Welcome back to our Solo Bag Class 5. In Part 1, we pushed through combinations and high-intensity drills to sharpen both your technique and conditioning. In this Part 2, we’ll finalize the advanced techniques, polish your execution, and test your endurance. This is where training gets closer to fight reality—you, the bag, and the discipline to keep going when fatigue sets in.
Objectives of This Session
- Refine advanced striking combinations.
- Build endurance by sustaining pace under fatigue.
- Strengthen timing, rhythm, and recovery between attacks.
Warm-Up (5 Minutes)
Before diving in, loosen up with dynamic stretches: hip rotations, shoulder rolls, and light shadowboxing. Add 30 seconds of knees-to-bag and light teeps to activate the legs.
Advanced Bag Combinations
- Kick–Punch–Elbow Combo
- Right round kick → left hook → right elbow.
- Focus on fluid transitions: your kick sets up the punch, and the punch pulls you into elbow range.
- Double Kick Drill
- Same leg, two consecutive round kicks (low → mid or mid → high).
- This conditions your hip and forces your body to recover quickly between strikes.
- Power Knees with Clinch Control
- Grab the bag in a tight clinch, deliver 20 alternating knees.
- Keep your core engaged, pull with your arms, drive with your hips.
- Kick–Teep Reset
- Round kick → quick teep to push the bag back → return to stance.
- This drill teaches you to attack, reset distance, and maintain control.
Endurance Conditioning Rounds
- 3 x 2-Minute Rounds:
- Round 1: 10 kicks each side, followed by 30-second nonstop punches.
- Round 2: 15-second sprint elbows → 5 power knees → repeat.
- Round 3: “Anything Goes” – free combinations, keep moving nonstop until the bell.
Between rounds, take only 30 seconds rest. This simulates the stress of a fight where recovery is minimal.
Common Pitfalls in Bag Training
- Hitting without intent: Don’t just tap the bag; strike as if it were an opponent.
- Poor guard discipline: Many drop their hands when tired—stay sharp, even exhausted.
- Flat feet: Always move around the bag, angle off, and reset after combinations.
Mental Endurance Tip
When fatigue hits, most fighters’ technique collapses. This class is designed to push past that threshold. Remind yourself:
“If I can stay technical when tired, I’ll dominate when fresh.”
Cool-Down (5 Minutes)
- Light shadowboxing focusing on form.
- Stretch hips, hamstrings, and shoulders.
- Finish with controlled breathing: inhale 4 seconds, hold 4, exhale 6.
Coach’s Final Words
This class isn’t about looking good—it’s about staying sharp when your body wants to quit. Push through, keep your form, and treat the heavy bag like your toughest opponent. Master this, and you’ll carry that resilience into sparring and real fights.
