Empower Sparring

Check tape anytime on the Empower Sparring Drive: https://drive.google.com/drive/folders/1--sUd4jmEMycN03wQLcUKC45SlArtZKq

Here’s an extremely effective heavy bag routine, for those of you who compete or spar or who are interested in competing, from Bas Rutten, a legendary MMA fighter and former world champion known for his devastating punches and incredible stamina. My background is primarily boxing, but I also come from the black belt lineage of his striking system, and I can tell you—this routine is no joke. Fair warning: if you’re doing it right, extreme nausea isn’t uncommon when starting out, so be prepared. You can always modify this routine if needed, but don’t cheat yourself. Stick with it, push your limits, and remember—you’ll get out of it what you put in.

Here is the routine from Bas Rutten:

One minute drills on a heavy bag AFTER you had your normal training, do 15 rounds, 1 minute on the bag, 1 minute rest. You give your self combinations for each…

If you are signing up for sparring:

• You must be attending two classes and/or 1:1 sessions throughout the week. I understand certain circumstances with travel sometimes does not allow for this but this should be the exception, not the norm.

• If you cannot go three quality, active sparring rounds in a row plus additional rounds, you should not be attending the 10am class and sparring. Doing three (or two in a row for a larger class) prevents injuries and is the only way to truly prepare for competition.

• Sparring is an earned privilege. Not just a workout.

🥊❤️