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 ***

• 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

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

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

Partners: Head Movement, Footwork & Targeting

Special Instructions:

• Find a Mat & Face Off

• Stay within one Mat - So you Can't Run

St01 Slip, Pull, Roll Find from 1,2,3 Attack and Counter-attack with 1-Body,2

St02 Slip, Roll, Roll & Angle Out from 2,1,4 Attack and Counter-attack with 4-Body,3

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

00:10-00:30  Defensive Drills

EXP LINK: Learn how to FEARLESSLY Block Punches - YouTube

   Special Instructions:

• Find a Line & Face Off

• Stay within one Foot of the Line - So you Can't Run

• 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 Lead Strikes ONLY

Rd02 Defend Rear Strikes ONLY

Rd03 **Trade Back & Forth** Defend 6, 3, 2, Rear Kick (Your Choice)

00:30-00:33  HRR & Partner Discussion

00:33-00:53  Combo + One More 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 1,2 Combo Drill: 1,1,2 & One More focused on Rhythm

St02 Lead Hand Drill: 5,6,1 & One More focused on Getting Your Head Off Center

St03 Noi Drill: Lead Teep, [Angled] Body-3, 2, [Angled] Body-3, Rear Kick (Your Choice) focused on Rhythm to Keep Them Busy

• It is the “melee” nature of this combination that makes it effective. Noi keeps the opponent busy defending as he picks apart specific targets.

  • i.e.

    • Liver to Damage Their Core

    • Face to Keep Their Hands Up

    • Dyaphram to Take Their Wind

    • Leg to Take Their Balance, Base & Attack Speed

      • He reinforces these with regular Range Retaliation Rear Kicks

00:53-00:56  ReCovery & Stretch

00:56-01:00  Body Hardening

2 Evs ea. = 4 Rds @ 0:50/0:10 = 4:00

• Take It Drill: Hands Up & Your Whole Body is Game

  • Drilling partner works Body / Leg Combos

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 Long Guard Defense & Attack ONLY focused on Footwork & Striking Distance

Long Guard

• Common in Muay Thai

• Lead hand extended to frame and control distance

• Rear hand protects head

Strength: Great against clinch entries and aggressive punchers
Weakness: Requires good timing and distance awareness

St02 Use High Guard Defense & Attack ONLY focused on Footwork & Striking Distance

High Guard

• Classic tight guard with both gloves protecting temples

• Elbows tucked to protect body

• Common in Dutch kickboxing and Muay Thai

Strength: Durable and beginner-friendly
Weakness: Can block vision and invite pressure

Rd03 Jabs ONLY focused on Footwork, Striking Distance & Shielding

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