HEAVY BAG RED RANK COMBINATIONS 
Each of our combinations is a means to an end. Under the rank system, we focus on developing flow of “strike and not be struck” strategy. 

• Red Rank 1: 1, 2, 3, 4, slide back, front kick 
• Red Rank 2: 1, 2, 3, 4, slide back, round house (or outside crescent), power reverse punch 
• Red Rank 3: 1, 2, 3, 4, slide back, front kick, round house (or outside crescent), power reverse 

punch

• Red Rank 4: 1, 2, turn away (rock), side kick, power reverse punch ​

Download full Red Rank Requirment

It is well known that exercise will increase your overall energy and combat stress build up. Yes, you can just imagine. Hitting Boxing and Kickboxing bags blast away stress, but here are other less known benefits for those whose life routine has abruptly changed due to loss of work. 

• If you are in job search mode, and will be interviewing, it’s important to keep feeling and looking good. Your feelings and confidence in yourself will be apparent to the interviewer. 

• Staying active and setting daily goals will help you from feeling stagnate and fall into the rut of feelings of loss and even depression.

• If you are attending classes, you will feel less isolated and will have job networking opportunities. 

• Work out sessions help clear your mind and allow you to think clearer as you work on those challenging resume and cover letters. 

First thing to do it is register for a free on week pass. After you will be eligible for discounted class passes or memberships. 

 ​Congratulations! Your determination to constantly improve your power, speed, agility, technique, and mental strength is paying off. Now show off your colors! No testing, no stress — just the natural rewards of your Smash Hit workouts! No testing, no stress — just the natural rewards 

Our Rank System is designed allow one to experience incredible growth and changes through connecting both ones conscious and unconscious mind,  and integrated with your body through muscle memory. Yes, this program is your own download from the "Matrix"  Now this might not happen instantly but with in 10 sessions with your first RED RANK goals digested, You're on your way to downloading volumes from the knowledge bank, that will be embedded in your mind, energized by your spirit, and delivered with your powerful body.

Between COVID19 and the March 16 Executive Order to temporarily shut down a whole fiscal quarter has passed. We have all been through a hard time and we all are going have to catch up. Smash Hit Kickboxing has taken this time to produce some videos that we hope will provide you with increased activity and motivation.  Be sure to subscribe to the channel and receive future uploads.  

My name is Terrence Popp, and I am a retired First Sergeant from the U.S. Army with 33 years of service under my belt.

My journey across that span of years was great, thrilling, terrifying and painful. I know that string of words is hard to accept, but there is no one word in the English language that can explain it properly. The character of my service was one of action and front-line exposure to the savage violence that man can inflict upon each other. I was a Green Beret, Airborne Ranger, paratrooper and infantry soldier.

In my time, I have faced the rawest evils of our time and did so looking them dead in the eyes, and for it, I was nearly killed many times. I have two Purple Hearts to show for it and a boat load of pain that I carry forward with every passing day. I have had a hard time transitioning to normal civilian life. It seems strange, but I long to be back in the combat zone, and I wake up almost every night with a panic attack.

I spent a year in Iraq and operated out of the prison Abu-Gerab in 2004. We were shelled three to five times a day for months. Traveling around Baghdad was an experience in driving that makes road rage look like patty cake. Roadside bombs and RPG fire were commonplace, and it was a roadside bomb that came the closest to killing me.

In August 2004, the vehicle I was in was destroyed outside the city of Ramadi. We were hit by a bomb that measured between 60 and 80 kilos. I walked away from it, but the size of the blast was more than my body could take. It took three years to recover, and I was never the same again. I lost my photographic memory and feeling on the left side of my body. My mind was wracked with anxiety, depression and doubt. It took many years to crawl out of the pit of despair that my life had become: divorced, homeless and lost. I had no direction, no compass to navigate by, and a mind that did not work like it once did.

I wish I had known that my life as I had known it was going to die in Iraq. I might not have gone. I say that now, but in reality, I still would have laced up my boots and marched forward anyway. I know no other way. I was born to be a warrior no matter the cost.

I realized I had to find a way forward.

I had been a professional fighter for a few years between wars, and I did it mostly out of boredom. I started going to the gym and hitting the heavy bags. Then I added in the shadow boxing and other drills. I don’t spar anymore, as I dare not risk another head injury. Training in the boxing gym was great. I regained some of what I had lost. I even found myself able to brave traffic again while traveling to Pontiac where the gym is located. And while driving is still very hard for me, but I gut it out to get to the gym.

