2.8 KiB
2.8 KiB
| date | draft | tags | title | summary | author | |||||
|---|---|---|---|---|---|---|---|---|---|---|
| 2024-10-25T12:16:45.000Z | false |
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Thai Boxing Session with Punching Bag (1 to 1.5 hours) | 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. |
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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.