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Published on Aug 19, 2010
Coach Adam "Soul Horse" Song and heavyweight prospect Dan Dickerson demonstrate a basic, yet effective heavy bag drill you can do for preapration for boxing, kickboxing, or MMA.
Put it on a three minute round, as a standard, with a 30 second interval bell. For 30 seconds, just tap the bag..light, but good, constant punching. This builds up your endurance, and you will be able to throw hundreds of punches per round with this kind of training.
Then, on the 2nd 30 second interval, WAIL on the bag as hard as you can..every punch should be a knockout blow. This will build up your fast twitch muscles and your explosive striking..being able to finish the fight when the opportunity shows itself.
Follow with another 30 secs of light punches, then KO blows, then repeat, for a total of 3 minutes.
Repeat for 3 rounds, and you will be ready to box without fatigue, and finish your opponent when you can.
Adam Song is the head coach at Ring Lords Vale Tudo, the hardest training mma club in NC, privately training amateur and professional mma fighters 18 yrs. of age and up, in Cary, NC.