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

6pm

00:00-0:10 Mummy Drill Warm Up

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

Partners: Head Movement, Footwork & Targeting

St01 Move Around the Mummy

St02 Move Around the Jab & Find Targets

St03 Move Around the Cross & Find Targets

St04 Move Around the Mummy & Find Targets

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

00:10-00:30  Defensive Drills

EXP LINK: Learn how to FEARLESSLY Block Punches - YouTube

   Special Instructions:

• #1 Rule...No Headaches

• Use Pace to control Cardio

• Don’t Run, Stand & Defend 

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 Head Kicks ONLY

Rd03 Defend Wall Drills with Hooks & Uppercuts Punches ONLY

00:30-00:33  HRR & Partner Discussion

00:33-00:53  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 Rear Body Kick,2 focused on Rhythm

St02 Rear Body Kick,2, 5,Rear Head Kick focused on Driving Forward

St03 Rear Body Kick,2, 5,Rear Head Kick, 1,Rear Teep focused on Controlling Distance

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 + 2:30 Instruction = 20:00

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

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

St02 Trade 3-Punch Combos focused on Balance & Rhythm

Rd03 Trade Kicks ONLY Combos 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