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
– Jab – R Elbow
– Jab – Cross – L Elbow
– Jab – Cross – Hook – R Elbow
Mitt Master
1 – 6 plus above elbows
Finish
Minnesota Shuffle (2 min)
– 10 x Jab – Cross
– 6 x Knees
– 4 x Kicks
– Sprawl
Thai Sit ups 3 min
Week 1: B – Day (Wed / Thurs)
Goal: Horizontal, Vertical, Diagonal Elbows
Warm Up #2
Combinations
– Combo 7 (R Uppercut – L Hook – Cross)
– Tom’s favourite Combo (L Hook – R Uppercut – L Uppercut – Cross)
Elbow Kata pt1
– Horizontal – Vertical Up – Diagonal Down
Jab Series
– Jab – L Horizontal / Diagonal
– Jab (opponent slips outside) – Uppercut
– Jab (opponent slips inside) – R Horizontal / Diagonal
Mitt Master
1 – 6 plus above elbows
Finish
3 min – 1 – 10 Jab – Cross – Sprawl
3 min – sit ups drill
Week 2: A – Day (Mon / Tues / Sat)
Goal: Spin Elbow development
Warm Up #3
Rhythm Drill #1 (two part punch combinations)
Rhythm Drill #2 (kicks)
Elbow Development
– Spin Elbow Horizontal
Elbow Kata pt 2
– Horizontal – Vertical Up – Diagonal Down – Spin
Combinations
– Jab (opponent parries) – spin elbow
– Front Kick (opponent parries) – spin elbow
Mitt Master
1 – 6 plus above defence
Finish
3 min – 4 x Kicks – sprawl
3 min – Thai sit ups
Week 2: B – Day (Wed / Thurs)
Goal: Spin Elbow development and variation
Warm Up 4
Combination Development
– L Body Hook – L Uppercut – Cross – Hook
– R Body Hook – R Uppercut – Hook – Cross
Elbow Development
– Spin Elbow Up
– Spin Elbow Down
Elbow Kata pt 2
Horizontal – Vertical Up – Diagonal Down – Spin
Elbows against Round Kicks
Step inside round kick – Spin Elbow
Catch round kick – spin elbow
Mitt Master
1 – 6 plus above defence
Finish
30 sec Jab – Cross / 30 sec Sit ups for 3 minutes
Week 3: A – Day (Mon / Tues / Sat)
Goal: Upward and Downward elbows
Warm Up #1
Rhythm Defense Drill
Elbow Kata
Horizontal – Vertical Up – Diagonal Down – Spin – Upward – Vertical Down
Partner Defense Drill
– Parry Jab / waslik – R Elbow
– Parry Cross – R Elbow
– Parry Cross – L Elbow
Mitt Master
1 – 6 plus elbows
Finish
Minnesota Shuffle (2 min)
– 10 x Jab – Cross
– 6 x Knees
– 4 x Kicks
– Sprawl
Thai Sit ups 3 min
Week 3: B – Day (Wed / Thurs)
Goal: Upward and Downward elbow development
Warm Up 2
Two Part Combinations (opposites)
– Jab – R Round Kick
– Cross – L Round Kick
– Hook – R Round Kick
Elbow Development
– Upward
– Downward
Elbow Kata
Horizontal – Vertical Up – Diagonal Down – Spin – Upward – Vertical Down
Partner Defense Drill
– Parry Jab – Parry Cross – Block Hook – L Elbow
– Parry Jab – Parry Cross – Block Hook- Cover overhand and step in up elbow
Mitt Master
1 – 6 plus elbows
Finish
3 min – 1 – 10 Jab – Cross – Sprawl
3 min – sit ups drill
Week 4: A – Day (Mon / Tues / Sat)
Goal: Jump Elbow development
Warm Up 3
3 Part Thai Combinations
– Cross – Hook – R Round Kick
– Hook – Cross – L Round Kick
Elbow Development
– Jump Elbow Horizontal
Elbow Kata
Horizontal – Vertical Up – Diagonal Down – Spin – Upward – Vertical Down – Jump Elbow
Combinations
Front Kick – Jump Elbow
Mitt Master
1 – 6 plus jump elbow
Finish
3 min – 4 x Kicks – sprawl
3 min – Thai sit ups
Week 4: B – Day (Wed / Thurs)
Goal: Jump Elbow development
Warm Up 4
Two Part Combinations (alternates)
– Jab – R Round Kick – L Round Kick
– Cross – L Round Kick – R Round Kick
– Hook – R Round Kick – L Round Kick
Elbow Development Drill
– Jump Elbow Downward
Elbow Kata
Horizontal – Vertical Up – Diagonal Down – Spin – Upward – Vertical Down – Jump Elbow
Combinations
Push – Jump Elbow
Front Kick – Jump Elbow
Mitt Master
1 – 6 plus above defence
Finish
30 sec Jab – Cross / 30 sec Sit ups for 3 minutes