Recent advances in fitness and sports have allowed athletes to improve their conditioning, but sometimes going “old school” is what it takes to fight fatigue. This boxing workout is not groundbreaking, but it’s effective and it will help you whether your sport is boxing, MMA or anything else that requires you to be better for longer. All you need is a heavy bag and a pair of boxing or MMA gloves.
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The 30-30-30 Drill
This drill has three components, each 30 seconds long.
Part 1 is general sparring on the bag with various jabs and hooks. Take your time and just hit the bag while moving around it.
Part 2 is the speed portion. Throw as many rapid combinations as you can without stopping. Don’t worry about impact. Just tag the bag as quickly and often as you can. Pick up your knees similar to riding a bicycle. This makes the drill more challenging and engages your core.
Part 3 is the knockout portion. Focus on hitting the bag as hard as possible with maximum force. Don’t just hit the bag. Try to punch through it.
In total this drill lasts 90 seconds.
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Walk around the area and throw air punches for one minute. Don’t swing with all your force; this is just a warm-up. After your warm-up, begin your first 30-30-30 Drill. As soon as you finish, start over with general sparring.
Repeat the drill as many times as you can without rest until you can’t continue. Your goal should be to complete 12 consecutive drills, or “rounds,” without stopping. Six rounds plus a one-minute warm-up and a one-minute cooldown equals 20 minutes of serious effort, which should generate improved speed, power and conditioning that you can apply to your own sport.
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