{"id":7525,"date":"2018-07-21T13:09:11","date_gmt":"2018-07-21T11:09:11","guid":{"rendered":"https:\/\/www.mmartial.com\/?p=7525"},"modified":"2021-03-04T15:01:56","modified_gmt":"2021-03-04T14:01:56","slug":"programme-au-sac-de-frappe-1","status":"publish","type":"post","link":"https:\/\/www.mmartial.com\/blog\/2018\/07\/21\/programme-au-sac-de-frappe-1\/","title":{"rendered":"Programme au sac de frappe 1"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\">Introduction<\/h1>\n\n\n\n<p>J&rsquo;ai toujours personnellement appr\u00e9ci\u00e9 l&rsquo;entra\u00eenement au <strong>sac de frappe<\/strong>. Que l&rsquo;on pratique du MMA, du kickboxing, du muay thai ou de la boxe anglaise, le sac de frappe est un outil essentiel au <strong>d\u00e9veloppement du pratiquant<\/strong>. Il y a premi\u00e8rement deux approches essentielles sur <a href=\"https:\/\/www.mmartial.com\/blog\/2017\/02\/19\/entrainement-au-sac-de-frappe\/\" rel=\"\">l&rsquo;entra\u00eenement au sac de frappe<\/a>. La premi\u00e8re est celle o\u00f9 l&rsquo;on boxe en club sous la supervision directe ou indirecte du coach\/entra\u00eeneur. Dans ce cas de figure, il est \u00e9vident de suivre \u00e0 la lettre les directives de son entra\u00eeneur. La deuxi\u00e8me approche est donc celle qui nous int\u00e9resse, celle o\u00f9 l&rsquo;on pratique seul, <strong>sans supervision<\/strong>,&nbsp;et souvent <strong>chez soi<\/strong>. C&rsquo;est donc dans ce cas de figure qu&rsquo;un programme au sac de frappe devient indispensable !<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/07\/banniere_600_2.jpg\" alt=\"\" class=\"wp-image-7638\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/07\/banniere_600_2.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/07\/banniere_600_2-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p><br><div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<style>\n@media only screen and (max-width: 600px) {\n .tabknock td {\n    display: block;\n  }\n}\n.div-para {\nmargin: 0 0 10px;\n}\n<\/style>\n<div style=\"border:3px solid #cc2626; padding: 0 10% 0 10%; background-color: #f2f2f2; border-radius:10px; table-layout: fixed;\">\n<table class=\"tabknock\" style=\"margin-top: 15px; margin-bottom:15px;\">\n<tbody>\n<tr>\n<td style=\"text-align: left; color: #3a3a3a; font-size: 28px !important; font-family: ABeeZee, Helvetica, Arial, sans-serif; padding-bottom: 20px; padding-top:20px; text-transform:capitalize; line-height: 120%;\" colspan=\"2\"><b>CIRCUIT DE 23 MINUTES<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 200px;\"><img decoding=\"async\" style=\"margin: 0px 10px 0px 0px; border-radius: 2px; box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19);\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/06\/KNOCKOUT-program-affiche-200x300.png\"><\/td>\n<td style=\"padding-left: 10%; vertical-align: middle; line-height: 1.8;\" align=\"left\">\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Gratuit<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> \u00c0 faire chez soi<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Ebook<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.3em;\">\u2705<\/span> Programme PDF<\/p><div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> <b>BONUS : <\/b><br><i>2 programmes au sac de frappe<br> - Am\u00e9liorer ses directs<br> - Encha\u00eenements basiques pieds-poings<\/i><\/div>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" colspan=\"2\"><span style=\"font-size: 12px;\"><i>Nous vous promettons de ne pas utiliser votre adresse email \u00e0 mauvais escient.<\/i><\/span>\n<div class=\"div-para\">  \n  \n  <div class=\"\n    mailpoet_form_popup_overlay\n      \"><\/div>\n  <div\n    id=\"mailpoet_form_4\"\n    class=\"\n      mailpoet_form\n      mailpoet_form_shortcode\n      mailpoet_form_position_\n      mailpoet_form_animation_\n    \"\n      >\n\n    <style type=\"text\/css\">\n     #mailpoet_form_4 .mailpoet_form {  }\n#mailpoet_form_4 .mailpoet_paragraph { line-height: 20px; }\n#mailpoet_form_4 .mailpoet_segment_label, #mailpoet_form_4 .mailpoet_text_label, #mailpoet_form_4 .mailpoet_textarea_label, #mailpoet_form_4 .mailpoet_select_label, #mailpoet_form_4 .mailpoet_radio_label, #mailpoet_form_4 .mailpoet_checkbox_label, #mailpoet_form_4 .mailpoet_list_label, #mailpoet_form_4 .mailpoet_date_label { display: block; font-weight: bold; }\n#mailpoet_form_4 .mailpoet_text, #mailpoet_form_4 .mailpoet_textarea, #mailpoet_form_4 .mailpoet_select, #mailpoet_form_4 .mailpoet_date_month, #mailpoet_form_4 .mailpoet_date_day, #mailpoet_form_4 .mailpoet_date_year, #mailpoet_form_4 .mailpoet_date { display: block; }\n#mailpoet_form_4 .mailpoet_text, #mailpoet_form_4 .mailpoet_textarea { width: 200px; }\n#mailpoet_form_4 .mailpoet_checkbox {  }\n#mailpoet_form_4 .mailpoet_submit input {  }\n#mailpoet_form_4 .mailpoet_divider {  }\n#mailpoet_form_4 .mailpoet_message {  }\n#mailpoet_form_4 .mailpoet_validate_success { font-weight: 600; color: #468847; }\n#mailpoet_form_4 .mailpoet_validate_error { color: #b94a48; }\n#mailpoet_form_4 .mailpoet_form_loading { width: 30px; text-align: center; line-height: normal; }\n#mailpoet_form_4 .mailpoet_form_loading > span { width: 5px; height: 5px; background-color: #5b5b5b; }#mailpoet_form_4{;}#mailpoet_form_4 .mailpoet_message {margin: 0; padding: 0 20px;}#mailpoet_form_4 .mailpoet_paragraph.last {margin-bottom: 0} @media (max-width: 500px) {#mailpoet_form_4 {background-image: none;}} @media (min-width: 500px) {#mailpoet_form_4 .last .mailpoet_paragraph:last-child {margin-bottom: 0}}  @media (max-width: 500px) {#mailpoet_form_4 .mailpoet_form_column:last-child .mailpoet_paragraph:last-child {margin-bottom: 0}} \n    <\/style>\n\n    <form\n      target=\"_self\"\n      method=\"post\"\n      action=\"https:\/\/www.mmartial.com\/wp-admin\/admin-post.php?action=mailpoet_subscription_form\"\n      class=\"mailpoet_form mailpoet_form_form mailpoet_form_shortcode\"\n      novalidate\n      data-delay=\"\"\n      data-exit-intent-enabled=\"\"\n      data-font-family=\"\"\n      data-cookie-expiration-time=\"\"\n    >\n      <input type=\"hidden\" name=\"data[form_id]\" value=\"4\" \/>\n      <input type=\"hidden\" name=\"token\" value=\"879c2ab6a8\" \/>\n      <input type=\"hidden\" name=\"api_version\" value=\"v1\" \/>\n      <input type=\"hidden\" name=\"endpoint\" value=\"subscribers\" \/>\n      <input type=\"hidden\" name=\"mailpoet_method\" value=\"subscribe\" \/>\n\n      <label class=\"mailpoet_hp_email_label\" style=\"display: none !important;\">Veuillez laisser ce champ vide<input type=\"email\" name=\"data[email]\"\/><\/label><div class=\"mailpoet_paragraph\"><label for=\"form_email_4\" class=\"mailpoet-screen-reader-text\" data-automation-id=\"form_email_label\" >E-mail <span class=\"mailpoet_required\">*<\/span><\/label><input type=\"email\" autocomplete=\"email\" class=\"mailpoet_text\" id=\"form_email_4\" name=\"data[form_field_OWM5M2Y0YjNjN2M3X2VtYWls]\" title=\"E-mail\" value=\"\" data-automation-id=\"form_email\"  placeholder=\"E-mail *\" data-parsley-required=\"true\" data-parsley-minlength=\"6\" data-parsley-maxlength=\"150\" data-parsley-type-message=\"Cette valeur doit \u00eatre un e-mail valide.\" data-parsley-errors-container=\".mailpoet_error_email_\" data-parsley-required-message=\"Ce champ est n\u00e9cessaire.\"\/><\/div>\n<div class=\"mailpoet_paragraph\"><input type=\"submit\" class=\"mailpoet_submit\" value=\"T\u00e9l\u00e9charger\" data-automation-id=\"subscribe-submit-button\" style=\"border-color:transparent;\" \/><span class=\"mailpoet_form_loading\"><span class=\"mailpoet_bounce1\"><\/span><span class=\"mailpoet_bounce2\"><\/span><span class=\"mailpoet_bounce3\"><\/span><\/span><\/div>\n\n      <div class=\"mailpoet_message\">\n        <p class=\"mailpoet_validate_success\"\n                style=\"display:none;\"\n                >Merci d&#039;avoir choisi KNOCKOUT Program.\nV\u00e9rifiez \u00e0 pr\u00e9sent votre boite de r\u00e9ception.\n        <\/p>\n        <p class=\"mailpoet_validate_error\"\n                style=\"display:none;\"\n                >        <\/p>\n      <\/div>\n    <\/form>\n\n      <\/div>\n\n  <\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n<br>M\u00eame si nous n&rsquo;avons personne pour nous encadrer, il est tout \u00e0 fait possible de s&rsquo;entra\u00eener correctement au sac. Ou du moins, suivre un <strong>sch\u00e9ma d&rsquo;entra\u00eenement structur\u00e9<\/strong> afin de pouvoir progresser efficacement. Pour se faire, il est imp\u00e9ratif pour vous de suivre ou de cr\u00e9er par vous-m\u00eame un <strong>programme au sac de frappe<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image wp-image-5794 size-full\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"640\" height=\"424\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/12\/esquive.jpg\" alt=\"Esquive en boxe\" class=\"wp-image-5794\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/12\/esquive.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/12\/esquive-300x199.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/12\/esquive-600x398.