Elite KTX Curriculum | Elbows & Knees | September 2014

Elite KTX Curriculum | Elbows & Knees | September 2014

Week 1: Knee development and defense

Warm Up (15 min)
Including Rhythm Drill #1:
– 30 sec Jab / Cross
– 30 sec Hooks
– 30 sec Uppercuts
– 30 sec sit up – 4 x punches

Knee Development Drill (5 min)
Choose 2 from the following
– Knee Push (develops hip push)
– Lead Knee & Rear Knee Line Drill
– Knee Slap (develop quick retraction)
– Switch Knee
– Rear Knee

Types of Knee (10 min)
– Straight
– Round
– Flying

Combinations (15 min)
– Jab – R. Knee
– Jab – Cross – L. Knee
– Cross – Hook – R. Knee
– Hook – Cross – L. Knee
– Front Kick – Flying Knee

Partner Defense Drill (10 min)
– Wedge & Move L / R (Every day)
– Opponent feeds Lead Knee – Wedge & Move – Cross – Hook – R. Kick (Mon / Tues / Sat)
– Opponent feeds Rear Knee – Wedge & Move – Jab – Cross – L. Kick (Wed / Thurs)

High Energy Finish (5 min)
– 2 min – 10 x L Knees / 10 x R Knees / 5 x Sprawl
– 3 min – sit ups drill

Sparring (30 min)
– Cambodian Boxing (10 min)
– K-1 Rules (20 min)

Week 2: Elbow Development and defence

Warm Up (15 min)
Include Movement Drill #1:
– 30 sec 6 x punches – Linear movement
– 30 sec 6 x punches – Lateral movement
– 30 sec 6 x punches – Circle
– 30 sec 6 x punches – Down / Up

Elbow Kata (15 min)
– Horizontal – Uppercut – Diagonal – Spin – Upward – Downward – Jump

Elbow Set Ups (15 min)
– Jab – Horizontal / Diagonal (Mon / Wed / Sat)
– Jab – Opponent Slips Outside – Upper cut (Mon / Wed / Sat)
– Jab – Opponent Slips Inside – Horizontal / Diagonal (Mon / Wed / Sat)
– Slip Cross – Spin Elbow (Tues / Thurs)
– Catch Round Kick – Spin Elbow (Tues / Thurs)
– Front Kick – Jump Elbow (or Monkey Climbs Tree) (Tues / Thurs)

Partner Defense Drill (10 min)
– Lead Cover – Lead Elbow – Combo 3 (Mon / Wed / Sat)
– Rear Cover – Rear Elbow – Combo 4 (Mon / Wed / Sat)
– Fade – Rear Elbow – Combo 4 (Tues / Thurs)

High Energy Finish (5 min)
– 3 min – 1 – 10 round kicks (left & right) & sprawl
– 3 min – sit ups

Sparring (30 min)
– Cambodian Boxing (10 min)
– K-1 Rules (20 min)

Week 3: Clinch Development

Warm Up (15 min)
Including Rhythm Drill #1:
– 30 sec Jab / Cross
– 30 sec Front Kicks Left
– 30 sec Front Kicks Right
– 30 sec Round Kicks Left
– 30 sec Round Kicks Right
– 30 sec Skip Knees

Clinch Development Drill (15 min)
– Neck Pummelling
– Knees
– Half Moon from Plumm

Combinations (15 min) (Mon / Tues / Sat)
– Jab – Cross – Reach to Clinch – Skip Knee – Spin away – Thai 4 Count

Clinch Defence Drill (15 min) (Wed / Thurs)
– Shin Block
– Lift and Weave

Mitt Master (15 min)
plus above knees & clinch

Sparring (30 min)
– Cambodian Boxing (10 min)
– K-1 Rules (20 min)

Week 4: Review

Warm Up (15 min)
Include Movement Drill #1:
– 30 sec 6 x punches – Linear movement
– 30 sec 6 x punches – Lateral movement
– 30 sec 6 x punches – Circle
– 30 sec 6 x punches – Down / Up

Clinch Development Drill (15 min)
– Neck Pummelling
– Knees
– Half Moon from Plumm

Combinations (15 min)
– Jab – Cross – Reach to Clinch – Skip Knee x 2 – Elbows x 2 – Push Away – 2 x Roundkick

Elbow Kata (15 min) (Mon / Tues / Sat)
– Horizontal – Uppercut – Diagonal – Spin – Upward – Downward – Jump

Half Moon Combinations (15 min) (Wed / Thurs)
– Cover L. Hook – Half Moon Clinch – L Knee – R Elbow – L Hook – Cross – L Kick
– Cover R. Hook – Half Moon Clinch – R Knee – L Elbow – Cross – L Hook – R Kick

Mitt Master (15 min)
1, 2, 3, 5, 6 plus above knees, elbows, and clinch

Sparring (30 min)
– Cambodian Boxing (10 min)
– K-1 Rules (20 min)