16 Minute Heavy Bag Workout for EXPLOSIVE Kicking Speed & Power

[@MMAShredded]

NEW + UPDATED HEAVY BAG PROGRAM: www.mmashredded.com/heavybagtechniqueconditioning

[@nesternunez8430]

Hey guys, I just wanted to come in here and say that I did these workouts religiously for a month before my point Muay Thai match. These drills really allowed me to react and not think. It was surreal. Cardio was also on point .

[@waterlegend72]

Absolutely brilliant stuff Just what I need to practise at home while the gym is closed with the Virus business You're a lifesaver Jeff!

[@MMAShredded]

glad you liked the video brother, cheers and stay safe!

[@balladin9200]

Yeah awesome videos you’re like a total god i would rather use my secret technique running away then fight 5 seconds with you.

[@brab964]

Muay Thai training is off because of the virus, putting my heavy bag back up again at home after a while. Great video and perfect timing Jeff!

[@MMAShredded]

stay safe and train hard!

[@yonathanevan3334]

I've worked out on traditional heavy bags kzbin.infoUgkxp9-sf95nqfjey-uyzxUzQ7m9MXRPK1BE a spherical stuffed "wrecking ball" bag, and now this thing. What I like about it is that it has the heft to stay largely in place so I'm not chasing it around. It's tall enough to allow for headshots and body shots, but it's short enough to give an uppercut somewhere to land. I'm very happy so far. Filling it was a bit of a cluster. For top-offs, I've learned that you can screw the supplied nozzle onto any basic plastic water bottle. I can't speak to durability as I've only had it a week.

[@closbeats1]

Thanks bro, I really broke a sweat doing this. I’ll definitely do this again👊🏽

[@MMAShredded]

awesome!

[@R3dCol0r]

Yea man, I really broke a sweat watching this. Thanks. 😛

[@simonholmes5422]

Why would anyone give a thumbs down. Thumbs up for you Jeff. Great video

[@MMAShredded]

thanks for your support Simon!

[@vukpavlovic766]

17:18 bro cant stop killing bag! Very good job, thank you so much...

[@MMAShredded]

anytime bro thanks for watching!

[@kingkacy]

My friend and I literally started training Muay Thai around 3 months ago. Our gym has been closed down due to *you know* lockdown. So DEFINITELY a newbie but I was hooked after the first week due to the amount of work that goes in.. and just feeling accomplished after each session. So I bought myself a punching bag because like I said.. hooked. I still wanted to keep training like this. Just wanna say thank you for these uploads during these times and saving us newbies lol. I’ve been watching you and Sean fagan religiously. Thank you again & stay safe 🙏🏽.

[@MMAShredded]

hey Kacy, thats awesome! The more you learn, the more fun it becomes. Keep it up and feel free to message me anytime if there is anything I can help you with. Stay safe!

[@MMAShredded]

If you guys enjoyed this workout and want 12 more follow along heavy bag workouts, give my new Solo Heavy Bag Training program a chance: www.mmashredded.com/heavybagtraining

[@tigerbelly2152]

Tks for this video. i play it in the background and i follow your rhythm as much as i can. Appreciate it Master Jeff!

[@alloverdaplace2043]

Love these type of videos can you upload more of these? I did your shadow one recently

[@FEFITRICKER]

Amazing workout,as a capoeira instructor and muay thai practicioner this workouts will perfect the kicks and the endurance

[@MMAShredded]

perfect! thank you!

[@emaddarawsheh7420]

Corona crises showed the real heart of many peoples...thanks for this great vid bro...it just came on time....

[@MMAShredded]

stay safe brother!

[@emaddarawsheh7420]

@@MMAShredded I gave it a try this evening ....its brutal...

[@Matt-qf5je]

Ive been doing this at least once a week and feel like I am hitting harder and faster. good stuff!

[@Hellredux]

I love your workout Jeff.It makes my body back and improve my strength too.

[@MMAShredded]

thank you bro!!

[@dreamchaser9700]

I would love shadow workouts like this

[@MMAShredded]

ill see what I can do! I do have some shadowboxing workouts on my channel if you browse around!

[@KaiCkul]

Perfect timing! This content is really useful during the corona virus lockdown. More power to you Jeff, and stay safe!

