---
date: 2024-10-25T12:16:45.000Z
draft: false
tags:
- kick
- punches
- solo
- punching bag
title: Thai Boxing Session with Punching Bag (1 to 1.5 hours)
summary: This 1 to 1.5-hour Thai boxing session with a punching bag combines technique, power, and cardio, ideal for practicing combinations and building endurance solo.
author:
- Anomyme
---

## 1. Warm-Up (10-15 min)

- **Jump Rope**: 3 minutes to warm up the cardio and improve coordination.
- **Thai Shadow Boxing**: 5 minutes practicing basic movements (straights, hooks, uppercuts, low kicks, knees, and elbows).
- **Dynamic Stretching**: 3 minutes, focusing on legs, hips, and shoulders.

---

## 2. Bag Technique Work (20-30 min)
**Pace**: 3 minutes of work / 1 minute of rest per round

- **Round 1**: Low kicks, alternating left and right. Focus on balance and consistent power.
- **Round 2**: Straight knees, alternating between left and right to develop power and hip extension.
- **Round 3**: Punch-elbow combination (example: jab - cross - front elbow - rear elbow). Focus on accuracy and fluidity.
- **Round 4**: Punch + kick combination (e.g., jab - cross - low kick, or jab - cross - middle kick). Work on timing between each strike.
- **Round 5**: Middle kicks, alternating left and right. Work on speed and strength.
- **Round 6**: Free combination of punches, knees, and elbows. Vary the combinations, focusing on fluidity and aggressiveness.

---

## 3. Power and Cardio Work (20-25 min)

- **Bag Tabata (4 min)**: 20 seconds of powerful, rapid strikes on the bag (free combinations of punches and kicks), followed by 10 seconds of rest. Repeat for 8 cycles.
- **Power Combinations**: 3 rounds of 3 minutes, alternating between 30 seconds of explosive strikes (full power) and 30 seconds of active recovery (shadow boxing).
- **Endurance Work**: 2 rounds of 3 minutes, continuous striking with moderate intensity, ending each round with 30 seconds of powerful strikes without interruption.

---

## 4. Footwork and Evasion (10-15 min)

- **Movement Around the Bag**: Move around the bag, changing angles, simulating dodges, and maintaining a high guard.
- **Evasion and Response**: 3 rounds of 2 minutes, practicing typical Thai boxing evasions (light movements, retreats, and small jumps) and responding with a punch, elbow, or knee after each dodge.

---

## 5. Finisher and Core Work (10 min)

- **Knees to the Bag**: 3 rounds of 1 minute, bringing the knees up continuously as fast as possible.
- **Push Kicks**: 3 sets of 15 repetitions per leg to build power and balance.
- **Core and Stability**:
    - 1 minute front plank.
    - 1 minute side plank (30 seconds each side).
    - 30 seconds of slow knee strikes to practice control.

---

## 6. Cool Down and Stretching (5-10 min)

Focus on stretching the legs, hips, shoulders, and arms. Take time to release the muscles used to avoid soreness.