16 Minute Heavy Bag Workout for EXPLOSIVE Kicking Speed & Power
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- เผยแพร่เมื่อ 7 มิ.ย. 2024
- 🥊 SOLO HEAVY BAG TRAINING with killer workouts: www.mmashredded.com/heavybagt...
NEW + UPDATED HEAVY BAG PROGRAM: www.mmashredded.com/heavybagt...
If you missed PART 1 for the hands: • 16 Minute Heavy Bag Wo...
The workout consists of 8 sets. In each set, you will throw a combination focused on either speed or power, 10 seconds of work and 10 seconds of rest for a total of 2 minutes.
Set 1 (Speed): inside low kick - lead roundhouse kick
Set 2 (Power): left roundhouse kick
Set 3 (Speed): outside low kick - lead roundhouse kick
Set 4 (Power): rear roundhouse kick
Set 5 (Speed): outside low kick - rear roundhouse kick
Set 6 (Power): double step outside low kick
Set 7 (Speed): double outside low kick
Set 8 (Power): double step inside low kick
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NEW + UPDATED HEAVY BAG PROGRAM: www.mmashredded.com/heavybagtechniqueconditioning
Hey guys, I just wanted to come in here and say that I did these workouts religiously for a month before my point Muay Thai match. These drills really allowed me to react and not think. It was surreal. Cardio was also on point .
Absolutely brilliant stuff
Just what I need to practise at home while the gym is closed with the Virus business
You're a lifesaver Jeff!
glad you liked the video brother, cheers and stay safe!
Yeah awesome videos you’re like a total god i would rather use my secret technique running away then fight 5 seconds with you.
I've worked out on traditional heavy bags th-cam.com/users/postUgkxp9-sf95nqfjey-uyzxUzQ7m9MXRPK1BE a spherical stuffed "wrecking ball" bag, and now this thing. What I like about it is that it has the heft to stay largely in place so I'm not chasing it around. It's tall enough to allow for headshots and body shots, but it's short enough to give an uppercut somewhere to land. I'm very happy so far. Filling it was a bit of a cluster. For top-offs, I've learned that you can screw the supplied nozzle onto any basic plastic water bottle. I can't speak to durability as I've only had it a week.
Muay Thai training is off because of the virus, putting my heavy bag back up again at home after a while. Great video and perfect timing Jeff!
stay safe and train hard!
I love your workout Jeff.It makes my body back and improve my strength too.
thank you bro!!
Thanks bro, I really broke a sweat doing this. I’ll definitely do this again👊🏽
awesome!
Yea man, I really broke a sweat watching this. Thanks. 😛
My friend and I literally started training Muay Thai around 3 months ago. Our gym has been closed down due to *you know* lockdown. So DEFINITELY a newbie but I was hooked after the first week due to the amount of work that goes in.. and just feeling accomplished after each session.
So I bought myself a punching bag because like I said.. hooked. I still wanted to keep training like this.
Just wanna say thank you for these uploads during these times and saving us newbies lol. I’ve been watching you and Sean fagan religiously.
Thank you again & stay safe 🙏🏽.
hey Kacy, thats awesome! The more you learn, the more fun it becomes. Keep it up and feel free to message me anytime if there is anything I can help you with. Stay safe!
Beautiful, please make more of these coach Jeff , God bless 👊🙏❤️
ill see what I can do bro thanks for watching!
Perfect timing! This content is really useful during the corona virus lockdown.
More power to you Jeff, and stay safe!
thank you, you stay safe as well!
Ive been doing this at least once a week and feel like I am hitting harder and faster. good stuff!
Amazing workout,as a capoeira instructor and muay thai practicioner this workouts will perfect the kicks and the endurance
perfect! thank you!
Jeff I love your videos. You’re my favorite ONE fighter! Keep up the fantastic work!
thanks so much Jesse!
Really liked this one. I found it useful during the 10 second break to work on my Thai stance rocking forward and backwards.
awesome! cheers!
