Bag Work System: Rounds and Rules for Impact Work That Keeps Its Form

Mat Manual companion guide to "How to Use a Heavy Bag Without Ruining Your Technique." Print it. The article explains distance, stance returns, and alignment on the bag. This book runs the sessions: distance cards, power ladders, round libraries, swing reading, fault fixes, and logs that grade form at contact.

Name: ______________________________ Dojo / training space: ______________________________ Current grade: ______________ Bag type and mounting (record): ______________________________ Hand protection used per school practice: ______________________________

SAFETY, BEFORE ANYTHING ELSE ☐ Wrist alignment caps power. Any strike whose wrist bends at contact is rebuilt at lower power before the round continues. Power never outruns alignment in this system. ☐ Pain that changes technique stops the round: wrist, hand, foot, knee, or shoulder. Note it in the log and tell the instructor. Soreness that alters the next day's technique means the last session's volume was too much. ☐ Fists formed and feet shaped before power, every rep. Loose fists, unshaped feet, and toe-first front kick contact are faults that stop a set for correction. ☐ Bag, mount, and floor checked before every session: mount secure, bag fill settled without hard lumps at strike height, floor clear for full stances and kicks on every side used. ☐ Volume builds over weeks (Part 13). A student new to bag work does not copy a senior student's session. Hands, wrists, and feet adapt gradually or they break down. ☐ Stop any round for a bag swinging out of control, a mount noise that was not there before, or another person entering the bag's space. Reset first; resume second.

Part 1: The Bag Card