bagarrons-nous/content/en/posts/training-8.md

date	draft	tags	title	summary	author
2024-10-27T18:16:45.000Z	false	teep knee Partner (or more)	Teep Fundamentals + Power	This Muay Thai class focuses on teep fundamentals to control distance, enhance power, and develop counter-attack techniques.	Anonymous

Warm-up (10-15 minutes)

1. Jump Rope:

   • Perform 3 rounds of 3 minutes of jump rope to activate cardio and prepare the legs.
   • Between each round, do 1 minute of shadow boxing to work on reflexes and agility.

2. Joint Warm-up:

   • Mobilize the joints: hips, shoulders, knees, ankles, and wrists to prepare for dynamic movements and techniques.

3. Strength Training:

   • Perform targeted strengthening exercises for legs and core, such as squats, lunges, and planks, to ensure stability and endurance throughout the session.

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Technique: Teep and Counter-Attack Drills

1. Teeps in Turns with a Partner:

   • Practice teeps with a partner, alternating roles.
   • Objective: Master the movement and body positioning for a stable, precise teep.

2. Stopping a Teep with a Deflection:

   • Use the opposite arm to sweep the opponent's teep leg toward their supporting leg.
   • Drill: Practice this technique without knowing in advance which leg will strike to improve reaction time.
   • Follow-up: After the deflection, counter-attack with a low kick, middle kick, high kick, or a punch combo to capitalize on the opening.

3. Fake Front Teep with a Rear Knee:

   • Fake a front teep, then switch to a rear knee to surprise the opponent and close the distance.

4. Fake Rear Teep with a Distance-Breaking Leap:

   • Fake a rear teep, then make a small leap forward to close the gap and follow with a rear knee toward the opponent.

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Power: Strength and Speed Drills

• Drills with Pads, Gloves, or Heavy Bag:
  • Practice high-power strikes through structured sets:
    1. Series of mid kicks: Right and left.
    2. Series of low kicks: Alternating on each leg.
    3. Punch combinations: (e.g., cross-hook, uppercut-hook).
  • Focus: Prioritize both power and speed in each strike.

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Light Sparring

• Controlled Light Sparring with a Partner:
  • Stay attentive to your partner’s movements and adjust the power of strikes to focus on technique and strategy rather than strength.
  • Objective: Apply the techniques covered in class, working on distance control, counters, and reaction speed in a sparring setting.

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End of Session: Cool-Down and Stretching (5-10 minutes)

• Stretching:
  • Relax the muscles worked during the session, particularly legs, shoulders, and hips, to reduce soreness and promote recovery.