While working out, all that mattered was the simplicity of the action. My Zen — my inner peace — is the rhythm of hitting the bags and that sweet one-minute rest between rounds is. After a few months, I noticed that peace traveled with me when I left the gym. It was a revelation and epiphany that somehow the workout was healing me.

The owner of the gym suggested I run a class for other students, hoping what helped me can also help them. So, I did.

I have been running a class every Monday at Smash Hit Kickboxing in downtown Pontiac for more than a year now. It’s a class designed to help anyone, whether they suffer from PTSD, other injuries, stress or anxiety. My hope is that this class will provide others with the same respite it has for me.

The popularity of cardio boxing/kickboxing programs has increased public awareness and participation in the self-defense aspects inherent in those workouts. Although, these elements are an added benefit of fitness regimes of this nature, unfortunately, this can backfire if taught incorrectly or a false sense of security is present.

​You can see it in the infomercials and ads for martial arts fitness programs featuring interviews with people making comments like, “Thanks to this program, I can now take care of myself in a self-defense situation.” There is a world of difference between confidence in one’s actual ability to apply self-defense moves and false assurance in movements that only resemble an actual fighting technique.

There are ways for qualified instructors to run a non-stop fat burning class and still pass on the knowledge necessary for students to learn real moves, with real self-defense application, but is important to understand the difference and know what is legitimate vs. inspired by.

As an instructor and developer of martial arts / boxing oriented fighting programs, my key focus has been to maximize the fitness aspects of every class without compromising the self-defense skill, knowledge and practice found in martial arts.  Relating every move and combination to strategy and implementation with focus and intent in a real-life scenario is imperative.

Here are some examples of simple strikes that are self-defense aspects of our fitness routines and how we teach them at Smash Hit.

1. Adapting punching motions to practical self-defense moves. Target angles are slightly different when it comes to the sporting aspects as compared to street application. This is due to gloves and wraps and point targets. For street moves, using the same movements of your standard jab, cross, hook and uppercut in your fitness routines, we substitute open hand motions as well. This will allow you to practice the same striking combinations while ingraining the habit of hitting with practical tools.

​Example: Throwing a jab to a taller person’s head or taller head level on a bag works fine with a glove on but is useless in real situations because with your closed fist the front knuckles don’t really make contact. Changing to a palm strike will allow an upward angled strike to connect solidly.

We add elbows, knees, hammer fists, blocks, parries, knife hand, spear hand and many other useful movements to your routines. This not only rounds out your training by providing different types and ranges of motion but also provides a whole new arsenal of fighting techniques.

2. Footwork. By using real fighting footwork as the basis for all your routines, you will ultimately develop better balance and more power in your strikes. Proper stance and movement make all the difference.

​3. Partner drills. Realize that every movement is important, and that good form is the only way to achieve real power. Visualizing actual strikes on an opponent is an excellent way to motivate yourself and give meaning to the movements of your routine. We include movement sections with partners to allow one to build the defensive eye hand coordination to implement those slips, bobs, and body movements that can block or evade attacks. Once you can adjust your distancing to consider punches and kicks thrown at you, it will help you to practice proper bag work from more reality-based guard positions.

4. Integrate practical breathing skill to power movements and develop breathing rhythms. Cardio training and self-defense moves require breath control. We incorporate breathing commands into the routines to proper exhale at appropriate times, creating greater power in your techniques while developing a good breathing rhythm for endurance.  
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5. Providing focus pads or kick shields in training to give students the feel of hitting something at various angles and always moving. Focus training allows you and your training partner to stay in motion and maintain a high target level rate. While a heavy bag stays pretty much in the same place, one will now develop additional timing skills imperative in self-defense training. Using pad drills gets the student accustomed to defending and striking while moving and on moving targets.

6. Learning to distinguish and connect the physiological potential of every movement is a critical but little understood aspect of martial arts fitness training. Anyone can flail their arms and legs around, but movements of cardio kickboxing are physical motions that generate force along precise lines and trajectories takes precision and training. Although the defensive applications of these movements are regularly uttered in a very simplistic way — generally a punch, strike or kick — every movement truly offers a multitude of applications. The key to discovering these is the ability to analyze and appreciate all aspects of the motion.

Example: Understanding the that the first step of a kick is the tuck. A tuck can be used as a block or strike as well. There is a different tensing element used in a tuck for a block, or strike, than on the tuck for a kick, even though they both reach the same position when thrown.
 
Additionally, having the knowledge of why a punch actually gains more power if it comes directly from your high guard position and true power lies within other body mechanics besides just the arm throwing out.

