Heavy Bag Builds Tri-related Power?

[keaveny]

I had mentioned a few weeks back that my winter training would incorporate knocking the heavy bag around. I had done some boxing in my younger years and missed the fun of the heavy bag (ironically, I stopped boxing because I didn't like the running involved in conditioning).

So I have been going 5-6 rounds of serious pounding and footwork on the bag with 30 seconds rest between. Loads of fun, but...

I have noticed on my tri-related workouts that I am able to kick to another gear much easier and with more force. The heavy bag is the only thing I am doing differently this year.

Cool feeling, to put the hammer down and the body responds more than you expect. Now that I have experienced it, I gotta have more.

Anyone have any similar experience with the bag, weights, etc?

[Steve Yutzy]

Never done the bag, but I like the weights during the season. Ignoring the strength benefits for a second, it might be something as simple as an activity like weights or the heavy bag helps you to "unlock" your ability to put more effort into your workouts in general. This is why I also like things like track workouts for running, or intervals/hills on the bike. Shorter high intensity workouts really help you to find that extra gear you didn't know you had.

[keaveny]

I guess I am just surprised that the heavy bag has had that impact. The intensity is primarily confined to the shoulders, though it is a generally good upper body workout.

I am a sample size of one so while not scientific I seem to have realized more ability to generate power and shift gears as a result of it.

Or maybe it is just psychological and the "kick arse" mentality on the bag is conditioning me to apply the same mentality on tri-related workouts.

[MattCollister]

Getting back into powerlifting in the last year and a half I think has made a very positive impact on my overall health.

[Aussie Rob]

Maybe the diligent training you've been doing to starting to add up and the heavy bag work is a coincidence?

Either way, if it feels bad....do it

[Jack Carney]

I agree the change in workouts can be very beneficial and you need to shock your body with different routines from time to time to avoid complacency. I have also been working out with the weights again this year which I have found is key for me in keeping lean which has always been my challenge.

Your post reminds me of a high school teacher/coach we had that was a pretty bad ass dude. He was a fighter when younger and told us that if we wanted an awesome workout to hit the heavy bag simulating a boxing match. Box and dance for three minutes and rest for one. He challenged us to do it for twelve or fifteen "rounds".

Tim Ritt also swears by the Weighted Hula Hoop classes at Urban Active. You should see him in his leotard.