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TRITAC-Unarmed: Fundamentals
Participants57646
- Brandon
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Lesson 3, Topic 1
In Progress
Training Plan
Lesson Progress
0% Complete
Day 1:
Warm-up:
- Jump Rope: x2 Rounds
- Shadow Boxing: x2 Rounds
- Use Previous Weeks Flow as Guide
Technical Work:
- Haymaker – Frame 1: Wide Punch Defense to Frame 1: Diagonal Elbow
- 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)
- Haymaker – Frame 1: Wide Punch Defense to Frame 1 IN Attack
- 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 using Frame 1 in all applications
Review:
- Haymaker Attack – Frame 1: Wide Punch Defense to Frame 1: Diagonal Elbow to Frame 1 IN Attack
- Add the Frame 1 IN Attack
- x2 Rounds on Body only
- x2 Rounds on Focus Mitts or on Heavy Bag
Technical Work:
- Internal Hammer Development
- Learn the mechanics
- x2 Rounds to Body
- x2 Rounds with Mitss
- Switch Frame, Both Leads
- Learn the mechanics
- Haymaker Attack – Frame 1: Wide Punch Defense to Internal Hammer
- 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 using Frame 1 in all applications
- Add Internal Hammer
Review:
- Haymaker Attack – Frame 1: Wide Punch Defense to Internal Hammer
- x3 Rounds on Body Only
- x3 Rounds on Focus Mitts or heavy bag
- Haymaker Attack – Frame 1: Wide Punch Defense to Frame 1: Diagonal Elbow to Frame 1 IN Attack
- x3 Rounds on Body Only
- x3 Rounds on Focus Mitts or heavy bag
Technical Work:
- Full Flow:
- A: Haymaker Attack
- B: Frame 1: Wide Punch Defense to…
- B: Frame 1: Diagonal Elbow to…
- B: Frame 1 IN Attack to…
- B: Frame 1: Diagonal Elbow to…
- B: Internal Hammer
- 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:
- Haymaker Attack – Frame 1: Wide Punch Defense to Frame 1: Diagonal Elbow to B: Frame 1 IN Attack to Frame 1: Diagonal Elbow to Internal Hammer
- x3 Rounds on Body Only
- x3 Rounds on Focus Mitts or heavy bag
- Develop the full TRITAC-FLOW 3
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