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Fight for your Physique with this 15 Minute Bag Blast


SuperiorPaul Compton 4 physiques are not strictly built in the weight room.  The human body adapts quickly to repetitive movement leaving no room for growth or change.  When we think of enhancing our physical performance and appearance we tend to gravitate to the weight room for answers.  However, there are many different facets to producing the results you are looking for.

Fight or flight is the other underlining tone of today’s story.  Will you fight for the physique you want or continue to be complacent with where you are? Professional Mixed Martial Artist Paul Compton literally fights for the physique he has built today.  Paul’s fighting background originated with wrestling.  Paul, a 2x Division I Ohio High School state qualifier and 2x All American in free style and Greco Roman wrestling at Heidelberg University understands discipline and dedication to his body.  Post college, he began pursuing MMA training. Paul states, “I started by training myself. I ran drills in addition to lots of heavy bag work on the ground and in the air.  I combined my cardio conditioning with plyometric drills, explosion drills, and weightlifting. I even began setting up my own fights.  I organized 6 of them before I sought out guidance through the gym I currently train at, GriffonRawl MMA Academy.”  GriffonRawl is owned and operated by professional fighter Jason Dent. For more coverage on the fighters and programs affiliated with GriffonRawl MMA Academy visit, www.ohio-mma.com.

Within his first years of training Paul won his weight class at the 2006 Arnold Classic and turned around in 2007 to win the NAAFS National Amateur title at 155. Later on he won the Superior Cage fighting title at 145, a pro title that he still holds today.
Working Over the Heavy Bag:

The heavy bag is an excellent tool for fighters to simulate the weight of an opponent while providing a surface to destroy with elbow strikes, knee drives, punches, body slams and much more.  Transitioning your workout from weights to the heavy bag provides another method of burning calories, increasing your cardiovascular output and building overall strength. In addition, it provides a stimulus to the muscle that no weight machine or bar-bell can produce.  Oh yeah, and every once and awhile it feels great to hit something with no repercussions.

15 min Bag Blast:

1) AlternatingPaul Compton 3 Strikes from a mounted position (mount the bag and attack the bag with alternating punches as to simulate repeated strikes to the face)
(2min on, 30 sec recovery, 2min on, 30 sec recovery)

2) Left knee strikes (clasp the back of the bag while repeatedly driving your left knee into the bag as if you were simulating driving your knee into an opponent’s face)
(1min on, 30 sec recovery, 1min on, 30 sec recovery)


3) RightPaul Compton 5 knee strikes (clasp the back of the bag while repeatedly driving your right knee into the bag as if you were simulating driving your knee into an opponent’s face)
(1min on, 30 sec recovery, 1min on, 30 sec recovery)



4)Paul Compton 1 Alternating Elbow Strikes (With your back on the mat continuously strike the top of the bag)
(2min on, 30 sec recovery, 2min on, 30 sec recovery)



5) Paul Compton 6Body Slams (with your legs underneath you lift the bag off the ground and drive the bag back into the mat, then recycle)
(1min on)

Mix it Up!

Alongside of working over the heavy bag Paul’s current training methods include: Running, Cardiovascular & Weight Lifting Circuit Training, Kickboxing, Grappling, Muay Thai, Boxing, and Wrestling.  Paul states, “I’m in the best shape of my life and attribute it to my fight training.” So, “Mix” it up! MMA training may not be on your radar, but stepping out of the weight room and stepping into another physical challenge will provide your body the new stimulus it is seeking for growth and change.

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