Do 1 Air Squat then 1 Side Kick, 30 reps. Do 2 sets
Hold a target at the chest height of the kicker. Place a jump line about four feet away from the target. Start the jump of your flying side kick before the jump line, if you hit the target move the target back 1 foot. That is your max jump.
Move the pad 1 foot closer to target than your max. Set the clock for 3 minutes. Do as many reps as [...]
- Side kick holds for a count of 10 (above shoulder count by 2’s)
- 5 power kicks for height
- Side kick holds on other side
- 5 power side kicks for height
Set the clock 1 minute and do as many reps as possible.
Do 5 times and take your one best score.
Each kick must be 80% power or more. Complete as fast as you can.
25 full power stationary side kicks on left
25 Air squats
25 full power stationary side kicks on right
25 Air Squats
25 Front leg side kicks on left
25 1 leg squats left
25 Front leg side kicks on right
25 1 leg squats
Alternate between front leg side kicks and spin back kicks (level 5) on equipment.
While doing kicks an attacker will stand behind you and randomly attack with a rear choke. Continue drill until 9 choke escapes are successfully executed. We are not timing this DT. It’s design is to improve reaction time when your mind is on something [...]
There are 3 mistakes you must avoid when doing the choke defense. #1 Failure to turn your head
#2 Striking the same target 2X’s in a row on your combatives
#3 Doing less than 3 combatives
Have a partner apply the choke on either side. If you make a mistake to 5 budda jumps. You have 90 seconds to do as many as possible. Do at least [...]
Level 1 – slow speed, touch power, in rythm
Level 2 – slow speed, touch power, broken rythm
Level 3 – Fast speed, touch power, broken rythm
Level 4 – Fast speed, thump power, broken rythm
Level 5 – Full speed, full power, broken rythm.
Do each defense with a partner 7 times, the reciever of the technique determin [...]