16 Minute Heavy Bag Workout for EXPLOSIVE Punching Speed & Power

🥊 ACCESS FOLLOW ALONG HEAVY BAG WORKOUTS: www.mmashredde...
NEW + UPDATED HEAVY BAG PROGRAM: www.mmashredde...
PART 2 for the legs: • 16 Minute Heavy Bag Wo...
The workout consists of 8 sets. In each set, you will throw a combination focused on either speed or power, 10 seconds of work and 10 seconds of rest for a total of 2 minutes.
Set 1 (Speed): left body hook - right body hook - left body hook - right body hook - left head hook
Set 2 (Power): double left head hook or liver hook
Set 3 (Speed): jab cross - pause - jab cross jab cross
Set 4 (Power): right body hook - left body hook
Set 5 (Speed): jab - jab - cross - hook
Set 6 (Power): jab - cross
Set 7 (Speed): jab - cross - body jab - body cross - left head hook
Set 8 (Power): cross
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#heavybagworkout #boxingdrills #mmaworkout

[@MMAShredded]

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

[@shotopper]

Hey Jeff, out of curiosity, do you wrap your wrists and knuckles before putting your gloves on for these? Or do you just wear gloves? Thanks!

[@mv2768]

“Think of the amazing meal you are going to eat afterwards” spoken like a true warrior! 😂

[@MMAShredded]

hahahaha

[@colafizz2356]

lol hit me when he said that

[@TheRollDdice]

@@colafizz2356 Around 7:39

[@dusandragovic09srb]

True warrior that truly knows self. The Beast hungers for all. Especially "food".

[@painapple69420]

Lmao

[@jimmyd404]

I just realized that the breaks weren't the full minute in the video. Ive just been following along with his video the whole time. No wonder I feel like puking every time I do this

[@MMAShredded]

LMAO yeah , well your a beast for still finishing through!!

[@maryamtarek8532]

Me too

[@OvrTheTopJustin]

😂 stamina!!!

[@brunojimenez6086]

This just happened to me

[@huguesh294]

hahaha same here, i was gonna say the exact same

[@luigi6659]

9:10 Even when you're concentrating on power, you still have spectacular speed.

[@MMAShredded]

thank you!

[@leftlegtrumpcard8152]

This is the workout style I used in prepping for my mma fights. It’s so versatile that can you can plug it in anywhere with anything. Just effort and creativity. Awesome work man.

[@MMAShredded]

thank you!

[@ace_x17]

compared to other people, i've realised that jeff always extends his punches 👍

[@MMAShredded]

thank you!!

[@MMAShredded]

If you guys really enjoyed this workout, check out my NEW Solo Heavy Bag Training program that offers 12 follow along workouts incorporating over 100 different combinations! They get progressively more difficult as you go on, so if you're looking to optimize your time on the heavy bag, give it a chance here: www.mmashredded.com/heavybagtraining

[@noface6872]

Jeff, does this program have a lifetime access? Just purchased it and I would like to know the timeline. Great price either way!

[@topebin3287]

Hey Jeff, do you still do heavy stength training of any kind? I'm kind of losing motivation to lift when I could just do more boxing or calisthenics

[@surajraphael5066]

Good tactics

[@surajraphael5066]

Well done you are improving 😉

[@surajraphael5066]

You can see Mike Tyson punches very powerful

[@FEFITRICKER]

amazing, now kicking workout on heavy bag please!!!!!

[@MMAShredded]

coming on Tuesday! :)

[@rkmj01]

I haven't trained martial arts in 4 years and I started again a couple of weeks ago, this workout was bomb mate reminded me of how painful trening can get loved it.

[@MMAShredded]

cheers!

[@w0ngky]

''Think of the amazing meal you're gonna eat afterwards''. Thats some Goku mentality right there bro :D

[@MMAShredded]

LOOL

[@meing4853]

Love this workout. Please upload more videos like this. This is so amazing ❤

[@38foisjp]

Such good audio quality for your Intro ! Thanks a lot for this free workout ! Congrats for your ONE Fight !

[@MMAShredded]

thank you !!

[@justaghost3285]

Just did this full without stopping, im covered in sweat! Thank you was fun as hell!My breathing is really controlled and ok tho, i wonder how good my cardio would be if i quit smoking!

