The 3 Count Chop Drill is one of my staple drills. It develops hand speed, endurance and aggressiveness.
Just RIPPING through a few 30 seconds round will get your heart pumping and train you to go from 0-100 in no time.
Use the HIIT method (High Intensity Interval Method) which is just a 1:3 ratio of work to rest.
Start by going for 30 seconds hard and then rest for 90 seconds.
Try to put together 3 rounds and then add them up to 9.
The harder you go…the more tired you get :).
Where did you get the red BOB training partner used in the video?
Thatâs called a Slam Man from Alibaba
HIIT training method; great for ANY kind of strike/blow training.
100% Tom!!
Great workout!
Mike Adams.
Great. Will follow up that one in rep/set
Thax
Great drill, simple and direct! I can see how that drill can work all strikes. Thanks Damian.
Thanks Alvin!
Iâve never seen that Slam Man before. I donât like the BOB because it imposes bad footwork with its huge base. The red thing in the video looks actually useful. Iâm going to try that one. I also like how it appears to rebound and move around a little bit.
Yeah – the shipping is $$$, more than the dummy.
I don’t know actually who makes it since there are several companies selling it on Alibaba. But if you drill down, you might find the manufacturer…or the guy who owns the mold.
Here’s the link: https://www.alibaba.com/pla/Free-standing-Boxing-ManFree-Standing-Punching_62034991243.html?mark=google_shopping&biz=pla&pcy=US&searchText=Free+Standing+Boxing+Man&src=sem_ggl&from=sem_ggl&cmpgn=11895329719&adgrp=112297194941&fditm=&tgt=pla-1082573610178&locintrst=&locphyscl=9003597&mtchtyp=&ntwrk=u&device=c&dvcmdl=&creative=487601239172&plcmnt=&plcmntcat=&p1=&p2=&aceid=&position=&localKeyword=&pla_prdid=62034991243&pla_country=US&pla_lang=en&gclid=CjwKCAjwhuCKBhADEiwA1HegOckUzzql9DMgCOdHQCsluExUyUCW5JI6jORxb_CA76bJzYm14mLuTRoCYqkQAvD_BwE