Here is the first 30 minutes of every workout. It is important that everyone memorizes this so that they do not need to rely on me on what to do next. While drilling and scrimmaging will change from day to day, the warm up will always follow this format. When everyone reaches the point that they are doing this primer/warm-up without me, I am free to work with newer people to get them ready for participating in it.
In most cases these drills are done in a Give & Receive manner of 1 for 1, 2 for 2, 3 for 3 or one person dry runs for repetitions....perhaps 5-10 each. They can also be done freestyle.
Fundamentals
1. Pummeling & Jockeying (Stance & Motion)
A. Footwork w/ Shadowboxing (Solo or Partner) - don't forget level changes.
B. Pummeling in the Clinch w/ transitions
C. Cracking the Turtle
D. Bottom Base Camp
E. Pummeling in various Guards
2. Absorption
Basics
3. Technique Tree
A. Striking Series: 1, 2, 3 for 1, 2 3 or Freestyle
B. Gapwork: Break-ins & Break-Outs
C. Unattached Elbow Drill: Give & Receive
D. Shooting Series: Dry Runs, Single & Double Series, Magnet Drill, etc.
E. Control Ties & Transitions (Dry Runs)
F. Lifting Series: Single, Double, Hi-C, Fireman's, Backstep, Bodylock
G. Takedown Series: 1 for 1 or 5 each
H. Standing Submissions
I. Fibbing Series
J. Fighting Short Chains
K. Breakdowns & Turns/Tilts
L. Escape Series (Leg thread, Shrimp, & Bridge)
M. Passes & Sweeps
N. Submission Drills
NOTES
My sincerest gratitude to Joe Silvia for his kind permission in posting this primer.
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