Killer Heavy Bag Workout

June 30, 2013 June 30, 2013 by Johnny N Bag Training, Boxing Training 20 Comments

Killer Heavy Bag Workout

Here’s a great boxing heavy bag workout from Jason Van Veldhuysen over at Precision Striking. He’s also got a popular Youtube channel.

This 10-round heavy bag workout will improve your power, speed, endurance, and overall boxing skills!


*** Watch the video to see Jason demo his heavy bag workout. ***

NOTE FROM JASON : This heavy bag routine is meant for non-sparring days, where Jason recommends to do 10 rounds on the heavy bag. On sparring days, you use bagwork to supplement your sparring so that you still get 10 rounds of hard work. (For example: if you sparred 6 rounds, do 4 on the bag.)

The standard round time in boxing is for 3-minute rounds with 1-minute rest in between!


ROUND 1 – Warm Up

Start with the jab, bend your legs, and get your hands and feet warmed up. Start gauging timing and distance, move your head before you jab, move your head after you jab, work on your angles, and setting up other shots in later rounds.

ROUND 2 – Southpaw

Hit the bag from a southpaw stance (or orthodox if you’re already southpaw) to balance out your body. You’ll be working different shots and angles. And you never know when you’ll need this strategy in a fight.

ROUND 3 – Head movement

Emphasis on head movement for this round. Work on slipping, ducking, snapbacks, moving head before & after you punch. Move your head, snap your punches, slip, and move again. Keep moving your head.

ROUNDS 4, 5, 6 – Fight pace

Work at 100% full-on fight pace. Throw fast combos, flurries of combos, keep moving your head, keep creating angles, keep your footwork active, move exactly how you move during a fight. Keep the pace high and the pressure on.

ROUND 7 – Tricky

Start getting cagey and slick. Stay on the outside, lots of feints. Start picking your shots, don’t be in a rush to throw. Lots of in and out movement. Move in with a few shots and get back out again. Be cagey and cautious.

ROUND 8 – Speed & Volume

Lots of hand speed and high punch volume. Focus on short and quick punches. Work on getting the speed and fluidity in your hands. Don’t worry about any technique in particular. Let the mind go free and let the hands go.

ROUND 9 – Power shots

Pure power shots. Bend your knees and turn the hips and shoulders on every punch. Put everything into these shots, bad intentions on these shots. Go for the knockout.

ROUND 10 – Inside fighting

You should be tired and with spent legs. Get inside and make it ugly. Get close to the bag, slipping and dipping, move your head, work the body, work the head. Keep turning your opponent, creating angles, and staying busy.

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Nour Eldin July 1, 2013 at 1:49 am

Great video … hope its the first of many collaborations between you guys… best of luck and keep up the energy …


LDeVaughnJr July 1, 2013 at 1:30 pm

Great work. My fellow club members really need to see this, and they will. Thank you.


Seb July 2, 2013 at 7:29 am

Exellent video & Great article. Thanks !


stephen collins July 5, 2013 at 7:57 am

This dude is legit!


Gil July 5, 2013 at 9:12 am

Nice..I’ve emailed Jason before and he knows his stuff for sure.


Jose C. July 10, 2013 at 4:54 pm

Johnny, you and Jason are THE BEST boxing and fight instructors on the internet. You two collaborating is a major dream come true for me. Please try for as many collaborations as possible. Together you guys are unstoppable.


Khanno July 10, 2013 at 10:32 pm

While Johnny focuses on the basics Jason focuses on the advanced. Both are great internet instructors though. My impression of Johnny is the go to guy for selecting proper workouts and exercises cause he pwns most of the youtubers in that respect by explaining them in his articles.


Mach July 16, 2013 at 5:47 am

Thanks, for sharing, will try this today!!


Mach July 17, 2013 at 1:07 pm

wow, it was exellent and I feel like a wolf today!


amarnath phoenix August 9, 2013 at 2:23 am

really useful johny


Hipgn0stic September 14, 2013 at 9:24 pm

Great ideas to keep thing s fresh! Awesome thx.


shamo September 18, 2013 at 7:45 am

Just to add. It’s a nice start to evolving your heavybag work, there’s nothing wrong with adding ideas. Some of mine are –

Rounds with only 1 – 2’s/only straight punches from the outside/a partner yelling out commands/punch ur way inside, punch while inside, punch to cover your exit. You could also shorten resting time.

Of course, there are so many variables to control whilst these ’round rules’ are in progress. Things like rhythm on your 1 – 2’s (baBOP | pop pop | pop.. POP), finding new angles on straight punches etc.

The most important things i’ve discovered so far are.
1. Relax the whole time, it might feel good to dump tension on the bag but it’s hard to improve this way.
2. Keep punching, i see too many doing the opposite of no.1 then they look away from the bag with their hands down for a few secs then repeat. It’s a huge no-no, please don’t let this become a habit especially going into sparring. Always be ready to punch and be aware of what’s in front of you.
3. Have fun. If you want extra rest time, take it. Shout at your partner ‘this is too easy!’. Wanna try a round with ur hands down? totally up to u. I remember doing the robot after a round, and it became tradition with the other guys for the day.


Johnny N September 26, 2013 at 4:07 pm

“doing the robot after a round” — hahaha 🙂


Phil Knowles November 7, 2013 at 2:52 pm

This is one of my all time most favorite articles on timed drills. I’ve incorporated this type of drill with my martial arts training including kicking techniques.


Troy w November 11, 2013 at 6:04 am

Thanks , I didn’t mind sharing your great advice with some friends . Great technique!


julio November 26, 2013 at 8:28 am

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ray November 26, 2013 at 8:32 am

hello julio how are you doing i do professional boxing myself and i am happy to say that you have an amazing record but i would like to be the one to give you your first loss and it would be an honor so if you please would please contact me at 845 123 9876 thank you please be sure to call also whenever we meet up we can go for some food or something


Milan February 3, 2014 at 1:57 pm

Should this be done on its own or with a full workout before it??


Johnny N February 12, 2014 at 3:28 pm

This workout can be done anytime that you want although I would imagine it would be too long and hard for most people and that it should either be done alone or during the heavy bag portion of your boxing training routine. To do all 10 rounds of this AFTER a full boxing workout would be a total overkill as your body is too tired to get any real benefits from it.


Bespinosa November 8, 2014 at 3:39 pm

Thank for you guys making this


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