Entrainement sac de frappe : tout ce qu’il faut savoir !

Quels sont les bienfaits d’un entraînement au sac de frappe ?

Often used to deliver powerful blows, the punching bag is also very effective for work on your footwork and speed, but not only ! We have listed the other benefits that a session with this brings you. iconic boxer equipment. Enough to make you want to train even more.

Unfailing endurance

Intégrer les exercices de sac de frappe dans votre routine d’boxing training allows you to gain endurance every training session. The more you practice your punches on the bag, the more durable you will be.

Lungs of iron

En adaptant correctement votre programme d’entrainement, le heavy-bag devient un very good tool to work on your breathing. In addition, if your exercises are more cardio-focused, you will burn as many calories as possible!

A professional technique

Punching bag work is also a great way to help you perfect your technique and improve your coordination. Your punches will then be more accurate and more explosives. And if you have a coach to guide you during your sessions, listen to their advice to progress even faster.

A concrete body

En donnant tout sur le sac, vous allez évidemment réquisitionner l’ensemble de votre corps. Votre séance de boxe va donc renforcer l’ensemble de vos muscles : abdos, jambes, épaules et bras. Qui a dit qu’il fallait forcément aller à la salle de sport ou faire de la musculation pour avoir un corps en béton ?

Managing distance

The heavy bag is also very useful to allow you to better manage the distance ainsi que d’improve your weight transfer in boxing ! À l’inverse du shadow boxing où vous donnez des coups dans le vide, ici, vous avez une cible qui bouge. Vous pouvez donc compléter votre programme d’entraînement avec des exercices qui vous feront travailler les appuis, les esquives et l’enchainement de frappes. 

Release the stress

Et bien sûr quoi de mieux qu’un heavy-bag pour tout lâcher et évacuer son stress ? Toutes les frappes données dans le sac vont vous permettre de vous vider la tête et de vous défouler tout en prenant du plaisir (enfin, on l’espère !).

Comment bien s’entrainer avec un sac de frappe ?

Un bon programme d’bag training increases your explosiveness and it goes through a combination of several things: travel, of the dodges, of the feints, of the various shots, find the good distance and above all, always keep one's guard !

Bon, on vous l’accorde, ça fait (un peu) beaucoup à gérer en même temps. Mais parce qu’on prend soin de vous Tiger, on vous a préparé 3 typical workouts that you can do with a punching bag.

 So, put on your gloves, your boxing gloves and prepare the timer. We're off Tiger!

Warm up before you start 

Avant de frapper dans le sac, et pour éviter toute blessure, vous devez d’abord préparer votre corps à l’effort. Wrists, elbows, shoulders, hips, knees, ankles, warm up the parts of your body that you are going to use. You can rotate in one direction and then in another each time.

For a warming up complete en moins de 5 minutes, vous pouvez aussi vous servir d’une corde à sauter. De quoi faire monter votre rythme cardiaque de manière efficace en peu de temps.

Cardio-focused training to burn as many calories as possible

On vous l’a dit, travailler avec un heavy bag c’est un très bon moyen ofimprove your cardiovascular system. So, we suggest you do some HIIT (High Intensity Interval Training). We warn you, you will sweat.

Depending on your level (and your preferences), you can either perform sequences of 30 seconds without rest between the series, i.e. sequences of 20 seconds then 10 seconds rest.

L’objectif c’est de faire des rounds of 2 to 3 minutes during which you bombard the bag with punches!

Do the movements with a small amplitude sans complètement engager votre corps. Privilégiez la vitesse d’enchainement des coups et laissez de côté la technique pour l’instant.

And if you want to challenge your cardio even more, always stay on the move. Move around the punching bag or activate your legs by standing on tiptoes for example.

Pour la série, on vous propose d’enchaîner par exemple :

• Right jab – left jab
• Right cross – left cross
• Front hook – back hook
• Front uppercut – rear uppercut

Classic punches: simple, but effective! To start, you can start with 6 rounds and increase training after training. You'll see, at first it will sting...

