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#MAOW Sparring Night

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 Shadowboxing Warm Up

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

Focus: Head Movement, Footwork, Form & Defensive Hands
Special Instructions:
  • Find a Mat Line TO Work From
    • Odd Rds - Use Line to Work Striking Distance
    • Even Rds - Use Line to Work Striking Angles

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

00:10-0:30 Slip & Counter Defense Drills

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:
  • First Four Rds - Two Rds Ea Drill B&F
  • Last Four Rds - One Rd Ea Drill Defend & Counter ONLY 
  • Find a Mat & Face Off
    • Stay within one Mat - So you Can't Run

St01 Slip, Slip from 1,2 Attack and Counter-attack with 2 focused on Rhythm

  • Vary Rhythm and Elevation

  • Consider your Defensive Hands

    • Use a variation of the Shield Defense

    • The most likely “next strike” is their 3, Defend for the Lead Hook

St02 Slip & Parry from 1 Attack and Counter-attack with 1 focused on Core Power

  • You are using the Parry to cause them to fully extend their Jab, maximizing their Terminal Velocity

  • Plant your Feet & Engage your Core, maximize your Structural Stability

    • Make them run into a wall.

  • Consider your Defensive Hands

    • Use a variation of the Philly Shell Defense

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 Noe 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. Noe 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

4 Rds @ 0:50/0:10 = 4:00

  • Give & Take Drill: Simultaneous [opposing side] Body Punches

    • Plant your feet.

    • Focus on specific targets.

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

  • Vary 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

Previous
February 26

Ladies’ Self-Defense Class