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><figcaption><a href=\"https:\/\/www.flickr.com\/photos\/candiedwomanire\/32863024132\/in\/photolist-S4ZA9m-SiHRgg-R4G2CT-RHYJdC-QY7HHw-R24xEU-U6cB5x-LjhZ3k-KSZGHf-Lcvk5i-LjhYd4-S4FPe4-RHYFbf-m5dMMD-8kFA6A-aq5vxp-7LW2js-5dfDDx-m5eqMZ-4Wdc1W-4WCDbE-egUydc-egUwt2-PD4as-E3193n-4fb4R-eh1i11-bW3HK-V1dXHb-egUxZa-XDmj5q-WYDPCC-RHYG9s-R4FUV4-S7zoUX-RHYDSU-S4Z5Qm-R4FvUV-R4FpJt-R24tVu-S4Zn4d-yai6yu-yaoaVg-ysBEVV-Med7Wj-ysBFg4-Lk8QZM-Nzd4XF-22dBmSC-RF2kDm\" target=\"_blank\" rel=\"nofollow noopener\">Flickr<\/a> \/ <a href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/2.0\/legalcode\" target=\"_blank\" rel=\"nofollow noopener\">Licence<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<p>L&rsquo;entra\u00eenement au sac est totalement multi-sports. Cette forme de pratique s&rsquo;adresse aux sports de percussion et plus sp\u00e9cifiquement aux disciplines de boxe.<\/p>\n\n\n\n<p>Nous trouvons ainsi les sports suivants o\u00f9 l&rsquo;entra\u00eenement au sac aura son r\u00f4le \u00e0 jouer :<\/p>\n\n\n\n<ul><li>Boxe anglaise<\/li><li>Kickboxing<\/li><li>Muay thai<\/li><li>Savate ou boxe fran\u00e7aise<\/li><li>Full contact<\/li><li>MMA<\/li><\/ul>\n\n\n\n<p>Cependant, des disciplines comme le karat\u00e9 et le taekwondo trouveraient aussi leur place dans un tel programme au sac de frappe. L&rsquo;id\u00e9e serait d&rsquo;adapter l&rsquo;encha\u00eenement et les distances en cons\u00e9quence. Le travail de puissance serait aussi remplac\u00e9 par du travail de vitesse, mais la structure de base resterait la m\u00eame.<\/p>\n\n\n\n<div class=\"wp-block-image wp-image-5846 size-full\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"640\" height=\"403\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/04\/combat_kyokushinkai.jpg\" alt=\"Combat karat\u00e9 kyokushinkai\" class=\"wp-image-5846\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/04\/combat_kyokushinkai.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/04\/combat_kyokushinkai-300x189.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/04\/combat_kyokushinkai-600x378.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><figcaption>Le karat\u00e9 kyokushinka\u00ef est un art martial o\u00f9 les comp\u00e9titions se gagnent par KO. L&rsquo;utilisation du sac de frappe est donc de mise lors des entra\u00eenements. \/ <a href=\"https:\/\/www.flickr.com\/photos\/97740038@N03\/14180281523\/in\/photolist-nyZxua-nB4EGP-nxeXQo-nB4DEt-nxeVB5-nhNb7A-nz3rm3-nhN3jR-nzhKmM-nB4Bvi-nhNb6W-nxeUDo-puw5fK-qpr4P5-qpjy5M-psvo6E-nz6c63-nB7kWg-psJRjv-nhMWBa\" target=\"_blank\" rel=\"nofollow noopener\">Flickr<\/a> \/ <a href=\"https:\/\/creativecommons.org\/licenses\/by\/2.0\/legalcode\" target=\"_blank\" rel=\"nofollow noopener\">Licence<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<h1 class=\"wp-block-heading\">Ne pas oublier de pratiquer du sparring<\/h1>\n\n\n\n<p>J&rsquo;ai mis en avant les b\u00e9n\u00e9fices de l&rsquo;entra\u00eenement au sac de frappe, maintenant il est important de remettre <strong>l&rsquo;importance du sparring en premier plan<\/strong>.<\/p>\n\n\n\n<p>Si vous souhaitez am\u00e9liorer certaines qualit\u00e9s techniques ainsi que votre condition physique, suivre un programme au sac de frappe vous aidera \u00e9norm\u00e9ment. Par contre, si vous souhaitez am\u00e9liorer votre <strong>niveau en combat<\/strong>, peu importe votre discipline, vous devez pratiquer du sparring, sous toutes ses formes !<\/p>\n\n\n\n<div class=\"wp-block-image size-full wp-image-2331\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"699\" height=\"464\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/08\/iceberge_combat3.jpg\" alt=\"Iceberg et le combat\" class=\"wp-image-2331\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/08\/iceberge_combat3.jpg 699w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/08\/iceberge_combat3-300x199.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/08\/iceberge_combat3-600x398.jpg 600w\" sizes=\"(max-width: 699px) 100vw, 699px\" \/><figcaption>Repr\u00e9sentation des aspects de l\u2019apprentissage d\u2019une technique selon le niveau d\u2019importance \/ <a href=\"http:\/\/www.rcinet.ca\/regard-sur-arctique\/2015\/05\/06\/lallee-aux-icebergs-est-de-nouveau-ouverte-au-canada\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<p>C&rsquo;est primordial, obligatoire et n\u00e9cessaire. Sans cela, il sera impossible de d\u00e9velopper des aptitudes comme le <strong>timing<\/strong>, la r\u00e9action, la <strong>lecture de combat<\/strong>, l&rsquo;analyse, le rythme, et le feeling.<\/p>\n\n\n\n<p>Suivre un programme au sac de frappe est bien, mais on ne doit jamais oublier de garder le combat en ligne de mire.<\/p>\n\n\n\n<p>Pour en conna\u00eetre davantage sur ce sujet, lisez mes deux articles sur <a href=\"https:\/\/www.mmartial.com\/blog\/2017\/12\/03\/apprendre-a-se-battre-sparring\/\" rel=\"\">les secrets du sparring<\/a> et sur <a href=\"https:\/\/www.mmartial.com\/blog\/2017\/08\/25\/apprendre-une-technique-darts-martiaux\/\" rel=\"\">apprendre une technique d&rsquo;arts martiaux<\/a>.