Training Plan

Day 1:
Warm-up:

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

Technical Work:

• Grab Flow 1: Grab – Frame 1 IN Attack to Frame 1: Diagonal Elbow to Pre-Load 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)
• Grab Flow 1: Grab – Frame 1: Direct Elbow to Descending Wing Elbow to Ascending Wing Elbow to Frame 1: Diagonal Elbow
  • 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:

• Grab Flow 1: Grab – Frame 1 IN Attack to Frame 1: Diagonal Elbow to Pre-Load to Frame 1: Diagonal Elbow
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag
• Grab Flow 1: Grab – Frame 1: Direct Elbow to Descending Wing Elbow to Ascending Wing Elbow to Frame 1: Diagonal Elbow
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag
• TRITAC-Flow 1
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag
• TRITAC-Flow 2
  • x2 Rounds on Body only
  • x2 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:

• TRITAC-Flow 3
• • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag
• TRITAC-Flow 4
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag
• TRITAC-Flow 5
  • x2 Rounds on Body only
  • x2 Rounds on Focus Mitts or on Heavy Bag

Day 4:
Warm-up:

• Jump Rope: x2 Rounds
• Shadow Boxing: x2 Rounds
  • Focus on the full flow

Review:

• ALL Flows
  • x2 Rounds on Body Only
  • x2 Rounds on Focus Mitts or heavy bag
  • See if you can do it from both leads

Student Challenge:

• Upload a video of you doing the TRITAC-GRAB FLOW 1
• Upload a video of you doing the TRITAC-GRAB FLOW 2