Punch, Kick, Ground and Transition (diary entry)

27.10.14

Today’s Triple C session saw my client progressing onto kicking as well as layering his groundwork and I also brought in a simple transitional exercise that will serve him in any area that requires the use of all combative ranges.

We began with a warm-up on the resistance bands. Here we focused on pushing the hips through and working the development of elastic force. This is done by training against the correct force vectors going to and from a target. Then we isolated the right cross on the heavy bag. This was followed by isolating the jab from high and low ranges. We then went onto the focus mitts. We looked at movement and stability, training some footwork on a tyre. I then brought in the round kick and had it executed as rear leg technique following a jab and as a lead leg technique following a jab/cross combination.

Going to the ground, we went back to the Swiss ball. In addition to using the hips and the knee pin, I introduced the sit-through. We did this both on the ball and on a matt. It is a great exercise for promoting leg and core strength as well as a worthy addition to most cardio routines.

Before PNF stretching I finished the session with a simple transitional exercise. This involved regaining one’s feet from combat base, butterfly guard and lying on the back. I also covered the deck squat.

My client has a week off from his regular training. As with all my clients, I like them to have a good array of exercises they can work on when alone. These are simple exercises he can apply in a hotel room or bedroom and require little or no equipment.

Transitioning to standing. Transitioning through postures - kneeling (combat base) to standing, seated to kneeling to standing, back to seated to kneeling to standing. Throughout these movements maintain a firm core and keep your hands up in a read position. Do not put your hands on the floor at any time. I teach this to self-defence students for effective recovery from the ground. Transitioning in combat base Keep switching from knee to knee in combat base. Also, try rolling from your back just to the combat base position. Try the deck squat. Footwork & Shadow Boxing Set up obstacles to move around forwards and backwards, focusing on moving to a 45 degree angle. Shadow box with an imagined type of opponent or opponents. Keep switching the style of opponent to keep movements varied and maintain attention. Practise repetitions of 3 x 10 Sprawl/Knee

2 x 10 Touch ground/switch stance and back again

3 x 10 Sit-Throughs

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