MMA Fight Videos

With Focus Mitts:

- Against a wall or in the corner of the ring:  Feeder throws 1, 2, and 3 punch combinations.  Striker just covers, remembering to keep their eyes open and to focus on the center of the chest.

- Non-Stop Cross, Cover, Counter Cross + Hook, Cover, Counter Hook.  Start very slowly until you develop a rhythm, then gradually increase your speed.  Once the rhythm is broken, start slowly again and build. Repeat 3 min Round

- Against a wall or in the corner of the ring:  Feeder throws 1, 2, and 3 punch combinations.  Striker just covers, remembering to keep their eyes open and to focus on the center of the chest.

- 1-6 with Feeder Countering  Opposite side following every combination, Striker then Cover and Counters Cross, Hook, Cross or Hook, Cross, Hook depending upon the Counter Thrown by the Feeder

With Thai Pads:

- Superman Punch: 

- Superman Punch- Feeder Fades Back – Striker Lands on the left foot then steps with the right foot and throws the left middle kick as the Feeder counters with the cross.

With Focus Mitts:

-1-6 and 1-3 plus Headcovers and Counters

With a Kick Shield:

-Inside Low Kick - Replacing the left foot with the right foot kicking up at a diagonal, through the leg, to square up your opponent and put them on their heels.  We are kicking at a diagonal in an effort to open up their hips, therefore it is not necessary to turn you hip all the way over when throwing this kick.  For this particular drill, we are using it to set up other combinations.

With a Kick Shield and one Focus Mitt:

-Combination:  Inside Low Kick> Right Cross:  Use the Inside Low Kick to square up your opponent and follow with the Right Cross

-Same as previous, now add a Jab or Double Jab prior to the Inside Low Kick (to hide the switch or step). 

If opponent steps in and ducks:
-Same as previous, now feeder will duck on the Right Cross scoop the head when withdrawing the right hand and throw the right knee, as you pull the right hand in to deliver the knee switch full plum.  Keep the left hand home until that time, pull the head to your left hand.  Do not extend both hands at the same time and leave yourself exposed.

If opponent retreats:
-Same as previous, now add Left Middle Kick following the Cross.  *You can step with the Cross, to cover the distance if they fade back or switch and step out off of the Cross if they hold their ground.
 

Single Counters off of Headcovers: (with Focus Mitts)

-Feeder throws one of two strikes: Right Cross or a Left Hook while Striker Covers and Counters with the same. 

*Make it a 3 minute round with 1 minute intervals: Minute 1 Feeder throws a single strike, Minute 2 Feeder throws

two strikes, Minute three Striker throws three strikes  **ie. Minute two would look like this: Feeder>Cross,

Striker>Covers and Counters Cross, Feeder>Hook, Striker>Covers and Counters Hook

 
-Feeder throws one of three strikes: Right Cross, Left Hook or a Jab

   a. Right Cross:  Striker Covers and Counters Right Cross, Left Hook, Right Hook to the body

   b. Left Hook: Striker Covers and Counters Left Hook, Over-Hand Right, Left Shovel Hook to the body.

   c. Jab:  Striker Parry’s and Slips Outside with Countering with a Jab immediately, followed by a Right Hook to    

    the Body

With a Kick Shield and one Focus Mitt:

-Combination:  Inside Low Kick> Right Cross:  Use the Inside Low Kick to square-up your opponent and follow with the

Right Cross

-Same as previous, now add a Jab or Double Jab prior to the Inside Low Kick (to hide the switch or step)

-Same as previous, now add Left Middle Kick following the Cross.  *You can step with the Cross, to cover the

distance if they fade back or switch off of the Cross if they hold their ground.

A–1-6 and 1-3 with Head Covers and Counters

Right Low Kicks:

B–With one Thai Pad on each side (left arm):

Alternating: One Side Throws a Right Low Kick, Other Side Checks and Counter Right Low Kick  - Perfect time to counter as the Strikers weight is still loaded on their left leg.  When the weight is loaded, the leg takes the full force of the blow and does not allow them to check your attack.

With Thai Pads:

C–Striker throws Jab followed by a Right Low Kick, Feeder Counters Right Low Kick, Striker Checks and Counter Right Low Kick, Feeder Counters Cross, Striker Double Covers and confirms proper distance.  *be sure to step off center line when throwing the low kicks to avoid the right cross.

