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Heavy bag workouts are not just for Muay Thai fighters but also for new MMA practitioners.
It doesn't matter if your background is Thai striking arts or Brazilian Jiu-Jitsu; regular heavy bag workouts will improve cardio, build strength, and accelerate weight loss.
These five heavy bag workouts can be used in various ways and are essential for every athlete's regimen. Put on your boxing gloves, get into your fighting stance, and prepare for a serious workout.
#1 Combos for punching heavy bags at high speed
ONE Featherweight World Champion Thanh Le can punch faster than you can with this boxing workout. If you want to practice punching combinations, you'll need to switch from a speed bag to a heavy bag.
It's not just about getting the bag swinging; it's about landing as many punches in 30 seconds as you can.
You should do this for three rounds, increasing your output with each round. It should be hard for you to keep your breath by the time you're done.
Read More : 10 WAYS TO ACCELERATE YOUR BJJ GROWTH
#2 Exercises For Building Better Kicks With Heavy Bags
You need to train your lower limbs to develop power, speed, and technique if you want to have kicks worthy of Team Lakay.
Try landing your hardest power shots on the heavy bag for five 30-second rounds. It may not be as fast-paced as the previous workout, but you should still aim to land at least 15 strikes per round.
The power, speed, and technique you'll learn will lead to highlight-reel kicks in no time.
#3 Here's a body shot routine you can try on the heavy bag
A perfectly placed body shot can swing a fight instantly, as ONE Bantamweight World Champion John "Hands of Stone" Lineker knows.
Practicing landing shovel hooks with speed and power on the heavy bag will help you achieve the same power.
Use your lateral footwork to move around the bag and land sneaky punches for five one-minute rounds. There will be no breath left in either of your lungs (or that of your invisible opponent).
You should be aware, however, that a high kick to the head is an effective countermeasure to body shots. Practicing defense between punches is a good idea.
#4 An exercise to develop strikes from full mount using a heavy bag
This past weekend, Reinier "The Dutch Knight" de Ridder successfully defended his two-division ONE World Championship against welterweight king Kiamrian "Brazen" Abbasov, demonstrating how powerful ground-and-pound can be.
All MMA fighters should practice the next heavy bag training routine. Those who enjoy grappling will particularly benefit from this power workout.
Get into the full mount position by laying the heavy bag flat on the ground. After that, you will need to work on your ground-and-pound strikes for three one-minute rounds.
Combinations can be created using elbows and punches, so don't limit yourself to punches alone.
#5 On the heavy bag, we put it all together
There is a reason why 12-time MMA World Champion Demetrious "Mighty Mouse" Johnson is considered the GOAT. It doesn't matter if he is striking on his feet or grappling on the canvas; he can do it all.
You can combine the above workouts into four five-minute rounds to become a well-rounded fighter.
It would be best to focus on speed and landing as many strikes as possible in the first frame. Power should be added in the next round. Once that's done, use precision to work those crippling body shots.
Finally, throw your strongest combos regardless of whether you're on your feet or the floor.
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