Amazing, definitely giving that one a try as well. Well i tried all you're stuff and its helpful.
thanks bro!
Love it! Such a good workout!
glad to hear it!
Thanks for the intense leg work!
no prob!!
What a killer workout Bro. Much Respect.
thanks for watching bro!
Why would anyone give a thumbs down. Thumbs up for you Jeff. Great video
thanks for your support Simon!
Now that’s something I love, that was a sick workout
cheers!
Part 1 and 2 are awesome. Man my right leg was on fire on the low kicks!!!
glad to hear it bro!
This is great! I'm gonna use this as homework during the downtime we're having here. Thanks brother.
no problem enjoy!
Great video bro. Appreciate your content.
thanks man!
I need this in my life thank you Jeff
no problem!!
If you guys enjoyed this workout and want 12 more follow along heavy bag workouts, give my new Solo Heavy Bag Training program a chance: www.mmashredded.com/heavybagtraining
Tks for this video. i play it in the background and i follow your rhythm as much as i can. Appreciate it Master Jeff!
Love these type of videos can you upload more of these? I did your shadow one recently
this was fun!! thanks for the video!
:)
Deeply appreciated esp during lockdown.
enjoy and stay safe!
17:18 bro cant stop killing bag!
Very good job, thank you so much...
anytime bro thanks for watching!
Your my favorite TH-cam for MMA VIDEOS KEEP IT UP BRO.
thank you bro!
Great workout. Trying to get back in competition shape and this kicked my butt!!
thx!
Speed, and power,that's deffinately you! 💥🔥Ayeah, and stemina. 👏
thank you!
Cool, def adding this to my next workout, i liked the last one so this is def gonna b good
awesome :)
I just did some of this today and it is a killer workout
hope you enjoyed it!
I would love shadow workouts like this
ill see what I can do! I do have some shadowboxing workouts on my channel if you browse around!
Very nice
cheers!
very nice video thank you so much
thanks bro!!
Hey Jeff, thnx for the Idea! Greetings from Frankfurt, Germany
thanks for watching bro!
Nice one thanks 👍👍
no prob!
These videos are great can you upload more of these please
ill do my best! if you are interested in more heavy bag workouts, check out my heavy bag program here: www.mmashredded.com/heavybagtraining
good workout
thank you!!
Corona crises showed the real heart of many peoples...thanks for this great vid bro...it just came on time....
stay safe brother!
@@MMAShredded
I gave it a try this evening ....its brutal...
参考になりました。明日のジムワークで実践していきます🌻
Woooooo!!! That's the one bro🥊🔥🥊
:)
FINNALY Imma try it today inchalah
awesome!! enjoy!
I remember doing something similar but with 30 seconds. But I could never see it work for me.
I'll definitely try this workout with reduced time and increased rounds.
Thanks alot for this video brother. You are a beast!!
thanks for watching bro, kill it!
Very good
thx!
hi jeff this is my first comment for your videos.....i have tremendous liking for this heavy bag....your videos will be a great help
thanks for watching!
Love the vid brotha...👍
thank you!!!
Such a wonderful trainer you are apart from a great fighter! Much respect
thank you bro!
The Jeffs are really carrying youtube on their back rn
haha
😂
Dream to be fit like you ⭐️⭐️⭐️
cheers bro!
If been kicking my heavy bag for a couple of weeks now,and i used to get tired preety quick,but now i last way longer,i will try these for sure👌
awesome!!
This is go to kick work out!
cheers!
Hey Jeff, thank you for making these videos . I'll tag you in Instagram, I'm using your punching and kicking videos. I felt a difference in my speed after a week .
amazing! thanks for watching!
Oss 🙏 excellent 🤘🏻
thank you!
Thank you...THAAANNK YOOUU
no problem!
I needed a workout like this, like, 3-4 weeks ago when the local gym was still open :D Still doe will get at it again once it opens! Stay safe Jeff!
thanks brother you be safe too!
ive been doing this workout and the punching one. super clutch when i need to get sweat in
awesome!