[@MMAShredded]

thank you, you stay safe as well!

[@sanjeevyadav9541]

hi jeff this is my first comment for your videos.....i have tremendous liking for this heavy bag....your videos will be a great help

[@MMAShredded]

thanks for watching!

[@kazkaz8131]

Really liked this one. I found it useful during the 10 second break to work on my Thai stance rocking forward and backwards.

[@MMAShredded]

awesome! cheers!

[@lh-kn2kx]

参考になりました。明日のジムワークで実践していきます🌻

[@COACH_ANTHONY_MMA]

Your my favorite KZbin for MMA VIDEOS KEEP IT UP BRO.

[@MMAShredded]

thank you bro!

[@andrewlegend2755]

Hey Jeff, thnx for the Idea! Greetings from Frankfurt, Germany

[@MMAShredded]

thanks for watching bro!

[@karimfakih501]

Now that’s something I love, that was a sick workout

[@MMAShredded]

cheers!

[@jessezitting9153]

Jeff I love your videos. You’re my favorite ONE fighter! Keep up the fantastic work!

[@MMAShredded]

thanks so much Jesse!

[@checkitoutguys1]

I needed a workout like this, like, 3-4 weeks ago when the local gym was still open :D Still doe will get at it again once it opens! Stay safe Jeff!

[@MMAShredded]

thanks brother you be safe too!

[@jethrosutter2331]

Notes to self: Round 1: SPEED inside low to switch kick, set up with 1-3 straight punches combo, Round 2: POWER switch kick, set up with cross/r hook or with fake left hook, liver/head, move back after w high guard/check Round 3: SPEED low kick to left roundhouse, set up w jab/teep feint, have hands up during and after kicking Round 4: POWER right round kick, head or body, set up with 1/12/11/123/12bodyhook/121/112, move back and defend after Round 5: double rear kick low to high speed, jab/teep/check/cross/hook/high guard in between Round 6: POWER low kick/double step, use punches to set up, off balance opponent and dont telegraph Round 7: SPEED double low kick, set up with feint cross l hook, teep feint + jab, fake teep double hook, fake low kick to hook, Head off centerline Round 8: POWER step inside Low Kick

[@ehsandaryaee2856]

Beautiful, please make more of these coach Jeff , God bless 👊🙏❤️

[@MMAShredded]

ill see what I can do bro thanks for watching!

[@kyleh8133]

What a killer workout Bro. Much Respect.

[@MMAShredded]

thanks for watching bro!

[@saidit0nc366]

Part 1 and 2 are awesome. Man my right leg was on fire on the low kicks!!!

[@MMAShredded]

glad to hear it bro!

[@pragzter]

This is great! I'm gonna use this as homework during the downtime we're having here. Thanks brother.

[@MMAShredded]

no problem enjoy!

[@richardgomez1151]

I need this in my life thank you Jeff

[@MMAShredded]

no problem!!

[@OrlandoStanciu]

Thank you a lot for this workout I did it today, and is hardcore, but the problem is my bag is to light and Swings a lot, I will try the boxing in Another workout, big hug from 🇷🇴 🇵🇹 ♥ 💪🏻

[@anonymous-zp5mh]

Deeply appreciated esp during lockdown.

[@MMAShredded]

enjoy and stay safe!

[@theblitz1548]

Speed, and power,that's deffinately you! 💥🔥Ayeah, and stemina. 👏

[@MMAShredded]

thank you!

[@stargazer9887]

Dream to be fit like you ⭐️⭐️⭐️

[@MMAShredded]

cheers bro!

[@ahuatltelicza7874]

this was fun!! thanks for the video!

[@MMAShredded]

:)

[@keatsnp]

How do I "like" this twice? Awesome content as always

[@MMAShredded]

haha thanks man I appreciate it!

[@JackSpear1000]

I remember doing something similar but with 30 seconds. But I could never see it work for me. I'll definitely try this workout with reduced time and increased rounds. Thanks alot for this video brother. You are a beast!!

[@MMAShredded]

thanks for watching bro, kill it!

[@monkeygamez7227]

I just did some of this today and it is a killer workout

[@MMAShredded]

hope you enjoyed it!

