bagarrons-nous/content/en/posts/training-3.md

date	draft	summary	tags	title	author
2024-10-18T09:16:45.000Z	false	This 60-minute session combines kickboxing and Muay Thai, perfect for solo training with a punching bag. It includes a warm-up, technical combinations of kicks, punches, and knees, powerful strikes, and defensive exercises. Ideal for improving your technique, power, and endurance.	kick poings solo punching bag	Complete Kickboxing and Muay Thai Solo Training with a Punching Bag	Anomyme

Warm-Up (10-15 minutes)

Start with a general warm-up to prepare your body and get your blood circulating.

• Jump rope: 5 minutes (vary the rhythm, both feet, alternating feet, etc.)
• Dynamic stretches: Circular movements of arms, hips, knees, and ankles (1 minute per joint)
• Shadow boxing: 3 minutes. Work on your guard, footwork, and light combinations of punches and kicks.

Technique and Combinations (15-20 minutes)

Work on kick-punch-knee combinations on the bag. Focus on precision and technique.

Sequence 1: Jab, Cross, Low Kick (3 rounds of 2 minutes)

• Chain together a jab (lead hand), cross (rear hand), then a low kick to the front leg of the bag.
• After each combo, return to your guard and move lightly around the bag.

Sequence 2: Hook, Uppercut, Middle Kick (3 rounds of 2 minutes)

• Throw a left hook, a right uppercut, followed by a middle kick (body kick).
• Use hip rotation to generate power.

Sequence 3: Knee and Punch Combo (3 rounds of 2 minutes)

• Chain a cross, a hook, then a knee strike to the body of the bag.
• Alternate between right and left knee with each rep.

Power and Explosiveness (10 minutes)

Work on the strength and explosiveness of your strikes. Hit hard but maintain good technique.

Tabata Punching (4 minutes)

• 20 seconds of fast, powerful punches (jab, cross alternating).
• 10 seconds of rest.
• Repeat this cycle 8 times (total: 4 minutes).

Power Kicks (6 minutes)

• Deliver 10 powerful low kicks with the right leg, then switch to the left leg.
• Repeat 3 times on each side.
• Focus on impact and force, with a 30-second rest between sets.

Defense and Counter-Attack (5 minutes)

Practice defensive movements followed by counter-attacks.

• Slip an imaginary attack, then immediately respond with a quick combination (e.g., slip left, cross, hook, middle kick).
• Work on different movements: low kick blocks, lateral slips, and countering after each defense.

Cool Down and Stretching (10 minutes)

After the workout, perform static stretches to relax your muscles.

• Leg stretches: Forward lunges, quad stretches, hamstring stretches.
• Upper body stretches: Arm, shoulder, and chest stretches.
• Finish with deep breathing to calm your nervous system.