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

  • Touch Sparring EXP LINK: Instagram

  • 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 Stretching & Balance Warm Up

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

Focus: Breathing & Proper Positions 

Special Instructions:

• Find a Mat Line TO Work From

  • Odd Rds - Use Line to get to one side or the other of the 1.0

  • Even Rds - Dynamic Stretching 

** #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 with2 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.

  • Or Change-Step and add forward momentum.

• Consider your Defensive Hands

  • Use a variation of the Philly Shell Defense

  • If you are the “Attacker”, use the Shield Defense to receive their countering Jab.

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 Beatdown Combo:1, 1,2,3,4 focused on Rhythm to Dominate Space

• Smooth is Fast…make it look effortless.

  • Develop the structure and motion to maximize potential energy delivery.

    Reference Video: Instagram‍  ‍@chadmendes‍  ‍

• Vary your Targeting Level

  • Strike at specific targets, not just areas.

** Break & Explain **

St02 Power Combo:2,3 (and One More, if you want) focused on Core Power

• Remember that the Cross is your Longest Punch

  • Rotate your shoulders to Engage your Core

  • Set up Attacks

• Vary your Targeting Level

  • Strike at specific targets, not just areas.

** Break & Explain **

St03 Noe Combo: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

• One Give & One Receive Drill: Targeting

  • Plant your Feet

    • Good Fighting Stance

  • Hands High to Receive

  • Control your Breathing

7pm

01:00-01:03  ReCovery & Stretch

01:03-01:23  Tech Sparring - Call Outs

Drill Instructions:

• Divide into #1s & #2s.

• Respond to Call Outs base on your #1 or #2 designation. 

‍   ‍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

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

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

Call Out Options

Defense:

• Philly Shell

• Long Guard

• Shield

• High Guard

Strikes:

• Jabs ONLY

• Specific Targeting

• “Start with a…”

• “Finish with a…”

• Open Distance

• Pressure / Close Distance

• Stand Your Ground

• Clinch

• Find Takedowns

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