WORKOUTS

NOVA MMA has officially relocated! Please see the "Locations" link to the left for directions to our new gym!

While the new schedule is being finalized (tentative date: mid-February) I have forwarded a proposal to management to allow me to teach the following MuayThai classes:

MuayThai F.S.S.

Foundation, Structure, & Strategy. This is a class that is open for all levels of MuayThai training, though the focus is on beginner & intermediate level students. This class teaches a blend of modern sport MuayThai & the ancient bareknuckle martial art of MuayBoran. The focus of this training is on building solid fundamentals while teaching the principals upon which these techniques are based. Students will learn how the bareknuckle techniques have been streamlined and adapted to modern sport fighting, and how the ancient principles of the art are still retained.

Intro to Sparring

This class is designed to serve as the vehicle for a student to transition from the beginner & intermediate level group classes to the advanced classes and fighter team training. Students will learn to apply the techniques and principles they have already learned, and how to build a fight strategy based on their own strengths and weaknesses. The class will teach effective fighting in a controlled setting, allowing students to ease into the higher level of training in the sport without feeling overwhelmed.

Clinchwork

In the sport of MuayThai, clinchwork is the fight within the fight. Many matches are won or lost at this range of combat. Unfortunately, outside of Thailand this continues to be the weakest skillset for international fighters! This class will focus solely on proper technique and strategy applied in the MuayThai clinch, including grappling skills, footwork, knees, elbows, defense, throws & takedowns.

Bags & Pads Training

This class may be open for all students, but it's focus will be on conditioning for the fight team. The class will feature a bag & pads circuit which will include a number of rounds on each of the following stations: heavy bag, banana bag, teardrop bag, speed bag, double-end ball, wall bag, and Thai pads.

FRIDAY, AUGUST 10th, 2007

FIGHTERS TRAINING & SPARRING

(We're going to 'wing it' again tonight. I want to base tonights training on who and how many show up.)

FRIDAY, AUGUST 3rd, 2007

FIGHTERS TRAINING & SPARRING

(being as I have not seen the setup of our temporary location, we're going to just do a "grab-bag" of training as we adjust to our new surroundings)

SUNDAY, JULY 29th, 2007

MUAYTHAI F.S.S.

(Sunday's MuayThai F.S.S. Classes cancelled until further notice, per Jeff Ruth & Chau Bui. Our temporary training location does not have time available on Sunday's for our training to continue)

FRIDAY, JULY 27th, 2007

FIGHTERS TRAINING & SPARRING

*Framing Combinations II*

Warm-Ups

3 Rounds Run or Rope

Break 1: Clapping Push Ups

Break 2: Hop Squats

Break 3: V-Sits/V-Ups

stretch

3 rounds shadowboxing

Partner Drill

Cross Step Jab - Lead Straight Knee

2 rounds "touch" sparring

Partner Drill

Push Kick - Jab - Skipping Lead Knee

2 rounds "touch" sparring

Partner Drill

Cross Step Jab - Lead Straight Knee - Lead Round Kick

2 rounds "touch" sparring

Partner Drill

Lead Round Kick - Jab - Skipping Lead Knee - (create room) - Rear Round Kick - Push Kick

Burnout Drill

Burpee Drill (4 min's)

SUNDAY, JULY 22nd, 2007

MUAYTHAI F.S.S.

*Round Kick Mechanics*

Warm-Ups

3 rounds Jump Rope or Running

Break 1: Clapping Push Ups

Break 2: V-Sits/V-Ups

Break 3: Hop Squats

stretch

Shadowboxing

Round 1: Boxing Only

Round 2: Alternating Knees Only

Round 3: Alternating Round Kicks Only

Pad Drills

Round 1 with Thai Pads: Isolated Arms Kicking Drill

Round 2 with Thai Pads: Narrow Angle Round Kicking (kick starts upwards, then hip rolls over into target)

Round 3 with Suitcase Pads : Downwards Angle Kicking Drill (full rotation, hips to floor)

Partner Drills

Round 1: bent-legged "touch" round kick drill

Round 2: Partner traps round kick, kicker bends knee and drives with hip to prevent sweep

Burnout Drill

Burpee/Boxing (2 min's)

FRIDAY, JULY 20th, 2007

FIGHTERS TRAINING & SPARRING

*Framing Combinations*

Warm-Ups

3 rounds Jump Rope or Running

Break 1: Push Ups

Break 2: Crunches

Break 3: Squats

stretch

(no shadowboxing!)