D–Feeder leads with one of two strikes:
   a. Cross - Feeder Covers Left and Counters Cross/Hook/Right Low Kick
   b. Hook - Feeder Covers Right and Counters Hook/Cross/Right Low Kick

Burn Out:

E–Feeder, holding only the handle of the Thai Pad, will swing it at the Striker, aiming either high or low.  Feeder will either Cover and counter right low kick or check and counter right low kick.

Drill #1:

Both with Belly Protectors and kick shield on the mat in between:  Back and forth Teeps being sure to not to touch the kick shield, knee should come straight up and shoot straight out returning your original stance.  Note:  when executing the lead Teep, do not bring you feet together first.  It will telegraph the technique.

Drill #2: 

Feeder with Belly Protector and Focus Mitts:  Striker:  Leed Teep > Jab/Cross as the Feeder tries to close the distance

Drill #3:

Feeder with Belly Protector and Focus Mitts:  Striker:  Rear Teep > Cross/Hook as the Feeder tries to close the distance

Drill #4:

Feeder with Belly Protector and Thai Pads:  Striker, alternating sides, Teep > Opposite side Middle Kick > Teep Same side  ie.  Teep makes room for the middle kick and the following Teep is to off-balance your opponent as they counter

Drill #5:

Alternating Teeps on the bag:  Develop a rhythm, where as, you are catching the bag on the front swing and it is never swinging more than once.  This will set a reasonable pace and help to develop your timing.

Drill #6:

Feeder with Belly Protector and Gloves:  Feeder throws single straights while the Striker times their Teeps to mantain distance.

Misc Warmup:

With Focus Mitts:

1.  4 Count Covers and Counters: 

a. Feeder throws Left Hook, Striker Covers and Counters Left Hook, Feeder Counters Right Cross, Striker

Covers and Counters Right Cross

or

b. Feeder throws Right Cross, Striker Covers and Counters Cross, Feeder Counters Left Hook, Striker Covers

and Counters Left Hook

2. Body Covers and Counters - Single Hook counters:

Feeder throws a Left or Right Hook to the body, Striker Covers and Counters same side Hook (ie. Striker counters with the same arm that has just covered the body shot).

3. 6 Count Covers and Counters: 

Now combine #1 and #2:  (ei. Feeder throws Left Hook, Striker Covers and Counters Left Hook, Feeder Counters

Right Cross, Striker Covers and Counters Right Cross, Feeder Counters Left Shovel Hook to the body, Striker

Covers and Counters Right Hook)  Reverse the order for the Lead Cross

4. Same as #2, add in 1-6 and 1-3 Combinations

5. Teep Counter to Sweep, Scooping with the dominant hand.

Lead Teep: Scoop the heel with the right hand, pull leg past the right hip, step outside, shoot the left arm

deep across the collar bone and sweep with the left leg.

Rear Teep: Scoop the heel with the right hand, Push the Feeder’s left leg across there body, stepping

outside, and attack the planted leg with the right low kick. 

Devote a round to each technique and then and round combining the two techniques, at random.

Burn Out Round:

-Teeps and Low Kicks-  Feeder holds kick shield at chest level, Striker throws alternating Teeps pushing the Feeder from one side of the mat to the other, Feeder counts the number of Teeps it takes to move them across the mat and the Striker must do the same number of low kicks on each side once they reach the edge of the mat, Feeder then turns and Striker repeats this same sequence back to the other side of the mat.  3 minute round then switch

Misc Warm-ups

Abs/Rope

Neck Exercises:  Neck Raises (2 sets of 30) + Partner Plum Pull Downs (10 and switch - 2 minute round)

Neck Pummeling: 2 minute round and switch partner - 3 rounds

With Belly Protector: 

-From neutral position (Right hand over left hand under) -

a. Striker reaches deep with the right hand grabs the right side the feeder’s neck while controlling the Feeder’s tricep with his left hand. 

b. Striker raises the Feeder’s right arm then pulls with the right arm to shift the Feeder’s weight to their left foot.

c.  Striker the steps back with their right leg and turns to off balance the Feeder, immediately following with the straight right knee.  Makes sure to stab with the knee, toes pointed and with a slight pivot to open the hips.

