Street fights are quick, unpredictable and chaotic. You won't have time to pace yourself for 3 or 5 rounds.

You will empty your gas tank within first few seconds and then you have to continue to fight.

Will you have the cardio, strength, speed and power to continue past 60 seconds?

Here is a drill you need to introduce into your shadow boxing and punching bag training to help you develop the speed, aggression and cardio to go all out in short intense burst and then keep going...

Video Breakdown

15/45 Drill Breakdown

The way this works is:

• 1 minute on the clock
• 15 seconds all out at 80-100%
• 45 seconds rest
• Repeat for 10-20 rounds

Each 15 seconds, empty the gas tank and go all out at 80-100% output.

Hitting the bag with everything you got - full speed, power and aggression. As if you are in a street fight, matching your opponent's intensity or pushing the pace above it - overwhelming him.

Take each round, each 15 seconds of all out intensity as the only 15 seconds you have to finish a fight. After that, it's over.

Be controlled, aggressive and throw with proper technique. Don't be wild and start brawling, leaving yourself wide open for counters.

It's going to be easy at first because you are fresh. But as you add each individual minute, you will begin to get tired.

After 15 seconds are up, rest for 45 seconds. Walk around, put your arms on top of your head, clear your mind and breathe through your nose and out your mouth.

Rest. Repeat.

Another Level to This

There are additional levels to this drill.

To push conditioning to another level, use the 45 seconds of rest as active rest.

Instead of walking around and recovering, throw light punches, kicks and combinations as active recovery.

During the 45 seconds of rest you continue to hit the bag but light at 20-50% power, speed and intensity. Aiming to recover during that time by flowing and still throwing.

When next minute hits, you go all out at 80-100% aggression and intensity again for 15 seconds. Then it's back to active recovery.

This is an extremely exhausting fight cardio work. You are simulating a scenario where
you are constantly working but alternating between 15 seconds of 80-100% and then going back to about 20 50% of active recovery.

Use All Ranges

You can use only punches for this drill. But also introduce elbows, kicks and knees.

Do not stand still. Make sure you move around the bag, utilizing footwork and head movement.

Move in, move out. Get angles. Use all ranges of striking. Simulate a real fight.

Throw With Proper Technique, Speed and Power

Great drill to train your controlled aggression and fight cardio. But it's important to throw with proper technique and not be a wild brawler leaving yourself open to counters.

Learn how to throw with correct technique, speed and power get "Striking Fundamentals Vol.1" program.