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

2 Hour Training Schedule + 15 Minute Cool Down

FOCUS: Driving Forward

6pm

00:00-0:02 Training Brief

*** Circle Up ***

• 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!

  • Gear Check

    • Mouthpiece

    • Proper Gloves

    • Shin Guards

00:02-0:10 Slip to Stay In It Drill

4 Sts ea. @ 0:50/0:10 x 8 Rds + 2:00 Inst. & Gear = 10:00

Partners: Head Movement, Footwork & Targeting

St01 Slip, Pull, Find an Attack from f 1,2 Attack

St02 Slip, Roll & Angle Out from 1,2 Attack

St03 Slip, Pull, Find an Attack from f 2,1 Attack

St04 Slip, Roll & Angle Out from 2,1 Attack

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

00:10-00:30  Defensive Drills

EXP LINK: Learn how to FEARLESSLY Block Punches - YouTube

   Special Instructions:

• Watch the shoulders to see an Attack Coming

• use peripheral vision to See which Limb is Attacking & at WHat Angle 

• Move, Parry or Block  

• Don’t Run, Stand & Defend 

• If you are the Attacker, focus on footwork and targeting

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 Roundhouse Kicks ONLY

Rd03 Defend Straight Punches, Roundhouse Kicks & Knees ONLY

00:30-00:33  HRR & Partner Discussion

00:33-00:53  Combo Drills

EXP LINK: Shift (to Drive Forward) Drill ram w/ firas_zahabi on Instagram.

Special Instructions:

• Trade Combos Back & Forth 

• Focus on Targeting & Blocking

• Start Slow for Form & FLow 

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

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

St01 1,1,2 & Shift … 1,1,2 & Shift focused on Footwork

St02 Rear Roundhouse to Shift, Rear Knee to Shift focused on Driving Forward

St03 1,1,2 & Rear Roundhouse to Shift, 1,1 Rear Knee to Shift focused on Setting Up the Knee

00:53-00:56  ReCovery & Stretch

00:56-01:00  Body Hardening

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

• Face Off Drill: Sending & Receiving Simultaneously

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 + 2:00 Instruction = 20:00

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

St01 Use Shield Defense & Attack ONLY focused on Footwork, Striking Distance & Shielding

St02 Use Philly Shell Defense & Attack ONLY focused on Footwork, Striking Distance & Blocking

Rd03 1:1 Dirty Boxing & Clinch Fighting focused on Balance, Pressure & Finding Shots

• 1:1 = Aggressor uses Body Blocking & Clinches to Control Opponent, as Opponent Pushes Off, Angles In & Out, etc.

• Don’t run from them, Train Close Combat with them.

01:23-01:26  ReCovery & Stretch

01:26-01:56  Controlled Sparring

   Special Instructions:

• #1 Rule...No Headaches

• Agree On & Control Power

  • Train to your 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