Want a 5 Minute Heavy Bag Workout Formula for Strength AND Speed?

What can you actually get out of 5 minutes during a heavy bag workout?

5 minutes. Really?

It turns our that you can get quite a lot, and this video lays it out.

The Heavy Bag Workout – 5 Minute Formula

This 5 minute formula is used for 3 aspects of your training:

• Warm Up
• Strength Endurance
• Speed Enhancement

The workout is build around short rounds and short rest periods.

For the warm up and strength endurance workouts we have round duration of 30 seconds and rest periods of 15 seconds. For the speed enhancement we flip the approach and have 15 second rounds and 30 second rest periods.

There are 7 rounds, and in each round we focus on specific punches:

• Round 1 – The Jab and the Straight Right Hand
• Round 2 – Left Hook and Right Hook to the Head
• Round 3 – Left Hook and Right Hook to the Body
• Round 4 – Left Uppercut and Right Uppercut to the Head
• Round 5 -Left Hook and Right Hook to the Body
• Round 6 – Left Hook and Right Hook to the Head
• Round 7 – The Jab and Straight Right Hand

The total time for each session, combining the rounds and the rest periods, is 5 minutes.

Easy 😀

The Daisy Chain Approach

If you are going to daisy chain these workouts, so do them all in one go, do them in the following order:

1. Warm Up
2. Speed Enhancement
3. Strength Endurance

Generally, if you want to work speed, do so in the early part of your training when you are nice and fresh.

Let me have your thoughts below.

Cheers

Fran

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