[@alloverdaplace2043]

These videos are great can you upload more of these please

[@MMAShredded]

ill do my best! if you are interested in more heavy bag workouts, check out my heavy bag program here: www.mmashredded.com/heavybagtraining

[@thatbroman6409]

Cool, def adding this to my next workout, i liked the last one so this is def gonna b good

[@MMAShredded]

awesome :)

[@nrose168]

Thanks for the intense leg work!

[@MMAShredded]

no prob!!

[@rodrigocisneros3166]

If been kicking my heavy bag for a couple of weeks now,and i used to get tired preety quick,but now i last way longer,i will try these for sure👌

[@MMAShredded]

awesome!!

[@zeedmon3883]

FINNALY Imma try it today inchalah

[@MMAShredded]

awesome!! enjoy!

[@mrpiccolo6949]

Amazing, definitely giving that one a try as well. Well i tried all you're stuff and its helpful.

[@MMAShredded]

thanks bro!

[@ManuelFernandez-vu2xz]

Great workout. Trying to get back in competition shape and this kicked my butt!!

[@MMAShredded]

thx!

[@Tomatito1981]

Thanks Jeff, all the gyms were closed in the UK this afternoon so always good to have some fresh ideas for the bag at home. Well done in your One debut, do you have any plans to compete under Muay Thai rules or you going to stick to MMA? All the best.

[@MMAShredded]

thanks man glad you made use of the video! and I plan on sticking to MMA!

[@bigjoe9350]

This just kicked my ass, thank you

[@MMAShredded]

no prob!

[@sanjosonny2503]

Great video bro. Appreciate your content.

[@MMAShredded]

thanks man!

[@LesPaulGothic]

Nice one thanks 👍👍

[@MMAShredded]

no prob!

[@mr.cowell6025]

I'm soar since the last workout! Time to get more soar

[@MMAShredded]

hehe awesome! keep up the work!

[@jayceeinvincible]

Woooooo!!! That's the one bro🥊🔥🥊

[@MMAShredded]

:)

[@vitorfogaco6559]

I stopped going to classes cuz of the virus, i had finally decided to take BJJ when it got bad, it will have to wait a while now... thankfully i got homegym lol i been hitting the bags all dayyy

[@MMAShredded]

haha awesome man keep up the work!

[@James-is6tg]

Watch your audience come out better at Muay Thai and MMA after the coronavirus passes. Good stuff!

[@MMAShredded]

HAHA, that would be awesome :P

[@JohnJohn-lk8cj]

Hey Jeff, thank you for making these videos . I'll tag you in Instagram, I'm using your punching and kicking videos. I felt a difference in my speed after a week .

[@MMAShredded]

amazing! thanks for watching!

[@mp3ifier]

ive been doing this workout and the punching one. super clutch when i need to get sweat in

[@MMAShredded]

awesome!

[@winningworldwide764]

This is go to kick work out!

[@MMAShredded]

cheers!

[@elrico1364]

Old School Speed + Technique = Power

[@terezy5168]

very nice video thank you so much

[@MMAShredded]

thanks bro!!

[@superbaub]

good workout

[@MMAShredded]

thank you!!

[@CreativeWorldFilms]

I like this drill.

[@MMAShredded]

glad to hear! cheers!

[@noface6872]

Great form. Noticed how you raise your heel and twist your hips with entire body. One can cause major knee issues by not raising heel when kicking. Maybe you can start a new online class with pure fighting mechanics?

[@MMAShredded]

thank you! I do have a full MMA curriculum that covers techniques and tactics here: www.mmashredded.com/themmastriker

[@noface6872]

MMAShredded Got it! Thanks, Jeff.

[@rafaelxd3719]

Love it! Such a good workout!

[@MMAShredded]

glad to hear it!

[@vk3181]

Very nice

[@MMAShredded]

cheers!

[@MadModeCircle]

Hi Jeff, huge fan, if it is not too much trouble, do you think you can also upload an audio link so we can listen to it while training? Much appreciated.

[@MMAShredded]

I would suggest downloading this youtube video with one of those youtube to mp3 links!

[@xmt.olympus.269]

Very good

[@MMAShredded]

thx!

[@avimanyubanerjee2134]

Such a wonderful trainer you are apart from a great fighter! Much respect

[@MMAShredded]

thank you bro!

