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BEYOND STRIKING
Author: Fitz
Everyone reading this magazine shares a common goal: to become a better martial artist by increasing your strength, enhancing your endurance, maximizing your flexibility and improving your agility. Some of you attempt to accomplish that by performing traditional exercises from ages long since passed, while others hit the local health club for your body-conditioning needs.
While those strategies can be beneficial, there is a third option that does not require you to join a gym or endure endless hours of potentially harmful drills. Even better, chances are you already own the two pieces of equipment youll need. (And if you have to buy one of them, you can rest assured itll be put to good use in other phases of your martial arts training.) Im speaking, of course, about the heavy bag, the ultimate striking device and the ultimate workout aid. This article will provide everything you need to know to use a heavy bag to transform yourself into a more flexible kicker, a more powerful puncher and a more effective grappler. Who could ask for more?
MOBILITY AND AGILITY
Tap-Up: Position both feet near the end of a heavy bag that is lying on the floor. Lift one foot and tap it on the top of it, then place it back on the floor and repeat using your other foot. Perform this speed drill as quickly as possible without putting pressure on the bag as you tap it. Go for one minute and rest for 30 seconds, then repeat. Go for 30 seconds and rest for 15 seconds, then repeat three times. Go for 15 seconds and rest for 15 seconds, then repeat five times.
Inside Tap-Up: Straddle a bag with your knees slightly bent. Tap one foot on the top of it, then replace it on the floor and tap the other foot. Follow the progression listed above.
Jump-Over: Stand with both feet on one side of a bag. Keep your feet together as you jump to the other side. Maintain a good pace but slow down if you become clumsy and fall. Jump for one minute and rest for 30 seconds, then repeat. Avoid this exercise if you have weak ankles or knees.
UPPER-BODY STRENGTH
Push-Up: Place your feet shoulderwidth apart on a bag and your hands shoulder-width apart on the floor. Perform a standard push-up. Repeat 10 to 20 times to develop your pectoralis major.
Dip: Begin with your feet shoulderwidth apart on the floor, your knees bent at a 90-degree angle and your body facing away from the bag. Squat until you can touch the bag. Your hands should be shoulder-width apart on it with your fingers pointing toward your butt. Lower your body as far as possible by bending your elbows, then return to the starting position. Repeat 10 to 20 times to build your triceps.
Row: Straddle the bag, bend your knees and hold the harness that is attached to the top of the unit. Lift the top of the bag to your chest and slowly lower it back to the floor, allowing the bottom to remain stationary. Repeat 10 to 20 times to strengthen your trapezius and latissimus dorsi.
Front Raise: Get a bag with a water- filled base. Remove the padded top section. Stand with your feet shoulderwidth apart and your knees slightly bent. Grasp the end of the bag and lift it in front of your body. Once your arm is horizontal, lower the bag. Repeat 10 to 20 times with each arm to develop your anterior deltoids.
Lateral Raise: This exercise is similar to the front raise except that you lift and lower the water-filled-base bag while it is at your side. Repeat 10 to 20 times with each arm to build your lateral deltoids.
Military Press: Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the top and bottom of a water-filled-base bag and lift it to face level. Hold it horizontal as you slowly raise it overhead and lower it. Repeat 10 to 20 times to work your posterior deltoids.
Biceps Curl: Stand with your feet shoulder-width apart and your knees slightly bent. With your arms straight, grasp a water-filled-base bag by the ends. Slowly bend your arms to move it toward your shoulders, then lower it. Repeat 10 to 20 times to hit your biceps.
Triceps Extension: Stand with your feet shoulder-width apart and your knees slightly bent. Hold the ends of a water-filled-base bag and lift it overhead. Slowly bend your arms to lower it behind your head, then extend your arms. Repeat 10 to 20 times to strengthen your triceps.
LOWER-BODY STRENGTH
Step-Up: Stand facing a waterfilled-base bag. Holding the top of it, step onto the base with one foot. Straighten that leg to lift your body off your supporting leg, then lower yourself back to the floor. Repeat the motion with your other leg. (Before you begin, carefully test your bag and base to make sure they will support your weight.) Repeat 50 times on each leg, then rest for 30 seconds. Repeat three times. The exercise works your gluteus maximus and quadriceps.
Mountain Climber: Stand facing a water-filled-base bag. Bend forward and place your hands on the bag or the base, then push it across the room as if you were pushing a broken-down car. Move as quickly as you can for two minutes to build your glutes and quads.
Reverse Mountain Climber: Stand with your back to a water-filled-base bag. Squat until your butt and lower back touch the bag or the base, then push it across the room for two minutes. The exercise develops your quads.
Squat: Place a heavy bag on the floor, and stand with one foot on it and the other on the floor. Your knees should be slightly bent, and your feet should be equal to or greater than shoulder-width apart. Squat until you are in a sitting position, then stand. Be sure to point your butt directly to the rear and never let your knees move forward of your ankles. Repeat 10 to 20 times on each side to work your glutes and quads.
TORSO STRENGTH
Extended Crunch: Place a heavy bag on the floor. Lie on it with your lower back supporting your weight and your body perpendicular to the bags axis. Keep your knees bent and your feet on the floor. Position your elbows to the rear and your hands behind your head. Lower your shoulders to the floor, arching your back over the curvature of the bag, then raise your torso until your shoulders are about five inches above the horizontal as you contract your stomach muscles. Continue for two minutes to work your rectus abdominus.
Leg-Up: Lie face-down on the bag with your stomach supporting your weight and your body perpendicular to the bags axis. Place your hands shoulder- width apart on the floor and lift your legs until they are parallel to the ground. Hold for 10 seconds, then relax for 10 seconds. Repeat five times to develop your erector spinae muscles.
Superman: Lie face-down on a bag as described for the leg-up exercise. Position your feet shoulder-width apart on the floor and lift your arms until they are parallel to the ground. Hold for 10 seconds, then relax for 10 seconds. Repeat five times to work your erector spinae. (As an alternative, start with your hands and feet on the floor, then raise your right arm and left leg, followed by your left arm and right leg for the same duration.) Plank: With your body straight, place your shins across a heavy bag and your elbows on the floor. Maintain that position for 10 seconds, then turn so only your right elbow is on the floor and your right knee/shin is on the bag. Hold for 10 seconds, then return to the starting position for 10 seconds. Turn in the opposite direction so your left elbow is on the floor and your left knee/shin is on the bag. Hold for 10 seconds. Relax for 30 seconds, then repeat the sequence five times. The exercise develops your erector spinae.
FLEXIBILITY
Considering all the strength and agility benefits you can derive from a heavy-bag workout, improved flexibility is like the icing on the cake. Your options for stretching are limited only by your imagination.
In particular, a heavy bag that is lying on the floor is great for trunk stretches. Its rounded edges make doing abdominal and erector-muscle stretches as comfortable as if you were using a Swiss ball. You can also treat the bag like a ballet bar: From a seated position, place one foot on it and reach for your heel. To stretch your upper body, put one or both hands on the bag and rotate your torso.
It is the heavy bags ability to help you stretch after you work on your speed, coordination and strength that makes it the perfect piece of training gear. Remember to maintain proper body alignment as you stretch each muscle until it feels a little tight. Hold that position for up to 30 seconds, then take a deep breath, relax and do it again while going a little farther. In no time at all, you will begin enjoying all the benefits a comprehensive heavy-bag routine has to offer. ...