This month’s podcast and video lesson have been combined to provide a guided workout on the bag! I figured it was time we did something practical in addition to all the theory we have been discussing.
What you first need to do is watch the video clip below. It will briefly explain and demonstrate all the various drills included in the workout. You then should download the podcast (right click on “download”) and burn it to a CD or put it on your MP3 player.
If you listen to the podcast whilst working out on the bag it will guide you through the drills and tell you when to stop and start. The whole workout lasts around 20 minutes and can be put at the start or end of your training sessions. Done correctly, the workout will develop aerobic and anaerobic fitness, explosiveness, muscular endurance, technique, power and the correct combative mindset.
The workout is structured as follows:
Hands only (1 min – moderate pace)