[@BahOnbike]

Perfect workout to burn calories and fat...I like the alternate between power and speed.

[@MMAShredded]

thanks for watching!

[@vistacollege7459]

Great video. Learning so much. On the duration of the workout should it be 23 minutes instead of 16 minutes because the 1 minute rest after every set?

[@qqlf207]

The Jeffs are really carrying youtube on their back rn

[@MMAShredded]

haha

[@marskingdoms]

😂

[@MartialArtsGamer]

Nice man, just subbed. Very reminiscent of Kyokushin.

[@MMAShredded]

thank you!!

[@necromanteerrante8095]

I salute you, unholy warrior. This poor necromancer has done both of your training videos, but a video the same kind, but about knees and elbow is needed for sometimes the dreadful shadows get to close and other weapons must be used. Please this poor necromancer who trains alone in his Dark Tower. 🦇💀☠️💀🦇

[@MMAShredded]

ill see what I can do! if you are looking for more workouts, I have 12 workouts including knees and elbows in my Solo Heavy Bag Program here: www.mmashredded.com/heavybagtraining

[@ThedarkSkinn3dKn1ght]

Thank you...THAAANNK YOOUU

[@MMAShredded]

no problem!

[@Cristian-ir4zt]

Great video Jeff! I'm new to muaythai and your video convinced me to order asap a heavy bag. Cannot wait to receive it and try your 16 minute videos. Definitely on my way to your solo heavy bag program 💪. Any idea what weight is your heavy bag? I'm checking out one 180cm 50kg.

[@MMAShredded]

sweet!! the one I used in this video was about 100 lbs!! thanks for watching bro!

[@angrydog82]

Got my new heavybag in mail today. This i the perfekt workout for me. I will do it 👌🏼🙂 Where are the shorts from?

[@MMAShredded]

awesome!!

[@GQRS]

Love the vid brotha...👍

[@MMAShredded]

thank you!!!

[@Damin-Danger-Ledford]

Fluidity. That's my goal. I can't really pull off Fluidity cuz my kicks suck. Singles ain't so bad. Switching from side to side, tossing out multiples and adding punches to the mix taxes my mobility and conditioning way too much. So here I am. So far, everything seems to be working much better. Edit: I figured or what I'm doing wrong with side to side kicks. Turning my feet before I land really helps, as well as refining my hip mobility.

[@shris4656]

Thank you Jeff Chan 😊 for the heavy bag work out. Can you make a heavy bag combo workout consisting punch, kick, knees and elbows.

[@MMAShredded]

thanks for watching! if you are looking for combinations mixing punches, kicks, knees and elbows, I recommend you check out my new Solo Heavy Bag Training program. It has 12 complete follow along workouts that consists of over 100 combinations including punches, kicks, knees and elbows. You can check it out here: www.mmashredded.com/heavybagtraining

[@Augustusg7]

Love the intro song, is that from a specific song? Keep up the great content and grats on your One debut win!

[@MMAShredded]

thanks brother!!

[@devinotero1798]

1:40 10:30 12:40 17:00

[@andrebastos5635]

Oss 🙏 excellent 🤘🏻

[@MMAShredded]

thank you!

[@andreasakbas7987]

Before this jump rope for 20 min.

[@taekwondobro]

I'm a Taekwondo black belt and I was sweating after launching these bombs. Great workout

[@MMAShredded]

thank you!!

[@pouPateRE]

if only i had a punching bag in my house btw those legs are vicious

[@MMAShredded]

haha thanks bro!

[@pouPateRE]

@@MMAShredded jeff 1 question is it important and if so why inhaling from nose exhaling from mouth

[@tamilbestmusic7236]

Also please make a video about the PUNCHING BAG.

[@MMAShredded]

ill see what I can do!

[@te1va579]

I did some heavy bag work before my weightlifting session and then after i did this i can definently say my left calf feels sore which hasnt happened in a long time and the total workout lenght was exactly 2 hours

[@MMAShredded]

cheers!

[@jakebasa1517]

I know this is a stupid question coming from a newbie but this also helps conditioning the shin right? How often should I do this workout? Thank you so much for this work out tips!

