- Aug 3, 2015
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These are 2 conditioning exercises that I use for myself and my son. It's a short clip that I made after my workout. My body mechanics are off but it doesn't matter since I'm only conditioning my stance is also higher for the same reason. The only purpose of these exercises it for conditioning.
1. Heavy Bag Taps (Fists) - The heavy bag taps are used to conditioned knuckles. Beginners would start off like this with a light tap. I do about 4 rounds of these at 40 seconds a round. When I train I tend to train against time and not against how many strikes I do. I pick a time that I want to start with and I punch until that time limit is up. I can go slow or I can go fast. It's up to me. The goal is simple. Only hit the bag with the knuckles I want to strike with. I don't recommend hitting the bag hard during this conditioning. The purpose of the taps is to gradually build up the knuckles. You should stop if the knuckles become very red or if you start to feel bruising. This will reduce healing time. You should stop if you feel bruising, no exceptions. Even if you haven't finished the round stop. I don't train on injuries, which is why you don't see me demonstrating harder strikes here. My knuckles are bruised and it's going to take about 4 days for them to fully heal
2. Forearm conditioning strikes (thumb side) - I condition my forearms under the same rule. When they bruise then I stop. These bags are good for beginners and for frequent conditioning. It's feels better than hitting bone against bone or bone against wood. Using the heavy bags means I can train longer. The technique that I'm using is from a Jow Ga punch, but it has other applications as well. This is the punch that I use as a grappling technique. These strikes should be gentle like the fist taps, an then then increase in power but not to exceed say 30% of your total power. I'm not adding power or speed to these exercises. I mainly focus on trying to relax, breath, and land the strike on the correct area of my forearm.
There's a strength building exercise that goes with this one. These are just 2 of the exercises that I try to do everyday, provided that I'm bruised. I take 2 days off to heal. I don't do anything on those 2 days except for stretch.