Training Sessions
This page provides you with training sessions that you can use at Open Studio or for your own workout at home.  These sessions call for heavy bags, weights, and other equipment that you can find at the studio but, you can always modify if you want to do them at home.  Great for keeping in condition and practicing.

Advanced Training Session

Warm up:  Knee ups, jumping jacks, lunges, 3 sets of 1 minute on jump rope.
Warm up/Stretch:  High rising ups, Side rising ups, front kicks and side kicks either in place or down the room
Patterns:  Three patterns in a row.  You pick.  See if you land where you start.  Use limited power.  (recommend starting mark using tape)
Standing Heavy Bag
10 side turning kicks (round houses) each side
10 jab punch back-leg front kick each side
10 quick front leg round houses without putting leg down 2x each side
Patterns:  Two patterns seeing if you end where you started.  Use moderate power.
Break and water for 2 minutes
Standing Heavy Bag:
10 jab punch back leg inside crescent each side
10 inside crescent each side
10 outside front leg crescent each side.  Make sure you are pivoting on non-kicking foot toward the bag.
10 quick front leg round houses without putting leg down 2x each side
Patterns:  Two patterns seeing if you end where you started.  Use full power.
Break and water
Standing Heavy Bag:
10 Hooking kicks with back to bag - each side
10 Hooking kicks high and low without putting foot down – each side
10 wheel kicks with back to bag – each side
Patterns:  Two patterns seeing if you end where you started
Finish up with sit ups and push ups
Stretch

 Moderate Training

For this session, you can either do the same pattern or multiple different patterns.
Patterns:  5 patterns in a row.  No break. This can be the same or different patterns.
Standing Heavy Bag
5 sets rear leg front kicks both sides
5 sets rear leg triple front kicks both sides
5 sets rear leg side kicks both sides
5 sets rear leg triple side kicks both sides
5 patterns with no break, slow motion
5 patterns no break, regular motion
5 sets jab punch front kick both sides
5 sets back kick outward sudo both sides
5 sets jab punch inward vertical kick (crescent) both sides
Patterns:  5 patterns no break.  Do 2 slow motion holding your kicks and punches.
Finish up with sets of pushups, burpees, and situps
Stretch

Working Fast Twitch Muscles

Warm up – this should be a good warm up.  Jump rope for 1 minute three times, high rising ups, high rising sides.  Make sure you are doing dynamic stretches.  Fit in lunges and squats with weights.
Standing Heavy Bag:
5 sets back leg turning kick each side
10 turning kicks without putting foot down – twice each side
With back facing bag, 10 hooking kicks without putting foot down – twice each side
Alternate hooking kicks 5 each side
Side kick hook kick without putting foot down - Alternate 10 each side
Back leg front kicks alternating 10 each side
Front kick 5 times without putting foot down – 4 times each side
Double side kicks alternating 10 each side
Line Drills:
Front kick, back kick combination, sudo strike same side hand as back kick – 2 times length of room
Front kick, back kick, inside vertical - 2 times length of room
Side turning kick, reverse hooking kick, inside axe kick combination - 2 times length of room
Finish up with free hand-sparring on Heavy Standing Bag or Moving Heavy Bag – 1 minute 3 times
Stretch

Jumping Workout

Good warm up for at least 10 minutes
Repeat this sequence 3 times
1.      10 Squats with weights in each hand
2.      10 Lunges with weights in each hand
3.      10 Box jumps using steps
4.      15 dips with arms on base of bag
Moving Heavy Bag:
5 turning kicks each side
5 jumping turning kicks each side
5 side-kicks each side
5 jumping side-kicks each side
5 hooking kicks each side
5 jumping hooking kicks each side
5 Flying side-kicks each side
5 Flying side-kicks followed by jumping hooking kick each side
Tornado kicks – Crescent and hooking.  That’s turning to your back and turning to your front.  Start with just advancing then add jumping.
Repeat twice
1.      10 Push ups with feet on bottom of Standing Heavy bag
2.      20 Sit ups with legs on bottom of Standing Heavy bag punching bag with both fists on up
3.      20 bicycle sit ups (elbow to opposite knee) – both sides
Stretch

Boxing or Hands Workout

Jump rope 1 minute or 1.5 minutes 3 times with 30 second break in between.
Slow jabs with light weights 10 times each side –2 reps
Slow cross with light weights 10 times each side – 2 reps
Slow jab/cross with light weights 10 times each side – 2 reps
Press light weights over head slowly with correct form 10 times – 2 reps
With light weights, bring arms up from side to shoulder height 10 times – 2 reps
Med ball lift up to one side and down to the other 15 times each side
Med ball Russian sit ups – 20 each side
Jump rope 1 minute 2 times
Gloves On
Duck and jab across room – 2 x one time right, one time left
Duck jab cross across room – 2 x one time starting right, one time starting left
Quick jabs across room going forward up and backward back – 2 x one time right, one time left
Jab, cross, hook  - try alternating across room – you step forward with back foot after hook – up an down the room.
Jab, cross, hook, upper-cut.  As above, alternate across room.  Step forward with back foot after upper-cut – up and down the room.
Heavy Bag Sparring (the single hanging bag)
Spar for 1 minute jabs and crosses and break for 30 seconds
Spar for 1 minute jabs, crosses and upper cuts.  Make sure you are dodging an moving your feet.   Control the bag.  Break for 30 seconds
Spar for 1 minute jabs, crosses, hooks, upper cuts – face and body.  Dodge, move feet, control the bag. Break 30 seconds and repeat once more.
Gloves Off
1 minute jump rope.  Break
Repeat the following 2 or 3 times
1.      20 Sit ups with Standing Heavy bag and bands.  The work is going down.
2.      Push ups with one hand on med ball one hand on ground = 5 or 10 each side
3.      Feet on base and sit ups punching bag left then right.  Get a twist.  10 or 20
4.      Triceps with hands on base of bag, feet in front - 20
Stretch.