Scheduling Bag Work and Weight Training Sessions

[Vash]

Got a simple question I can never seem to get right for one reason or another:

what is the best way to schedule my bagwork and my weight training? I lift twice a week, and can never seem to have my 'work on a day I'm recovered. The deal is, aside from a little incompetence?

And why in the hell am I up so late?

[Toby]

I only do a little bit of bagwork. 1000 punches on the double end bag and 1000 on the speedball per day. I superset with my weights. Each morning I go:

Jump rope 400 times
Warmup bench
100% bench
rest 5min
90% bench
100% squat or dl
1000 on the double end
90% squat or dl
100% pullups
make breakfast
100% pullups
Jump rope 500 times
Eat breakfast
1000 on the speedball

If I were doing heavy bag it might be a different story, but I doubt my shoulder would let me.

<edit>I only count every 2nd skip, so I'd miscounted my rope jumping by 1/2</edit>

[Vash]

I used to do 12 3-minute rounds. I had to stop because of my shoulders (same reason I stopped benching).

I'm looking more to working just my basics and some forms techniques on it, not so much for time as I used to be.

[IronFist]

I wish I could do 12 3-minute rounds.

Can you lift one day and bag the next?

If not, lift first, then bag.

Don't bag first, you'll be too tired to lift.

I don't know how you divide up your lifting, but you could do:

Day 1: Lift legs, work punches on bag

Day 2: Lift upper body, work kicks on bag

or

Day 1: Lift legs, work kicks (cuz your legs are already tired)

Day 2: Lift upper body, work punches (cuz your arms/shoulders are already tired)

It's up to you.

Or

Lift

Bag

Lift

Bag

You get the idea.

[Vash]

I do two, full-body workouts a week - Monday and Thursday.
I can probably get some bag time in one tuesday and friday.

[IronFist]

^ Yes.

[Vash]

Checking out my old bag work and weight lifting journals, I don't see anytime where I did weights on day 1, then bagwork on day two. Interesting.

I am a master of the obvious.

[Toby]

Originally posted by Vash
I used to do 12 3-minute rounds. I had to stop because of my shoulders (same reason I stopped benching).

My bagwork takes 11min for the double end and 6min for the speedball, rounding down to the nearest minute. So I'm doing less than 1/2 your workload. I do each one in one go though. I'm concentrating on hand conditioning and GPP so I don't mess around too much except on the double ender - on that I do 800 then the last 200 is combos and messing around.

[Vash]

Originally posted by Toby
My bagwork takes 11min for the double end and 6min for the speedball, rounding down to the nearest minute. So I'm doing less than 1/2 your workload. I do each one in one go though. I'm concentrating on hand conditioning and GPP so I don't mess around too much except on the double ender - on that I do 800 then the last 200 is combos and messing around.

It'd be nice if we had that kind of equipment; all we have is three 80 pounders. I figure, if I leave the school I'm with, I'll just buy one of those Hangable B.O.B.'s, a double-ender, and a speed bag.

I tend to focus on power generation in shuffles and single-steps. Unless I'm working conditioning, then it's just striking combo's I pull from the forms.

[Samurai Jack]

Have you worked on one of those B.O.B.s Vash? They are so light and soft I can't imagine the benifit of working out with one of them. I had one for a couple of months and gave it away to somebody. Maybe if they ever develop a firmer, heavier one, I'll use it, but the only thing it was good for was scaring the crap out of me every time I stumbled upon it in the dark.

[IronFist]

I agree, I wouldn't get a B.O.B.

[Vash]

Oh, well. I guess I can stick with a heavy bag.

[GuSpeed]

what size of speed bag do you use? THanks. I bought one before that was 9x6 and it was really slow. Is something wrong with me?

[Toby]

Originally posted by GuSpeed
what size of speed bag do you use?

I use this one. It's pretty good.

Originally posted by GuSpeed
Is something wrong with me?

Yes . Dunno. I do my 1000 punches in 6min, so that's 2.77777778 punches a second. That's plenty fast enough for me. I can do bursts of faster speeds, but I couldn't maintain that pace for the whole 6min.

BTW, I go:

punch
            ->
                bounce
            <-
bounce
            ->
                bounce
            <-
punch 

[ngokfei]

I guess it would depend on your recovery time.

Tend to do 2 days on 1 day off cycle.

On the heavy days.

light stretch
Calisthenics
Mass reps low weights overall body, doing the circuit
shadow box/kickbox
6 - 3 minute rounds
medium stretch
treadmill/stair etc. 15 mins
deep stretch.
rest period
target specific muscle group/body part - free weights

I try to do a heavy boxing work out then target the legs

lately trying to put together some now routines , getting bored

anyone try the pump class at golds. Step with barbells