Training Plan

Day 1:
Warm-up:

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

Technical Work:

• Jab – Side Shoulder Slip to Hook
  • 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)
• Hook – Rear Slip to Jab to Frame 1: Direct Elbow
  • Develop the hook
  • Develop the rear slip
  • 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 hook punch and direct elbow

Review:

• Jab – Side Shoulder Slip to Hook
  • Add in 180 Degree Turn
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag
• Hook – Rear Slip to Jab to Frame 1: Direct Elbow
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag

Technical Work:

• Jab to Frame 1: Direct Elbow to Descending Hammer to Frame 1: Direct Elbow
  • Develop the Descending Hammer
  • x3 Rounds on Body only
  • x3 Rounds on Focus Mitts or on Heavy Bag

Day 3:
Warm-up:

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

Review:

• Jab – Side Shoulder Slip to Hook
  • x2 Rounds on Body Only
  • x2 Rounds on Focus Mitts or heavy bag
• Hook – Rear Slip to Jab to Frame 1: Direct Elbow
  • x2 Rounds on Body Only
  • x2 Rounds on Focus Mitts or heavy bag
• Jab to Frame 1: Direct Elbow to Descending Hammer to Frame 1: Direct Elbow
  • x2 Rounds on Body Only
  • x2 Rounds on Focus Mitts or heavy bag

Technical Work:

• Full Flow:
  • A: Jab or Jolt
  • B: Side Shoulder Slip
  • B: Lead Hook
  • B: Rear Slip
  • B: Jab to Frame 1: Direct Elbow
  • B: Descending Hammer to Frame 1: Direct 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:

• Full Flow (see above)
  • x3 Rounds on Body Only
  • x3 Rounds on Focus Mitts or heavy bag
  • Develop the full TRITAC-FLOW 4

Technical Work:

• Review “Entering Series”
• 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-Entering Series Video