I was recently asked about my experiences with the MaxxMMA  Water / Air Heavy Bag, and I would like to share those experiences. We have had the heavy bag for almost 6 months now, and it has become a constant fixture in the gym. The fact that it has a different feel and feedback than the standard “stuffed” heavy bags has made it a dynamic part of our bag work. We regularly run bag circuit classes and cycle through a multitude of bags. We use 2 traditional Thai bags, a Thai knee bag, an uppercut bag, a double end bag, reflex bags and two ground n pound bags. Even with all the bags at our disposal, I have found that the variety of bags, weights and different feedback have added to the challenge and enjoyment of the workouts.

Specifically on the Water / Air Bag, we have found that impact and the absorption of force is enough to cause a different level of concentration and effort. Even though we work the same punching, elbows, knees and kicks; the workout rounds feel different. It effects the timing of strikes, the footwork involved and how much effort is spent. I also feel the initial impact on the bag is more forgiving, and firms up as you penetrate the surface. I feel I can really lay into the bag and risk less chance of injury. I also feel the bag has a bit less sway than a comparable stuffed bag. I look forward to seeing how the MaxxMMA line contributes to the development and conditioning of our athletes.

About the author

Ray White's Midwest Martial Arts teaches Muay Thai and Mixed Martial Arts to students, amateur and professional fighters from Minnesota, Wisconsin and Michigan. He can be reached at the SMB Academy in Battle Creek Michigan, at www.facebook.com/RayWhiteMMA and at www.mmacoachescorner.com .

Training in striking methods in mixed martial arts can come from a variety of sources. Most common are Muay Thai (or Kickboxing forms), Boxing and less common Karate or Kung Fu styles. Regardless of the school of practice, the methods practiced are ultimately limited by two factors: the body of knowledge studied and the equipment available to practice and train those techniques. The goal of MMA is to excel at an area or range of combat that will give an athlete an advantage and hopefully victory over an opponent. The body of knowledge, or the number, variety and effectiveness of the skills you study will be determined by your coach(es) and the style of sports or martial arts you pursue. What you can do with that information will be funneled in its scope by the equipment you have available to train with. Creativity can do a lot to expand the range and focus of training methods, but ultimately it comes down to the information and the tools you have to express that information.

Most combat athletes will have access to focus mits and/or Thai Pads at the early part of their striking training. Glove drills are also easily incorportated into fight training since most fighters commonly acquire these early on. While some punches and knees can be practiced in combination and flow on the various hand held pads, care and restraint must be maintained to prevent injury. At this level of training it is possible to acquire the techniques of  executing strikes to the body, but the effectiveness of the strike is hard to gauge, as is the kinesthetic feel of landing a realistic strike. A well thrown strike will can have a particular effect on the posture and movement of both the striker and the one struck. Also, it is harder for a training partner to actively engage the trainee in defensive cover checking or counter techniques when the trainer is occupied or burdened with applying the majority of his/her effort or attention in holding pads for body strikes. Both of these issues are illeviated with the addition of a belly pad or body protector.

What most fighters lack in equipment, due to its expense or oversight is the belly pad or body protector. But when they are used and implemented correctly into training, the results become immediately apparent. Where combinations on the hand held pads are used, it becomes now easier to insert shots to the body where at other times it was not feasible due to the limitations of structure and form of the human body – we only have two hands after all!  Bob and weave drills can now include body hooks with reasonable hard strikes which not only add to the conditioning effectiveness but increases functionality of these supplemental strikes. The usefulness of body protectors is also greatly appreciated when working on counters and clinch entry techniques. Allowing the trainer to properly throw attacks at the trainee while the trainee gets to defend AND simultaneously attack and move into range by attacking the body is only possible where the trainer can supplement his protection with a body pad. Freedom of creativity on the part of the trainee is also increased when you allow them to insert at random follow up “extra credit” strikes that add to the workout. This adds to the offensive creativity and helps keep them from turning drills into robotic exercises. It also gets to be effective to have supplemental protection when you athlete begins to generate power that is no longer manageable with hand held pads alone. Also if the body pads allow enough freedom of movement, they can be incorporated into sparring to allow athletes to train at a more physical level that was unsafe before.

If you are a striker or MMA athlete and your training feels like it has plateaued and you have not incorporated body protectors or belly pads into your training, than this may be the next step for you. The added level of safety combined with the broader scope of techniques can be very rewarding. If you have questions on training with belly pads or body protectors, or you have a cool drill you have incorporated, please contact us in the comment section, face book page or blog!

About the author

Ray White's Midwest Martial Arts teaches Muay Thai and Mixed Martial Arts to students, amateur and professional fighters from Minnesota, Wisconsin and Michigan. He can be reached at the SMB Academy in Battle Creek Michigan, at www.facebook.com/RayWhiteMMA and at www.mmacoachescorner.com .

