This round-based time system is one of the most effective ways to structure your training sessions.

It can apply to shadow boxing, hitting the heavy bag, working the speed bag or even grappling, wrestling or sparring.

The round based system provides structure and clarity. You know how long each session will last, how many rounds you'll complete and the exact rest periods between them. This allows you to focus on the work, whether it's cardio, endurance, technique or freestyle drills – all without wasting time.

Below are 3 primary options, each with a set number of rounds, specific durations and 1 minute rest periods. Choose the one you want to work with using shadow boxing, bag work, mitt work or even grappling and sparring.

Video Breakdown

Option 1: 5 Rounds, 2 Minutes Each

• Total Time: 15 minutes
• Breakdown: 5 rounds of 2 minutes each, with 1 minute of rest between rounds.
• Best For: For those focusing on quick, high-intensity bursts. This option is great for drilling specific techniques or building speed and power without overwhelming endurance demands.

With 2 minute rounds, you can go hard and fast, focusing on crisp technique or explosive combinations. The short duration makes it easier to maintain intensity and the one-minute rest keeps your heart rate up, mimicking the demands of a fight.

Option 2: 4 Rounds, 3 Minutes Each

• Total Time: 16 minutes
• Breakdown: 4 rounds of 3 minutes each, with 1 minute of rest between rounds.
• Best For: For those looking to push their pacing and output. The longer rounds require better stamina and energy management.

3 minute rounds demand more endurance than the 2 minute option. You'll need to pace yourself to maintain consistent output, making this ideal for building cardio and refining techniques over slightly longer periods.

Option 3: 3 Rounds, 5 Minutes Each

• Total Time: 18 minutes
• Breakdown: 3 rounds of 5 minutes each, with 1 minute of rest between rounds.
• Best For: For those aiming to push endurance and mental toughness. 5 minute rounds are grueling and require more pacing.

This option is tough. 5 minutes per round tests your ability to stay focused and maintain output over an extended period. It's perfect for building cardio, endurance and resilience, especially if you're preparing for an output of an MMA fight.

Bonus Challenge: 5 Rounds, 5 Minutes Each

• Total Time: 30 minutes
• Breakdown: 5 rounds of 5 minutes each, with 1 minute of rest between rounds.
• Best For: For those preparing for championship-level MMA or main event fights. This is a true test of physical and mental endurance.

This bonus session is a beast. Modeled after MMA championship rounds, it demands exceptional cardio, recovery and mental toughness. You'll need to push through fatigue and maintain work output for 5 minutes per round, with only a minute to recover. This is the ultimate challenge for serious fighters or anyone looking to take their training to the next level.

How to Use These Systems

Each option is designed to fit different training goals and experience levels. Whether you're shadow boxing, working the heavy bag, hitting the double-end bag, or incorporating grappling or sparring, simply choose one of these formats and decide what you'll focus on during each round.

You can drill specific techniques, work on freestyle or build cardio and endurance. The key is consistency: show up, pick your round structure, and put in the work.

The 1 minute rest between rounds is critical. It forces you to recover quickly and pushes your cardiovascular system to adapt. Over time, you'll notice improvements in your ability to maintain intensity and recover under pressure.

Take It Further with Combat Solo

If you're wondering exactly what to drill during these sessions, check out the "Combat Solo" program. It provides a detailed outline of what to focus on for shadow boxing and  heavy bag work. Each drill is broken down with specific techniques to perfect, ensuring you're not just going through the motions but making every round count.