Part 02 - Grappeling Development
Tuesday Strength & Conditioning - Focusing on Grappling Balance Muscles
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: How to throw a Hook
Why throw a Hook?
When do you throw a Hook?
What results should I expect?
What should I do next?
Advantages and disadvantages?
EXP: A drill I like to use to get people out of the habit of throwing their hook off the front leg. - I’m not saying we’re NEVER gonna throw a… | Instagram WARNING: Explicit Language (“F” word use in clip)
Use footwork to get inside and recoil your delivery system…sit on the recoil.
Release the tension and “punch with your shoulder as you stomp into range.
With your elbow high, “squash the bug” with your (same side) stomping foot, just before you connect.
With your elbow high, “smash the mug” into their ear, connecting with your top two knuckles.
Pull the back slightly into your follow-through and “rip their head off”.
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
2:00 Discussing the Talking Point: Hooks
3:00 of Shadowboxing / Clinch Drill Combo
3 Rds x 1:00/0:00 (Non-Stop) Odd & Even
Odds Shadowboxing & Evens Clinch Drill
30:00 S&C Workout
15:00 HIIT Striking Warm Up
5 Sts x 6 Reps = 30 Rds / 2-Person Team = 15 Rds / 3 Reps ea. St 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 Sitting Hooks Drill Focused on Recoil & Explosion
St04 VBOB Clinch Fighting
St05 GPB Smash from the Guard
15:00 Strength & Conditioning Circuit
5 Sts x 6 Reps = 30 Rds / 2-Person Team = 15 Rds / 3 Reps ea. St x 0:20/0:30
St01 BOSU 25 lb Plate Rainbow Press for Balance
St02 35 lb Plate Alt. Uppercut Press
St03 10dbs Weighted 1,2… Focused on Core Strength
St04 MTB 10 lb Ball Lying Russian Twist
St05 GPB S2S Guard Shoot & Scramble, Shrimps to Technical Stand-Up
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
Individual Critiques & Improvements
Questions