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.

  • Standing with your Training Partner(s).

  • Have your gear out and near.

  • Mouthpiece in, mouth shut.

  • Start Shadowboxing @ 6pm

2 Hour Training Schedule + 15 Minute Cool Down

6pm

00:00-0:05 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 **

00:05-00:10 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]

• EXP: Sparring should be playful, by Jon Jones.

00:10-00:30  Combo Drills

Special Instructions:

• Trade Combos Back & Forth 

• 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 1,6, Pull, Power 2,3, Rear Roundhouse focused on Rhythm

Jab (1), Rear Uppercut to disrupt their advance and get their hands up. Then Pull to avoid counter-strikes and load for Power 2. Cross (2) from the loaded stance and move in to Lead Hook (3), closing distance and delivering power around the opponent’s defenses. Follow up with a Rear Roundhouse kick to their leg, diaphragm or head, depending on range. REFERENCE

St02 Lead Teep, 2,3 Rear Push Kick focused on Driving Forward

Lead Teep to disrupt their advance and bring their hands down. As you drive forward, Cross (2) snap their head back and bring their hands up, then Lead Hook (3) to deliver power around the opponent’s defenses. Finish with a Rear Push Kick to force them back.

St03 1,1, 6,3, Level Change,4B,3B, Level Change,2 focused on Core Power

Double Jab (1) to disrupt, measure and bring their hands up. Rear-hand Uppercut (6) to get their head up and advance on opponent. Then Head-hand Hook (3) to keep their hands up and deliver power. Finish them by chopping them down…Level Change as you rear-hand Hook (4) to the body, lead-hand Hook (3) to the Liver, Change Levels [exploding up] and smash through with a powerful Cross (2).

00:30-00:33  HRR & Partner Discussion

00:33-00:53  Defensive Sparring

EXP LINK: Learn how to FEARLESSLY Block Punches - YouTube

   Special Instructions:

• #1 Rule...No Headaches

• 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 Defend Straight Punches ONLY

Rd02 Defend Hooks & Uppercuts Punches ONLY

Rd03 Defend Kicks ONLY

00:53-00:56  ReCovery & Stretch

00:56-01:00  Body Hardening

4 Rds x 0:40/0:20 = 4:00

• Opposing Alternating Body Uppercuts

7pm

01:00-01:03  ReCovery & Stretch

01:03-01:23  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 2 Evs = 6 Rds x 2:00/1:00 + 2:30 Instruction = 20:00

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

St01 Jabs (1s) ONLY focused on Footwork & Striking Distance

St02 3-Punch Combos focused on Balance & Rhythm

Rd03 Kicks ONLY focused on Balance & Striking Distance

01:23-01:26  ReCovery & Stretch

01:26-01:56  Controlled Sparring

   Special Instructions:

• #1 Rule...No Headaches

• Agree On & Control Power

  • Train to tour Competency Level

• Use Pace to control Cardio

5 Rds x 3:00/1:00 Instruction = 20:00

• Very Your Pace & Power

• Use Combinations…Two Strikes or More

• Counter-strike to Escape Pressure

• Find Ways to Get Inside (and Set Up Takedowns)

01:56-02:00  Recovery & Debrief

   Special Instructions:

• What did you like?

• What didn't you like? 

• What would you like to see in the future? 

• QUestions?

** BONUS TRAINING **

02:00-02:05  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

02:05-02:15 Post-Workout Stretch

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