Basic Outline of Module One
1. Warm up (6 minutes with 15 second transition time)
a. 1 minute on each of the following stations
i. Step ups on bag bases
ii. Pushups - or any variation
iii. Situps - or any variation of ab exercise
iv. Leg Circles
v. Burpees
vi. Lunges
2. Light Stretching (static NOT ballistic!)
a.
b. Side stretch (body)
c. Lumbar lower back stretch
d. Shoulder stretch across front
e. Pec stretch
f. Standing Quad stretch
g. Groin stretch
h. Calf stretch
i. Hamstring stretch
w/one knee bent (laying of floor)
w/one knee bent (laying of floor)
3. Striking:
a. Proper Striking Stance
b. Ducking, Slipping, Covering
c. Combination #1 – Double Jab
d. Combinations #2 – Jab / Cross
4. Kicking:
a. Round kick (Muay Thai )
5. Take Downs:
a. Proper Wrestling Stance and Foot Movement
b. Break Falling
c. Sprawling
d. Rock Over Step
e. Shooting Hook Drop
6. BJJ/Submission Grappling:
a. Ground Positions: Top Mount, Side Mount, Closed Guard, Open Guard
b. Bump and roll (Escaping the top mount “Upa”)
c. Elbow/Knee Escape
d. Sweep – “switch back sweep”
e. “Gift Wrap” from guard to mount (see “switch back sweep”)
