73 lines
2.2 KiB
Markdown
73 lines
2.2 KiB
Markdown
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---
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date: 2024-11-17T18:16:45.000Z
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draft: false
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tags:
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- knee
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- punches
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- Pairs (or more)
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- clinch
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title: Clinch-Focused Session with Knee Strikes
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Summary: A session focused on clinch techniques to develop control and power in knee strikes, featuring technical drills, themed sparring, and targeted strength training.
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author:
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- Anonymous
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---
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## Warm-up
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Start with a general warm-up to prepare your body for the session:
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- **Jump rope** or **shadow boxing** (5 minutes).
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- **Dynamic stretches** focusing on arms, shoulders, back, and legs.
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---
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## Main Session
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### Pad Work in Pairs
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**3-minute rounds**, switch partners regularly:
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1. **Exercise 1**:
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- Combination: **Jab - rear elbow**, then clinch your partner to deliver **2 knee strikes**.
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- **Tip**: Keep your leg back to generate momentum and maximize the power of your knees.
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2. **Exercise 2**:
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- Combination: **Rear overhand** while slightly leaning to your left (for orthodox stance), followed by a **lead uppercut** and **2 knee strikes** or **2 middle kicks** (alternate between the two combinations).
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### Clinch with Gloves
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- **Duration**: 2 x 5 minutes.
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- Objective: Get comfortable with controlling distance and maintaining clinch control while wearing gloves.
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### Themed Sparring
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1. **Theme 1**: Punches and knees only.
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2. **Theme 2**: Punches, knees, and low kicks.
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3. **Theme 3**: Full sparring (punches, kicks, knees, and elbows).
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### Shadow Boxing
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- **Duration**: 3 minutes.
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- Objective: Focus on your flow and technique, emphasizing movement and precision.
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---
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## Strength Training
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### Circuit Training
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Perform 2 to 3 rounds:
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- **Abs**: 20 repetitions.
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- **Push-ups**: 10 to 20 repetitions, depending on your level.
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- **Pull-ups (overhand/underhand grip)**: 5 to 20 repetitions, depending on your level.
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- **Squats**: 20 repetitions.
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- **Jump rope**: 1 minute.
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---
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## Cool Down
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1. **Relaxation Position**:
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- Sit on your knees and let your neck relax to release tension in the muscles.
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2. **Stretching**:
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- Focus on stretching:
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- The sides of your neck.
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- Triceps.
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- Back.
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- Legs.
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- **Objective**: Release muscular tension without forcing flexibility.
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3. **Deep Breathing**: Spend a few minutes breathing deeply and relaxing.
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