#CHTK Self-Defense Class

Tuesday Strength & Conditioning - Focusing on Grappling Balance Muscles

Training Goal

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

Objectives

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

5:15-5:40 Striking Development - Jab, Cross

5:00 Discussing the Talking Point: Jab, Cross

Talking Point: Using the Jab, Cross (1,2)

EXP: How to throw the perfect 1,2 with Tony Jeffries. How to Throw a 1 - 2 / Jab - Cross in Boxing (youtube.com)

Turn your hips to get your weight behind the punches.
Keep your balance by keeping your head in place.
Get your hands back to your face.
- “1 back, 2 back”
Breath…exhale with each punch.
Keep your elbows in…throw the punch in a straight line from your shoulder.
What did you see?

20:00 Striking Development Warm Up

5 Sts x 4 Evs = 20 Rds / 2-Person Team = 10 Rds / 2 Evs ea. x 0:45/0:15

St01 1 Singles focused on Striking Distance & “Stomping the Bug”

St02 2 Singles focused on Punching In a Straight Line, Hip Rotation & “Squishing the Bug”

St03 1,2 Combos focused on Shoulder & Hip Rotation

St04 1,1,2 Combos focused on Footwork & Head Movement

St05 1,2,1,2 Combos focused on Power & Knuckle Placement

5:40-5:55 Strength & Conditioning Circuit

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 Throw Press for Grappling Balance

St02 15 lb Kettle Bell Shove Press for Explosive Power

St03 10 lb Kettle Bell S2S Press for Shoulder Power

St04 10 lb Ball Slam & Sprawl for Core Power

St05 GPB Guard Defense Twists for Grappling Power

5:55-6:00 Personal Rating Chart Overview + Class Q&A

#CHTK Range Day - May