Unique Workouts

* Unique Workouts
* Punch & Ride on Cycles
* Punch & Ride Workouts and Benefits
* Step & Punch with Stepper
*�Vertical Speed Bag Punching
THE ART OF THE BAG..... A speed bag documentary
"Art of the Bag" will follow the evolution of the speed bag and show
that it's much more then just a boxing exercise.
click above or below�to support this film!

Unique Workouts
* The following are only intended for those with advance speed bag skills, and those wanting to maximize their individual workouts for skill, strength and balance. They are not intended or suggested for the casual speed bag user.
For those desiring to advance their physical balance, coordination and maximize their workout experience, the speed bag can be joined with other popular types of fitness equipment.

Punch & Ride
You don?t have to stand up to use a speed bag. Depending on your speed bag setup, either wall mounted or free standing frame, you can join a stationary cycle with your bag. This creates a very unique workout called ?Punch & Ride?.
Upright Cycles. Depending on your style of upright cycle, these can be used with wall units. The secret is to adjust the height of the cycle so the belly of the bag is as close as possible to the correct position.
This setup is also slightly unstable. Because of the narrow seat and narrow cycle width, it may sway sideways during side punching techniques. It is recommended to only use front and back punching techniques with upright cycles.

Recumbent Cycles. Recumbent cycles are lower and probably will not work with a wall unit, but they may match up with a free standing floor frame. The trick is to match up all the parts on the floor of the bag stand and the bike.

This is a more comfortable set up due to the wider seat. But stability of the speed bag unit is often a problem for freestanding frames. Some type of strap support may be needed to increase the stability of the speed bag frame.


P&R Workouts and Benefits
Joining a bag and bike allows for four workout options: First you can simply ride the cycle, ignoring the bag, or second you can just sit and punch the bag. A third option is to create an interval workout, where you can ride for a pre-determined time interval, then punch for that time interval. And fourth, you can punch the bag while you are pedaling the cycle. Doing both together creates a unique body coordination experience, since the upper body punching and lower legs pedaling are doing separate and different movements at the same time. You will find the legs and arms will find a natural speed to ?sync? these motions together. But the larger muscles of the legs tend to dominate.
Advanced Coordination. You can also maximize the body coordination effect by adjusting some variables of the bag and bike. On the cycle you can vary the pedaling force required by some tension adjustment method, requiring your legs to push harder to move the pedals. Basically you can increase pedal pressure to ride ?hard & slow? or reduce pressure to ride ?fast with reduced force?. You may also adjust pedaling speed to move your feet faster or slower. On the bag, you can increase bag size to add more punching force required, or adjust your punching speed to go faster or slower.

The following adjustments will isolate your upper and lower body, making the legs and arms work at opposite extremes of force and speed at the same time:
Variation 1. On the cycle, increase pedal force to maximum. For the speed bag, use an 8x5 or smaller bag. This set up will allow your lower body to push slow and hard while your arms swing small and fast. Basically you are riding hard and punching fast. At these settings, you can expect your legs to give out before your arms will. Tip: the larger muscle group (legs) tend to dominate. You must fight the natural feeling to let your punching speed slow down to match your legs. * This is an extremely physical workout, and will severely test your cardio ability. Keep your time interval short on this one.

Variation 2. Reverse the last setup. On the cycle, removal all pedal pressure so no force is required. For the speed bag, use an 11x8 or larger bag. This set up will allow your lower body to pedal very fast with no force while your arms must punch harder and slower. Basically you are riding fast and punching hard. Tip: Now you must fight the natural feeling to let your riding speed slow down as your arms tire.
Several demonstrations of Punch and Ride can be seen in the video examples found on the DEMO page.

 Step & Punch
A freestanding unit may also be joined with a stepping exerciser. This is an extremely physical workout and requires exceptional balance and coordination. Your punching motions must be coordinated with the up and down motion of your stepping. *Warning: there is a board over your head! You may also want the bag a little higher than normal, to allow your head to come up and not contact the board. Stabilizing straps are definitely warranted in this set up. You do not want the speed bag stand to sway when fully extended. Your stepping and punching together will find a natural rhythm and will quickly ?sync? together. This is similar to the bag and bike. Also similar to punch and ride, you can adjust the stepping force and speed against your punching. The upper and lower body isolation will not be so dramatic here, but the shear physicality of this workout is enough on its own.

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�Vertical Speed Bag�Punching
Most people only see the speed hit in the more standard "horizontal" position, meaning the board is up overhead and the bag hangs down under it. But it is also possible to put the board in a "vertical position", having the speed bag hanging (or laying) down on the board.
Besides workout variety one reason to consider a vertical bag is if you cannot get a stable horizontal (or standard) speed bag set up in your home or apartment. Especially if you end up with a rather unstable, shaky free standing floor frame, then you might get a more stable punching set up by placing a vertical bag on a tree or possible an outside wall.  Another reason for a vertical bag is if you have painful shoulder impingement syndrome that may not allow you raise your arms up for longer periods of time. When performing vertical punching you get a bit of a shoulder break since they do not have to flex to hold the arms UP so much as gravity helps do this when you bend or lean over to toward the bag. It will not eliminate all pain in this area but some enthusiasts with long standing shoulder problems have reported it is easier to punch with this set up.  Of course, We encourage anyone with shoulder or elbow problems to see a qualified medical expert perform using a speed bag in any form.    Below is a vertical Bag set up

Here a plywood "rebound board" has been hung vertically (a wall will do the same thing) and the swivel and bag are attached to the middle. Gravity plays a part in this setup and the bag is hanging or "lying on board" at rest. The main difference in this type of punching set up is that the bag will want to "flop" or hang down, particular when you make a mistake. The hardest part is getting the bag started, and two methods seem to work equally as well.
First, Hold the bag out from the board with one hand and punch either "down" or "up" on it to get it going. Or, Simply punch down into the belly of the bag and it will bounce off the wood to start. Either way seems to work, and once it gets going it works exactly like punching the horizontal bag. Use the same Rules of RhythmTechniques and Combinations. But be aware that when you miss-hit the bag will want to die quickly into the lying position.
Note hit set up has TWO rebound boards and you are looking a the higher bag. Another board is behind it for a lower bag on the other side.
Below are the two positions of this particular Vertical Board setup, and it shows the higher and the lower bag being used. Bag position, stance and the start position for vertical punching really depends of user preference for bending over. A taller user may not want to bend over as much, or prefers a straighter back, and therefore wants the vertical bag set about stomach or waist high. However, some find it more comfortable to perform vertical bagging from more of a bent over position. It is really a matter of personal preference, for either way works just fine. When in doubt we suggest a slightly higher bag position, for it is easier to lower a vertical bag (standing on platform) than to raise it up. Below show a "high bag" on the left, and "low bag" on the right.  Any bag size or swivel can be used.

Again, virtually every single punching technique or combination will work fine with a vertical bag, and the only key is to get it going. Here is a Demo of vertical speed bag punching.
demonstrated the amazing art of  "PUNCH DRUMMING(TM) during part
of his own Drum Solo's.  THANKS to BALAZS BOXING for donating the 
rock solid UBS1S FREESTANDING FLOOR frame. This was memorable
 Check out the shows:

 That Metal Show  Saturday April 7, 2012 and Saturday April 14, 2012