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Low-Tech, High-Effect Boxing Training

I recently shared the picture above on Facebook (courtesy of Damiano Rosso). The photo shows a boxer training with a homemade punching bag at the Kampala Boxing Club in Uganda. Since posting the photo, I’ve had several people ask about how to create one of these bags.

Last year, I posted a tutorial that details the steps. I will do so again here for those who are new to the site.

Tires can also be used to create an uppercut bag. An example of this set-up can be seen next.

Tires can also be used on their own to perform a variety of conditioning exercises. There are literally countless options with nothing more than a tire. Several ideas are demonstrated here.

As you can see, successful training does not require a fancy facility. It is possible to succeed with almost anything, including nothing. If you need examples, look no further than the Kampala Boxing Club referenced above. Several world champion fighters have been developed within those walls. Their success was not based on equipment, but rather hard work, dedication and making the most of what was available.

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Improvise, Adapt, and Overcome!

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5 comments

5 Comments so far

  1. James Trotta May 10th, 2013 11:22 pm

    I’m not the handiest guy, but even I could bolt some tires together. Been thinking about buying a heavy bag, but the price has always discouraged me.

  2. Eric May 12th, 2013 9:40 am

    The first person I ever heard of that used tires for conditioning tools was Judo Gene LeBell. LeBell would go to a track and practice throws with a tire, then sprint and retrieve the tire and repeat the drill. Also read about Marciano hitting a tire with a baseball bat for 3 minute rounds and Ray Mancini doing the same drill. Herschel Walker explained in his 1980′s training book how he would put either weights or shots used by shot putters into a tire and tie the tire to his waist for weighted sprints. I also saw where another football player would have someone sit on the tire and perform the same drill as Herschel. It is truly amazing how worn out tires have become such valuable training devices in todays world. I’m thinking those old “World’s Strongest Men” competitions with the tire flipping events had something to do with it.

  3. Eric May 12th, 2013 9:45 am

    Thinking about other methods to making a “cheap” heavy bag would be using some old duffel bag stuffed with sand(sand bag), wood chips, etc. Joe Frazier said that as a boy in South Carolina he used an old feed sack(something of that nature) stuffed with rags, moss, and even bricks. Frazier said he would hit that homemade heavy bag for an hour each day. Must have had some strong healthy hands when you consider how hard Frazier hit and to put his hands through an hour on the “big bag” each day.

  4. Kevin January 29th, 2014 5:41 am

    Great stuff as always. Got a tutorial for mounting the half tire to the wall?

  5. RossTraining.com Blog May 14th, 2014 7:11 am

    [...] As for the video itself, it is always nice to see athletes from other sports who benefit from the heavy bag. Perhaps I am biased as a former fighter and current boxing trainer, but I have always felt that heavy bag training was useful for athletes in many sports. Punching the bag will improve coordination, power, hand speed, and more. These are physical attributes that will prove useful for all. You certainly do not need to be a fighter to benefit from heavy bag training. And it goes without saying that heavy bag training does not require a state of the art facility. For example, I have shown how an old stack of tires can be used as an effective punching bag (see here). [...]

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