With the proper mindset and the willingness to alter your technique to emphasize practical function, you can use your martial arts fitness routines to develop extremely powerful self-defense moves that have direct situational uses. We hope that our students never find themselves in a situation where they need to apply these techniques in the real world, however we are determined to educate them properly so that should the unthinkable happen they are ready, calm and able to apply their self-defense moves successfully and effectively. 

The popularity of kickboxing/boxing programs are booming! Celebrities and fitness experts alike credit these workouts as some of the most effective for participants of all ages and abilities.  In addition to the incredible natural calorie burn, these class styles also offer an unequaled stress relief element. Smash Hit’s proprietary classes not only maximize these elements, but also capitalize on even more health benefits for its members. One key example is that with each punch or kick thrown you develop precise coordination, and a sense of focus that can harness inner power, taking you from fitness enthusiast to advanced athlete in a short time.

Below are a sample of some of the key ingredients we have honed over the past 20 years and successfully passed on to students:

SAFETY IN MOVEMENTS: Safety is our first priority for our members. We have done extensive research on the American Council on Exercise and other major fitness organizations’ recommendations for the best ways to avoid injury.  We teach students how to properly and safely execute moves throughout every class.
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WARM UP: Combines music and aerobic warm up with a means to an end in a memorized routine. We use the warm up as a rehearsal of various kickboxing moves that are thrown relaxed and fluid. Through this repetitive warm up these moves become second nature and are easily incorporated into practice.
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REAL MOVES, REAL BENEFITS: We don’t just throw our arms and legs to feel like we are kickboxing or boxing. We are actually practicing the sport and self defense aspects! Yes, it might take a little more learning and concentration at first, but it’s worth it. 
​
SELF-DEFENSE COMPONENT: Let’s face it, most people don’t want to think about fighting or having to defend themselves. That said, because we teach proper fighting form, if you were ever in a situation where you had to defend yourself, you would have the knowledge to do so. 
​
SPORT COMPONENT: Kickboxing and boxing offer incredible stamina and strategy building that can be applied to any sport. You will work your mind and body in every class.
​
HEAVY BAGS TO BUILD FOCUS, MUSCLE TONE: Proper form on the heavy bag increases speed and power which in return will provide your muscles with the same overload principle used in light load endurance weight training to build muscle mass. This will also build bone density and help out even those with arthritic conditions.

BUILD POWER, SPEED & ACCURACY IN MOVES: We hone these three important elements that fit together as one to create real fight ability, for anyone who is interested in getting the most out of every move. If you are going to throw thousands of strikes and kicks in every class, you might as well do it right for the fight!

SYSTEM OF GOALS: We use a set number of movements set to combinations that have a reason and rhyme. The goal of memorizing is reached without worry or stress. Every class will build and solidify your technique as you reach milestones every time. We provide the goal. For instance, the Art of Invisibility- you achieve it over time and come to realize completion.

SAFE MOVEMENT FOR ALL AGES & ABILITIES: All moves in kickboxing/boxing are controlled, focused moves. They are designed to work from a stance that allows for proper bio-mechanics and ease of movement from point A to point B. The student learns to have an inherent boundary that eliminates hyper extensions and other forms of injury. Moves are basic enough for participants to work at their own pace.

FLOOR WORK: Abdominal drills that simulate ground fighting increase core strength from a fighter’s guard position that is similar to wrestling and MMA athletes’ conditioning level.  Arm work is developed from prone position movements.

STRETCH: While not spending an enormous amount of time on stretching, the class will increase flexibility. Just practicing in our warm up; the controlled “iso-kick” stretch and strengthen move that prepares the student for kick practice will double your leg flexibility within a month. Kick practice enhances this as well. 

BLENDS SERIOUS DISCIPLINE WITH FUN & RELAXED ATMOSPHERE: Style of teaching is important. While we take each move and its proper execution seriously, and emphasize its importance in fight situation, we may mix the tone of discipline and concentration through a “drill sergeant” tone, with “dance and sport analytical coaching,” and be comical at the same time.  Formal moves without formal rituals.

FAT-BURNING FORMULA: The class format uses both high Intensity and low Intensity exercise
Beginners start off with low intensity and build duration. This will kick in the fat burning, while developing technique through repetitions, and preparing the body for more advanced training. Theses advanced combinations and intervals provide peak anaerobic performance. This kicks up the metabolic burn even more. The primary goal is to build up to a 45-minute, low-intensity heart rate mixed with short high intensity rates, that is most effective for burning fat. We encourage you to maximize the calorie burn during your workouts as long as you keep it within your own physical limits and don't risk injury.

