I often like to focus on shadow boxing one day, drilling something very specific, either a punch, a combination or footwork movement and then do the same thing on the heavy bag the following day.

In this example and this week, I focused on working the uppercuts, the rear uppercut and the lead uppercut and combining it with a jab to rear uppercut or a cross to lead uppercut.

But this is a drilling split formula that can be applied to own specific punch, kick, movement or combination.

Video Breakdown

Shadow Boxing Session

On the first day, I focused on shadow boxing. I used a round-based system as I usually do and I drilled working the rear uppercut and the lead uppercut.

I split it into multiple rounds and each round I focused on the combination and executing a specific uppercut, working on technique, on form, on speed, and intense focused aggression.

Heavy Bag Session the Next Day

The following day I did the same thing on the heavy bag. I also did a round-based system for the same amount of rounds, focusing on exactly the same thing I did in shadow boxing.

With the heavy bag it allows me to get some contact work, distance, and implement the power.

Round Drilling Details

I did 5 rounds at 2 minutes each during the shadow boxing day and then also during the heavy bag day.

Here is a specific week outline for rear and lead uppercut I focused on. Use it as a guide and swap it out with your own strikes or combinations.

• Round 1: Jab > Rear Uppercut combo. I did this at distance with an extended uppercut and then I worked in close and working just a single rear uppercut in clinch.
• Round 2: Cross > Lead Uppercut combo. I did this at distance with a lead uppercut slightly more extended. And then I worked in close, focusing on the single lead uppercut in clinch.
• Round 3: Repeated the same thing as round one.
• Round 4: Did exactly the same thing in round two.
• the second round – cross, lead uppercut at distance and then getting in close and continuing drilling and putting the reps for lead uppercut only. 
• Round 5: I mixed round one and two together.

Why This Split Works

Shadow boxing one day and then putting the same thing on the heavy bag the next day allows you to focus and isolate drilling technique, focusing on form, focusing on speed and then doing the same thing on a heavy bag.

On the heavy bag you have distance, you have power and you get that feedback.

This is a great way to split your drilling session.

Shadow boxing one day, heavy bag the next.

Recommended Programs

If you want to know what to drill and how to improve every time you train, take a look at "Combat Solo" program. This is a program where I outline specific drills to do in shadow boxing and on the heavy bag.

And if you want to learn how to punch, then you should start with "Striking Fundamentals Vol.1" where I outline only four punches and eight combinations that you need to start with in order to start winning fights.