10 times each side - 3 minute round and switch

-Alternating sides: work the straight knees with a same side cross grip on the Feeder’s shoulder, opposite side hand stays home.  Be sure to stab that knee. 3 minute round

-Work in some hand combinations in conjunction with the straight knees.  Maybe 1-4 left handed and 1-3 right handed combinations followed by an opposite side straight knee with the same side cross grip on the Feeder’s shoulder. 3 minute round

Burn Out Round:

With partners and 1 jump rope per group:  Partner 1 = 100 Jumps  Partner 2 = Non-stop skip knees until Partner 1 is done, then switch.  3-4 rounds depending upon time remaining.

Though this was worth posting, taken from the UG. Alan Belcher’s training prgram leading up to the Ed Herman fight.

Workout routine
Monday-Friday: Morning 9-11 Afternoon 4-6
Saturday: 12 Noon

————————-
*WEEK 1*

Monday Aug 4th

AM-Muay Thai 9am-11
20 min jog (9.920)
**Water break
20 min stretch (9.20.40)
5 x 3min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4-5 all around
20 Min technique (10.10.20): Today Focus: Teep Kick, setting up the push kick
**Water break**
5 x 3 min pads (10.20.45)
**Water break**
5 x 3 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch

PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: Takedowns off the fence
Cardio: 10,9,8 plyometric
Open Mat: BJJ BB Tony Eduardo just arrived, Brown belt Brandon Nunley and Adam Santi still here. Viktor, Andreas, Hutch and Ray are other quality rolls.
Cool Down stretch

Tue Aug 5th
20 min bike ride (9.920)
**Water break
20 min stretch (9.20.40)
5 x 3min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4-5 all around
20 Min technique (10.10.20): Today Focus: Clench-Muay Thai throws
**Water break**
5 x 3 min pads (10.20.45)
**Water break**
5 x 3 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: disengaging the clench, trap arms~upper cut elbow, "set up rounds"
Cardio: 3.30 shadow box, sprawl 3 sets of 30.
Open Mat
Cool down

Wed Aug 6th
AM-Muay Thai 9am-11

20 min jog (9.920)
**Water break
20 min stretch (9.20.40)
5 x 3min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4-5 all around
20 Min technique (10.10.20): Today Focus: escaping the Thai clench
**Water break**
5 x 3 min pads (10.20.45)
**Water break**
5 x 3 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: cage walk and armbar defense
Cardio: Follow the leader 3 rounds, 4 mins
Open Mat

Thur. Aug 7th
AM-Muay Thai 9am-11

20 min. tire jump (9.920)
**Water break
20 min stretch (9.20.40)
5 x 3min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4-5 all around
20 Min technique (10.10.20): Today Focus: block elbow strike
**Water break**
5 x 3 min pads (10.20.45)
**Water break**
5 x 3 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 min: Triangle grabbing the leg and Triangle defense
Cardio: Ropes, 3 sets 20
Open Mat

Fri Aug 8th
AM-Muay Thai 9am-11

20 min jog (9.920)
**Water break
20 min stretch (9.20.40)
5 x 3min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4-5 all around
20 Min technique (10.10.20): Today Focus: Spinning back elbow
**Water break**
5 x 3 min pads (10.20.45)
**Water break**
5 x 3 min rounds clench sparring (10.50.11.10) *Muay Thai rules*
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: RNC defense, body lock defense, *Key eye out for armbar transition*
Cardio: 1200 Abs, Superman combos
Open Mat

Sat Aug 9th
Open Mat
*arrive 11.30 bike 30 mins.
1hr rolling
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————————-

*WEEK 2*

Aug 11-16th

Monday Aug 11th
AM-Muay Thai 9am-11

20 min jog (9.920)
**Water break
20 min stretch (9.20.40)
4 x 4 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Low Kick
**Water break**
4 x 4 min pads (10.20.45)
**Water break**
4 x 4 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: Body Lock from sprawl
Cardio: 10,9,8 plyometric
Open Mat:
Cool Down stretch

Tue Aug 12th
20 min jump rope (9.920)
**Water break
20 min stretch (9.20.40)
4 x 4 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Upper Cut elbow
**Water break**
4 x 4 min pads (10.20.45)
**Water break**
4 x 4 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: Getting up from the bottom, getting back off fence
Cardio: 3.30 shadow box, sprawl 3 sets of 30.
Open Mat
Cool down

