English: Aviation Boatswain's Mate (Handling) 3rd Class William Ross exercises with a medicine ball inside the Big Stick Gym aboard the aircraft carrier USS Theodore Roosevelt (CVN 71). (Photo credit: Wikipedia)
Takedown (Photo credit: stroopsmma)
We warmed up using agility drills. The exercises included drop squats, 45 degree step-outs, pogo jumps, zigzagging and sprawl/double-leg takedown entries. We then revised some stand-up on the focus mitts. Pad-work was freestyle in nature and then interspersed with 10 second bouts of rapid straight punches, hooks, uppercuts, round kicks and knees.
We then continued work on the clinch range. Having covered a single takedown for the highline and midline last week, we practiced the single leg takedown for the lowline. This was taught off a jab. The entry for the single leg is too dissimilar to an overhand right, just thrown at a lower level and is the way it was drilled. We then went back over the highline, covering a basic trip takedown. This sends your opponent in the opposite direction to the Thai pulldown takedown from last week. The lesson finished with MMA guard passing and then some static stretching.
After a brief functional fitness warm-up we covered some stand-up on the Thai pads. We revised the basic punch/kick/kick/punch combination and then the jab/double leg takedown combination. This second one progressed to a ground ‘n pound combination – hammer-fist/overhand right/low hook. We then continued on from last week’s takedown defence and went through a brief sprawl series of counter-attacks:
Sprawl/alligator roll/anaconda choke
Sprawl/take the back/rear mount
We then moved onto the counter to the sprawl
Sit-through/take the back
Sit-through/side control/Americana arm-lock
The session was finished with a High Intensity Interval Training method, the Tabata.
5 minutes rolling (ground sparring)
30 seconds bear crawl chasing
30 seconds press-up crossover tag
30 seconds squat/medicine ball throws
30 seconds plank battle with medicine ball
30 seconds Rocky passes
30 seconds bridging side control
30 seconds pass/body shot with medicine ball
30 seconds overhead/through legs passes
5 minutes shadow boxing (4 minutes individual ranges and 1 minute all ranges)
Jamie Clubb is available for private lessons, online coaching, workshops and seminars covering a wide variety of services. Contact him for your bespoke training plan. firstname.lastname@example.org