Bag Work: With bag work you take the technique you have been developing in shadow boxing and start to apply it against a target. The bag work will build power and stamina into your kicks and punches as well as toughening the body, especially the shins. Using double roundhouse kicks will build explosive power into the kick.
Use the entire bag and move around attacking from all sides, hitting the low, middle and high areas of the bag. Learn to find your range for the jab and how to set up for the power punch. Train in rounds of three or four minutes of steady work followed by thirty seconds of fast continuous knees, kicks or punches while trying to reach exhaustion, and then take a thirty second break before starting again.
Build your routine up to five to eight rounds. Have a trainer call the rounds out by the minutes and occasionally push out rounds of eight to ten minutes. Work combinations between the hands and feet and knees. At the end of each run and the training session, use the bag for drills, i.e. one hundred knees, kicks and teeps.
