Bagwork Suggestions on kickboxing bagwork routine

[biscuitsbrah]

So maybe once every other week I will hit the bag after grappling

I currently don’t kick at all during the week, as I’ve been going to a boxing gym for the past couple months. The goal is to keep it really simple with fundamentals.

Currently I do 30 seconds on, 20 seconds off

R1 - jab, left round kick
R2 - jab, right round kick
R3 - cross, left kick
R4 - cross, right kick
R5 - left hook, left kick
R6 - left hook, right kick
R7 - 1-2, left kick
R8 - 1-2, right kick
R9 - 1-2-3, left kick
R10 - 1-2-3, right kick
R11 - (1)-2-3-2, left kick (sometimes jab)
R12 - (1)-2-3-2, right kick
R13 - 1-2 left kick, 2-3 right kick
R14 - 1-2 left kick, 2-3-2 left kick
R15 - 1-2-3 right kick, 3-2 left kick
R16 - 1-2-3 right kick, 3-2-3 right kick
R17 - teeps
R18 - knees


Wondering if I left anything out, or if I could improve the interval time. Cheers everyone

Sometimes it seems excessive but I like hammering the fundamentals. Lmk

 

[DoctorTaco]

My only 2 cents would be to make sure you’re focused each round and treating the bag like it’s dangerous. Start outside of reach and be smart about how you cover distance to start each combo. Once you hit it and are ready to move again keep the hands high as you go left, right or forward into it.

 

[biscuitsbrah]

My only 2 cents would be to make sure you’re focused each round and treating the bag like it’s dangerous. Start outside of reach and be smart about how you cover distance to start each combo. Once you hit it and are ready to move again keep the hands high as you go left, right or forward into it.

Ok thank you. Always have to remember to enter smartly and hand placement

 

[Lucas Coradini]

So each of those 18 are rounds? 30s rounds with 20s off? Or its inside a 5 min round and you go 30-20 until the 5 min are done? You're preparing for an MMA fight? Or just drilling technique?

 

[biscuitsbrah]

So each of those 18 are rounds? 30s rounds with 20s off? Or its inside a 5 min round and you go 30-20 until the 5 min are done? You're preparing for an MMA fight? Or just drilling technique?

I’m just drilling. It’s a 30 second round

 

[Lucas Coradini]

I see... Man, drilling technique for 30s I think its too short. I know you're doing the same techniques in different combinations throughout your workout, but even then. Like, between all these combinations if something isnt exactly as you want it to look you just go to the next round/combination.

What I would do would be to do 5 or 10 min rounds working on these specific combinations for as long as I need to work on them and only then switch for the next one.

-

See this periodization model from the brazilian boxing team:
endurance/general resistence is focused on 8 weeks before the target date for 2 weeks. The workouts are longer, the running is low intensity/longer distance, the work at the weight room is done at the 8 to 12 rep range. And that is also when they will do the escuela de boxeo i.e. the technical work.

see the logic?

then they'll have the weeks for strength, power, rapid strength, resistance to velocity

so closer to the fight is when they'll will do high intensity interval training, like sprints, power oriented lifts, escuela de boxeo dirigida i.e. short bursts at full intensity with pre-established combinations/sequences

 

[aerius]

30 seconds rounds with that many combos is a recipe for confusion, especially if you're only doing it once every other week with no other kicking training at all. It's not nearly enough to burn the techniques into your muscle memory and keep it there.

Since you're not doing any other kicking training you'll need to spend a bunch of time kicking the bag just to keep your form. Start with 10 minutes of teeps, then 10-15 minutes of round kicks, then end with 10-15 minutes of simple combos like jab to teep, lead hook to low kick, stepping in after a kick to land a 3-2, and stuff like that which is commonly used in fights. You can start adding more combos & different drills once you've burned the basics into your muscle memory to the point where it's completely automatic.

 

[biscuitsbrah]

I see... Man, drilling technique for 30s I think its too short. I know you're doing the same techniques in different combinations throughout your workout, but even then. Like, between all these combinations if something isnt exactly as you want it to look you just go to the next round/combination.

What I would do would be to do 5 or 10 min rounds working on these specific combinations for as long as I need to work on them and only then switch for the next one.

