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6×3 free pack training for striking

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415912820-sacco-boxe-ring-pugile-pugilato 6x3 free pack training for strikingToday what you need to do is this 6-round, 3-minutefree training session.
The heavy bag is just a tool but it should be used with criterion to take a real advantage in training because it is not just throwing punches and kicks until you get tired.

“Heavy sack can’t replace a real striking workout.”

If you’re seriously learning to fight, make sure you’re always doing all the other workouts like shadow boxing, sparring,speed bag, etc. too.

“True power lies in skill, not muscle effort.”

As you have just read, the real power lies in developing skills, not muscle strain, means being able to hit an opponent in a certain way and in a certain situation, from a certain distance or with a certain sequence of blows.

There are strikers who spend only 10% of their time in the gym on the heavy bag to work a lot on skills and others who spend too much of it on the sack.

“Heavy sack is just one of the tools for striking”

There are many types and ways of training that you can do in the bag to be able to organize your rounds and train different types of punches.

If you’re smart you’ll never do all the rounds in the same bag but you’ll use different rounds to focus on different things instead of always doing the same thing.

Here’s a simple 6-minute, 3-minute heavy bag workout to help you develop different boxing skills.

There are no pre-arranged combinations to perform, the goal is also to get you to work to start building your own combinations.

6×3 bag training

Round 1 – Riscaldamento Warm Up

Move around the bag and try long shots of both hand and foot, mainly single shots and hand, hand-to-hand hand strokes.

Pay attention to your position and your defense. Always keep your eyes on the bag by viewing it in full. Check your balance. Aim your target well without always focusing on the same point and height. While you have the guard you have to be able to see any attack from any angle as if the bag has arms and legs.

Just use the power at 50 and move a lot as you set the correct distance for your range from which to hit, never stand still with your head, torso and feet.

Ps. At first don’t pull high foot shots because you’re warming up!

Attention points in this round:

  • Keep your guard position
  • Set a range of strokes
  • Use your eyes well while always keeping them on target

Round 2 and 3 – Power and Movement Round

Attack the heavy bag with combinations as if it were a real opponent. Start putting power in the shots; increase power to 80.

Every now and then he places more complex shots inside the combinations.

Get in and out of range, move fast and enter with precise and explosive hooks and struts, and then move quickly or hit foot as spinning back kick or high kick.

If there are a use of elbows and knees in your arsenal.

Remember to use good attack power (technique/breathing) and good work of legs (quick movements / pivot, do not jump, do not unbalance, do not leave your feet apart as if you are allunated in a slip).

Attention points in this round:

  • Good technique
  • Sharp Breath
  • Fluid movement
  • Not all hits with the same power.

 

Round 4 and 5 – Speed Round

Tutorials using Tabata mode are useful in these rounds

Start making intervals where you hit the bag as fast as you can for 15 seconds, then stop for 15 seconds, then repeat until the end of the round.

All the speed, no power, no technique.

Work at your maximum speed and try to use your body as much as possible to develop a rapid and coordinated contraction of the arm and leg muscles.

Use simple combinations that allow you to develop maximum speed.

Attention points in this round:

  • Fast breathing, be careful not to stay freediving.
  • Fast contractions, maximum speed.
  • No technique, in the sense that the focus is on speed at the expense of technical cleaning

 

Round 6 – Endurance Round

The final round is all about conditioning. Stand in front of the sack and pull series of endless blows until the bell rings at the end of the round.

Download ALL of what you have, get rid of tension, anger, pain, aggression.

You’d better focus on more direct, shorter punches instead of wild swinging shots. Stay short, it may seem like you’re giving banal punches but this is what develops muscle memory and increases your rate of muscle contractions.

Throwing wild punches allows you to relax after the initial release, where small punches force you to continue activating your muscles.

Resist the urge to become lazy and lose balance or forget to breathe.

Attention points in this round:

  • Maximize the number of hits, high volume with little interval between combinations.
  • Keep your balance during hit sequences
  • Avoid throwing power strokes but focus on the maximum number of hits and combinations

6fbafff2-15b7-4ce0-9c82-0293088ef0d5 6x3 free pack training for striking



Tips and customization for heavy bag



training.

Now there is no rule that says you have to copy this workout you can also edit it by adding rounds or doing half of it if you have less time.

Skip the power part if you just want to work on speed and endurance or do different types of work with specific rounds over several days, customize your workout to suit your needs and the aspects you want to improve.

“Too much” or “Too little” is relative!

A good workout is to do at least 3-6 rounds on the heavy sack per day for 5 days a week, in total it is only 24 minutes a day.

Some weeks you can do even more rounds and some weeks you can make less of it based on the other jobs you’re doing.

As I told you at the beginning the sack is one of the tools you have to use to train the striking!

One training.

Important! Always put the bands under your gloves!

Have a good workout!

Stay Tuned!

Street Fight Mentality & Fight Sport!

Andrea

Italian English Spanish

What do you think?

Written by Andrea

Instructor and enthusiast of Martial Arts and Fight Sport.

- Boxing / Muay Thai / Brazilian Jiu Jitsu / Grappling / CSW / MMA.
- Self Defence / FMA / Dirty Boxing / Silat / Jeet Kune Do & Kali / Fencing Knife / Stick Fighting / Weapons / Firearms.

Street Fight Mentality & Fight Sport! State Of Love And Trust!

Other: Engineer / Professional Blogger / Bass Player / Knifemaker

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