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High Altitude Heavy Bag Training
Super Setting Boxing and Stick Rounds for Mechanical and Cardio Rehab


-1. Shadow Stick

This should be a smooth, slow round.

-2. Shadowboxing

As with round 1, this round is to check form and achieve rhythm.

-3. Slow stick

Use this round to seek maximum range of motion, at half power, checking your time and measure before going hard. Be sure to practice close stroking—how close can you be and still score a clean slash or smash?

-4. Slap boxing

Open hand freestyle boxing is safe to go full power so long as you do not strike with the hand lower than your shoulder, which could jam the wrist behind the thumb.

-5. Slow bat

This is a slow motion round at half power to check form.

-6. Slap boxing

Be sure to imagine the bag is an opponent seeking to clinch with or hit you.

-7. Fast stick

This full speed tactical round should include defensive motion, defensive beats and applying the checking hand to the bag. Don’t just beat the bag.

-8. Slap boxing

Try extreme range shifts, moving out of range around a swinging bag and mugging the bag at clinch rang then cutting to an angle.

-9. Fast bat

Kill the bag and do not forget the checking hand.

-10. Boxing

I have been using MMA gloves without wraps and like to finish with a finishing flurry, like a 10 punch piston combo.

-11. Double stick

This should be a round that includes tactical movement and defensive strokes as well as some conditioning sequences. I tend to finish with a lot of shifting slash patterns.

-12. Bareknuckle boxing

This is a mix of slapping and punching, using three-quarter fists punches on the low and mid line and usually a vertical or supinated fist on the high line.

-13. Power stick

Try and stroke through the bag, imagining it is a goon trying to grab you.

I use this cycle twice a week at about 6,000 feet, and go until I find my form degrading or the room spinning. My average round turned out to be 2 minutes. By the end of round 13 I’m pretty much ready to puke. This is, however, about twice the round length I was able to manage 5 weeks ago.

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BobSeptember 17, 2018 3:20 AM UTC

More on intelligence agencies' links with the LGTB community. Scroll down to:

"A Call for Papers"
BobSeptember 17, 2018 3:00 AM UTC

N.b.: Scroll down to "Ron Jeremy: OSS Brat". Interesting comments about the CIA's predilection for recruitment from the LGTB community.
BobSeptember 17, 2018 2:14 AM UTC

@ Shep:

For what it's worth, Ron Jeremy comes from an OSS family. Smoke and daggers.
BobSeptember 10, 2018 12:35 AM UTC

The Red Cape Effect must be adrenaline-driven. Fixating on one point at a time while losing the peripheral input. Love the smoker's nonchalence.
BobSeptember 10, 2018 12:16 AM UTC

@ Shep:

Here's a really good knife attack series:
BobSeptember 10, 2018 12:08 AM UTC

@ Shep:

Thanks. That Polish one was excellent. I really feared the worse for the small guy. I like these low kicks because they need no great training, unlike the Judo sweeps. Also, with heavy soled shoes, a kick to the ankle is extremely painful, even if balance is maintained.
ShepSeptember 9, 2018 5:55 AM UTC

Clicking on the title gets you to another youtube video with appropriate action.
ShepSeptember 9, 2018 3:13 AM UTC

For a grappling situation:

Sweeps, not kicks, in a tie-up—but the target is still the same.
ShepSeptember 9, 2018 3:03 AM UTC

I was scared to open up the Ron Jeremy vid, because I didn't know what he'd be sweeping them with!

However, I did watch, and that's a nifty little technique!
BobSeptember 8, 2018 6:25 AM UTC

Can't resist this other ankle sweep, following a jab.
BobSeptember 7, 2018 12:45 AM UTC

@ Shep:

Last one: the other savate kick that seems street-worthy is point of the shoe to the groin. Without drawing the leg back or raising the knee and telegraphing, the toe is just flicked into the groin using hip. Shoe travels in the shortest possible arc from the ground to the target.
BobSeptember 7, 2018 12:20 AM UTC

Hell, even Ron Jeremy's getting into it:
BobSeptember 6, 2018 11:52 PM UTC

A non-Savate, but pretty effective shin kick:

And another, with the hand wave distraction:
BobSeptember 6, 2018 11:40 PM UTC

@ Shep:

Here's another good Savate sweep clip:
BobSeptember 6, 2018 11:33 PM UTC

@ Shep:

Who knows? Originally they're from the Savate (Old School) repertoire. If you like heavy leather shoes, as I do, the edge of the sole is very sharp and unforgiving against shin and ankle. If the sweep is unsuccessful in felling the opponent, it's still going to create pain and distract.

The other obvious thing is that it is open to the less athletic, agile or trained, and if done correctly (without giving your opponent the visual cues), impossible to see coming (no loading up with bent knee or hip rotation) with andrenaline-tunnel-vision held high by hands, spitting, whatever.

This guy gives a nice demonstration.
ShepSeptember 5, 2018 8:27 PM UTC

Bob, the foot sweep and the (very) low roundhouse kick appear to be gaining in popularity in da hood:

Did this technique just get popularized in WWE or a videogame, or something?
BobSeptember 2, 2018 7:13 AM UTC

Damn! Now I've got to go hunting for the golf club trifecta!
BobSeptember 2, 2018 5:14 AM UTC

I wasn't paying enough attention to very beginning (03:42), where the eventual victor first receives a right to the face. Maybe the clap was just bravado.
responds:September 2, 2018 5:32 AM UTC

Stupidity reigns through much of the footage, but there are some very keen lessons on display. I watched three more videos of this ilk and the best resolution was a proprietor who held a golf club in his hand to focus the antagonists eyes and then released it and sucker punched with that hand, then KOd the other two fools with one punch each.
BobSeptember 2, 2018 2:33 AM UTC

One more very well-executed sweep where gravity and asphalt do the work. Thanks for your indulgence.
BobSeptember 2, 2018 2:23 AM UTC

Apologies, this is not germain to the training post. I want to draw attention to a rather well-done sweep at 04:02. Dealt by the lighter of the two and well below the heavier man's arc of vision. Rather silly that the bigger man didn't use his hat as a projectile to distract, as his antagonist had already snuck in one ineffectual punch to the jaw. Who knows whether the victor sensed the poor footwork of his opponent or whether this was just a favorite tool in his kit. One other thing which intrigues me, the sharp clap which opened his moves, was that to intimidate or to get into himself psyched into throwing the first punch? (Something all our acculturation works against).
responds:September 2, 2018 4:11 AM UTC

Thanks, Bob.

This is very interesting.