The focus of this heavy bag training session will be to work on your inside game (zone 1). Using a mix of traditional boxing techniques and Muay Thai, this routine will help improve your offense and endurance while in-fighting.
1 x 3 min round, jump rope, finish with 10 squats/10 push-ups
1 x 3 min round shadow box, finish with 10 squats/10 push-ups
- Repeat 2x
3 min rounds, 45 seconds rest in between rounds
R1) Warm-up round, upper body only – punch & elbow
R2) Warm-up round, lower body only – kick, teep, knee
R3) Warm-up round, all weapons in
R4) Dirty boxing on the inside – keep your head or shoulders touching the bag, work on using round punches on the inside to dig the body and the head. Step around and use angles, use your shoulders or forearms to push off and make some space to attack, then get right back to the inside. Try to keep your forehead touching the bag while “in-fighting,” to simulate being head to head with your opponent.
R5) Muay Thai Clinch – this round, spend clinching the bag and using your Muay Thai weapons on the inside. Work on locking your hands, turning and pulling the bag, throwing round knees and stepping back for straight knees, while mixing your elbows in. Focus on your clinch posture and base during the round. If you break from the bag, work back into the clinch by first throwing a punch combination, then grabbing.
R6) Repeat round 4, Dirty Boxing
R7) Repeat round 5, Muay Thai Clinch
R8) Last round burnout. 30 seconds outside weapons, 30 seconds inside weapons. Dirty box or clinch. Alternate every 30 seconds for the total round. PUSH THE PACE THIS ROUND!
- 50 Thai crunches
- 40 Russian Twists
- 30 Leg Lifts
- 20 Plank Elbow Taps
- 10 Full Sit Ups