Explosive heavy bag drills are an essential component of any fighter’s training regimen. They’re designed to increase your punching power, speed, and technique, ultimately helping you knock out your opponent. But what makes them so effective, and how can you incorporate them into your training?
We’ve all been there – we’re stuck in a rut, working the heavy bag but not feeling the intensity or the power. This is where we need to challenge ourselves, both physically and technically. And that’s where explosive heavy bag drills come in. By incorporating these drills into your training, you can start to see significant improvements in your punching power and your endurance to deliver that KO power.
Let’s get onto the specifics of this heavy bag drill. It’s all about being time-bound and putting pressure on yourself from the outset. In the first minute of the drill, we use single punches. But, the key is to be mobile and to use lots of feints. You build the work rate with the non punching skills.
After minute one of the drill, you increase the punches by adding 1 punch per minute up to minute 5. This means that by the time you get to the 5th minute, you are hammering away with 5 punch combos. Your arms and shoulders burn, but the key is to maintain technical discipline throughout.
We use defensive skills, footwork skills, varying the power of the punches and using non-punching contact with the heavy bag to make it all work. This is super-intense work, a 5 minute round of perfectly refined destruction.
If you want to really turbo-charge matters, take a one minute break at the end of the 5 minute round and then reverse it for the 2nd round. So, minute 1 we throw 5 punches, minute 2 we throw 4 and so on, finishing the round with 1 shot in the 5th minute.
Thanks for tuning in! If you’ve had any experience with heavy bag training, I’d love to hear about it in the comments. And if you’re looking for more advanced boxing techniques, be sure to check out my next video
Cheers
Fran
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