[@MMAShredded]

haha nice! yeah I bet your cardio would be way better if you quit smoking!

[@Yourtimeis]

Preach on the smoking brother I’m sweating my ass off

[@NB-fe1wt]

Same thing for me at the end i feeled it good tho, but that was after a 30min muay thai heavybag workout and 30min 1kg weights kickboxing heavybag workout and 900 mixed ab workout spread over the day before doing this. So that being said, smoking right now and wondering the same thing🙃

[@justaghost3285]

@@NB-fe1wt you are for sure more fit than me 😂 good job man, i quit cigarettes although i am vaping cause im just too addicted. Feeling better for sure bro try it out!

[@NB-fe1wt]

@@justaghost3285 hahah yeah altough i think my condition should be much better, training JKD since 6month but have 6 year kickbox/muay thai expirience. The way i train JKD and the way i see it online is way different. The way u see it online is much more practical and especially the conditioning and implementing technique’s into the fight part. For me its weed hahaha, train 3/ 4 hours a day work 8hours but without smoking i could implement 2 heavy 1 hours cardio sessions, 1 hour fitness, 1 hour stretching 1 hour technique training in a day. Would be 1 hour more of training but more efficient per session, but the weed give me more bodyrest it feels like so kinda benifits. Bit bothsided but quick responds tho😁

[@alexcassoni6142]

Ehy jeff i have just finished this workout without the 1 min rest each set and omg... i feel like a dead man. Thank you for this workout! You always doing for people great contents, so thank you so much 😊

[@MMAShredded]

haha thats awesome! dont worry it will get easier with time!!

[@ajbags305]

Once this coronavirus pandemic is over I wanna go to Canada just so I can meet Jeff and train with him

[@MMAShredded]

id love to meet and train with you!

[@MartialArtsGamer]

Jeff will take you to Tim Hortons

[@Mi-Go]

I got half way through and felt like I was gonna die, I've gotten so out of shape, at 15 I was 290 lb then got to 155 lb at around 17, was fit af, after a bit I'm 19 and up to 247lb, trying to get back to where I was so I can start fighting at the weight class I want, and to feel good about myself again.

[@MMAShredded]

keep going bro!

[@teetee210]

your weight loss from 290 to 155 did it not leave you with a lot of loose skin

[@elhefe4313]

I don’t know if your back to your weight or not but if your reading this keep going 🫵💪

[@lornemcculloch-auld496]

Ever since I found your channel, I've noticed major improvements in...basically everything haha. Keep up the good work!

[@MMAShredded]

thanks man im glad to hear!

[@OvrTheTopJustin]

All the best fitness experts are Jeff’s Jeff Cavalier Jeff Nippard & Jeff Chan! Stay fit 💯💪

[@MMAShredded]

haha thanks bro!

[@coolman54061]

agreed. i would also follow Jeremy Etheir. amazing advice too for lifting

[@alexandernakashima4236]

Fake natty bitches except for my man chan

[@c.s1393]

@@alexandernakashima4236 facts

[@mohamed-od3be]

Jeff you are a role model for alot of fighters keep going

[@MMAShredded]

thank you Mohamed!

[@jayceeinvincible]

Ladies and Gents of the Mmashredded mafia...this workout is KILLER!!!! Stay tuned for part 2

[@MMAShredded]

thank you!

[@longrifle49]

Jeff I absolutely love your content. Thank you again for all the hard work, and amazing information that you share. This was an absolute smoke session for me. I definitely loved it! Thank you so much for everything Brother!

[@MMAShredded]

thanks for the support and feedback bro! keep it up!

[@tjcobbs7303]

Awesome workout! My shoulders are burning! Loved the crosses at the end

[@MMAShredded]

glad to hear it!

[@COACH_ANTHONY_MMA]

I always hit like then watch your videos. Never DISAPPOINTED

[@MMAShredded]

thank you Anthony!

[@mrpiccolo6949]

You're passion is shown on every video. Would love to meet ya one day as you inspire me to train in my down days.

[@MMAShredded]

thank you id love to meet you as well!

[@clydursua9983]

The best veavy bag work out in the internet today along with the part 2 no cap this is gold❤

[@MMAShredded]

thanks bro!

