Better Stand-up Striking (diary entry)
- jamie03066
- Jun 15, 2015
- 1 min read
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.
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