Warm-up drills for beginners. . .

[AdrenalineJunky]

I've noticed a lot of beginner's here, and thought I'd share my warm-up bag and pad schedule, which I posted on another forum. Hope it helps.

Here's my bag and pad work schedule:
Five by Fives




Round Kicks, then Knees to the Heavy Bag in the following order:

1 x Kick

2 x Kicks

3 x Kicks

4 x Kicks

5 x kicks

4 x Kicks

3 x Kicks

2 x Kicks

1 x Kick



Repeat this set Five times on each leg (250 kicks/knees, 500 total).



Three by Hundred



Three sets of a hundred of each strike on the Heavy Bag: Jab/Cross/Hooks/Elbows (300 each, 1800 total).



Ten by Tens



Jab/Cross on Heavy Bag in the following order:



Jab/Cross x 2

Jab/Cross x 4

Jab/Cross x 6

Jab/Cross x 8

Jab/Cross x 10

Jab/Cross x 8

Jab/Cross x 6

Jab/Cross x 4

Jab/Cross x 2



Repeat this set 10 times/repeat for hooks (500 punches each, total of 1000).





Four by Fours



Kicks, Punches and knees to the Thai Pads in the following order:



4 x right round Kicks

4 x left round kicks

4 x left Right, jab/cross combo

4 x Clinch Knees into pads



Repeat this 10 times (Total of 80 kicks, 40 punches, 40 knees).



Five/Ten/Two



Kicks and knees to the Thai Pads in the following order:



5 x Right round kicks

Grab padman - 10 x straight knees

Twist/push padman and 2 x right round kicks.



Repeat this five times, then swap legs (total of 70 kicks and 100 knees).



Jab/Cross Combo



Using the Thai Pads, perform the following Jab/Cross routine 10 times:



Jab/Cross, lead hook

Jab/Cross, lead uppercut

Jab/Cross, Left elbow

Jab/Cross, right elbow

Jab/Cross, left round kick

Jab/Cross, right round kick

Jab/Cross, Left straight knee

Jab/Cross, right straight knee



Total of 180 punches, 20 elbows, 20 kicks, 20 knees.


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Keep in mind that this is part of our warm-up; done before the sparring drills, shadow sparring and sparring. More difficult to hurt someone when your tired as poo. . .it's sort of like our health insurance ​

This is after running roping, shadow boxing, of course. Hope you can use it. Maybe get the mod to try it (hint, hint), and, if he likes it, sticky the thread.

- The martial artist formerly known as AdrenalineJunky. . .