Training Plan

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
• 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