Tuesday Strength & Conditioning - Hooks & Headbutts
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 - Hooks & Headbutts
5:00 Discussing the Talking Point: Hooks & Headbutts
Talking Point: Using Hooks (3s & 4s)
Why throw Hooks?
When do you throw Hooks?
What results should I expect?
What should I do next?
Advantages and disadvantages?
Palm Strike Option
EXP: How to throw the Lead Hook, with Tony Jeffries. How to Throw a Lead Hook | 4 Variations of Lead Hook (youtube.com)
Turn your hips to get your weight behind the punches.
Elbow and transfer your weight forward.
“Squash the Bug” and “Smash the Mug”.
Pull back and sit back for follow-through.
Breath…exhale with each punch.
Recoiled and ready to throw a Cross or Rear Elbow.
What did you see?
Talking Point: Using Headbutts
Why throw Headbutts?
When do you throw Headbutts?
What results should I expect?
What should I do next?
Advantages and disadvantages?
EXP: Headbutts, with Stay Safe Martial Arts. Use Your Head, Not Your Fists - YouTube
Good angle of attack for a taller attacker.
Good when they are close and closing distance.
Good when my hands/arms are tied up.
Elbows are a great follow-up strikes.
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 3 Singles focused on Striking Distance & “Stomping the Bug”
St02 4 Singles focused on Hip Rotation & “Squishing the Bug”
St03 3,2 Combos focused on Shoulder & Hip Rotation
St04 4,Rear Elbow Combos focused on Solid Footing & Smashing Power
St05 1,2,3,4,Rear Elbow Combos focused on Perfect Punches & 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 Class Q&A
Individual Critiques & Improvements
Questions