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">&nbsp;<\/h1>\n\n\n\n<h1 class=\"wp-block-heading\">Vous n&rsquo;avez pas de sac de frappe ?<\/h1>\n\n\n\n<p>Si vous n&rsquo;\u00eates pas \u00e9quip\u00e9s correctement, je vous conseille le pack RDX qui est une valeur s\u00fbre. Le pack est particuli\u00e8rement int\u00e9ressant, car il offre une corde \u00e0 sauter, des gants de boxe, ainsi que des bandes.<\/p>\n\n\n\n<div class=\"aawp\">\n\n    <div id=\"aawp-tb-6273\">\n\n        <!-- Desktop -->\n        <div class=\"aawp-tb aawp-tb--desktop aawp-tb--cols-2 aawp-tb--ribbon aawp-tb--hide-labels\">\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-3 aawp-tb__data aawp-tb__data--type-custom_text\">\n                                                                <div class=\"aawp-tb-product-data-custom_text\">HAMMER Cobra Ensemble de boxe Noir 28 x 100 cm<\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-3 aawp-tb__data aawp-tb__data--type-thumb\">\n                                                                <div class=\"aawp-tb-product-data-thumb\"><span class=\"aawp-tb-thumb\"><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/41Zw8yvAqSL.jpg\" alt=\"HAMMER Cobra Ensemble de boxe Noir 28 x 100 cm\" \/><\/span><\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-3 aawp-tb__data aawp-tb__data--type-price\">\n                                                                <div class=\"aawp-tb-product-data-price\">Prix indisponible<\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-3 aawp-tb__data aawp-tb__data--type-custom_text\">\n                                                                <div class=\"aawp-tb-product-data-custom_text\">Sac de boxe anglaise (r\u00e9sistant) et gants de boxe.<\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n            \n                \n                <div class=\"aawp-tb__row\">\n\n                    <div class=\"aawp-tb__head\">\n                                            <\/div>\n\n                    \n                        \n                        \n                            <div class=\"aawp-tb-product-3 aawp-tb__data aawp-tb__data--type-button\">\n                                                                <div class=\"aawp-tb-product-data-button\"><a  data-aawp-product-asin=\"B004CYM2QA\" data-aawp-product-id=\"6411\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"HAMMER Cobra Ensemble de boxe Noir 28 x 100 cm\" data-aawp-click-tracking=\"title\" class=\"aawp-button aawp-button--buy aawp-button aawp-button--amazon aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.fr\/dp\/B004CYM2QA?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Acheter sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Acheter sur Amazon<\/a><\/div>                            <\/div>\n\n                        \n                    \n                <\/div>\n\n                    <\/div>\n\n        <!-- Mobile -->\n        <div class=\"aawp-tb aawp-tb--mobile aawp-tb--ribbon aawp-tb--hide-labels\">\n\n            \n                <div class=\"aawp-tb__product aawp-tb-product-3\">\n\n                    \n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-custom_text\">\n                                    <div class=\"aawp-tb-product-data-custom_text\">HAMMER Cobra Ensemble de boxe Noir 28 x 100 cm<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-thumb\">\n                                    <div class=\"aawp-tb-product-data-thumb\"><span class=\"aawp-tb-thumb\"><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/41Zw8yvAqSL.jpg\" alt=\"HAMMER Cobra Ensemble de boxe Noir 28 x 100 cm\" \/><\/span><\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-price\">\n                                    <div class=\"aawp-tb-product-data-price\">Prix indisponible<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-custom_text\">\n                                    <div class=\"aawp-tb-product-data-custom_text\">Sac de boxe anglaise (r\u00e9sistant) et gants de boxe.<\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                        \n                        <div class=\"aawp-tb__row\">\n\n                            <div class=\"aawp-tb__head\">\n                                                            <\/div>\n\n                            \n                                <div class=\"aawp-tb__data aawp-tb__data--type-button\">\n                                    <div class=\"aawp-tb-product-data-button\"><a  data-aawp-product-asin=\"B004CYM2QA\" data-aawp-product-id=\"6411\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"HAMMER Cobra Ensemble de boxe Noir 28 x 100 cm\" data-aawp-click-tracking=\"title\" class=\"aawp-button aawp-button--buy aawp-button aawp-button--amazon aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.fr\/dp\/B004CYM2QA?