Triple Whammy! (diary entry)

25.06.12

Junior Class

Today’s lesson was another overall look at athletic performance in MMA. We looked at agility and timing. Training began with functional fitness warm-up exercises around the mats, which were followed by various timing drills. The group coordinated forward and backward rolls diagonally across the mat. Then they moved onto footwork drills, backwards and forwards, around markers – running, pogo jumping, leg-whipping, 45 degree stepping etc. followed by sprawl/double leg takedowns and chasing each other using bear crawls forwards and sideways.  This section was finished with a coordinated series of side-step footwork exercises between two sets of markers, with fighters on each side avoiding each other.

Sparring was divided into boxing and kickboxing for six rounds. In line with the current Olympic flavour we then did some challenge matches working loosely to Greco-Roman rules wrestling and then freestyle wrestling. The class finished with a functional fitness warm-down and stretch.

Private Lesson

We focused on boxing and kickboxing. My particular emphasis was on developing varied levels of attack. Every high strike was followed with a low one and vice versa. Power was reduced in favour of developing more speed. In the words of my coach, Mo Teague, “Lead with the body for power and lead with the hands for speed”. We began with some basic boxing combination work and then brought in kicking.

For kicking, I looked at developing two essential components. First, creating faster hip action; secondly, encouraging flow in the kicks. This leads to more powerful and faster kicks. We trained the front kick and the round kick specifically.

Senior Class

Today we ran a senior class as a trial. All attendees were enthusiastic and had a tough workout; covering all ranges of MMA. We began with basic functional fitness exercises for stand-up, takedown defence and groundwork (top and bottom). Then we worked a series of activities and techniques for these areas, eventually linking them all up in a standard combination. We began with basic boxing focus mitt work, using the flash pad drill (strike the targets as they appear). Next we wrestled for a single pad from various grappling positions to promote good movement and posture. After that we moved onto grappling techniques – double leg takedown, sprawling, taking the back, back mount and the rear naked choke. The resulting MMA combination was jab/double takedown countered by sprawl/take the back/back mount/choke. The class then warmed down with a stretch.

If this class proves to be a success our next senior lesson will begin at 6 p.m. next Monday.

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