Wed Aug 13th
AM-Muay Thai 9am-11

20 min bike (9.920)
**Water break
20 min stretch (9.20.40)
4 x 4 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Step in Knee and Step in Elbow
**Water break**
4 x 4 min pads (10.20.45)
**Water break**
4 x 4 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: Circle off the fence, sprawl and turn
Cardio: Foot Taps (sets of 10, 15, 20), Dizzy Twirls (20,25,30) Abs 1000
Open Mat

Thur. Aug 14th
AM-Muay Thai 9am-11

20 min tire jump (9.920)
**Water break
20 min stretch(9.20.40)
4 X 4 min rounds shadow. 1 min break (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: body shots
**Water break**
4 X 4 min pads (10.20.45)
**Water break**
4 X 4 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: escaping the mount (bring legs over head) transition to the back from mount
Cardio: Ropes 3 sets 25
Open Mat

Fri Aug 15th
AM-Muay Thai 9am-11

20 min jog (9.920)
**Water break
20 min stretch (9.20.40)
4 x 4 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: low kick blocks
**Water break**
4 x 4 min pads (10.20.45)
**Water break**
4x 4 min rounds clench sparring (10.50.11.10) *Muay Thai rules*
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: Getting back from half guard to guard, getting back from side control
Cardio: Circuits. 4 mins, 30 sec. changes.
Open Mat

Sat Aug 16th
Open Mat
*arrive 11.30 bike 30 mins.
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Posts: 25
 
————————-

*WEEK 3*
Aug 18-23rd

Monday Aug 18th
AM-Muay Thai 9am-11

20 min rope (9.920)
**Water break
20 min stretch (9.20.40)
4 x 5 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Moving him in the Clench, working Knees and Elbows
**Water break**
4 x 5 min pads (10.20.45)
**Water break**
4 x 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch

PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: North South choke, Key Lock defense
Cardio: 10,9,8 plyometric
Open Mat:
Cool Down stretch

Tue Aug 19th
20 min. jump rope (9.920)
**Water break
20 min stretch (9.20.40)
5 x 4 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Body Shot
**Water break**
4 x 5 min pads (10.20.45)
**Water break**
4 x 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: Passing the guard
Cardio: 3.30 shadow box, sprawl 3 sets of 30.
Open Mat
Cool down

Wed Aug 20th
AM-Muay Thai 9am-11

20 min jog (9.920)
**Water break
20 min stretch (9.20.40)
4 x 5 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Step in Knee and Step in Elbow
**Water break**
4 x 5 min pads (10.20.45)
**Water break**
4 x 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: Circle off the fence, sprawl and turn
Cardio: Circuits 4 min, 30 second change, shadow box minute break 3 rounds
Open Mat

Thur. Aug 21st
AM-Muay Thai 9am-11

20 min tire jump (9.920)
**Water break
20 min stretch (9.20.40)
4 X 5 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Superman punch, lowkick
**Water break**
4 X 5 min pads (10.20.45)
**Water break**
4 X 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: escaping the mount (bring legs over head) transition to the back from mount
Cardio: Ropes 3 sets 30
Open Mat

Fri Aug 22nd
AM-Muay Thai 9am-11

20 min jog (9.920)
**Water break
20 min stretch(9.20.40)
4 x 5 min rounds shadow. 1 min break (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: low kick blocks
**Water break**
4 x 5 min pads (10.20.45)
**Water break**
4x 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules*
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3
**Water break**
Technique 20 mins: Half Guard Sweeps
Cardio: 1200 situps, superman combos, club 900
Open Mat

Sat Aug 23rd
Open Mat
*arrive 11.30 bike 30 mins.
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Posted: 4 days ago
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Posts: 26
 
————————-

*WEEK 4 (last full week in Thailand)*
Aug 25-30th

Monday Aug 25th
AM-Muay Thai 9am-11

20 min jog (9.920)
**Water break
20 min stretch (9.20.40)
4 x 5 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Moving him in the Clench, working Knees and Elbows
**Water break**
4 x 5 min pads (10.20.45)
**Water break**
4 x 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch

PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3 **TAKEDOWNS ADDED**
**Water break**
Technique 20 mins: Get up, Get off the fence
Cardio: 10,9,8 plyometric
Open Mat:
Cool Down stretch

