Sunday, July 27, 2008

Fun with the Heavy Bag

We were a bit hurried today due to Mike being called into work after arriving here. As a result we cut the workout down a little while still covering the skills that we set out to cover (mainly working on round kicks with attention to doubles). Mike had to leave before the “Finisher” so I completed it on my own – the bag carry was a bit tough due to sweat making it slippery (had to squeeze harder as a result).

Roll Call: Mike


2x3min jump-rope (last 30sec double unders)

2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 hip extensions (I changes the name of this to more accurately represent the exercise – back is kept in neutral and the hips extend – lumbar muscle work is more isometric/stabilizing)


3 rounds (continous)

  • 1min agility ladder
  • 1min footwork with round and foot jab kicks

Defense Circuit 3min/1min (1 circuit)

  • Maize ball
  • Rope line (I'll have the video on the basics for this up within the week)
  • Speed bag

Heavy Bag 2min/1min (1 round each leg)

Double thai kicks (bag hung low) – 2 kicks thrown as fast and hard as you can separated by touching foot to ground

Thai Pads 2min/1min

Double kick work w/foot jab

Glove Drills

  • Low line kick defense (leg block)
  • Mid line kick defense angling away from kick
  • Mid line kick defense cut kick


4 rounds Bag carry- bear hug 30sec work/30sec rest
After last 30sec rest followed with
4 rounds Bag throw - alternating shoulders 30sec work/30sec rest

You can see an example of the drills used in today’s “Finisher” in the video at the start of this post.

(Please post questions, comments or suggestions to "comments" below)

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