Heavy Bag Speed-Endurance Drill

Objective:

Metabolically condition muscle force production to improve and accentuate punching speed over an extended duration of 72 intervals of alternating between 15-second work periods and 15-second rest periods.

Mode:

Heavy bag

Duration: 36 minutes

72 intervals (interval 1 - 15's work/15's rest, interval 2 - 15's work/15's rest, interval 3 - 15's work/15's rest...)

Work periods total 1080 seconds or 6 (3-minute rounds)

Intensity:

Punch as rapidly and repeatedly as possible during the work intervals. The drill is highly intense, therefore it should only be performed by boxing practitioners who are able to maintain an elevated heart rate of 80% of their maximum heart rate for 30 minutes at least 3 times per week.

Frequency:

Perform this drill or an appropriate variation for your particular level of fitness 1-2 times per week to improve combination punching speed, agility and reaction.

Equipment Needed:

Heavy bag, gloves, wraps, interval timer, respirator (optional)