Heavy Bag Rounds
Quick Information
Category
Conditioning
Difficulty
Intermediate
Equipment
Mat
Primary muscle group
Obliques, Deltoids
Secondary muscle groups
Gluteus Maximus, Calves, Trunk, Forearms
Movement pattern
Striking Movement Patterns
Training goal
Work Capacity
Sport
Boxing, MMA, Wrestling, BJJ
Overview
Purpose. Develop striking power endurance and sport-specific conditioning.
How it fits the system. An intermediate-level striking movement patterns entry in the Conditioning section, programmed to develop work capacity. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Obliques, Deltoids
Secondary muscles
Gluteus Maximus, Calves, Trunk, Forearms
Movement pattern
Striking Movement Patterns
Equipment
Mat
Difficulty
Intermediate
How to Perform
- Wrap the hands and put on bag gloves.
- Set a round timer and start in your fighting stance.
- Move around the bag rather than standing square in front of it.
- Throw combinations, rotating the hips and pivoting the feet.
- Keep the guard up and reset the stance between combinations.
- Work the round, then rest as prescribed.
Coaching Cues
- Always wrap the hands and use gloves.
- Rotate through the hips on power shots.
- Move around the bag between combinations.
Common Mistakes
- Striking with a loose or unwrapped wrist.
- Standing directly in front of the bag and trading with it.
- Letting the hands drop as the round goes on.
Progressions & Regressions
Progressions
Increase round length, number of rounds or output.
Regressions
Reduce round length and power.
When to Use It
When to use
For striking conditioning and power endurance.
When not to use
With hand, wrist or shoulder pain when striking.
Programming
5 to 8 rounds of 2 to 3 minutes with 60 seconds rest.
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