Partner Drill

Low Rear Round Kick - High Lead Round Kick

2 rounds " Touch Sparring" (no gear)

Partner Drill

Lead Push Kick - Low Rear Round Kick - High Lead Round Kick

2 rounds "Touch Sparring" (no gear)

Partner Drill

Low Rear Round Kick - High Lead Round Kick - Cross

2 rounds "Touch Sparring" (no gear)

Partner Drill

Lead Hook - Cross - Low Rear Round Kick - High Lead Round Kick - Rear Push Kick

2 rounds "Touch Sparring" (no gear)

Partner Drill

Lead Push Kick - Cross - Low Rear Round Kick - High Lead Round Kick - Rear Inverted Hook (overhand)

Clinch & "Touch" Knee Sparring until end of class

No Burnout Drill

SUNDAY, JULY 15th, 2007

MUAYTHAI F.S.S.

*Boxing*

Warm-Ups

3 rounds Jump Rope or Running

Break 1: Punches

Break 2: Kicks

Break 3: Knees

stretch

Shadowboxing

Round 1: Lead Push Kick - Jab - Cross - Lead Hook

Round 2: Double Jab - Cross - Rear Round Kick - Cross

Round 3: Jab - Cross - Rear Uppercut - Lead Hook - Rear Knee

Pad Drills

Round 1: Lead Push Kick - Cross - Lead Hook - Rear Knee

Round 2: Lead Round Kick - Lead Hook - Cross - Rear Round Kick

Round 3: Double Jab - Cross - Lead Hook - Rear Uppercut - Rear Knee

Partner Drills

Round 1: Slip to outside of the Jab (or Cross for Southpaws): Counter Jab - Rear Uppercut

Round 2: Slip to outside of Straight Punch: Counter Round Kick - Opposite Straight Punch

Round 3: Uppercut - Uppercut - Hook - Hook Drill (uppercuts to body/hooks to shoulders)

Burnout Drill

tabata squats (2 min's)

FRIDAY, JULY 13th, 2007

FIGHTERS TRAINING & SPARRING

*Push Kicks*

Warm-Ups

3 rounds Skipping Rope or Running

Round 1: Boxing

Round 2: Kicking

Round 3: Knees

stretch

3 rounds shadowboxing

Partner Drill

Lead Push Kick - Cross

Lead Leg Fake - Cross

Sparring (2 rounds)

Push Kicks & Boxing Only

Partner Drill

Round Kick - skip back - Push Kick

Sparring (2 rounds)

Push Kicks & Round Kicks only

Partner Drill

Sidestep Push Kicks

Touch Sparring (2 rounds)

*remove all gear!!!

Neck Wrestling/Clinchwork with "touch" knees (4 rounds)

Burnout Drill

Up-Down's (4 min's)

SUNDAY, JULY 8th, 2007

MUAYTHAI F.S.S.

*Conditioning*

Warm-Ups

3 rounds Jump Rope or Running

Break 1: Punches

Break 2: Kicks

Break 3: Knees

stretch

Shadowboxing

Round 1: Boxing & Elbows

Round 2: Kicks & Knees

Round 3: Combinations

Pad Drills

Round 1: Alternating Double Round Kicks (pad holder encroaches)

Round 2: Straight Punches (pad holder retreats)

Round 3: Push Kicks (pad holder "roots")

Burnout Drill

Master K's 65

FRIDAY, JULY 6th, 2007

FIGHTERS TRAINING & SPARRING

*Combinations*

Warm-Ups

3 rounds Skipping Rope or Running

NO BREAKS!

stretch

3 rounds shadowboxing

Partner Drill

Samson Combo

Sparring (2 rounds)

Partner Drill

Buakaw Combo Left

Sparring (2 rounds)

Partner Drill

Buakaw Combo Right

Sparring (2 rounds)

Partner Drill

Roy Jones Jr. Combo

Sparring (2 rounds)

Neck Wrestling/Clinchwork with "touch" knees (4 rounds)

Burnout Drill

Leg Kick Drill with "Pad of Justice"

SUNDAY, JULY 1st, 2007

MUAYTHAI F.S.S.

*Lion's & Tiger's Walks*

Warm-Ups

3 rounds Jump Rope or Running

Break 1: Diamond Push Ups

Break 2: Burpees

Break 3: Leg Raises

stretch

Shadowboxing

Round 1: Lead Push Kick - Rear Round Kick & Cross

Round 2: Lead Block & Push Kick - Cross - Lead Hook - Rear Uppercut & Knee

Round 3: Lead Leg Fake - Lead Round Kick - Rear Inverted Hook - Jab & Rear Round Kick

Round 4: Lead Push Kick & Rear Block - Rear Round Kick - Lead Hook & Rear Knee

Partner Drills (Lion's & Tiger's Walks)

Round 1: Defend Straight Punch - Block and Teep same side & opposite sides

Round 2: Bob n Weave under Hook - Knee & Elbow same side & opposite sides

Round 3: Sidestep & Pivot to defend straight punch - Punch & Kick same side & opposite sides

Burnout Drill

tabata situps