-

See this periodization model from the brazilian boxing team:
endurance/general resistence is focused on 8 weeks before the target date for 2 weeks. The workouts are longer, the running is low intensity/longer distance, the work at the weight room is done at the 8 to 12 rep range. And that is also when they will do the escuela de boxeo i.e. the technical work.

see the logic?

then they'll have the weeks for strength, power, rapid strength, resistance to velocity

so closer to the fight is when they'll will do high intensity interval training, like sprints, power oriented lifts, escuela de boxeo dirigida i.e. short bursts at full intensity with pre-established combinations/sequences

30 seconds rounds with that many combos is a recipe for confusion, especially if you're only doing it once every other week with no other kicking training at all. It's not nearly enough to burn the techniques into your muscle memory and keep it there.

Since you're not doing any other kicking training you'll need to spend a bunch of time kicking the bag just to keep your form. Start with 10 minutes of teeps, then 10-15 minutes of round kicks, then end with 10-15 minutes of simple combos like jab to teep, lead hook to low kick, stepping in after a kick to land a 3-2, and stuff like that which is commonly used in fights. You can start adding more combos & different drills once you've burned the basics into your muscle memory to the point where it's completely automatic.

That makes sense. Maybe I’ll just do common combos that I’ll actually be able to use in sparring and fights. The thing is when I fight mma, I don’t really do combos that start or end with kicks. Maybe I should try to implement stuff that might work for me in sparring.

Besides the calf kick and occasional high kick, kicks just aren’t a big part of my game when it comes to doing damage

 

[Intermission]

I will just give one tip to have in your back pocket when you smell blood and believe me, I know ...

The more you recruit your back into any swinging kick, the more powerful it will be. The angle is sharper, your weight will be more into the kick, etc

There's a reason Capoiera has the greatest speed to power ratio. Meaning they generate more power per MPhs than the other martial arts. Don't do Capoeira kicks though, they suck at generating speed.

 

[Paolo Delutis]

So maybe once every other week I will hit the bag after grappling

I currently don’t kick at all during the week, as I’ve been going to a boxing gym for the past couple months. The goal is to keep it really simple with fundamentals.

Currently I do 30 seconds on, 20 seconds off

R1 - jab, left round kick
R2 - jab, right round kick
R3 - cross, left kick
R4 - cross, right kick
R5 - left hook, left kick
R6 - left hook, right kick
R7 - 1-2, left kick
R8 - 1-2, right kick
R9 - 1-2-3, left kick
R10 - 1-2-3, right kick
R11 - (1)-2-3-2, left kick (sometimes jab)
R12 - (1)-2-3-2, right kick
R13 - 1-2 left kick, 2-3 right kick
R14 - 1-2 left kick, 2-3-2 left kick
R15 - 1-2-3 right kick, 3-2 left kick
R16 - 1-2-3 right kick, 3-2-3 right kick
R17 - teeps
R18 - knees


Wondering if I left anything out, or if I could improve the interval time. Cheers everyone

Sometimes it seems excessive but I like hammering the fundamentals. Lmk

This is good for technical work, and building a base..


But if you want to work conditioning or your endurance... Then i would add some open technique rounds for 3 mins ( a full kickboxing round) or half a round 1:50 untill you can do full rounds...

So maybe do half this list and do 3 full rounds or half rounds to end off your session ...then the next time do the second half and do 3 full rounds again.. .


This will increase your cardio, endurance and help develop your style and flow...you dont want to end up being robotic and only throwing choreographed combos...these become easy to spot and counter with a real opponent..


Another tool i use is , i have a app that calls out combos, i use it for boxing , kickboxing and MMA guided shadow boxing . ..its technically a boxing only app but i just assign different values to the number call outs before i start my session..you can pick round time and intensity ..so i do 3 mins for boxing/kickboxing and 5 mins when i do MMA sessions . .. the app basically will call out combos and movements for the round time..like a coach. ..

i do rounds of this on top of bodyweight exercises before (50 push ups, 50squats, 50 sit ups ,50 burpeees broken up into sets of 10 in rotation, then i move onto the guided shadow boxing)


This will kick your ass , im gasping sometimes by the end ..but its great for self training and u can still be technical as its real coach combos.

Hope that helps

 

[Trabaho]

I would throw in freestyle rounds, doing everything for a round. Also a round of just knees and elbows. One just kicks. One just punches. Also your competition format 3 x 5 min of freestyle.
Not that what you have is lacking. But basically you are working short basic combos. Def would include whole rounds of mixed technique.