I sometimes get asked questions about the benefits of training with punching/kicking into a heavy bag. This is something I don’t really begin to share with students until they’re brown/black belts. As a result, most of the training over the first few years, involves “air” techniques, which, admittedly, do not prepare one for the experience of impact has on one’s fist or foot and does not allow one to measure the amount of force being projected into one’s target. Fortunately, unlike a boxing or kickboxing program, ministry members won’t be going into a ring anytime soon and be dependent upon the effective power of their techniques in order to survive the rounds or win the fight. In fact, the Do encourages us not to seek out such competition or resolve potential conflicts amiably, if at all possible. Still, there’s the chance that one may end up in a real-life situation one day that would require the most efficient application of martial techniques to maximize the chances of a positive outcome.

Briefly, my opinions on the pros and cons of early/frequent practice into a heavy bag…The Pros: 1) Very quickly, you can measure how hard you are punching/kicking. 2) You learn better alignment of your fist/foot/etc to minimize unwanted impact into your small/weak bones/tendons/muscles. 3) One can strengthen the supporting muscles directly involved in the transactions. 4) One gets better at focusing on the target (especially with kicks) and on the depth of the technique. The Cons: 1) One may begin to “load” up on techniques to generate power, resulting in a much slower delivery. 2) Winding up often becomes a habit, which results in “telegraphing” of techniques. 3) The acoustical feedback that one might start listening to is a heavy “thud” that doesn’t encourage quick release of kime. 4) Becoming conditioned to the “thud” and feeling of impact may lead one to equate it with effectiveness, at the expense of accuracy, speed, and a shorter, better focused kime.

The use of heavy bags (and focus mitts, forearm pads, etc) is actually quite important, but I don’t like to introduce these too early in the training schedule. It is very important to have sufficient power to execute effective technique, the question is; how much power is truly required. My personal belief is that what counts most is focus, focus, focus…focus of striking surface, focus of striking target, and focus of kime….powered by a certain requisite amount of power and maximum speed. You wouldn’t mind if little 4 year old “Jimmy” was whacking at your stomach, but if he happened to have a pair of ice-picks or 3 inch blades in his hands, you’d do well to get out of the way. He didn’t get any more powerful, just a great increase in one focus area…his striking surface immediately became very small and far more effective. By the same token, if he happens to hit you with his little finger in your eye or kicked you in a particularly vulnerable area, once again, his little power base is greatly enhanced by another focus area…the strike target. Similarly, with enhanced speed or enhanced kime…well, you get the idea.

The tremendous power packed by the fists of a trained boxer are purposely diminished by his/her use of boxing gloves that are designed to “unfocus” his strike. Boxing is, after all, a sport. Certainly, without the gloves, the matches wouldn’t last very long and would present a serious health danger to its participants. The gloves also result in diminishing the speed of the punches. The prime sensitive points of the body are not targeted, or somewhat protected by the gloves. For these reasons, among other things, developing power and conditioning are especially important for success in the ring…and practice with a heavy bag is among the important drills for the sport.

Back when I was a color belt, we were exposed to bag training from an early time. It should be kept in mind, however, that we were on rather intensive training schedules, working out anywhere from three to seven times a week. In contrast, our ministry members generally train once, possibly twice a week. So while progress is not on an accelerated scale, it is one of constant improvement, and as each of you persevere, you’ll certainly get there in the long run, and striking bags and mits will be a part of that.

In short, punching/kicking the heavy bag is certainly very valuable training, assuming it’s not done so early that bad habits don’t form and that one doesn’t always equate pure power with effectiveness. Similarly, if one concentrates too much on bunkai (throws, takedowns, etc) and sensitive/pressure strike points, veer off onto the Jutsu path from where the Do originated. As one’s techniques become better coordinated, stronger and faster, it makes sense to development as awareness of practical power through striking a bag as well as learning and practicing bunkai. The main thing is not to forget what’s central to practicing the Do in our ministry…to gain a closer walk with the Lord and develop better character and a stronger spirit.