MMA Week 5 Curriculum Outline

Week 5 - Mindset for the week: TAP OFTEN, TAP EARLY

Warm up:

Combat Fitness Training Module (total Time: 10:00 Minutes)
     Wilson Workout (VIDEO) – 3 Rounds of following drills

              Part One: Shuffle steps around small target / 8 punches (20 secs on / 10 sec break)

              Part Two: “Elevator Flip Flops” – backward break fall, base position, high jump, Sprawl, 4 punches (20 secs on / 10 sec break)

              Part Three: Partner Drill, pyramid pushups. 10 reps, then 9, then 8, etc. with hi-Fives between (if no partner do double punches between sets)

Core Training

1. Striking (Pad Work) Hand & Feet:
   1. REVIEW: Combo: Jab, cross, Round kick adding “stiff arm”
   2. NEW: Counter to jab: Slip with jab
2. Take Downs:
   1. Single leg take down – slowly breaking it down
3. BJJ/Submission Grappling Drills:
   1. Inside Guard – Arm Triangle from inside guard (VIDEO)
4. “Mat Time” – using standing combination to double leg take down
   3 x 2 minutes w/15 sec break