[@MMAShredded]

definitely, bag work and pad work is a natural way to condition your shins! I personally did this 2x a week for my fight camp

[@jakebasa1517]

@@MMAShredded I appreciate your fast response man! Like the heavy bag I have here is crazy thick literally it's a pain in the SHINS lol... How would recommend I hit it? Full power or gradually move up the force/power of my kick?

[@ayevaboo]

@@jakebasa1517 Did you figure out a good way to hit it? The heavy bag at my gym weights a ton and It's really a pain on my shins.

[@eamonob84]

@@ayevaboo start light and gradually move up the strength/power of your kicks. Shins will get used to it and toughen up. If you try to go really hard right away, you’ll just bruised up your shin and won’t be able to train as much since it will be healing.

[@pauljunod1904]

Hi Jeff this workout is great ! Is it an excerpt of your SOLO HEAVY BAG TRAINING ? How is your training programm structured ?

[@MMAShredded]

Hey Paul, thank you! My Solo Heavy Bag Training program has 12 follow along workouts consisting of 9 minute and 12 minute workouts. It is structured in a way that it progresses in difficulty and length of workout as you go from workout 1 to 12. Each workout also has a specific focus, for example, developing momentum in your striking, off rhythm striking or creating angles etc... You will also go through over 100 combinations. Let me know if you have any other questions, you can email me at [e-mail]!

[@Nogovernmentneeded]

Do you try and land your kick more on your foot or more on your shin? This may seem like a dumb question🙈

[@unknowninfinium4353]

Jeffs future opponents taking notes..... Stay safe Jeff from the Virus.

[@MMAShredded]

thank you bro

[@alekferna6760]

Bro. Can you do videos for footwork and speed. Just like this one, same format. Thanks bro.

[@MMAShredded]

ill see what I can do bro!

[@ordinarypablo]

Hey Jeff do you lift weights or do any kind of gym workouts? If so it would be great to see a couple of videos talking about it

[@MMAShredded]

hey bro yes I do lift weights! ill see what I can do about making some videos!

[@rxcz]

Hey Jeff, Could u eventually make a video on how to breath while fighting. Everytime Im sparring I forget to breath and then Im exhausted lol.

[@MMAShredded]

try to consciously breathe out or make some sort of nose when breathing out in your shadowboxing, overtime you will eventually do it instinctually!

[@michaelbuchan7570]

Great video! How heavy should the bag be? I use to do Taekwondo some year ago, and wanna get back to at it again. But I want a bag to practise at home with aswell. Im 6,1 feet tall, and a pretty big bloke. But I cant really find anyone giving guideline for how heavy it should be. Keep up the good work ! 💪

[@michaelbuchan7570]

Nvm, found a comment further down, mentioning a 50kg/100pounds bag 👍

[@MMAShredded]

thanks for watching!! and enjoy!

[@jason32742]

Jeff love the video's. But I've noticed you dip your head slightly when your throwing a head kick. You might want to rewatch your kicks to see. It might be a tell in your fights.

[@MMAShredded]

thanks!

[@abdelmounaim1057]

jeff the best

[@MMAShredded]

thank you Abdel!

[@tony-qn3uh]

How many times a week should you do this workout? Also can you do this workout and the one in the precedent video in the same day?

[@MMAShredded]

yes I combined both! I personally did it 1-2 times a week

[@tony-qn3uh]

@@MMAShredded Thanks Jeff!

[@mertk.9136]

My trainer always hates it when we look away during hooks and kicks But the technique feels easier Should I still look straight forward even during strong hooks/kicks?

[@MMAShredded]

you should always look at the target, bad habit of mine haha.

[@mertk.9136]

@@MMAShreddedthats not what I ment ... now i feel like a passive agressive critisizer..

[@findme312o24]

Mert K. it was also a habit of mike tyson, soooo, yeah.

[@mertk.9136]

@@findme312o24 it was an honest question But, okay

[@findme312o24]

Mert K. k weirdo

[@AceHardy]

🏋🏽‍♀️🔥

[@MMAShredded]

thanks!

[@blackviking7794]

Can you make a video on yuya wakamatsu's tactics

[@MMAShredded]

ill see what I can do!

[@ghousali8197]

Is this daily exercise or weakly?

[@MMAShredded]

I switch it up all the time