Week 4.

Hooks.

Oh... so much about hooks.

Before we get started...

Someone requested more Casey this week, so I figured I would throw in a little known video which teaches a very important fight principle (which I've probably mentioned 3,000 times). Consider this a glorious tribute to Braveheart, which may be my favorite movie, and Casey.. who is my favorite red-bastard.

Striking-Distancing copyFight Distancing

Now that you know how to throw proper punches, I think it's important that you understand how far away you are supposed to be from the guy you're trying to assail.  The correct distancing builds power and increases your safety... which will be long windedly explained in this video, followed by a humorous ending.

Now let's get crazy with some hooks...

Let's start with the one from the front of your stance.

LeadHookThe Lead Hook

This video is one of the first that I ever filmed... which is funny to look back on.  In any event, there are some incredibly important form details that you will absolutely need to throw this punch effectively.

Once you have the basic form... you can start adding some real power.

This video will teach you the secret to ridiculous hook power.

How To Punch Harder Using Simple Science - Freakish Power Punch Training - Increase Striking Power.mp4.Still001Building Crazy Hook Power

This video will teach you how to apply basic kinesiology (think of it like "Explosive Muscle Science") to your hooking punches... and give them an alarming increase in power.

Now in this week's webinar, someone asked about 'functional fight exercise'...

To answer that question, I listed out a reasonably mindless yet awesome series of drills/exercises that you can do, which would drastically help your fight game.

One of the drills that I mentioned was the 'Slip Rope'... so I pulled that lesson from the Head Movement Program and stuck it up in here for your reference.  Enjoy this 'old school' video.

"Slip Rope" Trainingequipment-slip-rope

A slip rope is merely an object that represents a punch;  you slip underneath it to build U-Slips and Slide Slips, work on your muscle memory, and get a great workout that applies to fighting.  All you will need is a rope (ideally) attached between two objects, at shoulder height.

 Now that you have this in your 'tool box'...

The following video might make sense to you.  I borrowed this next little nugget from the 'How to Fight Bigger People' program... so just... ignore the introduction.

Leaping Hook

A Crazy Kind of Hook (and other stuff)

This video will show you a way that you can 'leap' out of your U-Slips a drop an incredibly powerful, distance closing attack.

Now since we're on the topic of clever hook footwork...

This following video might change up the game for some of you, and give you a new and very powerful option to play with.

dojo-the-hook-step.00_01_35_23.Still004

The Hook Step

An essential way to rip a hook, and create more murderous opportunities.

The question of 'slappy' hooks came up in the webinar... and this next video addresses that.  This will show you how to bounce your hooks off of your target, so they don't get 'stuck' and interfere with the footwork that you want to follow (like a Hook-Step).

sweet truicks

A Sweet Trick For Hook Fluidity

This little form adjustment will keep your body flowing through your hooks... instead of stopping unnecessarily AT your target.

The "Fedor Combo" fedorcombo

This is one of the first videos that I ever tried to film, and it's been at least 7 years since I've watched this video.  It might be terrible, but it's another good example of using an opportunistic 'leap' to move your hook where it needs to go.

Since you now have a pretty solid amount of info about hooks, the following video will incorporate the stuff that you know into a very practical application.  We will be breaking out of 'duck and cover', and doing some damage of our own.

dojo-escaping-a-melee.00_03_43_07.Still001

Stopping a Melee (The Anti-Duck-and-Cover Lesson)

If you're the type of guy to duck and freeze when someone throws a flurry of attacks, this lesson will help dig you out of that problem.

 And then... we have the gloriousness of our webinar:

Screenshot 2016-03-21 12.17.24(3) copy

The Week #4 Webinar

This is a good episode... of course once we get into the swing of things.  We discuss many things.... MAAAAANnnnnny many things.  Oh... so many things.

Ridiculously Long Straights-to-the-Body-Lesson

This is a good episode... of course once we get into the swing of things.  We discuss many things.... MAAAAANnnnnny many things.  Oh... so many things.

