Punchbag Training

 

Boxing Workouts at the punchbag

Olympic boxers compete with 2-minute rounds while professionals compete with 3-minute rounds, so the training programs are different but similar. Here you find examples for both Olympic Boxing and Professional Boxing workouts.

 

And so you use your MTS for Punchbag Training:

Choose Punchbag Olympic or Professional Boxing Mode and select your preferred exercise "Explosiv Workout" or "Power Workout". Also you can choose competition rounds with 3 min. rounds or 2 min. rounds with 1 min. rest or your own programmed workout in the i3 program - for instance 3 min. rounds with 30 se. rest for your punchbag training.
Start directly (if you´re in the trainer only position) or within a preparation period of 10 seconds. Place your mobile phone in a viewing distance (maximum 10 meters) press <enter> to start and you have 10 seconds to prepare/put on your glove and position yourself for precisely timed training sessions and begin your workout with the startsignal.

 

There are special workouts commonly referred to as the “Olympic Drill”. This is at your MTS the Explosiv Workout Olympic Mode with 15 seconds punch-out drills and 30 seconds rest, 10 times and following a rest of 1 minute, than the program starts again with the punch-out drills 10 times and following a rest of 2 minutes, the third punch-out is followed by 3 minutes rest. So you can ensure that you always work out extremely intense, with speed and power. In the Professional Boxing mode you have this workout program with 30 seconds punch-out and 30 seconds rest...

 

For increasing intensity through short, yet highly intense punch-out drills you use the "Explosiv Workout".

"Explosiv Workout" (Olympic Drill) preprogrammed at MTS

15 sec. workout 30 sec. rest,
10 rounds 3 cycles
1. cycle 1min. rest 2.cycle 2min. rest 3. cycle 3min. rest

"Explosiv Workout" (Professional Drill) preprogrammed on your MTS

30 sec. workout 30 sec. rest,
10 rounds 3 cycles
1. cycle 1min. rest 2.cycle 2min. rest 3. cycle 3min. rest

 

During these drills, the fighter will throw non-stop punches. Straight punches are recommended during this drill to reduce bag movement. For example, you will throw non-stop 1-2 and 1-2-3 and 1-2-3-4 combinations (Example: 1 = jab 2 = straight punch 3 = cross 4 = cross). Its up to you to mix up the combinations, you have to work fast and hit hard.

These drills are extremely intense. You will essentially be performing high intensity interval training on the punch bag. This style of training will prepare you to throw explosive combinations with maximum speed and power.

A punch-out drill simply consists of a string of all out punches thrown in rapid succession without rest. Common punch-out intervals range from 15 to 60 seconds with various rest. You can create your own workout with your i3 System.

"Power Workout" (Pyramide Training) preprogrammed on your MTS

1 min workout 1 min rest
2 min workout 1 min rest
3 min workout 1 min rest
4 min workout 1 min rest
3 min workout 1 min rest
2 min workout 1 min rest
1 min workout 1 min rest

3 cycles 1. cycle 2min. rest 2.cycle 3min. rest 3. cycle 4min. rest

Your focus should be on skill development and timing your power. Throw combinations, moving left to right, and right to left. Integrate pendling and ducking, feints,straight punches and combination punching.

 

Other examples for workouts:

you can program your own workout with your i3 system and name them like the following

Sample workout example 1:

4 x 3-minute rounds 1 minute rest – Skill emphasis
4 x 30-second 30 seconds rest punch-out drills
1 x 3-minute round 1 minute rest as a finish

This routine will begin with four traditional rounds of bag work. Your focus should be on skill development. Throw combinations, moving left to right, and right to left. Integrate head movement, feints, and combination punching.

Sample workout example 2:

3 x 3-minute rounds – Skill emphasis
4 x 1-minute power boxing
5 x 30-second punch out drills

This workout integrates skill work, power boxing, and punch-out drills. You will start with a skill emphasis while the body is fresh. You will proceed to power boxing, and finish with a brief conditioning sequence via punch-out drills.

Power boxing:

10 x 1-minute 30 sec. rest

Use the Sparring mode 10 rounds 3minutes with 30seconds rest on your MTS PRO 1.0 for it or program your i3 system roundtraining for it. This workout will equate to 10-minutes of max-effort punching. These workouts provide obvious benefits when training to increase power and anaerobic endurance. You will train the body to throw power punches round after round.