Training Plan

Day 1:
Warm-up:

• Jump Rope: x2 Rounds
• Shadow Boxing: x2 Rounds
  • Use Previous Weeks Flow as Guide

Technical Work:

• Haymaker – Upper Hack to Descending Hammer to 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)
• Learn / Develop the 180 Degree Turn
  • Develop the mechanics
  • Haymaker – Upper Hack to Frame 1: Diagonal Elbow to 180 Degree Turn
    • 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 adding 180 Degree Turn

Review:

• Haymaker – Upper Hack to Descending Hammer to Frame 1: Diagonal Elbow to 180 Turn
  • Add in 180 Degree Turn
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag
• Jab Cross – Frame 1: Diagonal Elbow to 180 Turn
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag
    • Both Leads
    • 8 Rounds total

Day 3:
Warm-up:

• Jump Rope: x2 Rounds
• Shadow Boxing: x2 Rounds
  • Add in all Frames, Hacks and Turns

Review:

• Haymaker – Upper Hack to Descending Hammer to Frame 1: Diagonal Elbow to 180 Turn
  • x2 Rounds on Body Only
  • x2 Rounds on Focus Mitts or heavy bag
• Jab Cross – Frame 1: Diagonal Elbow to 180 Turn
  • x2 Rounds on Body Only
  • x2 Rounds on Focus Mitts or heavy bag

Technical Work:

• Full Flow:
  • A: Haymaker Attack
  • B: Upper Hack
  • B: Descending Hammer
  • B: Frame 1: Diagonal Elbow
  • B: 180 Turn
  • C: Charges B
  • B: Jab Cross Frame 1: Diagonal Elbow
  • 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 – Upper Hack to Descending Hammer to Frame 1: Diagonal Elbow to 180 Turn (2nd Opponent Charges) to Jab Cross Frame 1: Diagonal Elbow
  • x3 Rounds on Body Only
  • x3 Rounds on Focus Mitts or heavy bag
  • Develop the full TRITAC-FLOW 4

Technical Work:

• Review “TRITAC-Jitsu: W1 to Ogoshi”
• Can you do it???

Student Challenge:

• Upload a video of you doing the TRITAC-FLOW 4 VIDEO
• Upload a video of you doing the TRITAC-Jitsu: W1 to Ogoshi Video