Warm Up #1 2 or 3 rounds of – 1 min 30 sec – Cardio (skipping, shadow boxing, etc) – 1 min – 5 x press ups, 5 x sit ups, 5 x squats – 30 sec rest or mobilise Warm Up #2 Five rounds of; – 5 x Press Ups – 5 x Squats...

Week 1: A – Day (Mon / Tues / Sat) Goal: Horizontal, Vertical, Diagonal Elbows Warm Up #1 Combinations – Combo 3 (Cross – Hook – Cross) – Combo 4 (Hook – Cross – Hook) Elbow Development Drill (pull hands down) – Horizontal – Diagonals Up / Down – Vertical Up / Down Pad Drill...

Week 1 A- Day (Mon / Tues / Sat) Goal: Hook development and cover defense Warm Up #1 Covering Game Hook Development Drill – Pad Push – Bounce Back Combinations L / R hooks – Combo 3 – Combo 4 Partner Defense Drill – Cover L / R Finish 2 min – four hooks –...

Essential BJJ Curriculum | Guard Attacks __________________________________________________________________________________ WEEK 1 – Basic Submissions pt 1 – Triangle – Arm Bar – Kimura WEEK 2 – Basic Sweeps pt 1 – Scissor Sweep – Kimura Sweep – Flower Sweep WEEK 3 – Basic Submissions pt 2 – Collar Choke (palm up / palm down) – Collar Choke...

Essential Striking Curriculum | Front & Round Kick __________________________________________________________________________________ Week 1 – Basic Front Kick Technique – Lead – Rear Defence & Counters – Wedge & Move Combinations – Jab – Cross – Front Kick Week 2 – Basic Round Kick Technique – Lead – Rear Defence & Counters – Cover & Move Combinations –...