Nick Diaz 10 Punch Combo

I mention this video in the 'ridiculously long lesson' this week... so here it is.

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The Workout

Your thighs and chest are going to be unhappy.

Click Here to download

Take the time to set up a slip rope for yourself... you will be glad that you did.  If you absolutely can't, you will be slip roping 'on air'.

7 Minute Super Fun Warm-Up

  • 60 Seconds Slip Rope - Left and Right (orthodox stance)
  • 60 Seconds Non-Stop Straight Punches (left and right alternating)
  • 60 Seconds Slip Rope - Front to Back (orthodox stance)
  • 60 Seconds Non-Stop Straight Hooks (left and right alternating)
  • 60 Seconds Slip Rope - Left and Right (southpaw stance)
  • 60 Seconds of the Following Punch Pattern : Left Straight - Right Straight - Left Hook - Right Straight - Left Straight - Right Hook - ...repeat.
  • 60 Seconds Slip Rope (front to back - southpaw stance)

You should have an exceptionally good 'pump' in your legs right now.  Powerful legs are great for hooks.

Next... we work our way into 'hook power'

Throw a 'lead hook' and without stepping your feet execute a U-Slip to pull you back to your starting position.  Throw another hook, and repeat for 30 reps of non-stop hooks and U-Slips.

Focus on stretching your torso on the hook, and just getting a nice smooth 'shoulder load' on the way back during the U-Slip.  Add some snap to the last 10 hooks.

Throw a 'rear hook' and without stepping your feet execute a U-Slip to pull you back to your starting position.  Throw another hook, and repeat for 30 reps.  Add some snap to the last 10 hooks.

On a heavy bag...

Throw 30 full power 'lead hooks'

Rest 30 seconds

Rip 30 full power 'rear hooks'

Rest 30 Seconds

Rip 30 Rear Straight - Lead Hook (feel free to leap and make this a Fedor Combo for 15 reps)

Rest 30 Seconds

Rip 30 Jab - Rear Hook

Building your 'Hook Step':

Orthodox Stance and circling to the right:

60 Seconds Left Hook - (Left foot steps to the Right and then pivot on it to re-center)

60 Seconds Left Hook - Right Straight (Left foot steps to the Right and the Right Straight re-centers you (let the right foot 'hinge' out)

60 Seconds Rest

60 Seconds Right Hook - (Left foot steps to the Left and then pivot on it to re-center)

60 Seconds Right Hook - Double Jab (Left foot steps to the Left after the hook, pivot on it to re-center and as the Right Foot touches down, Left Foot steps for the double jab)

Southpaw Stance and circling to the right:

60 Seconds Right Hook - (Right foot steps to the Left and then pivot on it to re-center)

60 Seconds Right Hook - Left Straight (Right foot steps to the Left and the Left Straight re-centers you (let the left foot 'hinge' out)

60 Seconds Rest

60 Seconds Left Hook - (Right foot steps to the Right and then pivot on it to re-center)

60 Seconds Left Hook - Double Jab (Right foot steps to the Right after the hook, pivot on it to re-center and as the Left Foot touches down, the Right Foot steps for the double jab)

Stopping the Melee

If you have a training partner, alternate 60 second rounds with one person punching, and the other defending... focusing on picking off strikes with elbows and forearms.

Do this for 5 minutes

If you have no partner, shadow-box focusing on the stuff you've learned so far.

Throw 30 "Low-To High's"

Switch sides randomly

5 minutes lightly shadow boxing...

While working on the 'Post and Retreat' footwork.

You need to focus on moving to the rear, AND moving laterally to the same side as your rear hand... so you can post on your opponent's shoulder (or head) and move out on the angle.

2 Minutes Slip Rope - U-Slip to the left and throw a Left Hook - then U-Slip to the Right and throw a Right Hook repeatedly.

5 minutes lightly shadow boxing...

While working on the 'Post and Retreat' footwork.

And if you're not tired...

Throw full power hooks on one side until you're exhausted...

Rest 60 seconds

Throw full power hooks on the other side until you're exhausted... again.