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In the second installment of our Guided Shadowboxing series, Coach Peach takes you through the same Muay Thai fundamentals that are taught in everything from our beginner classes to our fight team’s closed workouts.
Grab a set of hand weights, a couple bottles of water, or strap on your gloves. And have fun, we’ll see everyone back on the mats soon!
In volume 4, I demonstrate 3 additional solo drills you can literally do anywhere - the gym, a hotel room, in quarantine, etc, etc.
The 3 movements covered in the solo drills are:
Double Leg
Sprawl
Seoi Nage
Again, once you feel comfortable with each, try combining them as demonstrated in a continuous flow.
We recommend practicing each solo drill in 3 sets of 10, alternating from left to right. Rest 30 seconds between each set. Practice the combinations in a similar fashion.
The first few times you run through these drills and flow, do not rush. Your aim is perfection and consistency, not speed. If you have any questions, don’t hesitate to ask them in the comment section below. Also, feel free to record yourselves doing the drills and uploading to our group chat on Facebook for feedback from one of our black belts.
Coach Peach takes us through a basic kettlebell circuit that will help everything from your grip strength to your core strength. Whether you are a member of our grappling program or our striking program, this circuit is an excellent supplementary workout to our classes.
Warmup
Slingshots - 20 each direction
Bootstrappers - 15 repetitions
Deadlifts - 15 repetitions
Hack Squats - 10 repetitions (slow)
Halos - 10 each direction
Kettlebell Swings - 30 repetitions
Kettlebell Cleans - 10 each side
Goblet Squats - 10 repetitions
Workout
Tabata Protocol - 20 seconds on, 10 seconds off
Round 1 - Kettlebell Swing
Round 2 - Clean right
Round 3 - Clean left
Round 4 - Goblet Squat
Round 5 - Repeat
3 minute break
Repeat
Here are a couple classic MMA exercises you can do anywhere. All you need is a wall. From 3 rounds with no resistance for a quick 9 minute warmup, to 5 rounds with resistance for a 15 minute burn, you can scale this up or down depending on your fitness level.
The 3 exercises covered in this video are:
Situps
Wall Walks
Single Legs
3 - 5 sets
:30 seconds - Situps
:30 seconds - rest
:30 seconds - Wall Walks
:30 seconds - rest
:30 seconds - Single Legs
:30 seconds rest
Just in time for the weekend, Coach Jerry says to take your workout outdoors with this simple way to stay in shape and maybe even charge your mental batteries. All you need is a rucksack (or a backpack) and a little bit of weight.
You can scale this workout according to your fitness level, starting as low as 30 minutes with 15 lbs and going as long as 2 hours while rucking 35 lbs.
In this first installment of our Guided Shadowboxing series, Coach Peach takes you through Boxing fundamentals that are essential to beginners and pros alike.
This is a quick 12-minute workout, but don’t be fooled. You will get whatever you put into this, so be ready to work! All you need are a set of hand weights, a couple bottles of water, or your 16oz. gloves.
3 rounds
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round, from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
Mountain climbers
Push press
Squat jumps
Burpees.
Sprints or 10 punches 10 knees
Rest 1 min
In volume 3, I demonstrate 3 additional solo drills you can literally do anywhere - the gym, a hotel room, in quarantine, etc, etc.
The 3 movements covered in the solo drills are:
Side Break Fall
Guard Retention
Windmills
Again, once you feel comfortable with each, try combining them as demonstrated in a continuous flow.
We recommend practicing each solo drill in 3 sets of 10, alternating from left to right. Rest 30 seconds between each set. Practice the combinations in a similar fashion.
The first few times you run through these drills and flow, do not rush. Your aim is perfection and consistency, not speed. If you have any questions, don’t hesitate to ask them in the comment section below. Also, feel free to record yourselves doing the drills and uploading to our group chat on Facebook for feedback from one of our black belts.
Here’s the second installment of a home workout series I programed for our Grappling, Striking and MMA athletes.
Hit us up if you would like to borrow a kettlebell. Otherwise, load up a backpack with a couple bottles of water and a couple shirts or towels to help keep everything packed tight.
10 Minutes On the Minute
:15 second KB swing
:45 rest
After the 10th minute, rest 2 minutes
5 minutes of
5 push ups on the :30 seconds
(11 sets for total of 55 reps)
7 minutes of
ab workout
In volume 2, I demonstrate 3 additional solo drills you can literally do anywhere - the gym, a hotel room, in quarantine, etc, etc.
The 3 movements covered in the solo drills are:
Hip Escapes
Hip Escape to seated position
Technical Stand
Again, once you feel comfortable with each, try combining them as demonstrated in a continuous flow.
We recommend practicing each solo drill in 3 sets of 10, alternating from left to right. Rest 30 seconds between each set. Practice the combinations in a similar fashion.
The first few times you run through these drills and flow, do not rush. Your aim is perfection and consistency, not speed. If you have any questions, don’t hesitate to ask them in the comment section below. Also, feel free to record yourselves doing the drills and uploading to our group chat on Facebook for feedback from one of our black belts.
Here’s the first installment of a home workout series I programed for our Grappling, Striking and MMA athletes. Many of the exercises require minimal equipment and can be modified to use your bodyweight. Remember, if you would like to borrow a dumbbell or kettlebell, give us a shout or drop a comment below and we’ll arrange a date and time for pickup.
5 sets of
:20 seconds - DB goblet squat
Right into
:20 seconds - squat hold just above 90 degrees
Rest 1-3 mins
10 mins active recovery (nasal breathing only) - shadow box, jump rope, jog, row or bike at 60% effort
5 sets of
:30seconds - hinge row 1 + 4
Right into
:30 seconds - push up hold
Rest 1-3 mins
10 mins active recovery (nasal breathing only) - shadow box, jump rope, jog, row or bike at 60% effort
In this video, Coach Peach demonstrates 3 solo drills you can literally do anywhere - the gym, a hotel room, in quarantine… you get the point.
The 3 movements covered in the solo drills are:
Triangles
No-Hand Getups
Sit-Throughs
Once you feel comfortable with each, try combining them as demonstrated in a continuous flow.
We recommend practicing each solo drill in 3 sets of 10, alternating from left to right. Rest 30 seconds between each set. Practice the combinations in a similar fashion.
The first few times you run through these drills and flow, do not rush. Your aim is perfection and consistency, not speed. If you have any questions, don’t hesitate to ask them in the comment section below. Also, feel free to record yourselves doing the drills and uploading to our group chat on Facebook for feedback from one of our black belts.
