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Misc Warm-ups

With Focus Mits:

- Right Hand Combinations 1-6 and Left Hand Combinations 1-3 with Headcovers and Counters

Feeder with Belly Protector and Gloves:

-Striker keep the distance by countering the Feeder’s hands.  Feeder throws one or two trike combinations on a broken rhythm.  Speed should increase gradually as the Striker finds their rhythm.

-Same as the last round, add in 1-6 and 1-3 hand combinations

Feeder with Belly Protector and Thai Pads:

-Same as last round, add in a Middle Kick following every teep.

-4’s — Number 4 Hand Combination (Jab, Cross, Hook, Cross), 4 Right Middle Kicks, 4 Left Middle Kicks, Clinch/4 alternating Skip Knees, Push out with lead hand - repeat  (3 minute round)

Misc Warmups:

a.  Neck Pummeling:  1 minute intervals - Switch partners everytime the bell rings.

b.  Work Two Escapes from the Neck Tie/Plum Position:

c.  Fight for Dominant Position (Neck Tie - Full Plum) -  1 minute intervals - Switch partners everytime the bell rings.

d.  Glove to Cover:  Both sides Gloves, Feeder is Defending/Covering:

*10 times each then switch-repeat as needed:

-Jab
-Jab, Cross
-Jab, Cross, Hook
-Jab, Cross, Hook, Overhand Right
-Jab, Cross, Hook, Overhand Right, Left Shovel
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook, Right Upper-Cut, Left Horizontal Elbow
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook, Right Upper-Cut, Left Horizontal Elbow, **Right Knee
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook, Right Upper-Cut, Left Horizontal Elbow, **Right Knee,

Push-Out/Right Cross
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook, Right Upper-Cut, Left Horizontal Elbow, **Right Knee,

Push-Out/Right Cross
**For the Knee:  Shoot the Right Hand over top and pull down on the head for the Right Thrust Knee, 

Two Counters - With Thai Pads: 

Feeder> Left Hook to the Head:  Counter Left Hook, Right Low Kick, Right Cross, Left Hook, Right Thrust Knee

Feeder> Left Shovel to the Body: Counter Right Upper-Cut, Left Hook, Right Thrust Knee

Ok, here are basic instructions I have been able to piece together after some research on various forums.  There appear to be many varying opinions the best way to construction one of these suckers, but I’ll stick to the bullet points.
 
First, you will need a 4"x 10′ PVC pipe.  The black ABS pipe may be a little more sturdy that the PVC.

You can cut you pipe down to as small as you need it.  From what I have read,  10′ is a little hard to handle, most go with a 7′-8′ pipe.  6" is too large grip, 4" diameter is ideal.

Now, you need end caps.  You can make one end cap permanent, using PVC purple primer and cement and the use a qwick cap with a clamp on the other end.  This will allow you to adjust the water levels when needed. Or you can use qwick caps on both ends, although, there may be some leeking.

No just fill with the desired amount of water.  Consensus seems to around 4-6 gallons, depending upon what you can handle.  Should take only a few minutes to construct and you’re on your way…  Will try and get mine put together in the next week or so.
 

Have never used one of these, but I want too! Can’t be too hard to make. I imagine it’s like working with a sand bag x 10… Talk about stabilization resistance training! I’ll post some instructions when I get the time to construct one of these things.

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Warmup:

-3×2 Minute Rounds of Jump Rope:  Rotate between one foot, two feet together, side-to-side and high knees.

-Boxer Sit-ups with a Partner:  45 second intervals, three sets each.

Focus Mitts:

- 1-3 with Head Covers and Counters

Kick Shield:

-Right Low Kicks for technique (focus: step off center-line, pivot 180%, turn the hip over, back to original stance with hands up.  Have the feeder throw a cross to test the guard)

Thai Pads:

-Lead with the right Low Kick, Fake the Right Low Kick to Superman Punch (Striker should come down on the left foot with the knee/weight over or behind where the ball of the foot makes contact with the mat,  so that the Striker can reverse their forward momentum and retreat by pushing back off of the lead leg.  Maximize your reach, stay as far on the outside as possible)

-Lead with the right Low Kick, Fake the Right Low Kick to Superman Punch, Feeder Pulls, Striker lands on the Left Foot and step forward once onto the Right Foot (to close the distance and to load the Left Kick), Feeder throws the Left Middle Kick, -*Maybe add on a Cross, Hook, Right Low Kick or a Flying Knee (add bellprotector) if they are doing well with the drill.

