The shadow boxing Bryan was talking about is great. Dan Gable, wrestling great, used to train very hard, then went home and practiced hand fighting in his basement. He said he would train, and when he could "see" his opponent ending his workout, Gable would keep on. Excellent.
About Rick's question, personally, I would skip the speed bag. It is a good shoulder conditioner, but not much else. Top and bottom bag is good. I used to do a bunch of rounds on the heavy bag, starting with double sticks, then stick and dagger, switch hands, single stick, switch hands, double dagger, single dagger, switch hands, then on to the emptyhands. I did 2 minute rounds without a break. I would then do punching, then elbows, then knees, then kicks, punches and kicks, elbows and knees, everything together, then headbutts, eye and groin strikes, clinch, takedowns, then one last 4 minute round of everything together. If you can take the bag down, do so and work your ground mobility. Use your imagination, and work on those things you need the most work on.
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"If you want to learn how to fight, you must practice fighting against someone who is fighting back!" Burton Richardson
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