Bodybuilder and powerlifter Tuan Tran explains what he is doing in the video below on the double end bag in boxing to get his conditioning ready for his big bodybuilding show for 2010: "The double end bag is one of the more challenging boxing training techniques that you can work on. That's because the double end bag has a far greater range of motion and a greater scope of unpredictability than even the speed bag.You get all of the coordination and speed benefits of the speed bag, while increasing the intensity and difficult level and adding in defensive training, footwork and technical form.
Stand in front of a double end bag and flick a couple of jabs to the center of the bag. Notice the rapid bouncing motion. Throw a few more with various levels of power, follow through and even come from different directions so you begin to understand how the double end bag works.
Once your comfortable and loosened up bit, begin working some combinations on the bag. Always keep your eye on the middle of the bag, not on the ropes, not straight ahead but dead center on the bag itself. This will help improve your accuracy. Circle the bag as if it were a sparring opponent, and keep your guard up high and your form tight.
If you step in closer than a full arms reach from the bag you'll also be able to practice your defensive speed and maneuvers. Throw a quick shot and duck under or move away from the returning bounce of the bag itself. Step back in and alternate throwing shots and avoiding the incoming rushes of the bag."