Explosive workouts to work on your power

Before putting power into your shots, be sure to master the right technical. Si la technique n’est pas bonne, ce n’est pas la peine de continuer à taper dans le sac de frappe.

When you have the right form, your shots can be more explosive and more powerful. But be careful, you must not exhaust yourself unnecessarily either. You must relax your body and contract it only at impact. The more tense you are, the more you will contract all your muscles and therefore tire yourself unnecessarily... No way! This is not at all what we want.

Start with 3 rounds of 2 minutes where you warm up on the punching bag, deliver blows, but light ones. Gradually increase the power, but do not go beyond 70% of your strength.

Une fois que vous vous sentez on fire, il est temps de passer aux choses sérieuses ! Vous pouvez même demander à quelqu’un de tenir le sac de frappe ou de faire en sorte qu’il ne bouge pas trop. Pendant 4 to 6 rounds of 3 minutes, you will be able to get the sauce going. During rounds, send sequences minute after minute. 

Exemple d’exercices : pendant 1 minute vous envoyez direct du bras arrière et crochet avant, ensuite la minute d’après vous lâchez uppercut du bras avant et crochet du bras arrière et pendant la dernière minute, crochet avant et crochet arrière. Cet exercice est très utile en boxing hiit workout. 

Play with the moves during your boxing lessons. For example, you can do 1 minute with hooks only, 1 minute with rear arm jabs and alternate. The goal is to put some punch into your shots without lacking precision. ! But be careful, they must not crash into the punching bag. Always bring your arms to the correct height to maintain your guard.

Workouts to be lightning fast 

Endurance is good, power is good, but what's the point if you're not fast enough? Not much in fact... To remedy this, here are some small exercises you can do.

To work on your speed with a heavy bag, you have to be as relaxed as possible. The goal is to throw light and fast punches, you don't need to kill the bag this time. The more relaxed you are, the faster each punch will go away.

For lively workouts, start with yourself focus on one punch. For example, start with the jab, then move on to the cross, and so on. In total you can do 4 rounds of 3 minutes.

Start the first round with 30 seconds of jab, 30 secondes de cross, etc. en vous concentrant sur la vitesse d’exécution.

Then, for the second round, chain each strike one after the other: jab, cross, front hook, back hook, uppercut, back uppercut.

For the last two rounds that follow, you can start on exercises of 2 to 3 strokes maximum. Let your creativity and speed speak. For example, throw a jab, a back uppercut and a straight back.

The more comfortable and lively you feel, the more power you can add. But be careful, remember that the goal of this training is not to use all your strength!

Our little tips for professional training

Did we make you want to use the punching bag? Perfect, but before that we give you our last little tips to train like champions.

• Always take the time to warm up, at least 5 minutes.
• Make some jumping rope and shadow boxing before attacking the punching bag.
• Don't stay static in front of the bag, turn around, move around, use your footwork !
• For more power in your shots, turn your hips when you throw your punches.
• After a sequence or a blow, always regain your guard !
• Stay relaxed (yes, we repeat), if you are contracted everywhere you will tire yourself stupidly...
• Take a time to time your workouts ! And if you have a bad memory, write down your training on a sheet of paper.
• Hydrate yourself good because the bag makes you sweat.
• Never forget to put your bands Or your undergloves, a wrist injury happens so quickly…
• Control your breath, this is essential, you must exhale as soon as you touch the bag!

Come and bump into the Cercle aquabags!

L’entraînement au heavy bag c’est bien, mais à l’aquabag c’est mieux… Au Cercle on vous propose un training who will put your cardio, your endurance, your liveliness and your muscles under severe strain. A bit of everything we just talked about above…

With alternating 50-minute workouts boxing moves on aquabags and fitness exercises on the benches, you will work and strengthen your entire body! In addition to that, the most motivating coaches in Paname are here to encourage you and show you everything! We assure you that there is nothing better... And our boxing gloves are super stylish too!

So you know what you have to do, book your session at the Cercle and head to Montmartre in the most iconic boxing club in Paris!