The Body Opponent Bag or BOB is a one-of-a kind freestanding punching bag used by martial artists, self-defense students, fitness enthusiasts and men and women of all ages. Unfortunately, most people don't know how to unlock the hidden training features of this unique workout bag.

In this one-of-a-kind book, world-renowned martial arts expert, Sammy Franco teaches you the many hidden training features of the body opponent bag (BOB) that will improve your self-defense skills and accelerate your fitness and conditioning.

• Speed
• Timing
• Coordination
• Punching and kicking accuracy
• Endurance
• Target distancing
• Muscle tone
• Cardiovascular conditioning
• Anger management
• And much more...

• Benefits of body opponent training
• Setting up the BOB
• Moving the BOB
• Safety tips
• Body opponent bag training gear
• Proper hand wrapping techniques
• Injury free punching techniques
• Hand, wrist, and forearm training
• Fighting stances
• Mobility and footwork
• Body opponent bag targets
• Kicking techniques
• Punching techniques
• Grappling techniques
• Three training methodologies (proficiency, conditioning, and street training)
• Time-based workouts
• Punching and kicking combinations
• Weapons training on the BOB
• BOB grappling drills
• Ground fighting with BOB
• Dozens of workouts that will challenge you for years to come
• And much, much more

With detailed photographs, step-by-step instructions, and dozens of unique workout routines, The Complete Body Opponent Bag Book is the authoritative resource for mastering this lifelike punching bag. Whether you are a beginner, intermediate or advanced practitioner, The Complete Body Opponent Bag Book is an invaluable training resource that you'll refer to again and again.