Better Stand-up Striking (diary entry)

Strikes to the head, even while wearing thick boxing gloves carry considerable knockout power. (Photo credit: Wikipedia)

The student required a stand-up striking class. We dissected various fundamentals and looked for core similarities within combinations and in the development of speed, strength and power.

Warm-up

Footwork

Agility Work

Target Striking

Light Hand and Foot Sparring

Hill Sprints

Technique Section

Boxing combinations

Kickboxing combinations

Clinch and Knee

Functional Fitness

Single arm control and strike bench press with dumbbells

Single arm standing bentover rows with one dumbbell*

Torso rotatations with medicine ball or plate**

Kettebell Swings/Woodchoppers

Snatch with barbell

Snatch with kettlebell

Clean and jerk with dumbbell

Clean and jerk with kettlebell

Press and clean with barbell

Press and clean with kettlebell

*Renegade rows with two kettlebells as an alternative

**Standing Rockys or Rocky solos as an alternative

The warm-up focused on coordination of techniques and their context. The technique sections encouraged the student to explore similarities between boxing, kickboxing and clinching combinations. The move to achieve the Thai plumb clinch position, for example, is very similar to the jab/cross motion. We discussed the importance of elastic energy as opposed to plastic force. This was later reinforced by the rows performed in the functional fitness section. Bentover or renegade rows can be the perfect compliment to the single arm press, working the second part of a strike: the withdrawl. The oblique-based exercises encouraged better use of the core to deliver strikes. The power lifting part promoted the explosive full-body action required to strike.