This session is a continuation of our Solo Bag training. By now, you’ve already worked on basic strikes, combinations, and footwork from Part 1. In Part 2, we take it further—focusing on reinforcing those combinations, sharpening your strikes, and building endurance. Remember, the bag is your silent training partner. The way you treat it reflects how you’ll perform in real sparring or competition.
Training Objectives
- Reinforce Combinations – Flow through sequences with precision.
- Sharpen Strikes – Every punch, kick, elbow, and knee must land with intent.
- Build Endurance – Push your conditioning to maintain power and focus throughout the round.
Warm-Up (5–7 minutes)
- Dynamic Shadowboxing: 2 rounds, mixing in the combinations you’ll be practicing on the bag.
- Bag Taps: Light touches with your hands and feet, moving around the bag to wake up your rhythm.
- Core Activation: 30-second planks and twisting sit-ups to prepare for rotational power.
Main Training Drills
1. Combination Reinforcement (3 rounds)
- Combo A: Jab – Cross – Left Hook – Right Kick
- Combo B: Cross – Left Body Kick – Cross – Right Low Kick
- Combo C: Jab – Cross – Right Elbow – Left Knee
Focus on flow. Don’t just throw; connect the strikes so they feel like one continuous motion.
2. Strike Sharpening (2 rounds per strike)
- Roundhouse Kicks: 30 seconds per leg, full power, reset stance each time.
- Punch Focus: 1 minute nonstop jab-cross, making sure the bag moves straight back, not side-to-side.
- Elbows & Knees: 20 hard reps each side, emphasizing close-range power.
3. Endurance Circuit (3 rounds, 2 minutes each)
- Round 1: 20-second bursts of jab-cross, followed by 10 seconds rest → repeat until the round ends.
- Round 2: Alternating 10 kicks each leg nonstop.
- Round 3: “All weapons” – mix punches, kicks, elbows, and knees with no pause.
Common Pitfalls to Avoid
- Throwing without balance: Don’t let the bag swing you off-center. Always reset your stance.
- Low intensity: If you train half-hearted, you’ll fight half-hearted. Push your pace.
- Forgetting defense: Keep your hands up after every strike. The bag won’t hit back, but a real opponent will.
Cool Down (5 minutes)
- Shadowboxing flow: 1 round, focusing on light movement, smooth breathing.
- Stretching: Hips, hamstrings, shoulders—release tension from repetitive kicking and punching.
Coach’s Final Notes
This class isn’t just about hitting harder—it’s about building the ability to sustain good technique under fatigue. Anyone can look sharp in the first minute. The real fighter still looks sharp in the last minute. That’s what this Solo Bag Part 2 is designed to teach you.
Stay disciplined, push past your comfort zone, and carry that sharpness into every session.
