I do Muay Thai for fitness. I am a middle-aged "recreational" athlete, so not going to fight. It occured to me that so much fight training is based on glycolytic training (30 sec to two min. periods and doing calisthetics before skill work, which does not really make sense) but this may not be the way to train scientifically. When I have free time on the heavy bag, for example, how should I train? I occurs to me that I should do five full power Thai roundhouse kicks and then take a rest break. Maybe every minute on the minute for ten minutes. However, that is quite low volume for martial arts. We normally do 20 or 30 reps but you start to get a real burn after a while. I have done up to 50 reps on the pads but at a certain point after 30 most people are kicking like a little girl. This is definitely common practice in traditional gyms but not good exercise science in my opinion. So, how would you structure your free time heavy bag work using StrongFirst principles if you were training for skill and health rather than competitive fighting? I think competitive fighters need to learn to push through the lactic pain to win but this is not optimal according to plan endurance and the combat course I would guess.