This training is designed around a stationary punching bag or a BOB dummy. You can also do the same workout on a swinging punching bag. Most drills are for when you’re entering the clinch of your opponent, landing in with either a punch or your stiff arms to keep space or create space between you and your opponent to execute your kicks.

Start off with a stretch and some light free round work on the bag, loosening up and getting used to entering close distance to the bag/BOB with speed.

  1. Start in the clinch, stiff arms and roundhouse kick to the body
  2. Start in the clinch, stiff arms and inside roundhouse kick to the body
  3. Start in the clinch, stiff arms and axe kick up the middle to the face
  4. Start in the clinch, stiff arms and roundhouse then outside axe kick
  5. Start in the clinch, stiff arms and inside roundhouse kick then inside axe kick
  6. Start in the clinch, stiff arms and roundhouse kick then axe kick up the middle
  7. Surprise punch attack
  8. Surprise punch then outside axe kick
  9. Surprise punch then axe kick up the middle
  10. Surprise punch, then push and roundhouse kick
  11. Float in with high leg raise/cut kick and punch as you land
  12. Float in with high leg raise/cut kick and punch as you land, use your other arm to push then roundhouse kick to the body
  13. Float in with high leg raise/cut kick and punch as you land, use your other arm to push then back foot outside axe kick
  14. Float in with high leg raise/cut kick and punch as you land, use your other arm to push then front foot outside axe kick
  15. Float in with high leg raise/cut kick and punch as you land, use your other arm to push then back foot axe up the middle to the face
  16. Rush in while keeping your arms stiff, then roundhouse kick to the body
  17. Rush in with stiff arms then back foot outside axe kick
  18. Rush in with stiff arms then back foot axe kick up the middle
  19. Rush in with stiff arms then front foot outside axe kick
  20. Rush in with stiff arms then front foot axe kick up the middle

FREE CREATIVE KICKING

21. Stab kick
22. Inch in, back kick on the spot
23. Inside and outside roundhouse kicks
24. Multiple taps on the bag in one kicking action

To cool down, have some more free time adding in all of the drills that you’ve just completed. Do 3 x 1- minute rounds.