Starting a Group Class

Training
1

hey, i’m looking for some input from y’all here…

i moved shifts at work, and it looks like i’ll be able to get quite a few guys to train with finally. it’ll be mostly police officers and military types, but we’ll focus on a MMA style workout…

i’m thinking that each day we’ll specialize in something different…

Mon-takedowns
Tue-kickboxing
Wed-guard work
Thu-kickboxing
Fri-mount work

also, i think we’ll implements some moderate conditioning work, most likely bodyweight circuit-type stuff…

i have a general idea how i want to lay it out, but what would y’all suggest if you were starting a program? any cool drill you enjoy?

2

i like sprawl drills and pummeling mixed in with calisthenics to begin any takedown type workout…probably just a holdover from high school wrestling and whatnot, but i always want a good sweat going before we start drilling takedowns…also, if you’re training takedowns with straight up beginners, i find getting them good and tired before starting any live gos is usually a good way to mitigate agro dudes, as well as minimize injuries…if you’re training with military and LEOs, you’ll have that in spades

3

[quote]slimjim wrote:
i like sprawl drills and pummeling mixed in with calisthenics to begin any takedown type workout…probably just a holdover from high school wrestling and whatnot, but i always want a good sweat going before we start drilling takedowns…also, if you’re training takedowns with straight up beginners, i find getting them good and tired before starting any live gos is usually a good way to mitigate agro dudes, as well as minimize injuries…if you’re training with military and LEOs, you’ll have that in spades[/quote]

cool, that’s what i was thinking, too… most of the guys have a background in wrestling (since we’re in Iowa), but the throws are what i most worried about, injury-wise…

i’m gonna finish planning it all out, and prolly post it pretty soon and have you guys look at it before i get the class going.

4

btw, here are some threads many members posted on before that seem to have some good info:

5

What is this guard work/mount work stuff? Work your jits baby.

6

[quote]slimjim wrote:
i like sprawl drills and pummeling mixed in with calisthenics to begin any takedown type workout…probably just a holdover from high school wrestling and whatnot, but i always want a good sweat going before we start drilling takedowns…also, if you’re training takedowns with straight up beginners, i find getting them good and tired before starting any live gos is usually a good way to mitigate agro dudes, as well as minimize injuries…if you’re training with military and LEOs, you’ll have that in spades[/quote]

Also, don’t forget to drill breakfalls. You’d be surprised how many people don’t know how to fall correctly (they stiffen up rather than going with the fall), which can greatly increase the risk of injury (especially if you are going to allow things like hip/shoulder throws, fireman’s, lateral drops/saltos, “blast”/high doubles, etc…).

7

[quote]Sentoguy wrote:

[quote]slimjim wrote:
i like sprawl drills and pummeling mixed in with calisthenics to begin any takedown type workout…probably just a holdover from high school wrestling and whatnot, but i always want a good sweat going before we start drilling takedowns…also, if you’re training takedowns with straight up beginners, i find getting them good and tired before starting any live gos is usually a good way to mitigate agro dudes, as well as minimize injuries…if you’re training with military and LEOs, you’ll have that in spades[/quote]

Also, don’t forget to drill breakfalls. You’d be surprised how many people don’t know how to fall correctly (they stiffen up rather than going with the fall), which can greatly increase the risk of injury (especially if you are going to allow things like hip/shoulder throws, fireman’s, lateral drops/saltos, “blast”/high doubles, etc…).[/quote]

good point!

8

I would combine guardwork/break fall/takedown into two sessions.

Lose the kickboxing entirely in favor of a more practical art for MMA such as Muay Thai. Unless of course you’re saying Kickboxing but actually mean Muay Thai. The difference being primarily clinches and elbows.

I would then try to do one day of Muay Thai strengthening as in plyometric pushups, leg lifts while people run over you, hanging leg raises while someone either smacks you or tosses a medicine ball at you, straight kicking a slightly padded pole that sort of thing… Learning how to take the punishment is very important.

The other day do Muay Thai combat drills for actual fighting.

9

Agreed on wearing people out to tone down aggression. I find it also works on people who become very stiff & tense when they hit the mitts (or each other). Eventually they are just too pooped to be stiff & everything starts to flow.

One fun drill is one minute on, one minute off…“hey, its just one little minute, y’all, no big deal…”

one minute combinations to the pads
one minute pushups, nonstop
one minute combos
one minute jumping squats, nonstop
one minute combos
one minute burpees, etc.

Another drill is to have someone wrap a belt or cord around the striker’s waist, the two ends behind him like the reins on a horse. Have someone pull the striker backward while he continually strikes the bag. You can add further irritation to the striker by having a 3rd person continually whacking the striker with focus mitts or whatever, and yelling at him. The striker’s only job is to continually beat the shit out of the heavy bag, so he must constantly fight to move forward & strike while being dragged off & struck. Its exhausting & builds determination.

10

[quote]Enders Drift wrote:
I would combine guardwork/break fall/takedown into two sessions.

Lose the kickboxing entirely in favor of a more practical art for MMA such as Muay Thai. Unless of course you’re saying Kickboxing but actually mean Muay Thai. The difference being primarily clinches and elbows.

I would then try to do one day of Muay Thai strengthening as in plyometric pushups, leg lifts while people run over you, hanging leg raises while someone either smacks you or tosses a medicine ball at you, straight kicking a slightly padded pole that sort of thing… Learning how to take the punishment is very important.

The other day do Muay Thai combat drills for actual fighting.[/quote]

yeah, i meant kickboxing as a generic term…i plan on keeping the 3 grappling days. the guard day will inculde sweeps, passes and submissions, so that’s a pretty full day. the mount/side mount day will be a similar format…takedown day will inculde takedowns, throws, sorawls and clinch work. most likely all three will include live rolling as well…

11

[quote]Miss Parker wrote:
Agreed on wearing people out to tone down aggression. I find it also works on people who become very stiff & tense when they hit the mitts (or each other). Eventually they are just too pooped to be stiff & everything starts to flow.

