Elite Striking | Superman Punch | July 2014
Week 1: Superman Punch development and covering distance
Warm Up (15 min)
Including Rhythm Drill #2:
– 30 sec Jab / Cross
– 30 sec L Hook / Cross
– 30 sec L Hook / R Uppercut
– 30 sec Uppercut / Uppercut
– 30 sec L Uppercut / R Cross
– 30 sec Jab / Cross
Superman Punch Development Drill (15 min)
Can use cobra punch (no jump) as an easier variation
– Lead
– Rear
– As they step back
Combinations (15 min)
1 A) Jab – Cross – R. Superman Punch (Mon / Tues / Sat)
1 B) Jab – Cross – R. Superman Punch – Hook – Cross – L Round Kick (Mon / Tues / Sat)
2 A) Jab – Cross – L. Superman Punch (Tues / Thurs)
2 B) Jab – Cross – L. Superman Punch – Cross – – Hook – L Round Kick (Tues / Thurs)
Partner Defense Drill (10 min)
– Cover & Move (Mon / Tues / Sat)
– Slip & Move (Mon / Tues / Sat)
– Stop kick (Tues / Thurs)
High Energy Finish (5min)
Optional Extras: Destruction’s
Call “destruction” as you feed the Jab. Fighter can choose destruction.
– Elbow Cover
– Knee
– Bicep
Week 2: Superman Punch development and fake round Kick
Warm Up (15 min)
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
Superman Punch Development Drill (15 min)
Can use cobra punch (no jump) as an easier variation
– Lead
– Rear
– Fake Low L. Round Kick – L. Superman Punch
– Fake Low R. Round Kick – R. Superman Punch
Combinations (15 min)
1 A) Low L Round Kick – Fake L. Round Kick – L. Superman Punch – Cross (Mon / Tues / Sat)
1 B) Low L Round Kick – Fake L. Round Kick – L. Superman Punch – Cross – L Hook – R Round Kick (Mon / Tues / Sat)
2 A) Low R. Round Kick – Fake R. Round Kick – R. Superman Punch (Tues / Thurs)
2 B) Low R. Round Kick – Fake R. Round Kick – R. Superman Punch – L Hook – Cross – L Round Kick (Tues / Thurs)
Partner Defense Drill (10 min)
– Cover & Move – Cross – Hook – Cross (Mon / Tues / Sat)
– Slip & Cross – Hook – Cross (Mon / Tues / Sat)
– Stop kick – Cross – Hook – Cross (Tues / Thurs)
High Energy Finish (5min)
Optional Extras: Destruction’s
Call “destruction” as you feed the Jab. Fighter can choose destruction.
– Elbow Cover
– Knee
– Bicep
Week 3: Superman Punch development and Uppercut set up
Warm Up (15 min)
Rhythm Defence Drill #1
Off Jab / Cross include:
– slip Jab – Cross – Hook
– slip cross – Hook – Cross
– weave L Hook – Cross – Hook
– weave R Hook – Hook – Cross
– cover L body Hook – R Uppercut – L Hook
– cover R body Hook – L Uppercut – R Cross
Superman Punch Development Drill (15 min)
Can use cobra punch (no jump) as an easier variation
– Lead
– Rear
– L Uppercut – R. Superman Punch
– R Uppercut – L. Superman Punch
Combinations (15 min)
1 A) L Uppercut – R. Superman Punch – L Round Kick (Mon / Tues / Sat)
1 B) L Uppercut – R. Superman Punch – L Round Kick – Cross – L Hook – R Round Kick (Mon / Tues / Sat)
2 A) R Uppercut – L. Superman Punch – R Round Kick (Tues / Thurs)
2 B) R Uppercut – L. Superman Punch – R Round Kick – L Hook – Cross – L Round Kick (Tues / Thurs)
Partner Defense Drill (10 min)
– Cover & Move – Cross – Hook – Cross (Mon / Tues / Sat)
– Slip & Cross – Hook – Cross (Mon / Tues / Sat)
– Stop kick – Cross – Hook – Cross (Tues / Thurs)
High Energy Finish (5min)
Optional Extras: Destruction’s
Call “destruction” as you feed the Jab. Fighter can choose destruction.
– Elbow Cover
– Knee
– Bicep
Week 4: Superman Punch Review
Warm Up (15 min)
Rhythm Defence Drill #2
Off Jab / Cross include:
– check L Kick – R Kick – Hook – Cross
– check R Kick – L Kick – Cross – Hook
– wedge L Front Kick – R Kick – Hook – Cross
– wedge L Front Kick – L Kick – Cross – Hook
Superman Development Drill (15 min)
Choose 2 from the following:
– As they step back
– Fake Low L. Round Kick – L. Superman Punch
– Fake Low R. Round Kick – R. Superman Punch
– L Uppercut – R. Superman Punch
– R Uppercut – L. Superman Punch
Combinations (15 min)
Choose 2 from the following:
– Jab – Cross – R. Superman Punch – Hook – Cross – L Round Kick
– Jab – Cross – L. Superman Punch – Cross – – Hook – L Round Kick
– Low L Round Kick – Fake L. Round Kick – L. Superman Punch – Cross – L Hook – R Round Kick
– Low R. Round Kick – Fake R. Round Kick – R. Superman Punch – L Hook – Cross – L Round Kick
– L Uppercut – R. Superman Punch – L Round Kick – Cross – L Hook – R Round Kick
– R Uppercut – L. Superman Punch – R Round Kick – L Hook – Cross – L Round Kick
Partner Defense Drill (10 min)
– Cover & Move – Cross – Hook – Cross (Mon / Tues / Sat)
– Slip & Cross – Hook – Cross (Mon / Tues / Sat)
– Stop kick – Cross – Hook – Cross (Tues / Thurs)
High Energy Finish (5min)
Optional Extras: Destruction’s
Call “destruction” as you feed the Jab. Fighter can choose destruction.
– Elbow Cover
– Knee
– Bicep