The workout in the video is a conditioning drills intended to teach the fighter to work through fatigue. Although you should always be aware of skill, this workout is strictly focused on conditioning and NOT skilled based.
When you train through extreme levels of fatigue, you will be more prepared to deal with these types of situations during a fight.
Heavy Bag Circuit with Ainsley, Sergej and Fernando
Video shot at EvolucaoThai and MMA Academy – http://www.evolucaothai.com
FUNK ROBERTS HEAVYBAG WORKOUTS FOR MMA
10 Drills — 30 second intervals of different MMA bag drills for a total of 5 minute round
(Set your Gymboss timer to 30 second work intervals and 5 second rest)
Complete 5-8 total rounds with 60-90 seconds of rest in between rounds
Each drill interval is 30 seconds followed by 5 second transition. Perform 5-8 Rounds.
1. DOUBLE JAB – STATIONARY
2. JAB-CROSS (ONE-TWO) REAR KICK
3. ALTERNATING KNEES
4. ABS SPRING UPS
5. JAB-CROSS (ONE-TWO) BAG TAKEDOWN
6. DOUBLE JAB – CROSS AROUND THE BAG
7. JAB-CROSS (ONE-TWO) FRONT KICK
8. ALTERNATING KNEES
9. ABS SPRING UPS
10. JAB-CROSS (ONE-TWO) BAG TAKEDOWN
WHY YOU NEED TO INCORPORATE THE HEAVY BAG INTO YOUR TRAINING
I recently put a few pro MMA fighters through a conditioning drill using the heavy bag. The bag is a great piece of training equipment effective for improving conditioning, power, and movement. Fighters should incorporate the heavy bag on regular basis in order improve their striking skills.
Training for conditioning on the bag is great as you can target both your aerobic and anaerobic systems.
Practicing punch combos, while moving around the bag at a steady pace will allow you to utilize your oxygen at a lower intensity giving you an aerobic workout. On the other hand, hitting the heavy bag hard with knock out power or punching for speed can add a higher intensity anaerobic workout.
You can train both systems for 2-5 minute rounds.
Using the heavy bag to improve your punching power is fantastic. You can throw punches with perfect technique while throwing with power and force.
You can train most muscles in the body including your shoulders, chest, arms and back. The legs are where you start to generate the power for punching so they will also be targeted.
You should constantly throw your punches with as much power and force as you can. This is what the heavy bag was designed for.
Moving around the back while throwing punches can improve your technique and body movements. Keeping your body tight, hands up, with the right stance and relaxed will help ensure you are performing everything correctly.
Use the bag to practice skills and techniques that you are weak at and use repetition.
Often overlooked by MMA and Combat Fighters the bag can be your biggest alley to help you improve your power, movement, and conditioning, while making you an all-around better MMA Athlete.
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