Lesson 6, Topic 1
In Progress
Training Plan
Lesson Progress
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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
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- 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