(In This Photo: Fairtex BGV1 ONE Gloves)
Starting out in Muay Thai you’ll spend lots of time with the heavy bag. There is no better place to begin with. It’s always there and can be used for a variety of different types of training.
All high level fighters from Smilla Sundell to Saenchai to Rodtang all use the heavy bag. It’s an important part of their technical and conditioning development.
How do pros train on the bag? How can you start building habits to get you to the highest of highs from the start?
This article breaks down why heavy bag routines are so important and a 10 round heavy bag routine for athletes that range from beginners to advanced.
Why the Heavy Bag Matters
(In this Photo: FGV18 Yellow Gloves)
Before we talk sets and reps, let’s be clear about what makes heavy bag training so valuable:
Technique and Feedback: The heavy bag gives resistance. It’s one of the closest things you can experience to being in a real fight. The weight of the bag is going to be similar to the weight of your opponent.
Power Development: Every strike you throw on the bag can be full and max effort. This is not the same as in padwork or sparring. The bag doesn’t mind if you hit it hard. You’ll be able to put every ounce of effort into your shots.
Cardio and Conditioning: Bag rounds are like fights. You can manage your effort. That means you can build or slow the tempo. This is a great way to build your gas tank while throwing shots like you are in an actual fight.
Solo Focus: You don’t need anyone else to hit the bag. It’s ideal for learning at your own pace and with your own system. The heavy bag is always there for you.
In Thailand even the most advanced fighters use the heavy bag. It’s where habit and technique are refined. It’s also where bad habits are exposed. Getting to the top shows like RWS or ONE Champion isn’t achieved on pure talent. You need discipline and lots of reps. The heavyabg is the perfect place for you to get those attributes in.
Heavy Bag Routine
This workout is the same structure as done by professional fighters. It focuses on warming up, power development, building a gas tank, and more.
Format:
5 Rounds x 3 Minutes
1-minute rest between rounds
2–3x per week for beginners
Round 1 – 2 Teeps and Jabs
Start by warming up with clean technique. Use the jabs and teeps to create rhythm. Let the bag swing back and forth. This helps create a rhythm. Then you can time your shots.
Techniques to work
Jab
Double jab
Teep to the thigh
Teep to the midsection
Teep to the face
Don’t rush. Make sure your shots are on target. Use footwork to move around the bag. Switch up the teeps to the thigh to the face and to the mid section. Also try to jab high, low, and to the mid section.
Round 3 – 4 Power Combinations
Muay Thai is the king of power shots. Everything is thrown with bad intentions. The job is to hit as hard as possible. Use simple combinations to develop devastating power.
Techniques to work
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Jab – Cross - Body Kick
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Jab - Cross - Hook - Leg Kick
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Cross - Body Kick
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Jab - Left Body Kick
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Body kick – Leg Kick
Make sure to reset your stance after every shot. This helps form a solid foundation. It also creates good habits to develop power. Balance is everything in Muay Thai.
Round 5 – 6 Defense
In the fight game, you need to protect yourself at all times. You can’t do that without the practice of keeping your hands up, of blocking, and of slipping. These rounds should be focused on defense.
Techniques to work
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Blocking body kicks
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Lean backs
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Slips
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Catch and throw kicks
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Attacking after blocking
Visualization is important here. Pretend your opponent is attacking you as hard as possible. Make sure to block the shot and then calculate responses. But make sure to emphasize the defense. That includes footwork. Move side to side on the bag as well.
Round 7 - 8 Close range
If there are no knees and elbows it’s not Muay Thai. The sport includes all the weapons. Practicing attacking close range helps when you are fighting. Many bouts occur with action in the middle.
Techniques to work
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Up Elbow
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Horizontal Elbows
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Straight knees to the body
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Side knees to the body
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Grabbing/Controlling the bag
When training close range, make sure you are manipulating the bag. Pull it close and then push it away. Practice creating space so you can strike.
Round 9 – 10 Burnout:
Your last round is all about output. This is about volume. So kick. Kick. And kick even more.
Techniques to work
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Nonstop straight punches for 1 minute
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Body kicks for 1 minute
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200 knees to the bag
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200 teeps
The point of this is to build cardio. It’s all about the reps. So put as many reps in as you can.
Post-Bag Work: Cool Down and Extras
After the hard work is done, it’s best to cool down with some basic shadow boxing. Take a walk around the gym. Imagine yourself winning the fight. Raise your hands and practice breathing.
Common Mistakes
Every fighter makes mistakes. Some of these can be easily avoided, though.
Standing Still: Many fighters just want to bang. They stand toe to toe and throw shots. This is great for the fans and the action. It is not so great for your brain. So move. Practice your footwork while hitting the bag.
No Plan: Fighters spend a lot of time at the gym. If workouts are unstructured it will be a lot of wasted time. It’s best if you go in with a plan and execute. This goes for every aspect of the sport.
Power Over Technique: It’s important to hit hard, but fighters can’t do that without proper technique. So make sure you are hitting the right spots at the right time.
Learning from the Thai System
The Thai system is built on doing. Fighters start very young, and they learn from trial and error. They are also surrounded by the sport. Your everyday Thai knows how to kick. It’s similar to how everyone in the USA knows how to throw a basketball, or how South Americans understand how to dribble a football.
Whether you’re training in Thailand or outside it’s important to understand this. Volume creates mastery. If you want to be the best you must get so good at the basics you are undeniable.
Final Thoughts: Start Simple, Stay Consistent
Heavy bag routines don’t need to be complicated. What matters is showing up. Getting the work done and focusing on one step at a time.
So wrap your hands, put on your gloves, and get to the heavy bag. It’s time to sharpen the weapon you are.
Author: Matt Lucas
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