The Striking Dojo - Week #6.

Handling opponents who 'run' too much, countering counters, and other fun stuff.

The simplest way to deal with a retreating opponent is to prevent him from having room to scamper backwards.  This video has some aggressive ways to cut off his escape.

The simplest way to deal with a retreating opponent is to prevent him from having room to scamper backwards.  This video has some aggressive ways to cut off his escape.  

In addition to 'controlling the room', there are some specific attacks that will work very well on people moving backwards.  This video covers them, in the least confusing way possible... possibly.

In addition to 'controlling the room', there are some specific attacks that will work very well on people moving backwards.  This video covers them, in the least confusing way possible... possibly.  

An unnecessarily long video on an attack that you won't use very much... which is still necessary to train for kinesiological purposes.

An unnecessarily long video on an attack that you won't use very much... which is still necessary to train for kinesiological purposes.  

Combinations must start with both hands... here are some ways to enter with your right hand, a quick set up, and the trick to making right hand entries safe.

Combinations must start with both hands... here are some ways to enter with your right hand, a quick set up, and the trick to making right hand entries safe.  

And if you DON'T vary the hand that you use to enter...

Here's one way that your opponent might take advantage of it. (Conversely, I would recommend that YOU use this, should your opponent's combos always start with a left hand.)

(You might want to watch the overhand right lesson first.) This is an amazing 'set up'.   If you know that your opponent is leading with a jab, it should be lights out!

(You might want to watch the overhand right lesson first.) This is an amazing 'set up'.   If you know that your opponent is leading with a jab, it should be lights out!  

Just to make sure you know how to throw the punch correctly...

Just to make sure you know how to throw the punch correctly...  

Any time you throw a kick to the body, it might be caught.  Expecting that is a great way to get out quickly... in addition to one other added defense (which sets up a brutal knee to the face).

Any time you throw a kick to the body, it might be caught.  Expecting that is a great way to get out quickly... in addition to one other added defense (which sets up a brutal knee to the face).  

The more times you punch someone in the head in short succession, the more likely he is to fall asleep.  Here's the secret to hand speed.

The more times you punch someone in the head in short succession, the more likely he is to fall asleep.  Here's the secret to hand speed.  

This is one of the easiest and most versatile slips that you can add to your arsenal. Make people miss, and make them pay for it.

This is one of the easiest and most versatile slips that you can add to your arsenal. Make people miss, and make them pay for it.  

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The Workout

Click Here to Download

1 = Jab

2 = Cross

3 = Lead Hook

4 = Rear Hook

5 = Lead Uppercut

6 = Rear Uppercut


Let's start with Hand Speed.  If you see an * (asterisk) after any combination, that means it's repeated non-stop.  For example, 1-2* means 1-2-1-2-1-2-1-2-1-2 (and so on) for the duration of the time period.

Warm up with 60 seconds of nonstop Left and then Right punches, on the air.

Try to move in multiple directions, really twist your torso, make sure that you're feet are coordinated correctly.  This is not a bunch of 1-2's... it's a continuous stream of 1-2-1-2-1-2-1-2 etc.  (aka 1-2*)

Shadow Box 60 Seconds

At the end of this shadow boxing, you're going to do a punch sprint, so make sure you're fully recovered.

60 Second Sprint of 1-2* non-stop.

If you have a heavy bag, make sure you are hitting it hard.  Extend your arms fully and DO NOT STOP until 60 seconds are up.  You might want to vomit after 30 seconds, but you must push until you hit 60.

Rest for 2 Minutes, working on footwork

I'm sure your shoulders are burnt, so keep moving around on your feet, and let your arms hang if necessary.

60 Second Sprint of 1-2* non-stop.

This sprint is going to suck more than the first... so just get through it.

120 Seconds of Footwork

Keep moving around, but rest.

Speed Bursts

The following combinations should be thrown as fast as possible, with good footwork.  If your footwork breaks down, you must slow down.

10 x (1-2-1-2)  ... ten sets of jab - cross - jab - cross, a 4 punch combo.

10 x (1-2-5-2)

10 X (1-2-3-2)

Switch your stance and repeat the same combinations:

10 x (1-2-1-2)

10 x (1-2-5-2)

10 X (1-2-3-2)

Punch Sprints - Six through Twenty Punches

Occasionally start with your right hand!