Burnout Round:

-4’s  (With Thai Pads: Number 4 Combination, 4 Right Kicks, 4 Left Kicks, Clinch-4 Skip Knees, Push Out with the lead hand- Repeat)  *3 Minute round

Focus Mitts:

- 1-6 and 1-3 *Throw the one twice* (ei. Number 3:  Jab, Jab, Cross, Left Hook; Number 2: Jab, Jab, Cross), Feeder immediately Counters with a Right or Left Hook, Striker Covers and circles out.
 
- 1-6 and 1-3 (throw the one twice), Feeder immediately Counters with a Right or Left Hook, Striker Covers and Counters

Thai Pads:

-Jab, Right Middle Kick , Jab – Focusing on Technique (ie. Step out, head off center line, pivot 180 degrees, turn your hip over, bring your knee past the target, hand placement etc). 

-(with belly protector as well) Feeder throws a Right Middle Kick, Striker side steps and catches the leg, while holding the leg the Striker hooks the back of the neck/head with their right hand and steps in to deliver a Straight Right Knee (while pulling the head down simultaneously). Striker then keeps control of the neck/head, but drops the Feeder’s leg and walks them backwards two steps.  Two forward steps will put you in position to throw the right kick as you push off with the right hand.

-1-6 hand combinations, each followed by a Right Middle Kick, Feeder Counters with a Right Low Kick, Striker Checks and Counter Right Middle Kick.
 

-Feeder throws either a Left Hook, Right Cross, Jab or a Right Hook.

-Striker Covers and Counters accordingly.

A.  Left Hook - Striker Covers right and Counters with a Left Hook, Right Cross,  Left Upper Cut

B.  Right Cross - Striker Covers Left and Counters with a Right Cross, Left hook, Right Upper Cut

C.  Jab - Striker Double Covers and Counters with a Jab, Right Cross

D.  Right Hook - Striker Covers Left and Counters with a Right Cross, Left Hook, Right Upper Cut

*Once partners are comfortable executing the counters, add in the the 1-6 and 1-3 combinations.  Excellent drill for making Covering and Countering instinctive.  I usually start every class with this drill.

Takes about 10-15 minutes for the Solo Routing: 

(*1 Minute rest between exercises and 30 second rest between sets)

Solo Exercises:

A. Medicine Ball Sit-Ups:  3 sets of 25 (be sure to touch the ball on the mat behind you head every time you go down and press it out in front of you when you come up).

B.  Russian Twists:  3 sets of 25  *The third exercise shown in the below video, but I prefer the medicine ball touch the mat with each twist.

C.  Medicine Ball Jack Knives: 3 Sets of 10-15 *The fourth exercise shown in the below video, but I do not have my students switch the ball off to their feet.   Keep the medicine ball in your hands for al reps.  Obiously, when people are tired, they make mistakes…You do not want a 15 lbs medicine ball crashing down between your legs…

Partner Excercise:

A.  Medicine Ball Sit-Ups:  3 sets of 30 15 with the ball, 15 without the ball.  As you come up, chest pass the medicine ball to your partner.  Be sure to touch your hands on the mat, behind your head, even when you don’t have the ball.

B.  Russian Twists: 3 sets of 25   *Hold plank position while partner is completing their set.

C.  Medicine Ball Jack Knives: 3 Sets of 10-15

D.  Boxer Sit-Ups:  45-60 second intervals, three sets (partner only exercise) - Complete leg-lifts while holding onto your partner’s ankles.  As your feet come up, your patner will push the to the floor, moving randomly between left/center/right

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