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Acheter sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Acheter sur Amazon<\/a><\/div>                                <\/div>\n\n                            \n                        <\/div>\n\n                    \n                <\/div>\n\n            \n        <\/div>\n\n    <\/div>\n\n<\/div>\n\n\n\n\n\n<h1 class=\"wp-block-heading\">1. Tout d&rsquo;abord, \u00e9chauffez-vous correctement !<\/h1>\n\n\n\n<p>Faire monter la temp\u00e9rature du corps est <strong>essentiel<\/strong> afin de commencer son activit\u00e9 sportive dans les meilleures conditions et surtout afin <strong>d&rsquo;\u00e9viter certaines blessures inutiles<\/strong>.<\/p>\n\n\n\n<p>Aux alentours de 39\u00b0, votre corps et surtout vos muscles sont les plus <strong>performants<\/strong>. En effet, le syst\u00e8me nerveux, qui est au centre de toute activit\u00e9 sportive est le plus efficace \u00e0 temp\u00e9rature \u00e9lev\u00e9e.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/www.mmartial.com\/blog\/2018\/05\/25\/comment-sechauffer-correctement\/\"><img decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600-2.jpg\" alt=\"Comment s'\u00e9chauffer pour les arts martiaux\" class=\"wp-image-6849\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600-2.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600-2-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>Vos muscles sont aussi plus <strong>\u00e9lastiques<\/strong> \u00e0 <strong>chaud<\/strong> qu&rsquo;\u00e0 froid. Vous r\u00e9duirez donc les risques de claquage, crampes, et d\u00e9chirures musculaires.<\/p>\n\n\n\n<p>Dans notre cas, une simple <strong>mobilisation articulaire<\/strong> de tout le corps, suivi de <strong>5 minutes d&rsquo;exercices cardio-vasculaire<\/strong> seront suffisants. Car le programme comprend un premier round de 3 minutes de mise en train qui permet de terminer l&rsquo;\u00e9chauffement et aussi d&rsquo;inscrire certains mouvements sp\u00e9cifiques \u00e0 la boxe dans le cerveau.<\/p>\n\n\n\n<p>Si vous souhaitez de plus amples d\u00e9tails concernant l&rsquo;\u00e9chauffement, <a href=\"https:\/\/www.mmartial.com\/blog\/2018\/05\/25\/comment-sechauffer-correctement\/\" rel=\"\">lisez mon article sur le sujet<\/a>.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">2. \u00c9tirez vos hanches et vos jambes<\/h1>\n\n\n\n<p>Si vous devez donner des coups de pied circulaires, comme c&rsquo;est le cas pour le programme ci-dessous. Il est imp\u00e9ratif de <strong>pr\u00e9parer et d&rsquo;\u00e9tirer correctement vos hanches<\/strong>.<\/p>\n\n\n\n<p>La qualit\u00e9 et la propret\u00e9 de vos coups de pied d\u00e9pendront grandement de <strong>votre ouverture de hanches<\/strong>. Prenez du temps pour \u00e9tirer vos adducteurs, vos ischios-jambiers, ainsi que les muscles avoisinant votre bassin.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/www.mmartial.com\/blog\/2018\/05\/10\/comment-devenir-plus-souple\/\"><img decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600.jpg\" alt=\"Comment devenir plus souple ?\" class=\"wp-image-6746\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/05\/banniere_600-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>Si vous pratiquez un programme de <strong>boxe anglaise<\/strong>, vous n&rsquo;aurez \u00e9videmment pas besoin d&rsquo;\u00e9tirer vos hanches, ou du moins pas autant. Une simple mobilisation articulaire, ainsi qu&rsquo;une mont\u00e9e en temp\u00e9rature sera suffisante !<\/p>\n\n\n\n<p>Sur l&rsquo;article <a href=\"https:\/\/www.mmartial.com\/blog\/2018\/05\/10\/comment-devenir-plus-souple\/\" rel=\"\">Comment devenir plus souple<\/a>, vous avez un programme de 5 exercices qui vous permettront d&rsquo;\u00e9tirer vos hanches correctement pour la pratique de coups de pied.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">3. Place \u00e0 la pratique !<\/h1>\n\n\n\n<div style=\"box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19); border-radius: 10px; margin: 20px 0px 20px 0px; padding: 20px 10% 20px 10%;\">\n<h2 style=\"text-align: center;\">Programme au sac de frappe n\u00b01<\/h2>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 14pt;\">Dur\u00e9e de chaque round : <strong>3 minutes<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Pause entre les rounds : <strong>1 minute<\/strong> (possibilit\u00e9 de passer \u00e0 <strong>30 secondes<\/strong> pour accentuer le travail cardio-vasculaire)<\/span><\/p>\n<table>\n<tbody>\n<tr style=\"height: 24px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>Round<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>Th\u00e8me