Sack training for endurance

Sack training for endurance Fighting Tips - Street Fight Mentality & Fight Sport

Resistance sack training remains a training-only workout that you can do whenever you want and without needing a partner to train with a punchingbag.

That’s why I want to provide you with a boxing bag training for endurance in this post.

Of course you can also use a lot from Muay Thai but consider that it wants to be a cross workout to any sport, martial art or personal defense system you practice.

If you like to use it in your gym as a workout by having the Expert Fighting Tips Blog known.

Now the bag is a very versatile tool!

With the sack you can do training of:

These are just some of the interesting aspects on which you can work with the correct use of a simple tool like the boxing bag but depending on the type of training you have to do a certain type of exercise;

In this case we’re going to see a resistance training

Precisely because with the sack you can do many specific types of exercise with the same tool to use effectively and correctly the sack you have to have a basic knowledge of combat sports.

Pay attention to your body’s posture, guard position, both when striking and when you return to your guard, the way you drive your feet from the base, your body’s rotation to your fist during impact, its alignment between your wrist and knuckles, etc.

Important! Always strap your hands with bandages performed well of your hands before each packed training session.

Remember that you need to block the wrist joint well and protect your knuckles well, all without blocking your circulation.

If you want to train with mouthguards in your mouth, this can be useful to get used to keeping the mouthguard in your mouth and breathing because at first it can be annoying.


Resistance boxing bag workout:

Packed resistance training.

For a full workout if you are not used to do the first time shooting from 2 minutes with 1 minute of recovery, and then grow to resume from 3 minutes always doing 1 minute recovery.

In total apart from joint heating are 12 rounds.

Let’s start pack training for endurance:

  • Band your hands and take your sack gloves
  • 5’00” Warm up joint — > Neck-Shoulders-Wrist-Hands-Also
  • 3 Rounds x 3’00” Rope Jump — > Perform the classic rope jump together and/or alternate, and in all the ways you know to jump the rope.
  • 1’00” rest
  • 3 Rounds x 3’00” of Shadow Boxing –> Read the link post but boxing with your shadow, it’s a simulation of a fight focusing attention on an imaginary opponent, trying to re-propose the blank shots quickly and smoothly with attack, defense, footwork, etc. as if you were really fighting.
  • 1’00” rest
  • 3 Rounds x 3’00” Heavy Bag –> In these rounds tries to maintain a high volume of shots and maintain a fast pace, the aim is to bring the most combinations to the sack,hitting it with combination of shots. You have to pay close attention to the fluidity and concatenation of the strokes and the incisiveness, it breaks as little as possible every action.
  • 1’00” rest
  • 3 Rounds x 3’00” Packed Repeats –> Divide the 3 minutes into 10″ working and 10″ rest times. In the 10″ work you have to hit the sack with the maximum number of shots at maximum speed. In the 10″ rest he stays with the high guard ready to re-hit the sack. For example, 10″ of jab-cross at maximum speed, or 10″ of left and right hook at maximum speed, 10″ of left and right Uppercut, 10″ of .. Etc.
  • 1’00” rest
  • Defatics, stretching and hydration




Try to perform all this sack training for endurance.

There are posts with classic combinations, top combinations, etc. from which you can take inspiration to perform the training.

Learn to manage all the training with the right energy and above all always remain composed and attentive to the guard, distance from the sack, etc.

Even if the sack doesn’t respond like an opponent, it doesn’t mean you have to take bad vices that you risk carrying when you’re sparring or matches.

If you have the chance, you can use boxing tracking to track your workouts and see improvements over time.

Stay Tuned! Have a good workout.

Street Fight Mentality & Fight Sport


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Written by Andrea

Instructor and enthusiast of Self Defence and Fight Sport.

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

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