Training Plan

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