The 8-Week Heavy Bag Plan
The BoxerGuy eight-week program for the heavy bag: three sessions a week that build rounds, combinations and conditioning, week by week
A schedule of session types says what to do in a week. It does not say how this week should differ from the last, which is where a lot of home training stalls: the same rounds, the same combinations, week after week. The 8-Week Heavy Bag Plan adds the progression. Part 1 sets up stance and guard, the number system for punches, and hand wraps, gloves and the bag. Part 2 is one page a week for eight weeks: the bag rounds (one more each week, longer rounds from week three, shorter rest from week six), one new combination to drill, a focus, a finisher, and every session timed, with an easier week four and a retest in week eight. For people training at home or between gym sessions; bag work only, not sparring. Not medical advice: check with a doctor first if you have a health condition. With your purchase comes a personalised sheet with your eight weeks, timed from the rounds you do now.
Look inside
Two full pages from the workbook, exactly as printed. Click either to read it at full size before you decide.
What is in it
- Stance and guard
- The number system for punches
- Hand wraps, gloves and the bag
- Eight weekly pages: rounds, combinations, focus and finisher
- An easier week four
- The week-eight retest
- Session log and combination card
- Bonuses: a quickstart, round timer settings and a safety card
- A personalised sheet: your eight weeks, timed
- ✓ 28 printable pages
- ✓ 9 sections, worksheets and templates
- ✓ A second PDF worked out from the numbers you enter
- ✓ No account needed, just an email address
- ✓ Instant download; link valid 7 days
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The plan complements the free Boxing Round Timer. It times a session; the plan progresses eight weeks of them.