[@coconut7719]

Awesome content Jeff. I wish you all the best. One thing I always noticed when you're sparring and practicing is when you throw your straight right, you're heavy on your lead foot and your right foot is almost not touching the ground. A more balanced stance while compensating the reduced reach with greater torso rotation would look more technically sound. Hope it helps

[@MMAShredded]

thanks for the tip!!

[@Dew_Prism]

totally going to do this one for my heavy bag session tomorrow. Looks good.

[@BL4ZK1NG]

Perfect time to release home workout !

[@MMAShredded]

hope you enjoy!! cheers!

[@werecam56]

"Think of the amazing meal you'll have after this." He knows exactly what we're thinking 😂

[@MMAShredded]

hahahaha!

[@Mrmindyourbusiness]

Assemble man of cultures..

[@Panagiotis1709]

Damn bro. Everything's closed because of the virus so I just started using the heavy bag I had made from car tires again. Perfect timing.

[@MMAShredded]

awesome!!! enjoy!

[@gregorydean104]

Bro, a few months on, and I’ve been using this workout regularly. It’s killer! Just tried it without any 1 minute rest periods between the 8 sets - getting my cardio back up for when my Muay Thai club opens up again XD love from the UK

[@MMAShredded]

haha thats awesome man keep it up!

[@mrproxineta123]

Holy shit I did it today for the first time and I couldn’t breathe lol. I can’t even imagine without a 1 minute break. Hopefully can get my cardio like that, that’s awesome. And dope video Jeff!

[@ksiditsaisang5237]

I almost died, this workout is great!

[@MMAShredded]

thanks for the feedback!

[@tyroncombate7580]

Thank God there's video like this, I will use this to my solo work out.. I am really motivated to learn more specifically in muaythai.. This video will help me. Please make more videos like this It helps those beginners like me of what training we should do..

[@MMAShredded]

you should definitely check out my new Solo Heavy Bag Training program if you are interested in more! www.mmashredded.com/heavybagtraining

[@tyroncombate7580]

Thanks however I don't have money to pay.. That's alright I'll train smart..

[@beawarrior9208]

Hey Jeff, this was an awesome workout 😁💪🏽 16 savage min! I loved it and I'll repeat it often. Thanks a lot🙏🏽

[@MMAShredded]

thanks :)

[@xynl6243]

i've been watching your videos for a while they have really helped me .....thanks.

[@MMAShredded]

glad to hear it man thanks for watching!

[@danplasma]

you ARE my personal trainer!

[@Dreammuncher]

Using this regularly, very much appreciated

[@MMAShredded]

thanks for the feedback :)

[@jacksonle1965]

Awesome workout brother! I could not even keep up with you on the drills. Please add more content like this great video!

[@MMAShredded]

thanks Jackson!

[@ronancosta4592]

best teacher ever.

[@MMAShredded]

thanks man!

[@rubikbbx]

Insane workout man!! Works great, thanks for the upload✌🏻

[@MMAShredded]

thanks!

[@rogueplasma2364]

Just tried this amazing workout and wanted to take my time to say thank you for the amazing video and advice your content is a cut above the grain and you motivate people to fight for their best selves hope you keep up the good work.

[@MMAShredded]

thanks for watching!

[@cdazzle.health1751]

First video I've seen, subbed. Amazing content my man

[@MMAShredded]

thanks brother!

[@matibuSpace]

Thanks for this video

[@vukpavlovic766]

True Legend! Thanks for free lesson keep doing this...

[@MMAShredded]

thank you!!

[@nem8685]

I did this workout at home without the heavy bag but just in the air it’s tough and it’s a fantastic workout

[@alexisdominguez3133]

Same, what a workout.

[@MMAShredded]

awesome man keep it up!

[@brahimfightdesign]

I done this workout couple of times. It's a killer. Love it. Thank you.

[@Soupy_bass]

2 years late but i just did this workout and its killer! If you can make it all the way through its fucking fantastic. Seriously so glad i found this channel

[@MMAShredded]

cheers :)

[@Gh0st_0723]

Damn, that left hook to the body 😯 . This guy's explosiveness is elite.

[@MMAShredded]

thanks bro!

[@Gh0st_0723]

@@MMAShredded 🙏 no man, thank you for the free coaching. You're a good man. Good luck brother.

[@commonsense5401]

Great body rotation on those hooks.

