Pad & Bag Routines

Punching Pyramids:

On Bag or Pads:

1 Punch - Sprawl
2 Punches - Sprawl
3 Punches - Sprawl
...up to... 10 Punches - Sprawl.

Then reverse all the way back down:

10 Punches - Sprawl
9 Punches - Sprawl
8 Punches - Sprawl
...down to... 1 Punch - Sprawl.

Punches should be as hard and fast as possible, form is unimportant.


Kicking Pyramid:

On Bag or Pads:

Shin Block/Check with R Leg - 1 L Leg Round Kick
Shin Block/Check with R Leg - 2 L Leg Round Kicks
Shin Block/Check with R Leg - 3 L Leg Round Kicks
...up to... Shin Block/Check with R Leg - 10 L Leg Round Kicks

repeat on other side:

Shin Block/Check with L Leg - 1 R Leg Round Kick
Shin Block/Check with L Leg - 2 R Leg Round Kicks
Shin Block/Check with L Leg - 3 R Leg Round Kicks
...up to... Shin Block/Check with L Leg - 10 R Leg Round Kicks

Kicks should be as hard and fast as possible, to mid level.

Variations: High or Low levels, Kick from front leg or rear leg, Switch stance after Shin Block/Check, Shin Block/Check can be replaced with Front Kick.


Knee Pyramid:

On Bag or Pads:

Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 2 Knee strikes - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 3 Knee strikes - Push Bag/Pad Man away.
...up to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.

Then reverse all the way back down:

Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 9 Knee strikes - Push Bag/Pad Man away.
...down to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 1 Knee strikes - Push Bag/Pad Man away.

Knee Strikes should be as hard and fast as possible, to mid level, alternating legs.

Variations: High or Low level Knee strikes, Knees can be thrown for entire pyramid on one side (repeat for the other), Push away/Clinch can be replaced with a Takedown attempt/Sprawl.


Elbow Pyramids:

On Bag or Pads:

Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strike.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 2 Elbow strikes.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 3 Elbow strikes.
...up to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strikes.

Then reverse all the way back down:

Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strike.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 9 Elbow strikes.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 8 Elbow strikes.
...down to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strikes.

Elbow Strikes should be as hard and fast as possible, alternating sides.

Variations: Upward Elbows, entire pyramid on same side (repeat for other side), Pad Man Tackles/Shoots/Presses - Student Stuffs/Sprawls and uses downward Elbow strikes.