Before Class  

LINK - Warm Up Like a Pro ;)

  • Warm Up on the Bags

    • Work Striking Drills & combos on the variety of bags.

    • Use specific bags to hone specific skills…ask if you’ve got questions.

  • Jog to the Mall

    • Great for the legs and lungs!

    • It’s about 1.5 miles roundtrip.

    • Add sprinting intervals to increase cardio & strength training.

      • Enhances natural HGH production…good for you!

    • Add reverse [uphill] runs to increase balance, agility and hip/glut area strength.

  • Find Training Partners

    • This is not a “new guy with an advanced guy” kind of training.

    • Train with someone near your level.

      • That helps maximize each individuals training time, at every level.

      • Agree on Fighting Style & Gloves

    • If you’re not ready, get trained up w/ Coach Tracy to establish Fundamentals and a Cardio Base.

      • Bag Work to learn Strikes 1 - 6, Basic Kicks, Kinetic Linking, & Striking Distance

      • Pad Work to learn Footwork & Distance Management

      • Touch Sparring to learn Shoulder Reading & Emotion Control

  • Be Ready to GO by 6pm

    • Be Hydrated

    • Gear Up: Gloves, Shin Guards & Mouthpiece

    • Standing with your Training Partner(s)

    • Starting promptly @ 6pm

#CHTK Sparring Night

2 Hour Training Schedule + 15 Minute Cool Down

FOCUS: Driving Forward

Warm Up

0:00-0:02 Training Brief

*** Circle Up ***

  • Announcements

  • Training Focus

  • Safety Brief & Gear Check

    • Don’t try to win, try to learn.

    • Have discipline to regulate pace and power.

    • Stay on your feet!

    • Nail Check

    • Gear Check

      • Mouthpiece

      • Proper Gloves

      • Shin Guards

0:02-0:10 Shadowbox & Stretch

2 Sts x 4 Evs = 8 Rds @ 0:50/0:10 + 2:00 Instructions & Gear = 10:00

Focus: Breathing & Proper Positions 
Special Instructions:
  • Find a Mat Line TO Work From
    • Odd Rds - Use Line to get to one side or the other of the 1.0
    • Even Rds - Dynamic Stretching 

** #CHTK FT Joining MAOW Thursday Sparring Night **

Defense

0:10-0:30 Slip & Counter Drills

2 Sts x 2 Evs ea. = 10 Rds @ 1:30/0:30 + 2:00 Instruction = 20:00

Partners: Head Movement, Footwork & Targeting
Special Instructions:
  • GO SLOW to program

    • Hand-Eye Coordination

    • Muscle Memory 

  • First Rd - Defend ONLY
  • Second RD - Defend & Counter
  • Last RD - Back & Forth 
  • Find a Mat & Face Off
    • Stay within one Mat - So you Can't Run

St01 Slip, Slip from 1,2 Attack and Counter-attack with2 + TWO focused on Rhythm

  • Vary Rhythm and Elevation

  • Consider your Defensive Hands

    • Use a variation of the Shield Defense

    • The most likely “next strike” is their 3, Defend for the Lead Hook

St02 Pull & Roll from 1,4 Attack and Counter-attack with 3 + TWO focused on Core Power

  • You are using the Parry to cause them to fully extend their Jab, maximizing their Terminal Velocity

  • Plant your Feet & Engage your Core, maximize your Structural Stability

    • Make them run into a wall.

    • Or Change-Step and add forward momentum.

  • Consider your Defensive Hands

    • Use a variation of the Philly Shell Defense

    • If you are the “Attacker”, use the Shield Defense to receive their countering Jab.


0:30-0:33 HRR & Partner Discussion

Combos

0:33-0:53 Driving Forward Combos

10 Rds @ 1:30/0:30 + 2:00 Instruction = 20:00

Partners: Head Movement, Footwork & Targeting
Special Instructions:
  • Back & Forth 
  • Find a Mat & Face Off
    • Stay within one Mat - So you Can't Run

Considerations:

  • Vary Rhythm and Elevation

  • Consider your Defensive Hands

  • Shove Them Off to create distance

St01 2 ,3 Rear Knee

St02 Lead Leg LOW Kick, 4, 5, 2

St03 1, 2, 3, Rear Leg Roundhouse

  • Kick Elevation is determined by Striking Distance

0:53-0:55 HRR & Partner Discussion

Body Hardening

0:55-1:00 Arms Up Drills

2 Rds ea. @ 0:50/0:10 + 1:00 Instruction = 5:00

Special Instructions:

  • One Gives & One Receives

  • Plant your Feet

  • Hands High to Receive

  • Good Fighting Stance to Give

  • Control your Breathing

Ev01 Torso ONLY with NONSTOP Rhythm‍ ‍

Ev02 Torso & Legs with Varied Power

1:00-1:03 HRR & Partner Discussion

Technical SpaRring

1:03-1:23 Tech Sparring Drills

3 Sts x 2 Evs = 12 Rds @ 2:00/1:00 + 2:00 Instruction = 20:00

Special Instructions:

St01 Jabs ONLY focused on Footwork, Striking Distance & Shielding

 

St02 Use Shield Defense & Attack ONLY focused on Footwork, Striking Distance & Shielding

 

Rd03 Use Philly Shell Defense & Attack ONLY focused on Footwork, Striking Distance & Blocking

1:23-1:30 HRR & Partner Discussion