Lads I tried this out on the punchbag @ the gym today: 20 straight punches (jab, straight right hand), adjust feet then repeat 10 times then rest 30 seconds and go again. I did this 6 times then did 10 2 min rounds on the bag. And on the weekend I did this one: Run for 10 seconds on a treadmill @ 12 m/h and 10 incline, then jump off (or hold the handles and lift yourself off :good) and 30 straight punches while my bro held up the pads. Repeat 10 times. Any way they were both good to warm up, anyone else do these or similar?
thats not bad. what I do for intervals is on the coaches mitts the student would stand squar to me, in a horse stances and start of with 30 seconds with a left , right then uppercutts for 30 seconds and do that back and foth for 2 minues. work your weigh up to 3 rounds. When you get confertable with that do move up to 3X3 minute rounds. you can also do one on a heavy bag. stand in your regular stance do a 1,2 for 30 seconds then hook and reverse hook for 30 seconds switch stance 2,3 for 30 seconds hook and reverse hook for 30 seconds 30 second break, then repete get in 3 rounds.
10x10 system - Pick a combination, say the good old 1-2. Throw a 1-2, quickly reset your feet and throw another 1-2, repeat 10 times and that is one round. Rest briefly and repeat ten times for a total of ten rounds. The same principal can apply to any combination. My personal favorite interval on the bag is Tabata intervals. 20 seconds work followed by 10 seconds rest, repeat 8 times to give a total of 4 minutes. Throw continuous punches as a 1-2, by the eighth round your arms and shoulders will be screaming for mercy!
