Part 02 - Grappeling Development

Tuesday Strength & Conditioning

Training Goal

• Prepare mentally and physically to withstand an attack and overcome the aggressors.

Objectives Part 02

• Expand our effective striking foundation to consistently land clean, effective strikes.

• Enhance our functional strength and stamina to outlast an opponent.

• Continue developing strategies to overcome a larger, stronger opponent.

• Learn to defend the Takedown.

• Learn to affect the Takedown.

• Control the Ground & Pound

Talking Point: It’s probably going to the ground…prepare accordingly.

What do you see here, advantages and disadvantages? Do they know what they are doing? What could they have done differently?

EXP: For educational purpose only! Lots to learn from this clip: - Grabbing certain pieces of armor to manipulate the structure and go for… | Instagram

• “Extended limbs are broken limbs!”

• The Defender uses the Attacker for balance.

• The Attacker trips himself because of the Defender’s continual pressure.

• The Defender scrambles to the [sloppy] RNC.

  What did you see?

***We’ve got MMA Sparring & Bag Gloves Available to Purchase***

5:15-5:45  Strength & Conditioning Circuit  

5:00 Striking Review & Shadowboxing

• We will shadowbox while covering each strike and discussing strategies behind specific combinations.

• Head Movement Drill…Fade, Duck & Slip

  We are improving natural reactions, working distance management and reinforcing the “Make Them Pay” strategy. This drill also warms up the entire body and helps prepare it for more strenuous activity.

  • Rear Uppercut to Lead Slip (from Cross),

  • Lead Slip to Lead Hook,

  • Lead Hook to Fade (from Uppercut),

  • Fade to Cross,

  • Cross to Duck (the Lead Hook),

  • Duck to Rear Uppercut,

  • Rear Uppercut to Lead Slip (the Cross)

Advanced Striking Warm Up

3 Evs x 5 Sts = 15 Rds x 0:40/0:20

Working basic striking combos to loosen up.

Strength & Conditioning Circuit

3 Evs x 5 Sts = 15 Rds x 0:40/0:20

1. Bag Flips,

2. 25 lb Plate Squat Press,

3. 10 lb Plate Throw Press,

4. Shrimps to Technical Stand-Up and

5. Weighted 1,2…

5:50-5:55  Quick Review: Ground & Pound and Escaping the [Pinned] Mount

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We are going to test this. What did you see?

• Get off your back!

• Defend

• Attack & Fight Your Way Out

• Shrimp Out or Bridge, Trap & Roll

• SLAM them into the Earth & SMASH

5:55-6:00  Class Review + Q&A

• Individual Critiques & Improvements

• Questions

REACTION DRILL OVERVIEW:

Based on our continued training, here’s an outline of our [standard] Rection Drill.

• Catch the attack with the Lead Hand.

• Slip to the left and Cross (#2) to the Body, impacting the diaphragm to temporarily disrupt the Attacker’s ability to breath properly.

• Lead Hand Hook (#3) to the Body, impacting the liver area to lower Attacker’s right hand and deter their assault via effective pain application.

  **It’s a #2 Liver shot if you’re orthodox. If you are southpaw, it’s another shot to the diaphragm, with Floating Ribs.

• Lead Hand Hook (#3) to the Head, impacting the Mandibular Angle area to lower Attacker’s right shock the Nervous System, disrupt the assault and begin rendering the Attacker incapacitated.

EXP: Here are some Reaction Combo variants.  1 OR 2 ? My favorite #boxing #repost | Instagram

Variations:

1. 1 Catch, 2 Body, 3 Body, 2 Head

2. 1 Catch, 2 Body, 3 Body, Rear Elbow

3. 1 Catch, 2 Body, 3 Body, Collar Tie to Knees

4. 1 Catch, 2 Body, 3 Body, Collar Tie to Takedown

Check back the day before class for the outline and training references.