We are recycling through the 6 weeks of heavy bag routines, and this week we are back to #2. The focus of this bag routine is going to be using limited weapons throughout the rounds. We call these “handicap drills.” These drills force us to be creative with our combinations while only using a certain number of techniques!Â
Warm Up
- 3×2 min rounds jump rope, 30 sec rest
- 3 x2 min rounds shadow box
- 10 squats, 10 push ups between every round
Bag Work (2 min rounds, 30 sec rest)
R1) lead arm only (punch & elbow)
R2) lead arm, rear leg
R3) lead arm, both legs
R4) both hands, lead leg only
R5) legs only (kick, knee, teep)
R6) all weapons (full speed, full power)
R7) all weapons (full speed, full power)
R8) all weapons (full speed, full power)
Finish
- 50 skip knees, 25 crunches. Repeat 4x
The Ultimate Guide to Muay Thai