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

• Jab, Cross, Hook, roundhouse x 10

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

• Cross, hook, right low kick x 10

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

Example MMA bag workout

MMA Punchbag Workout 2 – 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:

MMA Punch Bag Workout 3 “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.

*SAID Principle – Specific Adaptations to Imposed Demands

How To Punch in Boxing

For technical information on how to punch, check out our guides below:

How to Jab in Boxing

How to throw a Cross in Boxing

How to throw a Hook in boxing

If you are wondering how to throw a kick in Muay Thai or MMA – see our guide below:

How to throw a roundhouse kick in MMA