29 JUN: Fight training

Today's agenda is close-range striking. We'll befocusing on elbows, clinching, and blocking. On thursday we'll progress to knees, low-line blocks, and sweeps from the clinch

1. Blocking set: 5 mins
  • Basic blocks that I learned in Kajukenbo
  • Emphasis will be on “Centerline theory” and modified “Immovable elbow”

2. Block and counter: 5 mins

  • Warm-up drill to practice 1-beat and 2 beat block & counters
  • Emphasis on straight punching technique

3. Elbow strikes on heavy bag: 6 x 3min / 30sec

  • Techniques include:
    1. Round elbow: lead and rear
    2. Rising elbows
    3. Downward elbows
    We’ll be doing round –robin style to work on partner elbow drills including clinch.
    1 round heavybag, 2 rounds partner drills; 6 rounds total

4. Conditioning circuit: 9 x 3min / 1min

  • Rnd 1: Heavy bag full fighting
    i. Focus on work output and correctness of form. Forget about power for now
    ii. Apply any tools you are particularly fond of, but also try to work in whatever we drilled today
  • Rnd 2: Spiderman walk, Dumbbell swing, Alternating jump lunges
  • Rnd 3: Rest

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