[@MMAShredded]

thank you!

[@chadsr3455]

Wow really showed me how much I have to grow as an athlete

[@MMAShredded]

thanks for watching!

[@antonioguerrero9107]

My speed is improving bc of this drill

[@savrah]

Great routine.

[@te1va579]

My left knuckles are bleeding from this that means it works thanks you for making this

[@GKJusticar55]

Hey man, I’ve been doing this every day. I’m in Italy so I don’t have access to a gym due to the Covid-19 national countermeasures, I’ve been using the wall instead of the bag, lovin it so far.

[@xGuiZ]

That's damaging for your wrists

[@GKJusticar55]

@@xGuiZ I'm developing a soft silky touch.

[@MMAShredded]

awesome man enjoy! be careful hitting the wall though!

[@jethrosutter2331]

NOTES TO SELF Round 1: SPEED body hook to head hook, add footwork and slip and weave, high guard, 3-4 punches Round 2: POWER left hooks, body/head, use slip/weave/footwork and opposite hand up Round 3: SPEED 12 12 12 work in and out footwork, head off centerline, work body shots too and double jabs Round 4: POWER right + left hook, use footwork close distance and set up with jab/feint/body jab/double jab, follow up with left hook, hands up after Round 5: SPEED 1123, head off centerline, and weave in between, use footwork to close distance and exit after, high guard and check ready after Round 6: POWER 12, aim with knuckles, in and out footwork and head off centerline/hand up Round 7: 12 2 body hook and left hook SPEED Round 8: POWER CROSS set up with jab/double jab/body jab/jab hook/jab to body jab/jab and counter his jab/block kick and counter cross, feint cross into body cross

[@amtic9696]

Bro i just thought of practicing mma today and this video appears, sweet!

[@MMAShredded]

awesome!

[@alexisdominguez3133]

Holy smokes that made me sweat, thanks for the workout 😰💪

[@MMAShredded]

thank you for watching!

[@RandomShowerThoughts]

This is a great video, learned a lot

[@MMAShredded]

:)

[@marcospereira978]

What a workout!! Thanks man

[@MMAShredded]

thanks for watching!

[@elemonator8319]

This is awesome brother and congrats on your fight. This helps tons keep it up 💪

[@MMAShredded]

thank you bro!!

[@Ray-zs8oq]

Loving this

[@MMAShredded]

oss

[@robinkeller1386]

Bro i love your Workouts

[@MMAShredded]

thank you!

[@allanox]

what an excellent drill!!

[@NexusJunisBlue]

Perfect timing! Staying at home due to the coronavirus and was planning on doing this workout again! :)

[@MMAShredded]

awesome! thanks for watching!

[@andrewjackson2677]

I recommend Sean Fagan’s channel for heavy bag workouts. He’s Muay Thai and their technique and training is still ideal for mma kickboxing training. I would also add that punching as low as Jeff is in the beginning of his fast twitch session brings concomitant problems with the benefits, since you’re applying muscle memory (in the most expansive manner of the term) to such a technique, and it could bring issues for beginners. Unless one is more advanced in the process, I would highly recommend keeping defensive techniques in mind and punch on a plain more likely to be encountered in competition itself. This isn’t meant to be a critique of the video, as I’m sure he would agree with me. I only mean to point something out to beginners

[@101Thrillseeker]

cant wait to do this at the gym today!

[@MMAShredded]

awesome update me!

[@bask01ch]

thats awsome , just tried it yesterday and cant wait to do it again today .... really conditioning , thank you

[@MMAShredded]

thank you for watching!

[@runakobannister3316]

Wish me luck guys gonna try this on the bag tomorrow

[@MMAShredded]

good luck and enjoy!!

[@arza0932]

Thanks Jeff

[@MMAShredded]

No prob

[@gokux7856]

This destroyed the weakness in me!! Brother u are a legend!! just quit smoking and this made me wana go back in time and slap the taste outta my mouth for ever starting smoking !!! ....oh and to beat the shit outta the ‘bad friends ‘ who started me in the first place!!

[@MMAShredded]

sweet man! keep up the good work!

[@chrishastings8888]

Your L. body-power-hook would destroy my liver. My god. I’m so used to just jab-hook into L. uppercut the liver n set up a Right power hook. Thanks for sharing. I’m Tryna balance both sides, this video is very helpful. 🤛🏻 👍🏼

[@MMAShredded]

cheers!!

