sec, and then jab into a straight for about 2 rounds of 90sec, then ad some combos for 2-3 more rounds of about 90sec. At the end I always try to unload and wear myself out. I think it's a decent workout. I also switch back and forth between southpaw so that I have a feel for both since I may end up switching.

I have not been wrapping my hands. I did at first, but read somewhere online to try with and without and see which is more comfortable. This may be ridiculous advice for all I know, but I wanted to give it a shot. My hands did hurt after a couple of workouts, but I think that's because the adrenaline was flowing, and I tried to murder the bag. I since have had better dicipline in that area.

I think you have a great point about warming up. I would bet that's part of my problem. Usually I just do some light stretching and windmills. I don't have any other aparatus in my basement aside from the heavy bag, so I don't have the opportunity to warm-up on a speed bag.

I do get some shoulder pain during some other activities. Usually bench pressing. (I understand that's a whole other subject, as far as whether or not to workout with weights, but since I'm very new to boxing, I haven't cut my weightlifting yet) Usually though, after a set or two, the shoulder pain subsides and is not a problem. Same with the heavy bag though, once I get into it it feels fine, but after it flares up.
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Old 01-07-2007, 01:55 PM   #13 (permalink)
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Your workout sounds very reasonable. I would HIGHLY recommend using handwraps under your gloves. They help to protect not just the knuckles, but more importantly the fragile bones in the top of the hand.
As far as the warming up goes, definitely try to do about 10 mins jump rope before your heavybag work. You would think that jumping rope would only work the legs, but in fact it also really gets a nice arm/shoulder warm up too, especially if the rope or handles are weighted. That really helps to get the blood circulating and will help in preventing some of that soreness in the shoulders.
Other than that, sounds good!
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Old 01-07-2007, 01:59 PM   #14 (permalink)
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Quote:
Originally Posted by JAYBOZ
My heavy bag workout has been the following:

I really work a 100lb heavy bag with 14oz gloves. I do a general, moderate workout since I'm trying to get back into it. This means, I start with a jab for about 90sec, and then jab into a straight for about 2 rounds of 90sec, then ad some combos for 2-3 more rounds of about 90sec. At the end I always try to unload and wear myself out. I think it's a decent workout. I also switch back and forth between southpaw so that I have a feel for both since I may end up switching.

I have not been wrapping my hands. I did at first, but read somewhere online to try with and without and see which is more comfortable. This may be ridiculous advice for all I know, but I wanted to give it a shot. My hands did hurt after a couple of workouts, but I think that's because the adrenaline was flowing, and I tried to murder the bag. I since have had better dicipline in that area.

I think you have a great point about warming up. I would bet that's part of my problem. Usually I just do some light stretching and windmills. I don't have any other aparatus in my basement aside from the heavy bag, so I don't have the opportunity to warm-up on a speed bag.

I do get some shoulder pain during some other activities. Usually bench pressing. (I understand that's a whole other subject, as far as whether or not to workout with weights, but since I'm very new to boxing, I haven't cut my weightlifting yet) Usually though, after a set or two, the shoulder pain subsides and is not a problem. Same with the heavy bag though, once I get into it it feels fine, but after it flares up.
Always wrap your hands! The one time I didn't, my one knuckle got completely ripped apart, I lost a lot of skin, and it was bleeding like crazy....I still have the scar.
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Old 01-07-2007, 02:01 PM   #15 (permalink)
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Quote:
Originally Posted by bill1234
Always wrap your hands! The one time I didn't, my one knuckle got completely ripped apart, I lost a lot of skin, and it was bleeding like crazy....I still have the scar.
Jeez, didnt you feel that it was rubbing too much in there ?
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Old 01-07-2007, 02:05 PM   #16 (permalink)
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Quote:
Originally Posted by Captainobvious99
Jeez, didnt you feel that it was rubbing too much in there ?
Beleive it or not no, I felt a little pain after a little bit but not enough to make me stop and check it out, then when I started taking my gloves off it was stinging and hurting a lot, and when I saw my knuckle I knew why.
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Old 01-07-2007, 03:45 PM   #17 (permalink)
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Thanks for the replys guys. I'll definitely start wrapping again, and focus more on a better warm-up. . .
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Old 01-07-2007, 04:12 PM   #18 (permalink)
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Originally Posted by JAYBOZ
Thanks for the replys guys. I'll definitely start wrapping again, and focus more on a better warm-up. . .
No, problem and good.
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Old 01-07-2007, 05:43 PM   #19 (permalink)
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Quote:
Originally Posted by JAYBOZ
Thanks for the replys guys. I'll definitely start wrapping again, and focus more on a better warm-up. . .
Sounds like a good plan. If you need advice on how to wrap your hands, check the guide I have posted in training and nutrition.
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Old 03-10-2007, 05:07 AM   #20 (permalink)
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Quote:
Originally Posted by Captainobvious99
One of the big benefits of a free-standing bag is that it can be moved around fairly easily, so its great for tighter living arrangements.
It also helps with footwork to as you can swing it in various directions, or round & round, and then step around it, practising your footwork in a variety of ways .
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