#CHTK Sparring Night

2 Hour Training Schedule + 15 Minute Cool Down

FOCUS: Driving Forward

Philosophical Sparring Rules

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

Warm Up

0:00-0:02 Training Brief

*** Circle Up ***

  • Announcements

    • Who’s Fighting?

    • Are you training to win … dominate?

      • If you are going to fight the standard 3 Rd x 2:00 Armature fight, you need to be steadily dangerous for 30:00 NONSTOP. That’s a x5 factor. Your cardio and mental focus should never be an issue.

      • We Spar for 30:00 at the end of these sessions.

  • Training Focus - Driving Forward

  • Remind everyone this is Programming of the "Reaction” Brain

Lower Brain – Fast Brain

The Limbic System

  • Reactions based on Heuristics – defined patters in your brain.

Heuristic: a rule or piece of information used in or enabling problem-solving or decision-making

  • The input for reaction is sensory based on either training or nature.  

SAFETY BRIEF & GEAR CHECK

  • Don’t try to win, try to learn.

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.” – Sun Tzu

Focus on your goals, not just the fight.

You are learning…programing your mind…to avoid and deliver damage.

  • Have discipline to regulate pace and power.

  • Stay on your feet!

  • Nail Check

  • Gear Check

    • Mouthpiece

    • Proper Gloves

    GLOVE CHECK

    • Shin Guards

0:02-0:10 Shadowbox & Stretch

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

Focus: Breathing & Proper Positions 
Special Instructions:
  • Be Smooth 
  • Be Precise

St01 1,2,3,4,5,6

  • Feel the Power flow through your Legs

St02 Head Movement ONLY

  • Hands Down & Feet Planted

  • Use your Core

St03 Footwork & Head Movement

  • Balance

  • Create Angles

St04 Free Flow Combos

  • Consider your Sequencing

  • Visualize your Targets

** #CHTK FT joining Sparring Night **

Group the PartneRs

Group Sparring Parters into:

  • “Fighters”

    • Fighters to the front.

  • Experienced

    • In the middle.

  • Newer

    • Toward the back.

Defense

0:10-0:30 Perry & Blocks

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

Focus: Tight Defense / Relaxed Body
Special Instructions:
  • GO SLOW to program

    • Hand-Eye Coordination

    • Muscle Memory

Putting Money in the Bank!!

  • First Two Rds - Defend ONLY
  • Third & Fourth Rds - Counterstrike 
  • Fifth RDS - Back & Forth

    • On St01, use Faints & multiple strikes and varied power to increase difficulty.

      • Find ways to land some.

St01 Perry Straight Punches

  • Small deflection movement that allows you to stay in position as they attack, maximizing your position for Counterattack

  • Don’t overreach or leave yourself open!

    • Keep your elbows pointed down.

    • Catch with your Forearm / Wrist

    • Don’t Pull the Punched Down

  • On the Counterstrike, Slap & Tap

GO SLOW to Develop Reaction Pathways

St02 Blocks for 1,2,3,4,5,6

  • Keep your Defense Tight

  • Look through your Defense

  • Make sure your Stabilize Your Feet

  • Use varied defenses to find Counterstrikes within the Barrage

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:
  • 3 Rds Ea
    • One Rd Ea for 2 Rds
    • 3rd Rd: Back & Forth
    • Last Rd: Trade Combos...Use These
  • 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 1B,1, 4,5,2

St02 Lead LOW Kick, 2,3, Rear Teep

St03 1,3, 2B,6B,2

  • Use the Shield Defense to deliver your strong-side attack.

0:53-0:55 HRR & Partner Discussion

Body Hardening

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.”

– Khalil Gibran

0:55-1:00 Arms Up Drills

4 Rds @ 0:50/0:10 + 1:00 Instruction = 5:00

Special Instructions:

  • One Giving

  • One Receiving - Hands Up

  • Plant your Feet

  • Good Fighting Stance to Give

  • Control your Breathing

Odds: Torso ONLY with NONSTOP Rhythm‍

Evens: Torso ONLY with NONSTOP Finding Shots

  • Move around like you’re sparring.

1:00-1:03 HRR & Partner Discussion

Technical SpaRring

1:03-1:23 Tech Sparring Drills

3 Sts x 2 Evs = 6 Rds @ 2:00/1:00 + 2:00 Instruction = 20:00

Special Instructions:

St01 Lead Hand ONLY focused on Footwork, Striking Distance & Philly Shell Defense…Slip, Parry & Block

  • Use two and three punch combinations.

St02 Rear Hand ONLY focused on Footwork, Striking Distance & Sheild Defense…Slip, Roll & Block

  • Remember, your 2 [Cross] is your longest punch.

Rd03 Control the Space focused on Footwork, Stability & Attack Angles…Get Pushy

  • Use the neon markers to identify “Space”.

1:23-1:25 HRR & Partner Discussion

Open SparRing

1:25-2:00 Sparring Rounds

9 Rds @ 3:00/1:00 = 35:00

Special Instructions:

  • NO Headaches

  • Agree On Power

  • Agree on Type of Spar

  • Don’t try to Win, try to Learn

  • Stay Relaxed & Loose

  • Control your Emotions

  • Control your Breathing

  • Work Angles, don’t Run

** Bonus Work **

10th Rd Spar - Fight Tired

“You never know how strong you are, until being strong is your only choice.”

– Bob Marley

Strength is revealed in adversity.

02:00-02:05  Shadowboxing Cool Down

5 Rds @ 0:50/0:10 = 5:00

You will be tired so focus and make it look good!

Things to work on…

  • 1-6 Striking Ladder focused on Form & Footing

  • Roll & Uppercut focused on Angle of Attack

  • Same-side Finish & Roll focused on Strategic Combos

  • Start with a Kick focused on Knee Position & Hip Power

  • Dynamic Flow focused on Smoothness

  • Head Movement ONLY focused on Balance

   ‍

Be Mindful of…

  • Being Smooth

  • Having Good Footwork

  • Having Good Head Movement

  • Throwing Clean Strikes

02:05-02:15  Stretching Cool Down

10 Rds @ 0:50/0:10 = 10:00

 Use Dynamic Stretches & Static Holds