Awesome to see 13 year old @damian__sitmonchai (6-1) work hard so hard to develop, improve himself, and develop into an even better fighter. Thanks for the opportunity @jim.hall7 Follow Damien's account and give him your support. HSP earned today.
8x 3 Minutes Rounds Muay Thai Pad Work
2x 30/30 Push Press @ 2x 4kg Dumbbells 2 Rounds
Then: Plank Pulls + Ball Slams @ 8kg + Box Step ups @ 8kg Bulgarian Bag + Push-ups 10-9-8-7-6-5-4-3-2-1
Viper burpee reaction drill inspired by @roopsihota ---- Great drill that works on reaction and efficiency of movement. Throwing the viper at different angles forces you to react and catch it in a balanced position. ---- ---- Footwork drills with shoulder / rib taps inspired by @hon7dav ---- The ability to quickly change your movement pattern while efficiently striking is key
I "usually almost always" do some sort of isolation work before I hop into my favorite "fitness class" ---- It's similar to how an athlete warms up before an event except not only am I priming specific movements I'm also priming muscles that will be "turned on" consistently throughout the the class. ---- ---- Learning how to effectively isolate specific muscles will take your training and your body to the next level. --- --- Arm Circuit --- --- Hinge rotational curls (keeping the elbows behind the rib cage allows for a greater stretch in the curl) ------- -Lateral head triceps extension on bench (at this angle it takes away the urge to round the trunk forward closer to fatigue) ------- -Ball skull crusher finishers
Breathe work - sprint kicks - KB recovery breathes - All nose all the time --- --- Foot work - single leg hop and hold. Its not the feet that need to speed up it's the hips. Learn to develop control in the deceleration / acceleration of hips will translate into functional footwork. --- --- Power punches - We end at the dinner table where everyone gets multiple servings of OH shoulder presses after an initial 1 min OH hold --- --- TRY & TAG #BREAKBUILDATHLETICS
"Just for the record, that was a proper “Cedric” session." - A.M. a.k.a "FROGMAN"
Warm-up 1 min each: -iso lunge -lunge pulse -knee touches (burpees if touched) ---- This warm up mimics what it feels like when your leg is "chop'd" yet you still need to move in the round ---- "Unknown" Conditioning --- Unknown # of rounds -30 seconds plank (breathe recovery) -30 seconds squat hold -30 seconds left right kick This circuit places the emphasis on goal setting. ---- You don't know how many rounds you have to do all you know is that your only recovery time is 30 seconds in the plank. If you're distracted thinking about how many rounds are left you lose the ability to recover in that short time. Once you commit to the goal of blasting forward for each movement no distractions will get in your way of accomplishing it. TRY & TAG #BREAKBUILDATHLETICS