Before Class:

• 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 a Training Partner(s)

  • 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 & 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.

  • Standing with your Training Partner(s).

  • Have your gear out and near.

  • Mouthpiece in, mouth shut.

  • Start Shadowboxing @ 6pm

1 Hour 55 Minute Training Schedule

6pm

00:00-0:10 Shadowboxing & Dynamic Stretching Warm Up

NONSTOP @ 1:00 Int of Odd & Even x 10 Rds = 10:00

Odds: Shadowboxing & Evens: Dynamic Stretching 

• 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

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

00:10-00:15 Gear Up, Listen Up & Stretch

Gear Up

• 16oz or 8oz Gloves

• Shin Guards

• Mouthpiece

• Cup [Optional]

Be a Good Partner

• Agree to the Power Level

• NO Headaches

• Work the Drills

• Stay Relaxed [Control Your Emotions]

00:15-00:35 Partner Drills

Special Instructions:

• Focus on Targeting & Blocking

• Start Slow for Form & FLow 

3 Sts x 2 Evs ea. = 12 Rds x 1:00/0:30 + 2:00 Instruction = 20:00

** Developing Hand-Eye Coordination, Muscle Memory & Flow **

St01 1,2,3, Rear-leg Roundhouse focused on Rhythm

Jab (1), Cross (2) to disrupt their advance and get their hands up. Then move in and strike with a lead-hand Hook (3) to close distance and deliver power around the opponent’s defenses. Follow up with a real-leg Roundhouse kick to their leg, diaphragm or head.

St02 6, 1,4, Change-step, Rea-leg Roundhouse focused on Shoulder & Hip Movement for Power

Rear-hand Uppercut (6) to disrupt their advance and get their head up/out of a defensive position. Then Jab (1) to measure and rear-hand Hook (4) to close distance and deliver power around the opponent’s defenses. As they move back, to escape Striking Distance, change-step toward them to maintain distance, then rear-leg Roundhouse kick to their inner-thigh, torso or head.

St03 1,5,2, 6B, Level Change, 3B, Level Change,2,3 focused on Core Power

Jab (1) to disrupt, measure and bring their hands up. Lead-hand Uppercut (5) to get their head up and advance on opponent. Then Cross (2) to suppress [walk through] opponent with optimal speed, power and reach. Finish them by chopping them down, rear-hand Uppercut (6) to the body, change levels with your legs and lead-hand Hook (3) to the Liver, change levels [exploding up] and smash through with a powerful Cross (2), Hook (3) combo.

00:35-00:40  HRR & Partner Discussion

00:40-01:00  Defensive Drills Sparring

   Special Instructions:

• #1 Rule...No Headaches

• go light...Be Playful to Learn!

  • This will allow for a less stressful, more fluid sparring round…relax your mind.

• Use Pace to control Cardio

3 Sts x 2 Evs ea. = 12 Rds x 1:00/0:30 + 2:00 Instruction = 20:00

** Developing Hand-Eye Coordination, Neural Pathways & Muscle Memory **

St01 Blocking w/ Lead Hand ONLY focused on Shielding & Shoulder Blocking

St02 Blocking w/ Rear Hand ONLY focused on Catching & Head Movement

Rd03 Head Movement ONLY focused on Balance & Tight Misses

7pm

01:00-01:05  ReCovery & Stretch

01:05-01:25  Tech Sparring

   Special Instructions:

• #1 Rule...No Headaches

• go light...Be Playful to Learn!

  • This will allow for a less stressful, more fluid sparring round…relax your mind.

• Use Pace to control Cardio

3 Sts x 4 Evs = 12 Rds x 1:00/0:30 + 2:00 Instruction = 20:00

** Developing Hand-Eye Coordination, Neural Pathways & Muscle Memory **

St01 Trade Combos focused on Shielding, Shoulder Blocking & Footwork

St02 Attack the Legs focused on combos to set up Leg Kicks

Rd03 Start or Finish w/ a Kick focused on Balance, Footwork & Striking Distance

For Advanced or MMA Rounds Go: 

NONSTOP @ 3 Sts x 2 Evs ea. = 12 Rds x 1:00 Standing / 0:30 Clinch or Ground + 2:00 Open Finish = 20:00

01:25-01:30  ReCovery & Stretch

01:30-01:40 Body Hardening

NONSTOP 5 Rds ea of Odd & Even = 10 Rds x 0:55/0:05 = 10:00

• 4:00 Core

• 1:00 Legs

01:40-01:45  Shadowboxing Cool Down

NONSTOP 5:00

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

   Special Instructions:

• Be Smooth

• Good Footwork 

• Head Movement

• Clean Hands

01:45-01:55 Post-Workout Stretch

NONSTOP 10 Rds x 1:00 Holds = 10:00