- 5 minute warmup: shadow boxing. Work on pivoting and throwing the hammerfist every time you change directions.
- Ladder of full sit ups up to 10, with a technical get up from the ground in-between. For example: 1 sit up, 1 get up; 2 sit ups, 1 get up; 3 sit ups, 1 get up…up to 10 sit ups.
- End with 100 Push-Ups, as fast as you can in as many sets as you need. Time it.
Winter Break Workout #1: 12.27.11
- Experiment with some of these warm-up ideas.
- Three 5-minute rounds consisting of the following circuit:
- Shadow Boxing – 0:30
- Sprawls – 0:30
- Push-Ups – 0:30
- Mountain Climbers – 0:30
- Burpees – 0:30
- Shadow Boxing – 0:30
- Sprawls – 0:30
- Push-Ups – 0:30
- Mountain Climbers – 0:30
- Burpees – 0:30
1:00 rest between rounds.
- Skills Work: Side Kick static holds, 5 reps each leg. Use support if necessary.
A Visual Guide to Sparring Rotation
What’s the hardest part of sparring? Getting hit in the face? Mixing punches and kicks? Seeing peripherally out of that stupid helmet?
Nope.
The round is over; it’s time to rotate.
In the spirit of Krav Maga Sparring Drills for Visual Learners, I present a visual guide to sparring rotation.
Version 1
At the end of the round, everyone returns to their starting positions, then everyone moves one position to their left. If there is an odd number of students, the student in the bottom left corner is the next to be “odd person out” and returns to the rotation in the following round.
Version 2
At the end of the round, everyone returns to their starting positions, then everyone moves one position to their left except the student in the bottom left corner. This ensures everyone gets to spar one another.
Wednesday 12.14.11: Clinch Fighting
As we wind down the sparring cycle, we’re going to take a break from the freestyle sport fighting we’ve been doing and focus on some different techniques and drills to help round-out the skills you’ve been developing over the last couple months.
For next week Wednesday’s 6:30pm Advanced class (Dec 14), we will be training some basic clinch techniques for very close-range fighting. We’ll even make use of the spiffy wall mats to do some MMA-style drills.
Notes:
- This will be a technical—though physically demanding—class. We will do little, if any, freestyle sparring.
- Please bring fingerless MMA gloves if you have them. They’re not required, but some techniques will be easier with them than 16-oz gloves. We will not be sparring with them.
- Remember the pummeling warm-up? Yeah, we’re probably going to do that for starters.
The Importance of Aggression
I wrote a post a while back titled “The Importance of Explosiveness” and discussed the psychological and physical importance and how-to’s of being explosive in our defenses and combatives. If explosiveness is the violence of the action itself, aggression is the precursor, the intent to be violent in order to protect oneself. It is also what will sustain us in the fight long after explosiveness has been sapped by exhaustion and/or injury.
Explosiveness is a physical attribute. Aggression is a mindset. You can take an untrained person and make them physically powerful with just a bit of training, as I outlined in the explosiveness post. What is much harder is to train a non-aggressive person to “unleash the beast”, but it is possible with the right drills, the right coaching, and the willingness of the student to go there. It’s amazing to see it happen for the first time.
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