I've shortened my total workout training time by 10-15 minutes.

Yet I haven't removed any exercises or any drilling rounds.

While also increasing the training intensity at the same time.

And anytime you up the intensity of your sessions, it's a good thing.

Especially for fight training.

Win. Win. Win.

My Standard Solo Workout Training Format

Normally, here is what I do during my training workout sessions:

• Flexibility/Stretching: 10 minutes
• Shadow Boxing or Heavy Bag Work: 15-20 minutes
• Strength Training:  20-25 minutes.

All these are done one after another with about 5 minutes of rest in-between. Total time is usually 50-60 minutes.

But now, instead of splitting them, I combine them.

I'll ignore and skip the flexibility/stretching. As this is always done prior to any training session.

And I'll be focusing on the core of the workout which is shadow boxing or heavy bag with strength training.

Here is the breakdown of the new combined training format: rounds of heavy bag or shadow boxing and strength training.

How the Combined Training Session Works

I'm going to use my latest training session as an example.

I did heavy bag work and leg work (Zercher Squats), of course modify to your own training session. Swap in any strength exercises you want and you can even do shadow boxing instead of heavy bag work.

• Structure: 5 rounds of heavy bag work or shadow boxing and 5 sets of strength training.
• Heavy bag or shadow boxing rounds: 2 minutes per round. Focus on drilling combinations, technique, speed and power. But the important part here, this is not an all-out cardio session, do not gas yourself out.
• Rest and strength sets: After each 2-minute bag round or shadow boxing, take a 1-minute break then go straight into your strength exercise set.

Step-by-Step Round Breakdown

• 2 minutes heavy bag or shadow boxing work (drill technique, combinations, power and manage your energy).
• 1 minute rest.
• Strength set (I did 10 reps of Zercher Squats on the first set).
• 1 minute rest.
• Repeat for the next round.

For strength exercises in later sets, drop a few reps if needed.

In the example, I did 10 reps on the first set and 8 on the second. I usually end up doing drop sets with each additional set. Although I try to match previous set rep amount as much as I can.

Continue this pattern until you complete 5 rounds on the bag and 5 sets of the strength exercise.

Time and Rest Guidelines

Each full cycle (2 minutes bag + strength exercise set + rests) takes about 5-6 minutes.

For 5 rounds/sets, the whole session will about 25-30 minutes. Sometimes you can stretch to 30+ minutes if you need a bit more rest on later rounds.

• Aim for 1 minute rest between bag work and strength sets.
• As rounds progress, you can extend rests to 90 seconds or up to 2 minutes if needed.
• Do not exceed 2 minutes of rest. You want to stay recovered enough to maintain form and power but keep the intensity high.

Making Adjustments

The format to this training is flexible.

If 5 rounds and 5 sets is too much then make adjustments.

• Do 3 rounds on the heavy bag or shadow boxing and 3 sets of a strength training exercise
• Do less strength training exercises, such as only focus on one like I did with Zercher Squats
• Do more rest between rounds and sets
• Do 1 minute on the heavy bag or shadow box instead of 2 minutes

Key Tips for the Heavy Bag Portion

• Work technique, speed, power.
• Drill something specific.
• Manage your "gas tank" during heavy bag work or shadow boxing so you can jump straight into the strength exercise afterward.
• Maintain good form at all times.

Optional 5-Minute Finisher

After finishing 5 rounds, you can add a quick 5-minute finisher. Pick one supplemental exercise you don't usually do.

In this session I did back extensions.

Do as many sets and reps as possible in those 5 minutes, aim for at least 3 sets and push the reps on each set.

Give this training approach a try and adjust the exercises to fit your own training.

What This Means

Same training session but in less time and at higher intensity.

Built for fight training.

And pick up "Fight Ready Fitness" training program for specific strength training and cardio routines.