Ray White has been training in the martial arts for over 25 years. He has over a decade of experience in Muay Thai, Kali, Jeet Kune Do, BJJ and Combat Submission Wrestling. While studying, and later teaching at the prestigeous Minnesota Kali Group he has trained under some of the best international and national instructors like Filipino Martial Arts Guro Dan Inosanto, Muay Thai Grand Master Chai Sirusute, MMA UFC Coach Greg Nelson, Combat Submission Wrestling coach Erik Paulson, Brazilian Jui Jitsu legend John Machado, BJJ international coach Roy Harris, Jeet Kune Do Grappling Association founder Larry Hartsell, and Wing Chung Sifu Francis Fong.

Ray White is now a TBA Level II Associate Instructor in Muay Thai under Ajarn Sirachai “Chai” Sirusute head of the Thai Boxing Association of America and under Ajarn Rick Faye North Central Director of the TBA. Ray has competed at the local and national level, and coached athletes in amateur and professional MMA and Muay Thai since 2007. He was head coach of the Minnesota State University MMA fight team from 2007 to 2012 where they dominated the regional MMA circuit amassing nine championships in just 5 years from the largest promotions in MN. In 2013 he coached female fighter Rachel Smith from Kalamazoo MI to her 3^rd championship title, and now based in Southwest Michigan, Ray White coaches fighters from MN, WI and MI.

Interval Training is not a new training methodology. It has been around since the 1930's when a German coach Dr. Woldemar Gershler began looking for ways to improve running performance. Since then it has been established that periods of high intensity training followed by a lower intensity recovery period that are repeated over a workout time can have a more beneficial effect on cardiovascular endurance, energy delivery systems, and overall performance. Without getting overly technical, it has become common knowledge to athletes and trainers that interval training has many beneficial rewards in the form of increased performance with less training time invested.

High Intensity Interval Training or HIIT is an adaptation of the earlier methods where the volume of work is usually shortened but the intensity and effort used is brought to near maximum exertion for short periods to tax our energy delivery and cardiovascular systems. This method improves aerobic and anaerobic endurance, Lactic Acid and Glycogen synthesis, and provides the “afterburn” effect where your body continues to burn calories up to 48 hours later. HIIT training is especially effect for athletes where repetitive explosive performance is demanded, which is ideal for the MMA combat athlete.

Interval Training Methods

Interval training protocols differ in terms of length for both high and low-intensity intervals, the ratio of high to low-intensity, and the level of intensity during the workouts. There are three methods that most interval trainers are familiar with, Tabata Method, Little Method, and Turbulence Training.

The Tabata Method was developed by Dr. Izumi Tabata of Japan in 1996. It involves high-intensity bursts at 170% of one’s VO2 max. The workouts total four minutes and involve 20 seconds of high intensity followed by 10 seconds of rest for eight cycles. The recommended frequency of Tabata workouts is between 2-4 times per week. Tabata is best for those who have already gotten to a moderate level of fitness and are looking for a workout that requires very little time. The Tabata Method can also be performed with strength training movements.

To implement the Tabata Method, try the following. Start with a three-minute warm-up, then sprint for 20 seconds. Rest (walk) for 10 seconds, then repeat the sprint/walk cycle for a total of eight cycles.

The Little Method was developed by Drs. Martin Gibala and Johnathan Little in 2009. It involves high-intensity workouts at 95% of VO2 max. The protocol calls for 60 seconds of high intensity effort followed by 75 seconds of low intensity effort. Repeat for a total of 12 cycles (27 minutes total) up to three times per week.

An example of the Little Method: start with a three-minute warm-up. Cycle for 60 seconds quickly and with maximum resistance. Follow that with 75 seconds of slow cycling at low resistance, and repeat the fast/slow cycle for a total of 27 minutes. This is best for athletes at an intermediate fitness level who have 30 minutes to invest.

Turbulence training was developed by exercise physiology researcher Craig Ballantyne. It involves eight-rep high-weight training sets alternated with 1-2 minute cardio sets. The protocol alternates high-weight/low-rep strength training with high-intensity cardio. The maximum 45-minute workouts combine strength training with cardio, and the recommended frequency is three times per week.

To implement Turbulence Training, start with a five-minute warm-up. Perform an eight-rep set of a weightlifting movement (like dumbbell presses) followed by one minute of mountain climbers. Repeat through a full-body routine for 45 minutes. Turbulence Training is generally best for those who have longer to train and are looking to incorporate strength training into their routines.

Interval and HIIT can be very demanding, and care should be made to reduce the risk of injury or overuse. But the reward for interval training are many, and it might just be the thing to push you out of a training plateau or slump and re-energize your workouts!

Check back for Part II where we show you how to add interval training and HIIT directly to your MMA workouts!

(Articles are for informational purposes only. Train safely and seek the advice of a physician before starting any workout routine. The hosts of this website, its partners and the suppliers of articles and videos take no responsibility for the information provided. Trainees accept all risk.)

About the author

Ray White's Midwest Martial Arts teaches Muay Thai and Mixed Martial Arts to students, amateur and professional fighters from Minnesota, Wisconsin and Michigan. He can be reached at the SMB Academy in Battle Creek Michigan, at www.facebook.com/RayWhiteMMA and at www.mmacoachescorner.com .