​SOCIAL ENGAGEMENT: To further show how our moves are real kickboxing/boxing techniques we offer non-contact partner drills. These add to camaraderie and fun social engagement with others in class while empowering participants to see firsthand the skills they are gaining.

​Smash Hit Kickboxing classes can offer you a great new skill but also help you lose weight, tone your muscles, and get in great shape. You’re going to burn between 600 and 800 calories, and even after the class, your metabolism remains high.

FAT-BURNING FORMULA
The class format uses both high Intensity and low Intensity exercise. Beginners start off with low intensity and build duration. This will kick in the fat burning, while developing technique through repetitions, and preparing the body for more advanced training. Theses advanced combinations and intervals provide peak anaerobic performance. This kicks up the metabolic burn even more. The primary goal is to build up to a 45-minute, low-intensity heart rate mixed with short high intensity rates, that is most effective for burning fat. 

​ So if you want the best results, here are 4 tips that can help you achieve your best in Kickboxing.

1. Consistency

Kickboxing class once a week on average won’t cut it for getting significant results on metabolism and improving technique to allow you to get higher intensity workout. Twice a week will greatly increase results and 3 a week on average you will triple results.  If you have schedule issues, consider semi private or PT and other forms of exercise when you can get it in.

2. Diet
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​70% of weight loss is due to your daily diet. Let’s assume you’re eating healthy. Paying attention to portions. For example, Restaurants may serve over sized portions.  Let’s look at one food group. Protein is often underestimated as a major diet issue.

Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men. It's not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC. A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.

,3. Goal Setting

​This is a Biggy. Having specific goals rather than vague goals like “I want to lose weight” can help. So you can say, “I will attend 9 times this month and take fewer breaks”, or, “I will increase from 50 punches per round to 100 within one week”.  Goals that are specific, measurable, attainable, realistic, and time-based. 

​4. Be determined and motivated

​As soon as you're able to push your intensity level, take it to the limit. Give it your all. We have mental techniques that we can share with you. I know our instructors at Smash Hit Kickboxing will push you. We can help you set goals.

References
WebMD feature. By Cari Nierenberg reviewed by Louise Chang, MD on February 28, 2011, How Much Protein Do You Need? (Blog Post) http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein

Managing stress is not foreign to anyone. ​Stress is proven to contribute to fat storage, sleep disruptions, and a host of other medical issues. Many people have come to kickboxing thinking, “Wow. I would love to punch something!” After this, they find that there are even more ways in which kickboxing helps reduce negative stress.

Here is a few ways Kickboxing helps in stress management

1. Kickboxing releases endorphins

​The body's “feel-good hormone” that leaves you feeling great, elevates your mood, and gives you a feeling of accomplishment and elation. Stress reduces the output of endorphins, and creates cravings for fatty foods, which pile up in the abdominal area. So kickboxing classes at Smash Hit Kickboxing Club will kill two birds with one stone. Your body increases endorphins, while your increase calorie burn.

2. Provides you with coping instruments

​Kickboxing stems from traditional Karate and the sport of boxing with the aim of preparing the fighter’s spirit and mind. The fight philosophy and methods all help in improving your decision making, calming your fears, and projecting self-confidence. The same skills are used to build coping instruments for stress. So when kickboxing in class at Smash Hit Kickboxing Club, you are putting in place a mechanism that will ensure that your stress levels remain low.

3. Sense of fear desensitization

Kickboxing classes at Smash Hit Kickboxing Club often include non-contact partner drills. Although we are not getting hit as in full contact sparring, you will need to confront your fear of getting hurt. This continual experience allows you to deal with not only the immediate fear from the class exercise being performed, but all your internalized fears which may be causing you stress. Stress is often produced when you are afraid that something bad will happen- real or imagined, mostly because you don’t feel able to protect yourself. Kickboxing class gives you the self-assurance to face those fears.

4. Proper breathing technique

In high stress moments, we forget how to breathe. Irregular breathing patterns contribute to your stress level as well as to health complications. Kickboxing class teaches you how to regulate your breathing and reinforces breathing properly. This lesson will serve you not only in kickboxing class, but also in real life scary situations that arise quickly.

5. Increased energy
 
When you first start, you will definitely feel fatigued, but after regular attendance, you will feel invigorated and at the top of the world at the end of class, and even throughout the day. This is because kickboxing class at Smash Hit Kickboxing Club is increasing your energy and serotonin levels. This kind of feeling combats stress more than anything.

