Training Plan

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