[@dannyvardanian]

thank you excellent vid i will do one tomorrow well played soldier

[@MMAShredded]

thank you!

[@kebabboyredside2196]

The best heavy bag workout 👌👍

[@MMAShredded]

thank you!!

[@erykstraczek6134]

i'm watching your videos since 1 year . You're doing really great job . keep going man :D

[@MMAShredded]

thanks man for the support!

[@AllenhopeCabuangAllenski]

I'm doing this in my workout at home... I'm amazed of Jeff Chan's cardio... Every time I follow this workout ....I end up gassing out hahaha hahaha!

[@MMAShredded]

thank you bro! haha yeah its tough!!

[@bobjj6602]

Thanks Jeff 👍

[@MMAShredded]

No prob!

[@alhuzayl6029]

good work!

[@shiroo7605]

Super helpful bro

[@MMAShredded]

glad you enjoyed it!

[@tera6245]

awesome, bloody inspiring mate, from what you show and what I see..

[@MMAShredded]

thanks for watching!

[@tintinrunesson3418]

You are amazing!

[@MMAShredded]

thank you! hope you enjoy the workout!

[@krysturner8666]

Great routine. Just finished it and my arms are dead. As an addition for myself I would switch from right stance to left stance after each 10s. To work on building balance on both sides. Because I switch stance I added a few more 10s rounds in each set so both arms got a burn. Thanks for the workout Jeff. I plan to try you kicking workout next.

[@MMAShredded]

haha awesome man, let me know how you like it!!

[@fightdummies]

This video Is Gold! Thank u Jeff 🙏🥋

[@thirdeevee7875]

thank you for this! really enjoying doing this workout and the explosive kicking workout.

[@MMAShredded]

thank you for watching!

[@diablormma]

Awesome stuff can't wait to try the once these gyms open back up

[@MMAShredded]

awesome hope you enjoy!

[@DoomRater]

Ooh this is one I'ma track out in Audacity.

[@MMAShredded]

cheers!

[@kitcassim4156]

Excellent drill. Thnx

[@jewm]

Thank you Jeff! I needed this!

[@MMAShredded]

thank you!!

[@vk3181]

Superb bro

[@MMAShredded]

thank you!

[@bjpenn7259]

I’m bout to kill it wit dis shiett mayyyyneeeee🤜🏽🤙🏽see you in ONE soon BOI!👊🏽

[@MMAShredded]

thank you bro!

[@clydursua9983]

I'm starting this work out now as i started a filipino martial art called yaw yan 2 years ago and tried boxing for 2 months i still have difficulty on applying boxing to it but this work out will sure help me with the twist of the hips and develope more power

[@clydursua9983]

And the part 2 for kicks is also awesome i hope you make more videos like this new subscriber and a big fnan here from Philippines🇵🇭

[@MMAShredded]

awesome bro!

[@alexanderay2585]

Realy amazing workout, would be greate to share a weight workout for fighters to add it after/before heavy bag session :)) ?

[@bougantouchesaid1370]

This entraînement is high level 💪👍👍👍 merci

[@MMAShredded]

thank you!

[@philtheair5203]

I've finally found a workout drill for my heavy bag at home. Thank you @jeffchan 😊 I love the drill

[@MMAShredded]

thanks for watching!

[@OverlandInstallations]

Oeff.. when i get my heavy bag i'm gonna do this one :D

[@MMAShredded]

awesome!

[@dawiduddholm3161]

LOOOOOVE THIS!!🙏❤

[@MMAShredded]

oss!!

[@dawiduddholm3161]

Do you have any free program you can download or something?

[@DoomRater]

Jeff: 8:34 You are down to the last 10 seconds of this set Also Jeff: Well am I punching the bag or not

[@nolancollet3458]

Perfect!

[@MMAShredded]

Thx!

[@justinrocky1709]

Brooooooo u are fo*kin insane

[@MMAShredded]

hahaaa

[@yotamz3495]

Thanks Jeff I appreciate it

[@MMAShredded]

no problem!

[@mosestan5574]

Awesome!!! Thanks Sir Jeff 💪🏽

[@MMAShredded]

thanks for watching!