​ Ok, so here it is. You will lose weight and get fit and keep fit. Burn up to 800 calories in class and keep your metabolism burning well afterwards. That’s not all! You will knock down stress levels that will keep you healthy and vital in a fast paced life. It’s a win-win.

​One of the most effective, efficient, and fastest methods for teaching proper punching and striking skills is focus mitt and kick shield training. This type of training is fantastic for beginners to teach basic skills and learn the new movement vocabulary.For the more practiced student it will take you up 100 percent in your fight ability. 

​The pads are held by a coach at different ranges, positions and levels. The puncher and pad holder work together to build offensive and defensive skills that sharpen reflexes and condition the body.

​Here are more detailed benefits…

​​It’s fun and interesting

Focus mitts are fun and engage the “fight game instinct”. Performing a wide variety of strategic sequences while feeling the impact and hearing the popping sound on  connection of the mitt provides immediate feedback. With each training session you increase your offensive and defensive ability.
 
Learn kickboxing skills quickly

You can pick up basic skills faster, and develop the visualization of a real person directly in front of you. You have no choice but to hit the target given to you. On the heavy bag alone, one often forgets to really focus on a spot letting punches fly reducing the most you can get out of every punch.

Focus mitts are small so they insist upon the development of accuracy. When moved quickly into different positions and at different angles, they are one of the best methods for developing eye hand coordination and accurate combination punching.

As they are moved into different angles and depths they can be used to develop quick thinking, timing, and "non-telegraphic" delivery.
 
Holding Mitts improve sparring ability

Focus mitts can teach one how react to being punched at before the punch is even thrown. Reading their opponent's mind and anticipating what is about to happen before it does.

While holding mitts you can see punches and kicks travelling in your direction, as you begin to establish "pattern recognition" your ability to foresee and defend yourself from attack is enhanced.
 
Fight Flight adaptation (HIT PSYCHOLOGY)

​Focus mitt training can be the first step in simulating sparring, or actual all out fighting due to a danger situation calling on self defense. Little by little one can learn to deal with fight flight so as not to freeze.

The mitt holder can answer back a combination with a slap towards your guard to test your defense block reaction. You can soon answer back with your own counter.

For most people the idea of having someone throw punches at them is uncomfortable and brings about immediate anxiety. Panic sets in and one freezes in combative situations.
Focus mitts increases your comfort level with being in the similar position of hitting and being hit. Developing the ability to block and counter, react and direct under pressure.

​As a holder yourself you can see weaknesses in the puncher’s positions. For example, when your partner throws a left hook and had his guard low, as a holder you can see it while it's happening, and visualize what counter you might use simultaneously. If you can see it your mind, you can see the counter you would use. So your mind is training to respond immediately.
 
After several focus mitt sessions you will see a major increase your kickboxing skills. We have high skilled trainers that are willing to work one on one to bring you up to higher levels through focus mitt training. To start you only need 30 minutes per session.

Tyler, we are so proud of you. You came in here as a gentle men, and left as gentle giant in so many ways.  I know that you will do well because you have proved that hard work and steady discipline brings you to your goals and dreams. 

All the best. 

​Smash Hit Team

Recovery Kickboxing Mission

Thousands of Metro Detroit's people are struggling with weight gain, anxiety, depression, stress, or addiction. Our mission is to add this specialized kickboxing format to aid in ones recovery.

Our Vision

To offer the addiction disorder community an affordable and fun opportunity to enhance their fitness lifestyle, socialize in healthy goal building environments. Participants will empower the mind, body, and spirit through the many benefits of kickboxing and martial arts workouts.

Metro Detroit and Oakland County addiction treatment statistics

Over 254,000 Michigan individuals made an effort toward addiction treatment through state funded programs last year- with the highest numbers occurring in our Detroit area, especially, Macomb, and Oakland counties. Many more thousands enrolled in private programs and remain involved in continued community fellowships such as 12 step programs and support groups. 
 
(Source: Michigan Department of Community Health, Mental Health & Substance Abuse 
Administration Bureau of Substance Abuse & Addiction Services Report for Fiscal Year 2009. "

I have been practicing Martial Arts and Kickboxing spanning decades. As a way of life, and one of my true passions, it’s kept me in fantastic shape.  I will be frank; I push my students hard, so hard that I realized they were in better shape than me. Like any of us, sometimes it’s easily to fall off the wagon of fitness. I had been inundated with my business, family, and kickboxing instruction at Smash Hit. No time to devote to an everyday workout regime that would keep me in peak performance.  

