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TRITAC-Unarmed: Fundamentals
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- Brandon
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Lesson 1, Topic 1
In Progress
Training Plan
Lesson Progress
0% Complete
Day 1:
Warm-up:
- Jump Rope: x2 Rounds
- Shadow Boxing: x2 Rounds
Technical Work:
- Jab – Cross – Frame 1 Close:
- x3 Rounds on Body only. (Slow speed, use to understand the mechanics)
- x3 Rounds on Focus Mitts or on Heavy Bag. (Start slow, build intensity, focus on being “crisp and powerful)
- Jab – Cross – Frame 1 Close – Clinch – Knees:
- x3 Rounds on Body only
- x3 Rounds on Focus Mitts or on Heavy Bag
Day 2:
Warm-up:
- Jump Rope: x2 Rounds
- Shadow Boxing: x2 Rounds
- Focus on Jab, Cross, Close and knees
Review:
- Jab – Cross – Frame 1 Close – Clinch – Knees:
- x3 Rounds on Body only
- x3 Rounds on Focus Mitts or on Heavy Bag
Technical Work:
- Clinch – Opponent Re-Clinches – Turn – Knees
- Start in the clinch position
- Develop the Re-Clinch Series
- Focus on Footwork
- Add in Knee Strikes
- x3 Rounds on Body Only
- x3 Rounds on Focus Mitts or heavy bag
Day 3:
Warm-up:
- Jump Rope: x2 Rounds
- Shadow Boxing: x2 Rounds
- Focus on Jab, Cross, Close and knees
- Add Quarter-Turn movements
Review:
- Jab – Cross – Frame 1 Close – Clinch – Knees:
- x3 Rounds on Body only
- x3 Rounds on Focus Mitts or on Heavy Bag
- Clinch – Opponent Re-Clinches – Turn – Knees
- x3 Rounds on Body only
- x3 Rounds on Focus Mitts or on Heavy Bag
Technical Work:
- Jab – Cross – Frame 1 Close – Clinch – Re-Clinch – Turn – Knees
- Develop the full TRITAC-FLOW 1
- x3 Rounds on Body Only
- x3 Rounds on Focus Mitts or heavy bag
Day 4:
Warm-up:
- Jump Rope: x2 Rounds
- Shadow Boxing: x2 Rounds
- Focus on the full flow
Review:
- Jab – Cross – Frame 1 Close – Clinch – Re-Clinch – Turn – Knees
- Develop the full TRITAC-FLOW 1
- x3 Rounds on Body Only
- x3 Rounds on Focus Mitts or heavy bag
Technical Work:
- Review “TRITAC-FLOW INSIGHT #1”
- Can you do it???
Student Challenge:
- Upload a video of you doing the TRITAC-FLOW 1 VIDEO
- Upload a video of you doing the TRITAC-FLOW INSIGHT #1 VIDEO