More Active Recovery Triple C (diary entry)

03.12.14

This Triple C session looked at coordination and agility in the warm-up section, slipping and rolling in the technical section and active recovery with pulling exercises in the strength conditioning section.  The coordination and agility was covered by using cones as objects to shadow box around as well as roll through and escape. We covered stand-up, clinch and ground. Then we moved onto the focus mitts to add slipping into a four-punch combination. This was followed by rolling in a four-punch combination. We then revised slipping into an overhand right, a rear leg round kick and a single leg takedown. Keeping the angle of attack theme and working off the rolling action, we covered taking the standing arm-triangle from the clinch position. From here we covered striking, the takedown and submission from this position.

The strength section focused on two pulling exercises, the deadlift (technically a pushing pulling exercise) and pull-ups. We warmed up with light Romanian deadlifts and progressed to maximum weight normal deadlifts. These were interspersed with active recovery reverse pull-throughs on the resistance bands. We then moved onto standard and commando pull-ups, the latter which suited my client’s physical build very well and will aid in improving his standard pull-up. This was interspersed with active recovery standing shoulder press with resistance bands.