>>76253302 (OP)
-technique.
Stand with feet slightly wider than shoulder width diagonally towards your opponent, lead foot points forward, rear feet points out diagonally.
Fists at chin height, forearms point straight down.
Slight bend at knees and hips stay below shoulders.
When you hit make sure to begin your punch by moving the hand first, almost like doing a tricep pullndown, elbow follows but make sure you don't flare out your elbows, imagine you're holding something under your armpit you don't want to drop, return fist to the same position.
When you strike with lead punches, take a step forward , back foot follows, when you strike with rear arm, push from your rear leg, rotate your hips, shoulders rotate so your rear shoulder ends in front, don't flare out your elbow, extend at the elbow like you're doing a tricep pulldown.
Look up the following concepts on youtube.
Business hours, traffic lines, guard manipulation, give and take.
even if you suck being aware of these concepts puts you several levels above any beginner.
-training.
You can actually maintain the exact same bodybuilding programs you might currently do but you need to do slow eccentrics and fast explosive concentrics in every rep and this will build athletism.
Do some plyometrics before weights and cardio after weights.
For cardio jog at a moderate pace for 1-2 minutes and then sprint all out for 10-30 seconds, then go back at the jogging pace and repeat for however long you can, super intense but best way to do cardio.
For equipment you don't really need anything but if you must a double end bag or a cobrabag are the best investment possible so you learn timing and precision, you don't even need to think about it, just hit it.
A sandbag never hurts but that's it.
