Becoming a Pro Fighter: The Training Regimen Some days I’m going to spend time on the heavy bag (or in the laboratory as I like to call it), and other days I’ll spend my time working on the focus mitts. My friend Shannon helps me out with that—despite only doing it for a short time she’s the best mitt holder I’ve ever had. Hopefully as I progress I’ll be spending more and more time with my coachs and getting a lot of quality sparring in.