Thursday, October 9, 2008

Boxing, Muay thai, and ground basics

We are continuing our basic/introductory training in ground fighting. My experience in teaching groundfighting is limited and as a result I'm learning as much about teaching it as Tony is in learning the basics. As a result I'll be including more warmup drills emphasizing movement on the ground starting with our next workout on Saturday.

Roll Call: Tony

1x3min jump-rope (last 30sec double unders)
2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 overhead squats, 10 GHD sit-ups, 10 back extensions
Continuous 1 min rounds

  • Single leg forward hop
  • Double leg side hop
  • Forward crossover
  • Hip twist
Defense Circuit 2min/30sec (2 each)

  • Maize ball
  • Rope line
Shadow Boxing 2min/1min

  • Boxing
  • Muay Thai
Heavy Bag 2min/1min
Hands only

  • Straight punches (high and low jab and cross)
  • Working to inside, emphasis on close quarter punching

Hands and feet

  • Thai kicks, singles and doubles
  • Punch then kick, kick then punch combinations

Mat Work

Standing under hook drill 2x1min/30sec

Mount: basic locks

  • Arm bar side to side. Start with drill on floor then with opponent. Side to side 10each
  • Figure 4 (Americana). Side to side, 15 each side.

Guard: basic locks

I had planned on working the arm bar in the guard but didn't want information overload. The sit up drill we used for the kimura was simply performing the setup for the kimura (trapping the wrist, sit-up and reach over to your own wrist, back down and repeat on opposite side).

The warmup drills we'll be incorporating involve some of the ones in the following video:(Post comments, questions or suggestions to "Comments" below)

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