de travail<\/strong><\/span><\/td>\n<td style=\"width: 63.8225%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>Encha\u00eenement<\/strong><\/span><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>1<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Mise en train<\/span><\/td>\n<td style=\"width: 63.8225%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Libre<\/span><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>2<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Forme de mouvement<\/span><\/td>\n<td style=\"width: 63.8225%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Direct bras avant + Direct bras arri\u00e8re<\/span><\/td>\n<\/tr>\n<tr style=\"height: 48px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>3<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Vitesse d&rsquo;encha\u00eenement<\/span><\/td>\n<td style=\"width: 63.8225%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Direct bras avant + Direct bras arri\u00e8re + Uppercut bras avant au corps + Crochet bras avant au corps + Crochet bras arri\u00e8re<\/span><\/td>\n<\/tr>\n<tr style=\"height: 48px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>4<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Puissance de frappe<\/span><\/td>\n<td style=\"width: 63.8225%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Low kick jambe avant + Direct bras arri\u00e8re + Crochet bras avant + Middle kick jambe arri\u00e8re<\/span><\/td>\n<\/tr>\n<tr style=\"height: 48px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>5<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Rotation maximale des hanches<\/span><\/td>\n<td style=\"width: 63.8225%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Middle kick jambe avant + Middle kick jambe arri\u00e8re<\/span><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>6<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Distance la plus r\u00e9duite<\/span><\/td>\n<td style=\"width: 63.8225%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Libre<\/span><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>7<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Distance maximale<\/span><\/td>\n<td style=\"width: 63.8225%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Libre<\/span><\/td>\n<\/tr>\n<tr style=\"height: 48px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>8<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Forme de mouvement<\/span><\/td>\n<td style=\"width: 63.8225%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Direct bras arri\u00e8re + Uppercut bras avant au corps + High kick jambe arri\u00e8re<\/span><\/td>\n<\/tr>\n<tr style=\"height: 48px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>9<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Forme de mouvement<\/span><\/td>\n<td style=\"width: 63.8225%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Direct bras avant au corps + Direct bras avant + Direct bras arri\u00e8re + High kick jambe avant<\/span><\/td>\n<\/tr>\n<tr style=\"height: 48px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>10<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Maximum de d\u00e9placements<\/span><\/td>\n<td style=\"width: 63.8225%; height: 48px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Libre \/ Frapper uniquement avec les bras<\/span><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>11<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Fr\u00e9quence de frappe<\/span><\/td>\n<td style=\"width: 63.8225%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Libre<\/span><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 8.98746%; text-align: center; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\"><strong>12<\/strong><\/span><\/td>\n<td style=\"width: 27.19%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Retour au calme<\/span><\/td>\n<td style=\"width: 63.8225%; height: 24px;\"><span style=\"font-family: helvetica, arial, sans-serif;\">Libre<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<\/div>\n\n\n\n<h1 class=\"wp-block-heading\"><a href=\"https:\/\/www.mmartial.com\/Produits\/sac1\/Programme_sac_de_frappe_1.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">PDF imprimable du programme \u00e0 t\u00e9l\u00e9charger ici !<\/span><\/a><\/h1>\n\n\n\n<h1 class=\"wp-block-heading\">&nbsp;<\/h1>\n\n\n\n<h1 class=\"wp-block-heading\">Modifier, adapter les rounds<\/h1>\n\n\n\n<p>Si vous r\u00e9ussissez \u00e0 composer <strong>vous-m\u00eame<\/strong> votre programme au sac de frappe, vous \u00eates en bonne voie. Si cela est encore trop abstrait, continuez \u00e0 suivre des mod\u00e8les comme celui que je propose et \u00e7a viendra avec le temps.