This video lesson is about one principle of training that will take your fitness and conditioning to new heights. It is so tough that if you can actually do it, you are so fit that you do not need to do it. It is for fighters, coaches and anyone who wants a heavy bag workout that tests them properly.

The Principle

What I like about this is that it is not really about one specific workout. It is a principle, and the same principle can be applied to many different types of training. Once you understand it, you can build it into your bag work, your pad work, your circuits, almost anything.

The idea is simple: the work only counts when it is done properly, and you keep going until the job is done. That turns a normal session into a serious test of both fitness and discipline.

Good Form Or It Does Not Count

It is imperative that you keep good form throughout, or it does not count. This is the rule that makes it so hard. Most people can keep working when they are tired. What they cannot do is keep their technique when they are tired.

So be strict with yourself, or better still, have a coach or training partner be strict with you. A rep does not count if:

  • The hands drop
  • The chin comes up
  • The punches turn into pushes or arm swings
  • The feet go flat and the stance falls apart

Why This Is Worth Doing

In a fight, you are tired and you still have to defend yourself and land clean shots. Training to keep form under fatigue is training for the real thing. Training sloppy under fatigue is training to get hit.

It also builds something mental. Knowing you can keep your technique together when everything hurts is a big confidence boost when you are in the ring or facing pressure.

How To Build Up To It

Do not expect to finish this on your first attempt. Start with a version you can just about complete with good form, then increase it week by week. Rest properly between sessions. Quality always beats quantity.

Take It Further

If you want to train with me in person and be pushed to your limits, look at my Training Camps. To make sure the technique you are drilling is right in the first place, the Learn To Box Online Course is the place to start.