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TRITAC-Unarmed: Fundamentals
Participants55265
- Brandon
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Lesson 4, 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 – 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