MMA Fight Videos

Great Exercises for Building Core Explosiveness:

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.
 

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 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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————————-

*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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————————-

*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.
 

Warmup:

Jump Rope 2 x 3 minute rounds
Abs

With Belly Protectors:

-Alternating Teeps:  Aiming high on the sternum to gain maximum distance.  Though possibly more painful, low Teeps on the bladder can be absorbed by the hips and do little to create distance.

-Countering the Rear Teep:  Catch the Right Teep off of the rebound with the right hand, by cupping the heal.  Strike will draw the heal past the right hip while stepping in and extending the left arm deep across the Feeder’s chest, Feeder can then Kick the planted leg out of block and push.

-Straight Knee in the pocket: Striker leeds with the Cross, Hook, Right Straight Knee.
*When throwing the Straight Knee, the Right Cross is what you need to be careful of.  This is why we are making the Feeder cover with the Rigth Hand by first throwing a left hook.  This will keep the Right Hand home to defend while we throw the Right Knee.  when throwing the Knee, the Left hand come back to the brow to defend and the Right Hand shoots over the top of the Feeder Head and pulls down.  Keep your chin tucked behind you right arm/shoulder to defend against a possible Left Hook counter.

-Straight Knee in the pocket:  Striker leeds with the Cross, Hook, Right Straight Knee, Gain Full Plum, Two Skip Knees, Swim your Right Hand under the Feeder’s Left Arm and secure their Left shoulder while and raising your Left Elbow (still keeping weight on the crown) over to the other side of the Feeder’s head.  Two left knees to the head.

-The Straight Flying Knee from distance:  If opponent is hold their ground and just double covering on the Jab, throw the Jab followed by the Right Straight Flying Knee.

With Kick Shield:

-Learning safe distance when throwing the Right Low Kick:
Feeder with Kick shield in Left Hand and Right Arm extended.  Striker will step off center line and throw the Right Low Kick.  Make sure the Striker is stepping off Center Line, is outside the Cross and covering when regaining stance.

Burn Out Round with Belly Protector:  3 Minute Round:

-Working front to back, all strikes done against Belly Protector - Left Teep, Right Middle Kick, Right Teep, Left Middle Kick
* The Teep is used to create space for the opposite side Middle Kick
* Following the Teep, rather than returning directly to your stance, step laterally, off center line, to throw the Middle Kick.
* Feeder should touch the Striker with the Cross following each Middle Kick to test proper distance.

Misc Warm-Up

Focus Mitts:

- Striker with back against the ropes/wall, Feeder throws 1, 2 and 3 punch combinations making contact with the face of the Focus Mitt (can be done with 16 ounce gloves as well), Striker Catches/Parries/Covers while keeping eyes open and focused on the Feeders chest:  1.5 minute rounds 2xrounds

- Feeder throws one strike, Striker Covers and Counters with one Strike.  Looking for speed and reaction time as apposed to power. 3 minute Round
      ie:

          Feeder: Right Cross          Striker: Cover Left, Right Cross
          Feeder: Left Hook               Striker: Cover Right, Left Hook
          Feeder: Hook to the Body  Striker: Cover and Upper Cut same side
          Feeder: Jab                          Striker: Double Cover and Jab

- Feeder throws two strike combination, Striker Covers and Counters with two Strike.  Looking for speed and reaction time as apposed to  power. 3 minute Round
      ie: (counter is dependant upon with strike the Feeder ends with)

          Feeder: Right Cross          Striker: Cover Left, Right Cross, Left Hook
          Feeder: Left Hook               Striker: Cover Right, Left Hook, Right Cross
          Feeder: Hook to the Body  Striker: Cover and Upper Cut same side, followed by Left Hook or Right cross
          Feeder: Jab                          Striker: Double Cover and Jab/Cross

- *Repeat of 1st Drill*- Striker with back against the ropes/wall, Feeder throws 1, 2 and 3 punch combinations making contact with the face of the Focus Mitt (can be done with 16 ounce gloves as well), Striker Catches/Parries/Covers while keeping eyes open and focused on the Feeders chest:  1.5 minute rounds 1x rounds.

With Thai Pads and Belly Protector:

- Counters the hands with Kicks: 3 minute round

          Feeder: Right Cross       Striker: Cover Left, Right Middle Kick
          Feeder: Left Hook           Striker: Cover Right,  Shoulder Stop with the Left  Lead hand to make space for the Right Middle Kick                                                         (be sure to keep your chin down and hidden behind your left shoulder/arm because a Cross is likely to
                                                      follow their Hook), Right Middle Kick
          Feeder: Jab                      Striker: Double Cover and Lead Teep (Push Kick)

Burn Out Round:  Power Side Only, 2 Minute Round:

*Looking for maximum power - broken rhythm

-Right Kick

-Right Cross

-Right Knee

-Repeat