Training Muay Thai on the Heavy Bag & Focus Mitts

24.09.2025

My 1.5 hour private client took a break from sparring in this lesson and we decided to take a look at his technique through the lens of heavy bag and focus mitt training. We used the following 3-minute rounds:

Round 1: Warm-up on the heavy bag - jabs, crosses, hooks and uppercuts

Round 2: Teeps on the heavy bag

Round 3: Round kicks on the heavy bag

Round 4: Teeps and straight punches on the belly pad and focus mitts

Round 5: Dutch combinations - Boxing combinations with rear leg low kick on focus mitts and

leg pad

Round 6: Dutch combinations - Boxing combination with lead leg low kick on focus mitts and leg

pad

Round 7: Thai combination on the Thai pads

Round 8: Advanced Thai combinations on the Thai pads - incorporating elbow strikes

Round 9: Advanced Thai combinations on the Thai pads - incorporating knee strikes

Round 10: Clinch with knees on the Thai pads and belly pad

Round 11: Skipping curved knees on the heavy bag

Round 12: Freestyle combinations on the heavy bag - being mindful of ranges

The lesson was finished with PNF and static stretching.

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