Scribd
Upload
23 views

Martial Arts Manual

The document outlines a comprehensive training program for Mixed Martial Arts, covering foundational skills, basic and advanced strikes, and self-defense techniques over several weeks. It includes specific techniques for hand strikes, elbow and knee strikes, knife and stick combat, as well as advanced skills and sparring. Additionally, it emphasizes the importance of equipment, consistency in practice, and safety during training.

Uploaded by

Oscar Banda Acp
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
23 views

Martial Arts Manual

The document outlines a comprehensive training program for Mixed Martial Arts, covering foundational skills, basic and advanced strikes, and self-defense techniques over several weeks. It includes specific techniques for hand strikes, elbow and knee strikes, knife and stick combat, as well as advanced skills and sparring. Additionally, it emphasizes the importance of equipment, consistency in practice, and safety during training.

Uploaded by

Oscar Banda Acp
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 7

MIXED MARTIAL ARTS

1. Introduction and Foundations (1-2 Weeks)*


- *Understanding Martial Arts*:
Learn the principles and history of martial arts, such as discipline, focus,
respect, and mental strength.
- *Basic Stance & Posture*:
Learn proper body stance for balance and power (e.g., fighting stance,
defensive posture).
- *Breathing Techniques*:
Practice controlled breathing to maintain stamina and focus.
- *Footwork Fundamentals*:
Basic footwork, such as advancing, retreating, and pivoting.
- *Fist Clenching and Alignment*:
Learn how to properly form a fist and align your punches for maximum
power.

2. BASIC HAND STRIKES (2-3 WEEKS)*

1. *Straight Punch (Jab)*:

Quick punch from the lead hand.

2. *Cross Punch (Straight Punch)*:

Power punch from the rear hand.

3. *Hammerfist*:

Strike with the bottom of the fist, ideal for close combat.

4. *Backfist*:

Strike with the back of the fist.

5. *Uppercut*:
An upward punch targeting the chin or solar plexus.

6. *Overhand Punch*:

A powerful, downward punch from above.

7. *Palm Strike*:

Strike with the base of the palm for defensive and offensive moves.

8. *Chopping Strike (Knife Hand)*:

Strike with the edge of the hand.

9. *Thrusting Punch*:

Punch with both fists in front of you.

10. *Elbow Strike (Horizontal and Vertical)*:

Elbow strike to the opponent's head, ribs, or abdomen.

3. Elbow and Knee Strikes (3-4 Weeks)*


11. *Elbow to the Head (Horizontal)*:

Powerful strike to the head or temple.

12. *Elbow to the Chin (Vertical)*:

Deliver an elbow strike to the opponent's chin.

13. *Elbow to the Ribs (Diagonal)*:

Use diagonal elbows to hit ribs or sides.

14. *Knee Strike (Straight)*:

A direct knee to the opponent’s abdomen or groin.

15. *Knee Strike (Diagonal)*:

Use diagonal knee strikes to attack the side of the opponent.

16. *Flying Knee*:


Jump and strike with a knee to the chest or head.

17. *Knee to the Thigh*:

Target the opponent’s thigh to disrupt movement.

18. *Knee to the Solar Plexus*:

Strike the solar plexus for winded impact.

19. *Elbow Hook*:

Elbow strike used for close-range combat, often from the clinch.

20. *Knee Lift*:

Lift your knee to control your opponent's balance and set up other strikes.

4. Knife (Self-Defense and Attack) (4-5


Weeks)*
21. *Basic Knife Grip*:

Learn how to properly hold a knife for effective use.

22. *Stabbing Motion*:

Basic forward stabbing motion to the chest or torso.

23. *Slashing Motion*:

Slash with the knife for cutting wounds.

24. *Backhand Slash*:

Use the backhand to slash at the opponent from the side.

25. *Reverse Stab*:

Use the back of the knife to thrust in a reverse direction.

26. *Defensive Knife Block*:

Learn how to block or parry knife strikes from an opponent.


27. *Lunge and Stab*:

Lunge forward while stabbing to maintain reach and momentum.

28. *Knife Disarm (Basic)*:

Techniques to disarm an opponent holding a knife.

29. *Knife Thrust to the Neck*:

Target vital areas like the neck with a direct thrust.

30. *Escape and Retreat*:

Learn to escape a knife attack with proper footwork and body movement.

5. Rod/Stick (Combat and Self-Defense) (4-


5 Weeks)*

31. *Basic Stick Grip*:

Learn the proper way to hold a stick for both control and power.

32. *Overhead Strike*:

Strike from above with a stick or rod.

33. *Side Swing Strike*:

Swing the stick sideways at the opponent’s head or body.

34. *Thrusting Strike*:

Thrust the stick towards the opponent’s torso or limbs.

35. *Horizontal Block with the Stick*:

Use the stick to block incoming strikes at head level.

36. *Vertical Block with the Stick*:

Block strikes aimed at your torso or legs.


37. *Backhand Strike*:

Perform a backhand swing to strike at close range.

38. *Defensive Spin with Stick*:

Spin the stick to block or deflect incoming attacks.

39. *Stick Disarm (Basic)*:

Learn how to disarm an opponent wielding a stick or rod.

40. *Multiple Attacks*:

Combine different types of strikes (overhead, side, thrusting) in quick succession to


overwhelm an opponent

6. Advanced Skills and Sparring (6-8


Weeks)*
- *Advanced Combos*:

Create combinations of punches, elbows, knees, and weapon strikes.

- *Close-Range Combat*:

Focus on strikes and blocks in tight spaces.

- *Counterattacks*: Learn to counter your opponent’s attacks

with hand strikes, elbow strikes, and weapon blocks.

- *Controlled Sparring*:

Light sparring with a partner to practice timing, distance, and techniques.

- *Real-World Application*:

Implement your skills into scenarios where you might be required to defend
yourself.

7. