Mma Training Bag Research Paper

MMA Workouts with your Training Bag

Working out with a heavy bag, or other training bag, used to be reserved for boxers, MMA fighters, Muay Thai fighters, and other martial arts practitioners. But these days, more and more people are incorporating this excellent piece of workout equipment into their general fitness and sports trainings programs. The training bag is excellent for developing strength, sculpting the body, and adding aerobic and anaerobic exercise to any workout regiment. Try these three MMA workouts with the heavy bag to give your exercise routing a little harder impact. As with all training techniques, make sure that you have the proper safety equipment and know how to properly throw strikes and kicks before beginning to work

• Thirty seconds of running in place.

• Thirty seconds of mixed strikes and kicks, while moving around the bag counter-clockwise.

• Thirty seconds of running in place.

• Thirty seconds of hard, heavy punches while shuffling your feet.

The MMA Training Bag Workout

This workout is designed to emulate the physicality of a mixed martial arts bout while working the training bag in intervals the length of rounds.

• Round One (five minutes): Cardio Warmup

• Rest for Sixty Seconds

• Rounds Two through Four (five minutes each with sixty seconds rest between) o Sixty Seconds: Muay Thai Skip Knees Drill with Training Bag

• Grabbing the training bag at about shoulder level, and standing on the balls of your feet, with your feet staggered, bring knee up to strike bag, return foot to ground as you slide your back foot forward and bring your other knee up to strike. o Sixty Seconds: Sprawls

• Push bag away from you and shadow box until bag swings back toward you, drop into sprawl position, letting bag swing over you, pop back up and shadow box until bag swings back toward you again. o Sixty Seconds: Mixed Kicks and Strikes While Circling the Bag Clockwise and Counter-Clockwise and Shuffling the