Great video. Learning so much. On the duration of the workout should it be 23 minutes instead of 16 minutes because the 1 minute rest after every set?
This just kicked my ass, thank you
no prob!
Thanks Jeff, all the gyms were closed in the UK this afternoon so always good to have some fresh ideas for the bag at home. Well done in your One debut, do you have any plans to compete under Muay Thai rules or you going to stick to MMA? All the best.
thanks man glad you made use of the video! and I plan on sticking to MMA!
Thank you a lot for this workout I did it today, and is hardcore, but the problem is my bag is to light and Swings a lot, I will try the boxing in Another workout, big hug from 🇷🇴 🇵🇹 ♥ 💪🏻
I like this drill.
glad to hear! cheers!
Nice man, just subbed. Very reminiscent of Kyokushin.
thank you!!
Hi Jeff, huge fan, if it is not too much trouble, do you think you can also upload an audio link so we can listen to it while training? Much appreciated.
I would suggest downloading this youtube video with one of those youtube to mp3 links!
How do I "like" this twice? Awesome content as always
haha thanks man I appreciate it!
I'm soar since the last workout! Time to get more soar
hehe awesome! keep up the work!
Great video Jeff! I'm new to muaythai and your video convinced me to order asap a heavy bag. Cannot wait to receive it and try your 16 minute videos. Definitely on my way to your solo heavy bag program 💪. Any idea what weight is your heavy bag? I'm checking out one 180cm 50kg.
sweet!! the one I used in this video was about 100 lbs!! thanks for watching bro!
Got my new heavybag in mail today. This i the perfekt workout for me. I will do it 👌🏼🙂
Where are the shorts from?
awesome!!
Love the intro song, is that from a specific song? Keep up the great content and grats on your One debut win!
thanks brother!!
Thank you Jeff Chan 😊 for the heavy bag work out.
Can you make a heavy bag combo workout consisting punch, kick, knees and elbows.
thanks for watching! if you are looking for combinations mixing punches, kicks, knees and elbows, I recommend you check out my new Solo Heavy Bag Training program. It has 12 complete follow along workouts that consists of over 100 combinations including punches, kicks, knees and elbows. You can check it out here: www.mmashredded.com/heavybagtraining
I stopped going to classes cuz of the virus, i had finally decided to take BJJ when it got bad, it will have to wait a while now... thankfully i got homegym lol i been hitting the bags all dayyy
haha awesome man keep up the work!
Hey Jeff,
Could u eventually make a video on how to breath while fighting. Everytime Im sparring I forget to breath and then Im exhausted lol.
try to consciously breathe out or make some sort of nose when breathing out in your shadowboxing, overtime you will eventually do it instinctually!
Bro.
Can you do videos for footwork and speed. Just like this one, same format.
Thanks bro.
ill see what I can do bro!
Hi Jeff this workout is great ! Is it an excerpt of your SOLO HEAVY BAG TRAINING ? How is your training programm structured ?
Hey Paul, thank you! My Solo Heavy Bag Training program has 12 follow along workouts consisting of 9 minute and 12 minute workouts. It is structured in a way that it progresses in difficulty and length of workout as you go from workout 1 to 12. Each workout also has a specific focus, for example, developing momentum in your striking, off rhythm striking or creating angles etc... You will also go through over 100 combinations. Let me know if you have any other questions, you can email me at jeff@mmashredded.com!
Perfect workout to burn calories and fat...I like the alternate between power and speed.
thanks for watching!
Also please make a video about the PUNCHING BAG.
ill see what I can do!
Watch your audience come out better at Muay Thai and MMA after the coronavirus passes. Good stuff!
HAHA, that would be awesome :P
Hey Jeff do you lift weights or do any kind of gym workouts? If so it would be great to see a couple of videos talking about it
hey bro yes I do lift weights! ill see what I can do about making some videos!
Old School Speed + Technique = Power
Can you make a video on yuya wakamatsu's tactics
ill see what I can do!
