From Coach Butch Rinaldi:

We use the heavy bag often in our MMA classes in Queens. How you use the Heavy bag is only limited by your imagination. When I train with the bag, I incorporate my footwork, mobility, head movement, Boxing combinations, Thai boxing combinations, clinching, and takedown entries. The list goes on and on.

The heavy bag never complains, never gets tired, and never gets hurt making it the perfect training partner. Using the heavy bag will help you build your explosiveness, striking power and fighting endurance. Here are a few examples of the drills I use on the heavy bag:

One five minute round of boxing.

One minute rest.

One five minute round of Muay Thai kickboxing.

One minute rest.

One five minute round of interval training: 30 seconds of boxing, 30 seconds of kickboxing, 30 seconds of sprawls, 30 seconds of takedowns, 30 seconds of boxing, 30 seconds of kickboxing, 30 seconds of sprawls, 30 seconds of takedowns, 30 seconds of boxing, 30 seconds of kickboxing.

One minute rest.

One five minute round of interval training: 30 seconds of pushups, 30 seconds of jumping jacks, 30 seconds of sprawls, 30 seconds of takedowns, 30 seconds of pushups, 30 seconds of jumping jacks, 30 seconds of sprawls, 30 seconds of takedowns, 30 seconds of pushups, 30 seconds of jumping jacks.

Once you are in shape enough to complete this at 100% intensity, repeat it.

I hope you enjoy this work out, if you have any questions or comments drop them in the box below.