Hitting the UFC punching bag helps prepare mixed-martial arts fighters for serious competition, and can also be a great workout for non-fighters. Not only does it help develop punching and kicking power, it provides an excellent cardiovascular workout which in itself prepares a fighter to compete for three to five rounds in a bout.
Combination Punches
One of the best ways to increase punching power is to throw combination punches and kicks for three minutes at a time. Start off with a left jab, and follow with a straight right cross and then a left hook. Follow with a three-kick combination and concentrate on accuracy. A well-placed kick can knock out an opponent, so a combination of kicks can wreak havoc. The round-house kick must be delivered accurately because a missed kick will result in the fighter being off-balance.
Cardiovascular Workout
Punch and kick at the bag non-stop for a three-minute round. Do the equivalent of at least five rounds for a solid cardiovascular workout. In addition to hitting the bag, circle it as you deliver your punches, mimicking the movement in the ring against an opponent. Key everything off your left jab, and do not slow down for a great cardiovascular workout that will provide you with the equivalent of two to three miles of roadwork.
Ground-and-Pound Training
In the UFC, fighters often get caught up in the wrestling aspect of fighting and battle it out while on the ground. This aspect of MMA fighting is called ground-and-pound fighting, and it is quite grueling. The UFC heavy bag weighs 70 to 90 lbs., and by getting on top of the bag while on the ground, a fighter can get the feel for delivering punches from a prone position. This will help a fighter deliver punches from this position in actual competition.
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