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Heavy bag workout for Jab Cross

Workout Sacco Boxing

Heavy bag workout for jab cross.

A few days ago I wrote a post about the winning combination par excellence, the Jab Cross.

Now I want you to do a lot of training to train on this combination that will allow you to pull 670 shots to the sack!!


This workout allows you to experience the movement of Jab Cross and work on the footwork of the single shot and combination, the fluidity of the movements and the power of your shots.

Hitting the heavy bag helps you hit faster and harder, especially if you focus on footwork and the drive of the entire chain to use the weight and thrust of the whole body transferred to the shot.

Heating (10 minutes)

  • 3 minutes of jumping rope.
  • 3 minutes of dynamic stretching (arm rotations, push-ups, leg extensions, etc.).
  • 2 minutes of shadow boxing focused on Jab and Cross.
  • 2 minutes of lateral movements, forward and retreat, focusing on footwork.

Tips for training for heavy bag:

Heavy bag training is crucial for combat athletes and anyone who wants to develop power, coordination and endurance but as with any other type of training, there are some guidelines and precautions to keep in mind to make sure you do it correctly and avoid injury.

  1. Train focused and give your best: Your mind should be present in every shot. Distraction can lead to inaccurate movements or, worse, injury.
  2. Warm up well: Warming up your body prepares your muscles, joints, and cardiovascular system for the intense workout that’s coming. It helps prevent injuries and prepares the mind for activity.
  3. Use core muscles: The core (abdomen and back) acts as a hub for your movements. By keeping it strong and active, you can generate more power and maintain a stable position.
  4. Keep your heels raised and your knees bent: This position makes you more agile and ready to move quickly in any direction.
  5. Use all corners of the bag: Don’t just hit the bag from the front. Move around, striking from different angles. This improves your ability to hit opponents from different angles in a real-world context.
  6. Start slowly: Particularly when you’re learning a new combination or technique, take the time to do it properly before increasing speed or power.
  7. Always stay composed and aligned: Maintain a correct posture. This allows you to generate power efficiently and protect yourself from possible countercoups.
  8. Beware of the guard: Always keep your hands up to protect your face when you’re not hitting.
  9. Don’t stick to the bag: If you get too close to the bag, you limit your ability to generate power and put yourself in a position where it is difficult to defend or counterattack.
  10. Enter and exit from distance: Move forward to hit and then quickly retreat. This develops a sense of distance and timing.
  11. Let go of the blow: Emit energy in the shot, but make sure not to overextend the elbow.
  12. Goal to hit the bag: As with any workout, having a goal helps you stay focused and push yourself to the maximum.
  13. Always wear bands under gloves: Bands protect your wrists and knuckles, providing an extra layer of cushioning and supporting your joints.
  14. Pay attention to body signals: If you feel pain (not to be confused with the discomfort of training) especially in the wrists or knuckles, it is essential to stop and assess the cause.
  15. et cetera.

Following these tips will help you get the most out of your heavy bag training and do it safely.

With regular practice, you will develop greater power, speed, endurance and technical expertise.

Ps. Be careful not to make these 8 heavy bag mistakes!!Heavy bag workout for Jab Cross Fighting Tips - Street Fight Mentality & Fight Sport

Advantages of this packed workout:

    1. Allows you to hit the bag 670 times: This volume of strokes means that you are working intensively, improving both your muscular endurance and your cardiovascular endurance.
    2. You burn a lot of calories more than any other sport: Boxing and similar workouts are known to be extremely intense from a cardiovascular point of view, leading to high calorie expenditure in a short amount of time.
    3. Develop strength: By repeatedly hitting the heavy sac, you are working against resistance, which helps to develop strength in the muscles involved, such as arms, shoulders, chest and core.
    4. Develop endurance: Maintaining a steady pace for numerous rounds helps you develop muscular and cardiovascular endurance.
    5. You never have to pause but if there is no stop for thirty seconds: This type of high-intensity training with short breaks improves your body’s ability to recover quickly, simulating the conditions of a real fight.
    6. Reduced blood pressure: Regular cardiovascular exercise, such as sack training, can help lower blood pressure, reducing the risk of heart disease.
    7. Weight loss: Because of its high calorie expenditure, bag training can be an effective tool in your weight loss routine.
    8. Increased VO2 max: VO2 max represents the body’s ability to use oxygen during intense exercise. Raising your VO2 max means your body becomes more efficient at using oxygen, improving athletic performance.
    9. Reduction of daily tension: Boxing is a great outlet for stress. By physically hitting the bag, you can get rid of everyday frustrations and tensions.
    10. Tone your body: Packed workout involves different muscle groups, helping you tone and define your body, especially your arms, shoulders and core.
    11. Improves cardiovascular capacity: Like any intense aerobic activity, sack training strengthens the heart, improves circulation, and increases the lungs’ ability to use oxygen, leading to better overall cardiovascular health.

