One of my favorite heavy drill formats to do is to go all out for short period of time then rest.

Simulating a high intensity pace of a fight.

For this heavy bag drill, you're going to be doing 30 seconds on, 90 seconds off.

Only 2 minutes per round.

Very simple format but extremely effective, especially building aggression and cardio for all out brawls.

Video Breakdown

How the Drill Works

Pick one combination you'll execute within the 30 seconds.

It could be a 2-punch combo, a 3-punch combo or more.

And if you don't know which combo to do, I've given all fundamental combos you must know in the Fundamental Bundle.

The key is to choose something you'll execute ahead of time.

Then put the timer on and for first 30 seconds go on the bag and hit it heavy and aggressive but controlled.

You are not hitting the bag nonstop continuously but instead, resetting after each combination.

Rest and Round Structure

After 30-seconds are up, take 90-second break.

This takes you to 2 minutes total per round.

Then the next round (next 2 minutes), do it again. 30 seconds of hard, aggressive, controlled combination work. Hit it hard with power, speed, aggression. Continue until the 30 seconds are up, then take another 90-second break.

Keep doing this every 2 minutes: 30 seconds on, 90 seconds off.

Choosing Combinations

For each of the 30-second intervals, you can:

• Pick one combination and just do that every two minutes. Work one single combo the entire time.
• Or alternate between multiple combos.
• First round do one type of combo, then in next round do something completely different.
• Then come back to the first combo the following round.
• Another option is to do something completely different every single round.

You just have to know what you're going to throw ahead of time.

Repeat this for 5-10 rounds.

Combat Solo Drilling

If you want more shadow boxing and heavy bag drills like this, so when you show up you know exactly what to do get "Combat Solo" program. I give you a lot more drills to follow on the heavy bag and in shadow boxing.