If you have not received instruction in proper punching and kicking techniques, do not train on a heavy bag until you do receive it. If you have the proper instruction, start bag training gradually.

• Always warm up. Warming up improves performance and reduces injuries and post-exercise muscle soreness. Before exercising intensely, always work up a light sweat, such as by jumping rope or shadow boxing for a few minutes, and engage in some basic stretching exercises. Do not do extensive stretching during the warm up. It can compromise joint stability and make you more susceptible to injury. Wait until the cool-down.

• Always cool down. Cooling down at the end of your workout gradually returns your system (breathing, heart rate, blood pressure, etc.) to a resting state. Never finish an intense workout and then just sit down to rest. The cool-down is the time to do intense stretching exercises.

• Routine. Practically all Taekwondo techniques may be used on a heavy bag. Vary the techniques used, the side of the body used, and the order of the techniques.

  • Rep-Based Training. Perform sets and repetitions of specific kicks or strikes. Rest long enough between sets to catch your breath and move on to the next set.

  • Time-Based Training. Work for a time limit or set number of rounds.

  • Circuit Training. Combine bag work into a circuit routine, such as rotating between using bag work, light weight lifting, jumping rope, set-ups, etc.

  • Blitz Training. Use intense, rapid-fire barrages of strikes and kicks for 15 to 30 seconds. Perform as many sets as possible.  

FIT (Frequency/Intensity/Time)

Heavy bag training, like other forms of exercise, stresses the body. Training too intensely may exceed the body's ability to recover. Only train a maximum of every other day. The more intensely you train, the more time off you should take between workouts.

In terms of intensity, remember that tendons and connective tissues need more time to develop than muscles. Therefore, the speed and power of strikes and kicks may develop faster than the body's structure is able to handle. Start with light to medium power and concentrate on proper body mechanics, and then gradually increase power. There is little benefit to continuously pounding the bag as hard as you can.

The length (time) of each workout is linked to the frequency and intensity. If one factor (frequency, intensity, or time) changes, the other factor may need to be changed to compensate.

Homepage

   

Tweet Follow @TKDTutor

TKDTutor - © 2000 by TKDTutorage - All Rights Reserved - Email