Heavy bag training offers numerous benefits for both physical and mental health, making it an effective complement or focus to any fitness routine.

Repetition is the key to success because repetition makes a complex gesture simple and natural.

Keep training and you will notice the difference.

Your shots will be more powerful and lightning fast and you will get tired less.

Get in front of the sack and start doing this pyramid exercise!

Heavy bag workout for Jab Cross Fighting Tips - Street Fight Mentality & Fight SportRemember to just do the Jab or The Cross this is a workout to work on this simple but basic combination

The numbers in the box indicate how many times you need to hit the sack.


  • 1 row – Take a step and shoot once (jab) and turn back on guard
  • 2 row – Take a step and shoot once (jab) twice (jab, cross) once (Jab) go back
  • 3 row – Take a step and shoot once (jab) twice (jab, cross) three times (jab, cross, jab) twice (jab, cross) once (jab).
  • et cetera.

Complete all rows up to 10 rounds and then again but this time to go down.



Heavy bag training is not only a mode of intense exercise, but offers a myriad of benefits that go beyond simple muscle toning.

It is a workout that challenges both mind and body, offering tangible results in terms of strength, endurance and cardiovascular well-being.

In addition to the physical benefits, hitting the sack allows you to get rid of the stress and tensions of everyday life, acting as an outlet and contributing to our mental well-being.

Whether you’re looking for a method to lose weight, increase your endurance, or simply unload the worries of the day, the sack workout can be the perfect solution for you.

So, the next time you are faced with a heavy bag, remember all the benefits you are about to receive and give your best in every shot!

Have a good workout!! Read the instructions of this workout well and especially the post on the combination of 1-2.

Stay Tuned!

Street Fight Mentality & Fight Sport


Con una passione per la difesa personale e gli sport da combattimento, mi distinguo come praticante e fervente cultore e ricercatore sulle metodologie di allenamento e strategie di combattimento. La mia esperienza abbraccia un vasto panorama di discipline: dal dinamismo del Boxing alla precisione del Muay Thai, dalla tecnica del Brazilian Jiu-Jitsu all'energia del Grappling, dal Combat Submission Wrestling (CSW) all'intensità del Mixed Martial Arts (MMA). Non solo insegno, ma vivo la filosofia di queste arti, affinando costantemente metodi e programmi di allenamento che trascendono il convenzionale. La mia essenza si riflette nell'autodifesa: Filipino Martial Arts (FMA), Dirty Boxing, Silat, l'efficacia del Jeet Kune Do & Kali, l'arte della scherma con coltelli e bastoni, e la tattica delle armi da fuoco. Incarno la filosofia "Street Fight Mentality", un approccio senza fronzoli, diretto e strategico, unito a un "State Of Love And Trust" che bilancia l'intensità con la serenità. Oltre al tatami, la mia curiosità e competenza si spingono verso orizzonti diversi: un blogger professionista con la penna sempre pronta, un bassista dal groove inconfondibile e un artigiano del coltello, dove ogni lama è un racconto di tradizione e innovazione. Questa sinfonia di abilità non solo definisce la mia identità professionale, ma dipinge il ritratto di un individuo che nella diversità trova la sua unica e inconfondibile voce e visione. Street Fight Mentality & Fight Sport! Andrea


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