<\/p>\n\n\n\n<p>Chaque sport de percussion ne poss\u00e8de pas les m\u00eames r\u00e8gles et les m\u00eames dur\u00e9es de round. C&rsquo;est pour cela qu&rsquo;il est conseill\u00e9 <strong>d&rsquo;adapter<\/strong> votre programme au sac de frappe par rapport \u00e0 vos besoins !<\/p>\n\n\n\n<p>Pour du MMA, faites moins de rounds, mais fixez leur dur\u00e9e \u00e0 5 minutes. Vous d\u00e9composerez ensuite chaque round en deux th\u00e8mes de travail.<\/p>\n\n\n\n<p>Pour du full contact par exemple, vous aurez des rounds de 2 minutes, adaptez-vous donc en cons\u00e9quence !<\/p>\n\n\n\n<div style=\"box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19); border-radius: 10px; margin: 20px 0px 20px 0px; padding: 20px 10% 20px 10%;\">\n<h1 style=\"text-align: center;\">Descriptif des th\u00e8mes de travail<\/h1>\n<p>&nbsp;<\/p>\n<table border=\"0\">\n<tbody>\n<tr>\n<td style=\"width: 29.2947%;\"><strong>Th\u00e8me de travail<\/strong><\/td>\n<td style=\"width: 70.7053%;\"><strong>Description<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Mise en train \/&nbsp;Retour au calme<\/td>\n<td style=\"width: 70.7053%;\">Frapper lentement sans vitesse ni puissance. Il ne doit pas y avoir de coups appuy\u00e9s. Tous les mouvements sont ex\u00e9cut\u00e9s avec souplesse et fluidit\u00e9. Le but de ce th\u00e8me de travail est de faire la pr\u00e9paration physique et mentale des mouvements de boxe, ou au contraire d&rsquo;\u00e9vacuer les tensions avec des mouvements tr\u00e8s rel\u00e2ch\u00e9s.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Forme de mouvement<\/td>\n<td style=\"width: 70.7053%;\">Frapper \u00e0 50% de sa vitesse et puissance maximale. L&rsquo;id\u00e9e est de ne pas d\u00e9penser trop d&rsquo;\u00e9nergie sur vos frappes, mais d&rsquo;avoir tout de m\u00eame un l\u00e9ger impact. Le but de ce th\u00e8me est donc de se concentrer sur les aspects techniques et la justesse technique des mouvements (garde herm\u00e9tique, bonne assise sur les frappes, bon \u00e9quilibre, puret\u00e9 technique).<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Vitesse d&rsquo;encha\u00eenement<\/td>\n<td style=\"width: 70.7053%;\">Se concentrer sur la vitesse, et sp\u00e9cifiquement sur la vitesse d&rsquo;encha\u00eenement des frappes. L&rsquo;id\u00e9e est de r\u00e9duire un maximum le temps de transition entre les frappes de votre encha\u00eenement. Si je pratique un encha\u00eenement de 3 coups, l&rsquo;id\u00e9e est de terminer le plus vite possible son encha\u00eenement de 3 coups.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Puissance de frappe<\/td>\n<td style=\"width: 70.7053%;\">Rechercher un maximum de puissance sur chacune de vos frappes. Il doit y avoir le juste ratio de vitesse et de poids de corps sur vos coups en recherchant \u00e0 d\u00e9gager le plus d&rsquo;explosivit\u00e9 possible.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Rotation maximale des hanches<\/td>\n<td style=\"width: 70.7053%;\">Pour chaque coup de pied, pivoter sur l&rsquo;avant de son pied d&rsquo;appui et effectuer une rotation maximale des hanches \u00e0 chaque frappe. L&rsquo;id\u00e9e est d&rsquo;accentuer au maximum l&rsquo;implication de ses hanches dans ses coups de pied.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Distance la plus r\u00e9duite<\/td>\n<td style=\"width: 70.7053%;\">Frapper en \u00e9tant le plus pr\u00e8s possible du sac. Coller ses gants au sac, fermer un maximum sa garde et utiliser des crochets, des uppercuts et des lowkicks tr\u00e8s courts.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Distance maximale<\/td>\n<td style=\"width: 70.7053%;\">Frapper en \u00e9tant positionn\u00e9 le plus loin possible du sac. Le but est de travailler son allonge. Chercher \u00e0 frapper en conservant son corps le plus loin possible du sac.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Maximum de d\u00e9placements<\/td>\n<td style=\"width: 70.7053%;\">Frapper en se d\u00e9pla\u00e7ant le plus souvent possible. Chercher \u00e0 varier un maximum les types de d\u00e9placements (frontaux, arri\u00e8res, lat\u00e9raux). Effectuer aussi des pivots.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.2947%;\">Fr\u00e9quence de frappe<\/td>\n<td style=\"width: 70.7053%;\">Frapper le plus souvent possible. Frapper \u00e0 50% de sa vitesse et de sa puissance et rechercher \u00e0 produire le plus grand volume de frappes possible.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<\/div>\n\n\n\n<h1 class=\"wp-block-heading\">&nbsp;<\/h1>\n\n\n\n<div style=\"box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19); border-radius: 10px;  margin: 20px 0px 20px 0px; padding: 20px 10% 20px 10%;\">\n<h1 style=\"text-align: center;\">Pour aller plus loin !