So you know what i did ? 

One, I spent a few hours a week at the club doing my own Kickboxing cross training workout that I use for my students.

Two, I joined in on the class as my students already had a mostly good grasp of the moves. Now, after 45 days, I am back in tip top shape, and lost 30 pounds.  I feel so much more focused and less stressed.

This will really work for you! If you want to get in the best shape of their life and learn real self defense to boot make room for at least one hour a week to start. 

Our New Circuit format works as well as Personal training at a fraction of the cost.

Complete Kickboxing Workout at Your Convenience. Get an amazing body and learn how to protect it with our Morning Circuit

Come in during the scheduled Kickboxing Interval Circuit open gym time – when you arrive is up to you, but leave at least 30 minutes to complete the circuit. Your class starts when you arrive; you can jump in at any of the 2-minute start bells. Start on station 1 and move through 10 rounds. The instructor guides each participant through a time-saving 30-minute Kickboxing drill session. Within a few weeks, you will gain the same conditioning that would take triple the time with standard-one hour sessions of traditional cardio workouts.

The Kickboxing Interval Circuit was designed to accommodate a variety of skill levels. There are two workout modes: heavy bag training and interval training. For a better experience, your trainer can personalize your circuit to help you achieve specific conditioning and skill-related goals at the same time.

For example, a beginner or first-time participant may use each heavy bag station to work on basic kicks and punches at a light experimental pace, each time increasing focus and intensity, later achieving the ability to work at 70 to 90 percent of their maximum heart rate if desired

Aerobic: Beginners start off with low intensity and build duration. This will kick in the fat burning metabolism, develop technique, and prepare the body for more advanced barrage training later. The primary goal is to build up to a 45 minute low intensity heart rate that is most effective for burning fat.

Anaerobic: Barrage training is for those who have developed a higher level of fitness and proper striking and kicking mechanics. The training involves repetitions of strikes or combinations for 30 seconds followed by low intensity bag work or cardio at a much reduced rate. This interval training improves your ability to recover quickly, increases the efficiency of your muscular and anaerobic energy systems and elevates your metabolism (burning body fat) for several hours after your workout.

Self Defense: Hitting the heavy bag is nothing like a real fight, though, it does develop fight related qualities that are crucial in personal combat. It can hone strikes and kicks into devastating self-defense weapons.

Hit Psychology: contributes to a healthy “Hit Psychology.” a willingness to fight back to protect yourself. Mastering bag work increases self-belief in influencing the outcome of their circumstance, performing better under pressure. Impact training on heavy bags, shields, and pads) builds strike competency and confidence that increases the effectiveness of a physical response, achieving more out of every motor neuron in the muscle.

"Bombardment” Training: builds mental persistence. Building a rapid-fire barrage of strikes and kicks intended to replicate the all-out aggression essential during a confrontation, but with a relaxed focused precision. If thrust into a situation where you must fight for your life, you must do so with everything you have. In a situation like this, your greatest adversary is your desire to turn away your eyes. . Barrage training teaches to strike the attack before your opponent can even finish their intended attack. This training provides both physical and mental staying power and the tenacity to keep going until you succeed.

Fitness Benefits of Heavy Bag Training:
Strengthens cardiovascular system, tones and strengthens muscles, burns fat, increases bone density and connective tissue resilience. Not only do you get in good shape but you develop functional self-defense qualities at the same time. By repeatedly striking the bag, you activate all of the major muscle groups in your body. The arms, shoulders, waist, and leg muscles must be coordinated and conditioned. This training also builds athletic qualities such as speed, power, balance, timing, and coordination.

The legs are used in the process of generating lower body strength, balance, synchronization. Waist size is greatly reduced the kicking’s rotational body exercises along with the contractions and development of the abs and lower back. Concentration is on keeping everything tight, while remaining relaxed and moving fluidly.

Fight Flight Response management Benefits of Heavy Bag Training:
At the first sign of danger our fight flight response kicks in. Physiological changes go off immediately intended to prepare us to fight aggressively or run. In a survival situation this is grand, although during our hectic days the same response is activated over and over in situations when we really don’t have to fight or run.  Deadlines, traffic jams, arguments, frustrations fire off the response and pollute our bodies with the toxic by-products of stress.

Physical action is required to flush this residue out of our bodies before it compromises our health and immune system. Heavy bag work is an excellent way to manage stress, while it satisfies the body’s inherent need to fight,