Tue Aug 26th
20 min. jog (9.920)
**Water break
20 min stretch (9.20.40)
5 x 4 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Body Shot
**Water break**
4 x 5 min pads (10.20.45)
**Water break**
4 x 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3 **TAKEDOWNS ADDED**
**Water break**
Technique 20 mins: defending the shot. Sprawl and turn. Jump knee. Circle off fence
Cardio: 3.30 shadow box, sprawl 3 sets of 30.
Open Mat
Cool down

Wed Aug 27th
AM-Muay Thai 9am-11

20 min jog (9.920)
**Water break
20 min stretch (9.20.40)
4 x 5 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Step in Knee and Step in Elbow
**Water break**
4 x 5 min pads (10.20.45)
**Water break**
4 x 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3 **Takedowns added**
**Water break**
Technique 20 mins: Triangles
Cardio: Circuits 4 min, 30 second change, shadow box minute break 3 rounds
Open Mat

Thur. Aug 28th
AM-Muay Thai 9am-11

20 min tire jump (9.920)
**Water break
20 min stretch (9.20.40)
4 X 5 min rounds shadow. 1 min rest (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: Low Kick, push face knee
**Water break**
4 X 5 min pads (10.20.45)
**Water break**
4 X 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3 **Takedowns added**
**Water break**
Technique 20 mins: Guillotine defense, ten finger choke
Cardio: Rope 3 sets 35
Open Mat

Fri Aug 29th
AM-Muay Thai 9am-11

20 min jump rope (9.920)
**Water break
20 min stretch(9.20.40)
4 x 5 min rounds shadow. 1 min break (9.40.10)
*1st round boxing
*2nd hands, knees
*3rd hand, elbows, knees
*4 all around
20 Min technique (10.10.20): Today Focus: ending every combo with a low kick
**Water break**
4 x 5 min pads (10.20.45)
**Water break**
4x 5 min rounds clench sparring (10.50.11.10) *Muay Thai rules*
Cool down stretch
PM MMA training 4-6
Stretch
Shadow 3 x 3min
*see format above
Pads 3 x 3
Sparring 3 x 3 **Takedowns added**
**Water break**
Technique 20 mins: Half Guard Sweeps
Cardio: 1200 abs, superman combos, club 900
Open Mat

Sat Aug 30th
Open Mat
*arrive 11.30 bike 30 mins.
 

Misc Warmups:

-Jump Rope: 2 x 2 minute rounds warmup. 30 seconds rest
-Partner Medicine Ball Sit-ups: 15 with the ball, 15 without. 2 sets
-Partner Russian Twists: 20 count and pass. 2 sets
-Partner Medicine Ball Burpees: 10 with the ball, 10 without.  2 sets

Hands, Evasions and Covers:

With Focus Mitts and Belly Protector:

-Double Strikes:  Strike queues the strike by holding the focus mitts in a certain position or by tapping the Belly Protector with a

particular hand.  Working Straights, Hooks, Uppercuts, Hooks and Straights to the Body

1. Right Handed Combinations 1-4, with the free hand-Feeder Counters with a Straight, Striker Slips

2. Same as #1, Striker now Counters with one of two combinations depend upon which Straight the Striker is Countering off of:
 
     a.  if Feeder Counters Cross: Striker Slips Left and Counters Hook, Cross, Left Shovel Hook to the Body
     b.  if Feeder Counters Jab: Striker Slips Right and Counters Cross, Hook, Right Hook to the Body

3. Same as #2, Feeder now Counters same side Hook following the body shot, Striker Covers and Counter one of two ways (ei. if the

Strikers last body shot is a Left Shovel Hook to Feeders Right side (liver), the Feeder will Counter right Hook):

     a.  if Feeder Left Hook: Striker Covers Right Side and Counters Hook, Cross, Left Switch Kick to the Body (to the belly protector)
     b.  if Feeder Right Hook: Striker Cover Left Side and Counters Cross, Hook, Right Middle Kick

Burn Out Round with Belly Protector and Thai Pads:

Moving Up and Down the Mat: Striker first moving forwards and the backwards (alternating): Straights, Upper Cuts, Middle Kicks,

Teeps.  Repeat for, 3 minute round