<\/h1>\n<figure><a href=\"https:\/\/www.mmartial.com\/entrainement-a-la-maison-hometraining\/\" rel=\"\"><img decoding=\"async\" class=\"aligncenter wp-image-7583\" style=\"box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19);\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/07\/Hometraining_logo_600_776.jpg\" alt=\"Hometraining entra\u00eenement \u00e0 la maison\" width=\"580\" height=\"750\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/07\/Hometraining_logo_600_776.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/07\/Hometraining_logo_600_776-232x300.jpg 232w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/><\/a><\/figure><p><\/p>\n<p>&nbsp;<\/p>\n<p>Envie d&rsquo;avoir d&rsquo;autres programmes au sac de frappe ? Rejoignez la plateforme Hometraining.<\/p>\n<p>La plateforme met \u00e0 disposition des s\u00e9ances d&rsquo;entra\u00eenement \u00e0 partir de programmes de sac de frappe (comme ci-dessus), de shadowboxing, de musculation, de stretching et de coordination \/ d\u00e9placements.<\/p>\n<p>Hometraining vous permettra de vous entra\u00eener chez vous et de progresser consid\u00e9rablement, peu importe votre discipline de boxe.<\/p>\n<p>La plateforme vous offre enfin la possibilit\u00e9 de suivre un programme tr\u00e8s structur\u00e9 afin de ne pas rater une miette des diff\u00e9rentes aptitudes \u00e0 d\u00e9velopper en combat.<\/p>\n<p>Hometraining c&rsquo;est 11 s\u00e9ances d&rsquo;entra\u00eenement intensif compos\u00e9es \u00e0 partir de :<\/p>\n<ul>\n<li>1 ROUTINE DE STRETCHING DYNAMIQUE<\/li>\n<li>2 PROGRAMMES DE D\u00c9PLACEMENTS ET DE STABILIT\u00c9<\/li>\n<li>4 PROGRAMMES DE SHADOWBOXING<\/li>\n<li>5 PROGRAMMES DE FRAPPE AU SAC<\/li>\n<li>7 COURTS PROGRAMMES DE RENFORCEMENT MUSCULAIRE AU POIDS DE CORPS<\/li>\n<li>1 ROUTINE DE STRETCHING SOUS FORME DE RELAXATION<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.mmartial.com\/entrainement-a-la-maison-hometraining\/\" rel=\"\"><span style=\"font-family: 'arial black', sans-serif;\"><strong><span style=\"font-size: 18pt;\">OUI, je veux acc\u00e9der \u00e0 la plateforme<\/span><\/strong><\/span><\/a><\/p>\n<\/div>\n\n\n\n<h1 class=\"wp-block-heading\">Conclusion<\/h1>\n\n\n\n<p>Pour en terminer sur ce programme au sac de frappe, je soulignerais encore l&rsquo;importance de s&rsquo;entra\u00eener seul. Pas tout le temps, car nous avons besoin d&rsquo;un professeur\/entra\u00eeneur\/coach, mais s&rsquo;accorder du temps seul, c&rsquo;est se permettre de comprendre les mouvements <strong>par soi-m\u00eame<\/strong>. Et cela offre une connaissance nettement plus riche et nettement plus profonde de votre discipline.<\/p>\n\n\n\n<p>Il est essentiel de comprendre la <strong>logique de fonctionnement<\/strong> d&rsquo;un programme au sac de frappe. De comprendre comment modifier et adapter les th\u00e8mes de travail selon sa discipline de boxe, et aussi comment ajuster les encha\u00eenements qui nous conviennent.<\/p>\n\n\n\n<p>L&rsquo;imagination, la cr\u00e9ativit\u00e9 et surtout l&rsquo;envie de d\u00e9velopper des <strong>aptitudes sp\u00e9cifiques<\/strong> sont les principaux moteurs qui vous permettront de composer un programme profond et int\u00e9ressant.<\/p>\n\n\n\n<p>Je vous souhaite d&rsquo;ores et d\u00e9j\u00e0 un bon entra\u00eenement \u00e0 tous !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Introduction J&rsquo;ai toujours personnellement appr\u00e9ci\u00e9 l&rsquo;entra\u00eenement au sac de frappe. Que l&rsquo;on pratique du MMA, du kickboxing, du muay thai ou de la boxe anglaise, le sac de frappe est un outil essentiel au d\u00e9veloppement du pratiquant. Il y a premi\u00e8rement deux approches essentielles sur l&rsquo;entra\u00eenement au sac de frappe. La premi\u00e8re est celle o\u00f9 <a class=\"read-more-link\" href=\"https:\/\/www.mmartial.com\/blog\/2018\/07\/21\/programme-au-sac-de-frappe-1\/\">   Lire la suite&#8230;<\/a><\/p>\n","protected":false},"author":2,"featured_media":7639,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[206,15,10,5],"tags":[33,52,87,44,31,39,40,35,111,32,50,45,22,36,29,30,120],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme au sac de frappe 1 - Boxer chez soi - MMArtial<\/title>\n<meta name=\"description\" content=\"Programme au sac de frappe con\u00e7u pour les d\u00e9butants et les plus exp\u00e9riment\u00e9s. S\u00e9ance de 12 rounds accompagn\u00e9e d&#039;un PDF imprimable.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mmartial.com\/blog\/2018\/07\/21\/programme-au-sac-de-frappe-1\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme au sac de frappe 1\" \/>\n<meta property=\"og:description\" content=\"Programme au sac de frappe con\u00e7u pour les d\u00e9butants et les plus exp\u00e9riment\u00e9s. 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