Three Phase Training (diary entry)

Upper Cut punching angle bag

Upper Cut punching angle bag (Photo credit: Wikipedia)



The fifth lesson of my client’s second course on Western Boxing for Martial Arts Cross Training focused entirely on angled techniques. This included slipping for jabs, bobbing and weaving for overhands, uppercuts and hooks. We concluded with functional exercises directed towards upward lower body movements and torso rotations, which are all involved in the executing of these techniques. We warmed up with skipping for a change. It’s an old school method, but has relevance for footwork. I usually like to prioritize with agility cone drills and similar exercises that directly apply footwork. However, I wanted to cover skipping to speed up my client’s feet and coordination. Skipping keeps a fighter lighter on his feet, and tempos and patterns can be altered to gain various physical attributes. This didn’t mean we were going to skimp on the cone exercises. They followed on.


Training techniques were carried out using three phases of exercises. We began on the cones, then transferred to partner drilling and then finished on the heavy bags. This was done with slipping and rolling as well as working the peek-a-boo guard. We trained jabbing, hooking, upper-cutting, overhands and combinations of all using this three-phase  method. It allowed for coordinating feet with the upper body movement on the cones, followed by isolating the application of the technique using a partner drill and ending with applying the techniques full-force on the bags. The partner drills included timing exercises. We used both a standard four foot heavy bag and the angle heavy bag. Combinations included slip/jab/offline overhand and roll/uppercut/hook. The technical session finished with close-quarter punching, keeping a shoulder on the bag at all times.


The final part of the lesson looked at conditioning exercises relevant to the techniques trained tonight. We began on dumbbell uppercuts. We then used the resistance band for torso rotations on the hook punch, using pushing and pulling variations. We finished on the battling ropes to help increase hand speed.