I'm a Taekwondo black belt and I was sweating after launching these bombs. Great workout
thank you!!
Hi Jeff, in your opinion how many times a week this program has to be done? I’m an amateur fighter who practises K1 3/4 times a week. The same question for the upper part (the other video). Thank you Jeff!
hey Carlo, I personally did this 1-2 times a week during my last fight camp and I saw lots of results!
I did some heavy bag work before my weightlifting session and then after i did this i can definently say my left calf feels sore which hasnt happened in a long time and the total workout lenght was exactly 2 hours
cheers!
jeff the best
thank you Abdel!
Jeffs future opponents taking notes.....
Stay safe Jeff from the Virus.
thank you bro
Jeff, do you think this is doable shadow boxing without a heavy bag? I’ve been doing the part 1 boxing consistently but haven’t tried this one yet
the boxing speed workout is much easier to do shadowboxing, for this kicking one you can try but its harder because you dont have a target to bounce your kick off for your 2nd kick!
Do you try and land your kick more on your foot or more on your shin? This may seem like a dumb question🙈
Hey Jeff, do you lift weights/kettlebells sometimes? If yes, how do you combine it with fighting training?
I do str and conditioning 2 times a week usually!
what heavy bag do u recoommend thats affordable
Hey Jeff, do you think it's a good idea to combine this workout with the one for explosive punches you posted a couple of days ago, in order to get a complete workout?(+ a strength and conditioning program at the end)
I personally did both back to back when I filmed it (as you can see I stared this workout dripping with sweat!) but them separately is enough in my opinion! I would use spend the rest of my time training that session on technique/drilling!
@@MMAShredded MMAShredded Thanks! By the way, what type of shingurads would you recommend for amateur kickboxing competitions? I have three pairs, two of which are those type of shin guards that are made out of leather, and have 2 velcro closures that help them stay on the shin(in my country we call them "double shinguards"), and one is that type of shinguard that is made out of cotton, and has less protection(we call them "sock shinguards", because you put them on like a sock). The sock ones also have a little velcro closure at the top. Which one of these would be better for competition?(I'm interested in damaging my oponent as much as I can, with the risk of sacrificing protection).
Great video! How heavy should the bag be? I use to do Taekwondo some year ago, and wanna get back to at it again. But I want a bag to practise at home with aswell.
Im 6,1 feet tall, and a pretty big bloke. But I cant really find anyone giving guideline for how heavy it should be.
Keep up the good work ! 💪
Nvm, found a comment further down, mentioning a 50kg/100pounds bag 👍
thanks for watching!! and enjoy!
I salute you, unholy warrior.
This poor necromancer has done both of your training videos, but a video the same kind, but about knees and elbow is needed for sometimes the dreadful shadows get to close and other weapons must be used.
Please this poor necromancer who trains alone in his Dark Tower.
🦇💀☠️💀🦇
ill see what I can do! if you are looking for more workouts, I have 12 workouts including knees and elbows in my Solo Heavy Bag Program here: www.mmashredded.com/heavybagtraining
Hi Jeff, what's your walk around weight?
around 152-154 lbs!
Before this jump rope for 20 min.
How do we train our shins to endure the hits? It starts hurting after the first 3 rounds and I'm just beginning doing kicks.
it takes time to condition your shins!
Unik video
thanks!
@@MMAShredded 💕
Great form. Noticed how you raise your heel and twist your hips with entire body. One can cause major knee issues by not raising heel when kicking.
Maybe you can start a new online class with pure fighting mechanics?
thank you! I do have a full MMA curriculum that covers techniques and tactics here: www.mmashredded.com/themmastriker
MMAShredded
Got it!
Thanks, Jeff.
Jeff love the video's. But I've noticed you dip your head slightly when your throwing a head kick.
You might want to rewatch your kicks to see. It might be a tell in your fights.
thanks!
if only i had a punching bag in my house btw those legs are vicious
haha thanks bro!
@@MMAShredded jeff 1 question is it important and if so why inhaling from nose exhaling from mouth