WEEK 1

WARM UP: LINE DRILLS

• Line: Warm-Up Run // Forward Slide // Forward Jumping Jacks // Backwards Jumping Jacks // Knee Up, Hop // Bear Crawl
• Ground: Forward Roll (+ partner push) // Forward Roll, turn, Front Kick

STRETCH

• Power Stretch

FUNDAMENTAL DISTANCE DRILLS

• Front Back
• Sides – square
• Step & Pivot

FUNDAMENTAL DEFENSE SET: BODY SHIELD

• Cover Cover – Parry Parry, Hook, Cross
• Slip Slip, Hook, Cross
• Bob Weave

COMBAT SPRINT

• Any Punches + Pushups

WILD PUNCH DEFENSE

• Body Shield : Cover Blocks taking hit
• Cover Cover, Palm Palm, Push Kick

WEEK 2

WARM UP: JUMP ROPE

• Forward Spin, Reverse Spin, Figure 8 spin each hand, figure 8 both hands
• Skip rope, side to side, front/backs, Hyper H
• Tricks: crisscross rope // Trick: backwards
• Form 1: side spins, figure 8, skip, side to side, front/backs, Hyper H, crisscross, back side spins, back figure 8, skip backwards

STRETCH

• Sitting Stretch

FUNDAMENTAL DISTANCE DRILLS

• Font Back, Sides – square
• Step & Pivot

FUNDAMENTAL DEFENSE SET: BODY SHIELD

• Cover Cover – Parry Parry
• Slip Slip – Bob Weave
• Leg Leg (checks)

COMBAT SPRINT

• Jab, Cross + Sit ups

WILD PUNCH DEFENSE

• Body Shield: Cover Blocks taking hit
• Cover Cover, Palm Palm, Push Kick

WEEK 3

WARM UP: LINE DRILLS

• Line: Warm-Up Run // Shuffle, Hip-Twist // Shuffle, Hip-Twist, Reverse Cross //  Shuffle, Jab // Knee (distance) // Side Kick (distance)
• Ground: Back fall, Low Kick, Stand Up

STRETCH

• Swing Stretch

FUNDAMENTAL STRIKE SET

• Jab, Cross
• Hook, Hook
• Uppercut, Uppercut
• Lead Elbow, Rear Elbow
• Strike Set Combination 1: Jab, Cross, Hook, Hook, Uppercut, Uppercut, Elbow, Elbow
• Strike Set Combination 1 – lunge forward, combo, shuffle back

COMBAT SPRINTS

• Push Kicks + Lunges

GROUND/TECHNICAL STAND UP

• Back fall
• Push kick
• Technical standup (kicks)
• Distance Zones

WEEK 4

WARM UP: PARTNER PLYOMETRIC

• Run: Warm-Up // Heels Up // Arms Circles Forwards & Backwards  // Hip-Twists // In-Outs (+ Squats)
• Jump: Side-Side // Punch // Combo (Side to Side + Punch)
• Tires: Round Chamber // Round Kick
• Bob & Weave // Bob & Weave + Jump

STRETCH

• Partner: sitting

FUNDAMENTAL STRIKE SET

• Jab, Cross
• Hook, Hook, Head
• Uppercut, Uppercut
• Lead Elbow, Rear Elbow
• Strike Set Combination 1: Jab, Cross, Hook, Hook, Uppercut, Uppercut, Elbow, Elbow
• Strike Set Combination 1 – lunge forward, combo, shuffle back

COMBAT SPRINTS

• Jab, Cross + Roll Ups

GROUND/TECHNICAL STAND UP

• Back fall
• Push kick
• Technical standup (kicks)
• Distance Zones