1-2-1-2-1-2

1-2-1-2-1-2-1

2-1-2-1-2-1-2-1

Through... 1-2-1-2-1-2-1-2-1-2-1-2-1-2-1-2-1-2-1-2

Mixing in the Dip Slips

10 x (1-2-1-2-Dip-2-3)

10 x (1-2-3-Dip-3-2)

10 x (2-1-Dip-2-1-2-Dip-3-2-3-2)

Switch your Feet and Repeat

10 x (1-2-1-2-Dip-2-3)

10 x (1-2-3-Dip-3-2)

10 x (2-1-Dip-2-1-2-Dip-3-2-3-2)

Mule Kicks

Throw 20 Mule Kicks on each leg, increasing in height

Throw 20 Front kicks on each leg, immediately followed by the mule kick before replacing your foot on the ground.

Overhands

Slip while throwing 20 overhands on each side

Throw 20 more overhands on each side, followed by an Uppercut... i.e. Right Overhand - Left Uppercut.

More Hand Speed

Begin with the following combination lightly for 60 seconds: 1-2-3-2-1-4*

60 Second Sprint of 1-2-3-2-1-4*

Ideally this should be on a heavy bag... if you need to rest your arms, feel free to dip slip between punches 😉

Even just 3 minutes of punch sprinting is a hard workout... so everything else on top of that makes this a tough one!

You're done!

Workout and long video breakdown ↓

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Key Takeaways:

In the Realm of Footwork:

The ability for you to 'Freestyle' your movement is ridiculously important.

Sometimes do it 'in place'... without moving your feet.
Sometimes express yourself via lateral movement and angle changes in conjunction with your head movement.
Sometimes start slips and then abandon them.  Have a little fun with it.

Horse Stance

Is a great way to build strength and flexibility in your legs.  This will make it easy for you to drop down into your thighs to get underneath punches, without taxing your groin or hamstrings.

Your feet remain parallell
Pull your tailbone underneath you, trying to point your hypothetical D up at the ceiling
Sink down until it hurts... and stay there.

U Slip Plyometrics

...will use your downward force when 'landing' to trick your body into firing a more powerful counter movement on the way back up.  The more powerfully you fire your muscles, the more power you shall build.


When combined with Horse Stance, this is one of the best ways to make your U-Slips effortlessly powerful.

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Day 1 Training:

(Click Here to download this workout.)

If the following doesn’t make sense to you, watch this video on Slipping to the Left on your Left vs Right Foot.

Straight Slips

On these slips, you will move only one of your feet.  You will bounce that foot immediately back to your stance.

Your will be transferred to the foot on the same side that your head is slipping.  So, if your is moving to the left, your weight will be transferred into the left foot.

50 Straight Slips, Head Moving To the Left, Stepping on your Left Foot and bouncing it back to your stance.

50 Straight Slips, Head Moving To the Left, Stepping on your Right Foot and bouncing it back to your stance.

50 Straight Slips, Head Moving To the Right, Stepping On your Left Foot and bouncing it back to your stance.

50 Straight Slips, Head Moving To the Right, Stepping On your Right Foot and bouncing it back to your stance.

More Straight Slips

On the following slips, you will move BOTH of your feet, thus bringing your entire stance underneath you... instead of just bouncing the foot back to your stance.

If you are slipping to the LEFT, you will take a LEFT then RIGHT replacement step.  (Don't "Overdrag" your step.  Keep a nice wide base)!


50 Straight Slips, Head Moving To the Left, Stepping on your Left Foot and bringing your Right foot in as a replacement step.


50 Straight Slips, Head Moving To the Left, Stepping on your Right Foot and bringing your Left foot in as a replacement step.


50 Straight Slips, Head Moving To the Right, Stepping On your Left Foot and bringing your Right foot in as a replacement (aka drag) step.


50 Straight Slips, Head Moving To the Right, Stepping On your Right Foot and bringing your Left foot in as a replacement (aka drag) step.

Slips and Counters

Start by slowly executing:

20 Straight Slips popping your Left shoulder forward and throwing a Right Uppercut


20 Straight Slips Popping your Right shoulder forward, and throwing a Left Uppercut


Now do this in the midst of moving:


2 Minute Round of shadow boxing, while randomly slipping and popping your left shoulder in front, firing either a Right Uppercut, Up-jab, or 'Uppergut'.


60 seconds Rest


2 Minute round of shadow boxing, while randomly slipping and popping your right shoulder forward, throwing a left Uppercut, Up-Jab, or Uppergut.


60 seconds Rest

Rear Slips

100 Rear Slips - pulling your head straight back, and tucking your chin.

100 Rear Slips, Left left


100 Rear Slips, Rightright

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