If a mixed martial artist is not adequately prepared for a fight, it can be painfully obvious. An MMA fighter's success depends on how hard he trains in the gym. This training typically includes weightlifting, jumping rope, sparring and hitting a heavy bag. If you know the right way to train on a heavy bag, you can substantially improve your MMA skills.
Types of Heavy Bags
An MMA fighter can train on three types of heavy bags. The traditional heavy bag hangs from the ceiling by a chain. Another type is the freestanding heavy bag. The freestanding bag is not connected to the ceiling, but instead stands on the floor. It is supported and kept in place by a water or sand-filled base. A third heavy bag that is popular among mixed martial artists is the grappling dummy. The dummy is a heavy bag that lies on the ground. Heavy bags are generally covered in leather, vinyl or canvas and weigh between 40 and 100 lb.
Benefits
A heavy bag is designed to withstand punishing blows. A bag can help you develop power and accuracy in your punches and kicks. Although a bag does not hit back, its size can simulate an opponent's body. You can move around the bag as if you are attacking an opponent in the ring. This movement can help you develop footwork. A heavy bag can also give you a cardiovascular workout. Try hitting the bag for five minutes, which is the length of an MMA round.
Stand-up Training
If you are an MMA fighter, you need to be skilled at fighting on your feet and on the ground. Besides sparring with a partner, hanging or freestanding heavy bags give you the best opportunity to improve your stand-up skills. You can practice different combinations of punches and kicks. For example, you can throw a jab with your lead hand, a straight punch with your other hand and a powerful roundhouse kick with the top of your foot. You can also practice pushing a hanging heavy bag away from you and catching it as it swings back. This exercise can help you develop stability when fighting on your feet.
Ground Training
A heavy bag that lies on the floor can help you improve your "ground and pound" skills. You can deliver punches, elbows and knees to the grappling dummy. To get a good workout, try delivering blows from one side of the bag and then hop over it to attack from the other side. Try to consistently switch sides for a few minutes to improve your agility and cardiovascular endurance. Takedowns are also a big part of MMA fighting. You can develop strength in your takedowns by picking up the grappling dummy and slamming it to the ground.
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