Fight Competition Heavy Bag Training Routine
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 round, combo's you like, for instance "left-right-left hook to the head and a liver shot" (that's TWO times left at the end!).
Write 15 of those down, or write 8 down and you simply repeat it after the 8th time and leave the last one off at the end (or you do it and make 16 rounds).
You hit those combinations as hard as you can for one minute, with no more then 2 seconds in between combinations.
Do this 2 or 3 times a week ONLY, no more, this is gonna be very hard because every punch you throw, must be 100% power, not 99%, FULL blast!
You start about 7 weeks out before your fight. First week, one minute rounds, one minute rest. second week 1 minute and 5 seconds bag, 55 seconds rest, next week 2 min 10 sec bag, 50 sec rest, next week 1m 15 sec bag, 45 sec rest, etc.
You get it right? Until the last 2 weeks you do 15 "one and a half minute rounds", with 30 seconds rest in between. This way you will never "overtrain", but again, not ONE weak shot, EVERYTHING has to be 100%.
This will train your body to deal with lactic acid for sure, it is very hard when you don't cheat yourself and go full power. If you DO cheat yourself, well, you cheat yourself, enough said, you shouldn't even think about fighting.
How many times do you see a person blast for 20-30 seconds and he runs out of gas? Right? He goes in for the kill, but can't KO him and runs out of gas, this is a great drill for that.
Happy Training!
Coach Tony