One fun drill is one minute on, one minute off…“hey, its just one little minute, y’all, no big deal…”

one minute combinations to the pads
one minute pushups, nonstop
one minute combos
one minute jumping squats, nonstop
one minute combos
one minute burpees, etc.

.[/quote]

i’m thinking this as the format for the kcikboxing days…i will also prolly throw in the Bas rutten CD’s occasionally there as well. i think the first day will be primarily combos and footwork, and the second day will be counters and defense…

12

Monday-Fri day: 1130-1230

Monday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Neck: yes, noâ??s
-Side Plank (L/R), Front Plank, Glute Bridge
-Guerilla Drills: high crawl, shrimp, reverse shrimp
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
-Clinch/Pummeling: muay thai clinch, wrestler (head and arm) clinch, front/rear body lock
-Takedowns: double leg, hip toss, leg sweep, wrist lock to arm drag
-Counter: double leg-sprawl, kimura counter, guillotine counter
-Bull in the Ring drill
-Run: 2 miles
-Stretches (30 sec)

Tuesday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
-Calisthenics: Alternate V-Ups, Squats, Pushups, Jumping Jacks (3 rdsx30 sec)
-Bas Rutten: 10 rdsx2min of Muay Thai
-Stretches (30 sec)

Wednesday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Neck: yes, noâ??s
-Side Plank (L/R), Front Plank, Glute Bridge
-Guerilla Drills: high crawl, shrimp, reverse shrimp
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
-Passes: knee in tailbone (inside leg and outside), stack to side control
-Sweeps: scissors, flower, kimura/hip heist
-Submissions: arm bar, triangle, omoplata, kimura, key lock, arm triangle, cross collar choke
-Guard pass drill
-Run: sprints
-Stretches (30 sec)

Thursday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
-Calisthenics: Alternate V-Ups, Squats, Pushups, Jumping Jacks (3 rdsx30 sec)
-Bas Rutten: 10 rdsx2min of All Around-fighting
-Stretches (30 sec)

Friday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Neck: yes, noâ??s
-Side Plank (L/R), Front Plank, Glute Bridge
-Guerilla Drills: high crawl, shrimp, reverse shrimp
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
Mount:
-Escapes: shrimp to guard, arm trap and roll, upa to reverse shrimp under
-Submissions: key lock, triangle, arm triangle, arm bar, cross collar choke
Side Control:
-Escapes: shrimp to half guard, trap and roll
-Submissions: key lock, arm triangle, arm bar, kimura
-Live rolling from knees
-Run: 1 mile
-Stretches (30 sec)

13

[quote]cycobushmaster wrote:
Monday-Fri day: 1130-1230

Monday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Neck: yes, noâ??s
-Side Plank (L/R), Front Plank, Glute Bridge
-Guerilla Drills: high crawl, shrimp, reverse shrimp
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
-Clinch/Pummeling: muay thai clinch, wrestler (head and arm) clinch, front/rear body lock
-Takedowns: double leg, hip toss, leg sweep, wrist lock to arm drag
-Counter: double leg-sprawl, kimura counter, guillotine counter
-Bull in the Ring drill
-Run: 2 miles
-Stretches (30 sec)

Tuesday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
-Calisthenics: Alternate V-Ups, Squats, Pushups, Jumping Jacks (3 rdsx30 sec)
-Bas Rutten: 10 rdsx2min of Muay Thai
-Stretches (30 sec)

Wednesday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Neck: yes, noâ??s
-Side Plank (L/R), Front Plank, Glute Bridge
-Guerilla Drills: high crawl, shrimp, reverse shrimp
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
-Passes: knee in tailbone (inside leg and outside), stack to side control
-Sweeps: scissors, flower, kimura/hip heist
-Submissions: arm bar, triangle, omoplata, kimura, key lock, arm triangle, cross collar choke
-Guard pass drill
-Run: sprints
-Stretches (30 sec)

Thursday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
-Calisthenics: Alternate V-Ups, Squats, Pushups, Jumping Jacks (3 rdsx30 sec)
-Bas Rutten: 10 rdsx2min of All Around-fighting
-Stretches (30 sec)

Friday
-Joint Rotations (10 ea): neck, shrugs, shoulder, elbow, wrist, arm swings, hip, torso twists, knee, ankle
-Running: regular, inside, regular, outside, regular, heel kicks, regular, butt kicks, regular
-Neck: yes, noâ??s
-Side Plank (L/R), Front Plank, Glute Bridge
-Guerilla Drills: high crawl, shrimp, reverse shrimp
-Stretches (10 sec): overhead arm pull, chest stretch, standing thigh, standing calf, seated hamstring, seated hip and back, butterfly, lying hip and back, lying ab stretch, rollover stretch
Mount:
-Escapes: shrimp to guard, arm trap and roll, upa to reverse shrimp under
-Submissions: key lock, triangle, arm triangle, arm bar, cross collar choke
Side Control:
-Escapes: shrimp to half guard, trap and roll
-Submissions: key lock, arm triangle, arm bar, kimura
-Live rolling from knees
-Run: 1 mile
-Stretches (30 sec)
[/quote]

obviously we’re gonna be starting out kinda basic, and will add in more sparring as everyone gets comfortable with technique. also, so of the cardio/conditioning will change as well, but we all have PT tests coming up, so i figure it’s worth adding in now…

14

bush, are you military or LE or something?

15

[quote]HolyMacaroni wrote:
bush, are you military or LE or something?[/quote]

both…former active duty Army (Infantry), currently a full time police oficer and National Guard infantry PSG