Monday, March 25, 2013

How to Combine Swings and the Heavy-Bag for a Kick-Ass Workout!

I'm always looking for ways to save time when training.

In addition to my day job, family life, and social/community obligations I also have to juggle networking, blogging, and find the time to train and workout.

I get the impression that a lot of martial artists and fighters are having similar issues.

So, I want to share with you guys one of my favorite workouts. It combines two tools every fighter should be using: the heavy-bag and kettlebells.


Kettlebells and the Heavy-Bag: a Kick Ass Combination!

For this workout you're going to need two implements: a moderately heavy kettlebell and a hanging or freestanding heavy-bag. You'll also need some sort of boxing timer (either a GymBoss or, if you have a smart phone, a Boxing Timer App)

I don't hide the fact that I'm a big fan of kettlebells. And I really think you should be a fan too. Kettlebells are an excellent, multi-purpose strength and conditioning tool. They're great for building explosive strength, strength-endurance, and anaerobic power - all key attributes for fighters.

And the heavy-bag is, without a doubt, THE most important training tool for any fighter or martial artist. No other tool allows you to develop the kind of sport-specific explosive power, speed, and endurance that martial artists and fighters need to survive in the street and in the ring.

The Workout - 

First, start off with a light warm up of joint mobility drills and shadowboxing. Then you'll move into the actual workout which will look like this:

1) 30 Seconds of Hitting the Heavy-bag 
2) 30 Seconds of Rest
3) 30 Seconds of Kettlebells Swings
4) 30 Seconds of Rest
5) Rinse & Repeat until you feel like you're done.

What I really like about this routine is how scalable it is. You can do as few or as many rounds as you'd like or have time for. You can focus on skill on conditioning or a little bit of both. Hell, you can simply use this workout as a great de-stress session after a rough day. It's all up to you and your schedule.

Check out the video below to watch me doing a round:




Go ahead and give this workout a try and let me know what you think in the comments section.

Train Hard,
Josh Skinner






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