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TRITAC-Unarmed: Fundamentals
Participants55265
- Brandon
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Lesson 2, Topic 1
In Progress
Training Plan
Lesson Progress
0% Complete
Day 1:
Warm-up:
- Jump Rope: x2 Rounds
- Shadow Boxing: x2 Rounds
Technical Work:
- Slip – Cross – External Hammer – 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)
- Slip – Cross – External Hammer – Frame 1 Close:
- 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 Slipping, Head-movement, Cross & External Hammer
Review:
- Slip – Cross – External Hammer – Frame 1 Close – Knees:
- Add the Knee in at the end of the combination
- x3 Rounds on Body only
- x3 Rounds on Focus Mitts or on Heavy Bag
Technical Work:
- Knee Destruction – Frame 1 to Destroy Knee, Re-Frame 1 to Destroy Face
- Start with teacher
- Work to destroy knee with Frame 1
- Focus on Re-Framing to Face
- 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 Slipping, Head-movement, Cross & External Hammer
- Add Knees
- Work on Drop Frame 1 to Re-Frame 1
Review:
- Slip – Cross – External Hammer – Frame 1 Close – Knees
- x2 Rounds on Body only
- x2 Rounds on Focus Mitts or on Heavy Bag
- Knee Destruction – Frame 1 to Destroy Knee, Re-Frame 1 to Destroy Face
- x3 Rounds on Body Only
- x3 Rounds on Focus Mitts or heavy bag
Technical Work:
- Slip – Cross – External Hammer – Frame 1 Close – Knees / Knee Destruction – Frame 1 to Destroy Knee, Re-Frame 1 to Destroy Face
- Develop the full TRITAC-FLOW 1
- x3-5 Rounds on Body Only
- x3-5 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:
- Slip – Cross – External Hammer – Frame 1 Close – Knees / Knee Destruction – Frame 1 to Destroy Knee, Re-Frame 1 to Destroy Face
- 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 #2”
- Can you do it???
Student Challenge:
- Upload a video of you doing the TRITAC-FLOW 2 VIDEO
- Upload a video of you doing the TRITAC-FLOW INSIGHT #2 VIDEO