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***
5:15-5:50 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)
2:00 of Shadowboxing
3:00 of Clinch Drill
15:00 HIIT Striking Warm Up
5 Sts x 6 Reps = 30 Rds / 2-Person Team = 15 Rds ea. x 0:20/0:30
Key phrase is “High Intensity”. Go hard and focus on breathing during HRR.
St01 DEB 1,2… Fast
St02 MTB Legs ONLY
St03 AQB PT Focused on Footwork & Head Movement
St04 VBOB Clinch Fighting
St05 GPB Shoot & Smash
15:00 Strength & Conditioning Circuit
5 Sts x 6 Reps = 30 Rds / 2-Person Team = 15 Rds ea. x 0:20/0:30
St01 GPB Shoot & Scramble,
St02 25 lb Plate X Press - BOSU for Balance,
St03 10 lb Plate Throw Press,
St04 Shrimps to Technical Stand-Up and
St05 Weighted 1,2… Focused on Core Strength
5:50-5:55 Reaction Drill Review: Block, Disrupt, Attack
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 Catch, 2 Body, 3 Body, 2 Head
1 Catch, 2 Body, 3 Body, Rear Elbow
1 Catch, 2 Body, 3 Body, Collar Tie to Knees
1 Catch, 2 Body, 3 Body, Collar Tie to Takedown
5:55-6:00 Personal Rating Chart Overview + Class Q&A
Explanation of the Personal Rating Chart and larger Preparedness Tool
Individual Critiques & Improvements
Questions