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BAG WORK (part 2)
Continuing our look at applying timer training to your bag work, this month we will look more closely at some ideas for drill structures.
Having established your timing structure, i.e. the duration and number of rounds that you use in your training session, you are ready to assign a drill structure. Last month we considered the type of bag used and the types of techniques that can be trained on them (to see last months, and other previous articles visit www.martialconcept.co.uk). Just as with fitness measurement, bag work drill structures can be either specific or general.
Drill Structure
A specific bag work drill may specify that for one round you work a hook punch using out-step footwork. Whereas a general drill will take the form of a theme, specifying only that a certain range is worked or that kicks are only used. For the purpose of this article we will look at bag work themes, which will be relevant to a greater number of training disciplines, allowing you all to apply specific techniques from your art to each theme. Themes can be employed to achieve many different things. But overall you should select one that will develop and balance your skills. This is the aim of a martial artist – to maintain a balanced life in all aspects. You should select themes that develop your weak areas, improving your overall ability.
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>Long range kicking
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Each round that you work can have a different theme, which will help to motivate you. For example, your first round may work only hand techniques (including elbows). Your second round may use kicking techniques only. The third round may work all techniques together and also focus on applying effective footwork. If the timing structure you’ve set requires more rounds, then you could begin to loop the first (hands only) theme again, followed by second (legs only) etc. Simply pick a relevant number of round themes to match the number of rounds in your timing structure. The themes should also fit in with your main objective for that session as a whole.
Worked Example
Objective: Practice working at different fighting ranges.
Timing Structure: 5 x 3 minute rounds with 1-minute rest intervals
Drill Structure: Using round themes rather than specific combinations, as follows:
Round 1
Long range techniques, i.e. kicks, jumping punches etc.
Round 2
Medium range techniques, i.e. punches, long knees, short kicks etc.
Round 3
Close range techniques, i.e. short punches, elbows, knees clinching, upright grappling and trapping etc.
Round 4
Work all ranges in order, making a transition from long to medium range, and from medium to close range, and then right back out to long range again in reverse order. Continually loop this ‘in-and-out’ ranging drill for the whole round.
Round 5
Utilise any range you wish and work the bag naturally, concentrating on your footwork. Move fluidly around the bag, changing range at will. Remember to force yourself to work at ranges that you find uncomfortable to balance your ability.
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>Closing from long to medium and close ranges
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The one-minute rest interval between rounds could either be used to passively rest (suck in some air and remain still), or actively rest; that is pace around, perform some relaxed stretching or lightly shadow box. This 20-minute bag session should of course be preceded by a proper warm up, as discussed in a previous Timer Training article. The worked example above gives you an idea of how you can plan motivating and effective bag training sessions. It’s simply a case of starting with a training objective, deciding on a timing structure, and finally picking drill structures that fit the objective and can be worked for each round.
Bag Work General Practice
While working on the bags, remind yourself of the following points to ensure your training is as productive and safe as possible.
Always use good technique
It’s usual to see someone who is new to bag-work flailing punches and kicks with little balance, technique or defensive awareness. This degradation in technique can also manifest among more experienced martial artist’s when they become tired. But don’t get lazy! Build up the technique slowly, concentrating on form, accuracy, control and finally speed and power. Also try to avoid telegraphing techniques. Keep your movements prior to throwing a strike as minimal as possible so you don’t alert your opponent to the incoming attack.
Practice your footwork
Another common mistake is to remain routed to the spot. Bag work provides you with an opportunity to practice footwork. Move around the bag, change direction circling both left and right. Work with the swing of the bag, timing movements and strikes to meet the bag as it moves in, adding to the energy of your own technique. This practice directly translates to the timing of strikes during sparring or fighting, enabling you to use your opponent’s energy against them.
Use the entire bag
Use all portions of the bag, striking low, middle and high to both left and right sides. Varying your targets in this way will translate to better success when sparring or fighting. Surprising your opponent with varied targets will create openings.
Maintain your guard
Although the bag will not hit you back, you shouldn’t neglect your guard. Keep your hands high and your chin down. Practice defensive reactions such as bobbing and weaving, blocking and countering.
Impact the bag with each strike rather than pushing it
Each strike should penetrate the bag, but shouldn’t leave a pushing action afterwards. Pushing will reduce the amount of force transmitted into the target from your striking ‘impulse’. A well-timed hit will cause a hanging bag to hop vertically rather than swing excessively. Of course some techniques are designed to simply push your opponent off balance rather than maximise damage. But they are the exception rather than the rule.
Breathe!
It is tempting when pushing yourself physically to hold your breath. This will result in starving your muscles of oxygen and premature fatigue. Always breath-out during the execution of your strikes. Japanese kiai, Korean kihap or a plain old boxing style ‘ish’ noise – anything will do, just breathe!
Imagine you are fighting an opponent
Use role-play, it will help you keep focus on all the points above. Physically see in your minds eye your opponent when you look at the bag. See an incoming punch or kick, and act out your defence and counter. Move around and feint to create openings.
Habits
Remember, any bad habits that you begin to form on the bag, with repetition, will become a natural response. So keep you movements sharp and clean, or you will become a scrappy fighter!
Adaption to bag work
Regularly bag training will force your body to adapt to the lactic energy system used during martial arts practice. This makes your body far more efficient during this kind of exertion. Allow at least one days rest between intense bag work sessions to allow your body to adapt to the stresses placed on it and avoid over-training and injury.
Look after your hands and wrists
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>Use hand wraps when punching the heavy bag
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Use hand wraps and bag gloves when punching a heavy bag to preserve the many small bones that make up your hands and wrists. The harder you can hit, the more important it is for you to protect your hands.
Timer Training Column
‘Timer Training’ is a regular column and will provide timer training ideas specifically designed for use with the Martial Concept audio CD. Of course you could use other methods of coordinating your timing structure (as covered in the first Timer Training article), but this CD is a tried and tested training tool, which will make your interval training extremely effective and easy.
Next month we will take a look at Combat Circuit training.
If you missed last months column, you can see it on the Martial Concept website – www.martialconcept.co.uk.
For more information regarding the Timer Training Mix or timer training, please e-mail info@martialconcept.com.
You can buy the Timer Training Mix online at www.martialconcept.co.uk for £11.99 – free UK delivery. Or see the advert elsewhere in this issue.
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