David Robson, martial artist and international author gives his Heavy bag training tips....
1. Prepare Properly.
Before hitting the heavy bag, it is imperative that all safety aspects are addressed, to help offset injury, while ensuring a productive session.
Wraps: In fact, preparing to hit the bag could prove to be the most vital element when it comes to positive, long-term, results. Begin by applying wraps to the knuckles and wrist area. These are specifically designed to provide support for entire hand and wrist area. Training without wraps could, over time, lead to hand and wrist damage, so wearing them is the first crucial step to longevity in the sport. Hand-wrapping to absorb impact, will also help to lessen the likelihood of osteoarthritis in later years. Gloves: After wraps, place on gloves that are suitable for ones specific purposes. Lighter gloves (10-ounce) are usually used on the heavy bag by beginners, and/or those wanting to perfect their technique.
The heavier gloves typically are used by stronger, more experienced, athletes, to prepare them for battle, when they will be wearing lighter gloves (heavier gloves will help to develop hand speed).
When buying gloves, it is best to stick with a reputable, more expensive brand, as this will help to ensure a better quality of workout and a longer lasting pair of gloves.
Shadow Boxing: A brief warm-up of shadow boxing (punching into thin air, using ones reflection in the mirror as an opponent), followed by a series of joint rotation exercises, is generally a good idea before starting on the heavy bag.
2. Begin Light. As part of the warm-up, one light round of two-three minutes is advisable. Circle the bag and throw off light punches using excellent technique. This will also serve to form the correct groove, and help to ensure this sharpness remains throughout the session. It is actually better to go light, with perfect form, than to use incorrect technique and become injured.
3. Always Emphasize Correct Technique. Never hit the bag hard at the expense of proper technique. This maxim should always be in mind when seeking to make physical improvements on the heavy bag. Wading into a heavy bag without consideration for technique will not only increase the likelihood of injury, but result in stifled progress. It is worth remembering that power and speed will come as a result of correct technique, rather than the other way around.
4. Throw All Punches From Fighting Stance. It is never a good idea to telegraph ones punches in an attempt to generate more power, as this will let your opponent know exactly what is coming next, and give them the chance to pre-empt your attack. On the heavy bag, this same rule applies. Telegraphing will encourage sloppy form and unnecessarily result in lessened energy reserves - two things any boxer, whether training for a fight or simply using the bag to get in shape, should avoid at all costs. Extrapolating a heavy bag session to a real life situation involves keeping all fundamental precepts the same. Never sacrifice technique on the heavy bag.
5. Use A Near Full Extension When Hitting The Heavy Bag. Distancing is a very important consideration when aiming to exert maximal force on the heavy bag. Standing too close will result in a pushing motion, which will achieve minimal results. Stand too far away, and minimal contact will be made. Standing at the right distance will allow for a near full extension as each punch hits the bag. A clean, crisp, sound should result from a near full extension punch. Try to punch through the bag, like it is an opponent.
6. Breathe Correctly. When hitting the bag, it is tempting to hold ones breath due to the exertion needed to execute each punch. Exhaling as a punch is thrown will help ensure a continual S.P.L. of oxygen to the body, to feed the working muscles. It will also decrease the likely-hood of thoracic pressure, which can result in serious injury. Thoracic pressure is created when nerves and muscles in the thoracic region - between the first rib and collarbone - become compressed, resulting, in some cases, an eye hemorrhage, high blood pressure and severe headaches. To further underscore the importance of correct breathing for boxing purposes, exhaling with each punch will also add increase power output.
7. Ensure Diet & Rest Needs Are Met. With the type of effect heavy bag training has on all the muscles of the body, it is vital to ensure all nutritional and rest needs are met. It is important to eat about 150 grams of carbohydrates, in addition to taking a protein shake, at least one hour before training. Again, following training, a protein shake and 150 grams of carbohydrates might be taken. This will help with the recovery process, and ensure regular gains are made. Good sleep - 7-9 hours a night - is also important to facilitate a beneficial training response.
Fitness and Nutrition 
David Robson, 
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