Breakdown of Topics Covered
Part 1 Dynamic Warm-up (50 minutes)
Skipping * set the pace for a footspeed practical for fighting * speed that comes from the whole body * vocalization/breathing to confirm rhythm * doubling the beat so you can break the rhythm * skip plyometrically, beginners should use straighter leg * diagonals and criss-cross * increase hand speed to increase foot speed * if you're having a problem hold the rope in one hand at a time * working shoulder, elbow, wrists using variable rotations
Standup shadow fighting * punch and kick feeling the body is doing the work * feeling your way through the move, slightly exaggerated * elbows, punches, clinches, kicks, knees, sprawls & runarounds * work at a continuous run changing levels continually * emphasize the movement dynamic of each move * can be focused on boxing, Muay Thai, freestyle, Greco-Roman, etc.
Ground warm-up* kickover, sit-through, alternating leg-over, bridges, runaround, switches * core work incorporated into fundamental skills * head going into finish position to organize the movement pattern * runaround, shrimps, running back on shoulders, crawling, run on arms * bridge and make 180 turn using eyes/head to lead * twisting to change position * head movement determining direction of shot, initiation, level, position * backward rolling over and on arm as if in arm bar * free-flowing ground patterns of all ground moves imaginable
Medicine ball ground work * all ground work using large Swiss balls and medicine balls * using the ball creatively to explore combative movement patterns * continuous flow * throw in some strength work * work through different positions, alignments, changing frequently
Appendix--Extra footage * More standup shadow-fighting* More ground warmup *Some wall drills * More ball agility/strength on ground
Part 2 Exchange Drills Inside/Outside Position (53 minutes)
Light exchange drills for speed, timing, and rhythm * inspired by a Floyd Mayweather drill * synchronization and syncopation * hand speed * enhancement of striatium (time perception)
Heavy body shot exchanges * conditioning * tactical body alignment and positioning * offence and defence combined
Head protection * how the head moves * establishing tactical stability/mobility * using the eye * drill using arms to check head shots
Round kick exchange * 'heavy massage' round kick exchange * range of levels * targeting safely for partner * conditioning * feed/cue processing of 'incoming planes' * combined with front push-away, knees, body shots
Knees exchange * with clinch and breakaway * use of the head to lead the body * 'nutcracker' knees * knee-to-shoulder lift for high knee and high front kick * incorporated into mixed exchange drills
Elbow exchange * checked with insertion * as a feed drill * incorporated into mixed exchange drill * positioning to check shot before it releases * 'looking for head' handfighting contact drill * clinch position for elbow * safety factors in training * offensive control reaction to elbow
Glove on glove drills * open and closed position exchanges * mixed strikes * lower-tempo, 'heavy'
Clinch work * Seeking control of clinch * Light variation * Strong/fixed variation * Static position * With a conclusion (hold) * Technical tips for making the hold effective * Takedown from clinch * Off-balance points and taking your body out of the way * 'steering wheel' throw * incorporated into 'heavy' mixed exchange drills
Shoulders/body as safer targets * mixed exchange drills as above * 'head shots' redirected to shoulder * accepting shots for defensive practice * drill as training exercise, not competitive fight * including full range of punches, kicks, elbows, knees, clinches
Punch exchange at full power * with awareness of being hit back * full fighting power * as a foundation for somewhat softer mixed exchange
Mixed exchange with more power
Part 3 Contact missions and stimuli-oriented training (53 min)
greco roman pummelling drills * light/heavy *with movement/static fix *stop and start flow * control, off-balance, leg pickup, knee pickups, ankle pickups, various throws * double legs * outside and inside single legs * always returning to original flow drill * using legs, head, shoulder, hands for movement * with body locks, arm locks * momentary opportunistic locks * momentary opportunistic arm/hand trapping * arm drags, duck-unders, sprawls, whizzers, dumps, trips * under-arm setup for takedown * head for control and drive * throw the head to throw the man * returning to the feet combatively
pummelling progression to conditional fight * as two grapplers, one has mission to go to ground, other not
playfighting conditional ground drill * principle of playfight * roleplaying rolling playfight with call of 'fight' for submission * rolling transfers medicine ball positional skills to the man * missions: one man goes for submission, one avoids * mirror learning of submissions with experienced partner * working in chaotic context
playfighting 'mission' conditional drill * rolling with each guy going for a specific predetermined submission when 'fight' is called * focusing on one weapon to learn offence and defence in chaotic context
Ground and pound * 'heavy massage' ground and pound drill * one pounds, one defends * constantly rolling positions * avoiding hitting the head * rolling until 'tie-up' or 'submission' is called
Stimuli-oriented training * medicine ball pass/sprawl, pass/clearance, pass/guard, pass/guard/runaround * passing/punching, grabbing * medicine ball roll and chase with catching, rolling, sit-out, dives * drills done with a group throwing/rolling balls to one man under pressure
Man on standing bag drill with opposition* man with belt around his waist and people holding him back * people grabbing him, everybody tries to stop him * he hits the bag like a maniac * 'permission to go crazy'
Part 4 Mob Drills, Mad Moments & Striking Clinic (52 minutes)
Mob pressure drill * covers * taking guys down * pushing * punching your way out
Mad moments in group training * high intensity aggressive repetition of single move* using medicine balls and bags* throw ball at wall in various ways * punchouts on heavy bag (10-20 secs) * kickout on heavy bag * throwing free bag * a 'mad moment' of entire gym working at once * repeated at intervals
Striking mini-clinic: some technical tips * using small ball, bag, and wall * how to get faster initiation * how to get more finish* shot put throw for simultaneous release * whip-like throw for sequential release * using the body weight * using the head to drive the body * withdrawal reflex (hikite) to initiate the movement* isometric pressing of punch or kick on wall to to neurally load explosive finish
Appendix: Extra footage * Kishen learning speed ball * 'Head chase drill' in the standup * More hand-speed/timing glove drill as on Disc 2 * Light body sparring (role-playing different stylistic types) expands on Disc 2 * Clinch/handfighting/push exchange as on Disc 3 * Touch position takedown drill as on Disc 3 * Role-play standup vs. ground fighter starting from clinch * Rolling with submission as in Disc 3 but in your own time & changing roles * Rolling with predetermined goals, both going for submission/escape @ same time * Mob drill as in Disc 4 * Bag/belt drill as in Disc 4 * Medicine ball mob drill with a few variations * Free bag knee/control drill
