If you want to learn more about conditioning training for MMA, then check out Eric Wong's "Ultimate MMA Strength and Conditioning."
Training for MMA requires that you do plenty of different types of workouts. The heavybag workout is a great one that you can use to increase your stamina while striking and to also work on your technique.
When you're looking for a heavy bag to purchase, I recommend getting something that weighs between seventy and one-hundred pounds. A heavier bag can cause some issues if you don't work angles, especially if you hit it while it's swinging toward you. Don't do this with a heavier bag because it's a good way to mess up your wrist. When you're working on the bag, make sure you wrap your wrists and wear proper MMA gloves or could injure your hands, which will curtail your MMA training progress.
After you've prepared for working on the bag, you'll want to start out throwing 1-2 combinations. This consists of a lead jab followed by a rear cross. In an orthodox stance, with your left hand forward, you'd be throwing a left jab and a right cross. This is a powerful combination and something you'll want to work on. When the bag is on its swing back, you can work the left hook. This is a medium range attack that can cause devastating damage, especially if the right cross also lands. It's a great way to finish a fight if you can connect with it.
While you're working on the heavy bag, you'll also want to use your angles and footwork. When doing this, circle around the bag as it swings in different directions so you can always hit it away from you without its momentum making your wrist torque.
You can, in time, make more advanced combinations that'll improve your boxing technique. If you want you can also kick the bag. I recommend working on low kicks and then working your way up as you improve your balance. If you're capable of throwing higher kicks, however, then go ahead. You can mix the kicks into your punching routines as well, but make sure that you continue to work angles while kicking.
A good MMA heavybag program will improve your conditioning and will ready you for a real fight. Keep in mind, however, that hitting a bag isn't much like hitting a person. You'll also want to spar plenty in order to really prepare for a fight: bags do not hit back. You should include several conditioning programs if you want to optimize your workout.
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