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