MMA Punching Bag Workout [2022]

If you want to get fit for MMA – then you must “do” MMA*

Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness.

There are a few ways in which you can approach MMA punch bag workouts

• Do the same combinations for 10 reps
• Listen to audio that shouts out combinations
• “Shadow Box” the bag, using various techniques and combinations

MMA Punching Bag Workout 1

This workout involves do the same combination 10 times – without any rest in between.

After you’ve completed 10 reps, then rest for a minute before moving onto the next combination

You can do the first 3 or 4 combinations nice and light and then hit harder as you work up to the 10th rep.

• Jab, Cross, Hook – Sprawl – Front Kick

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In the video I’m using pads, but it’s also a great MMA combination on a heavy bag

• Jab, Cross, Hook, roundhouse x 10

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• Jab, Cross, Hook – Sprawl – Double Leg Shoot x 10

• Jab, cross, hook, low kick & then Jab, Cross, Hook, Cross

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Other combinations that work great on the bag include:

• Cross, Hook, Cross – Sprawl – roundhouse
• Jab – roundhouse – cross, hook, cross
• Jab, cross, hook, cross – front kick – clinch and knees

Listening to MMA Combinations Called Out

Get the Bas Rutten MMA Workouts on Youtube – and follow along on the punch bag

When he shouts “one” – it means jab, “Two” means cross, “Three” means hook.

For a full explanation of the Bas Rutten combinations – see my article here.

Or watch the video below:

“Shadow Boxing” on the Punch Bag

Once you’re accustomed to the combinations, you can freestyle your workouts. Just get an app or a timer for 3 or 4 minute rounds with a rest interval.

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*SAID Principle – Specific Adaptations to Imposed Demands