---
date: 2024-11-17T18:16:45.000Z
draft: false
tags:
- knee
- punches
- Pairs (or more)
- clinch
title: Clinch-Focused Session with Knee Strikes
Summary: A session focused on clinch techniques to develop control and power in knee strikes, featuring technical drills, themed sparring, and targeted strength training.
author:
- Anonymous
---

## Warm-up
Start with a general warm-up to prepare your body for the session:
- **Jump rope** or **shadow boxing** (5 minutes).
- **Dynamic stretches** focusing on arms, shoulders, back, and legs.

---

## Main Session

### Pad Work in Pairs
**3-minute rounds**, switch partners regularly:
1. **Exercise 1**:
   - Combination: **Jab - rear elbow**, then clinch your partner to deliver **2 knee strikes**.
   - **Tip**: Keep your leg back to generate momentum and maximize the power of your knees.
2. **Exercise 2**:
   - 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).

### Clinch with Gloves
- **Duration**: 2 x 5 minutes.
- Objective: Get comfortable with controlling distance and maintaining clinch control while wearing gloves.

### Themed Sparring
1. **Theme 1**: Punches and knees only.
2. **Theme 2**: Punches, knees, and low kicks.
3. **Theme 3**: Full sparring (punches, kicks, knees, and elbows).

### Shadow Boxing
- **Duration**: 3 minutes.
- Objective: Focus on your flow and technique, emphasizing movement and precision.

---

## Strength Training

### Circuit Training
Perform 2 to 3 rounds:
- **Abs**: 20 repetitions.
- **Push-ups**: 10 to 20 repetitions, depending on your level.
- **Pull-ups (overhand/underhand grip)**: 5 to 20 repetitions, depending on your level.
- **Squats**: 20 repetitions.
- **Jump rope**: 1 minute.

---

## Cool Down

1. **Relaxation Position**:
   - Sit on your knees and let your neck relax to release tension in the muscles.

2. **Stretching**:
   - Focus on stretching:
     - The sides of your neck.
     - Triceps.
     - Back.
     - Legs.
   - **Objective**: Release muscular tension without forcing flexibility.

3. **Deep Breathing**: Spend a few minutes breathing deeply and relaxing.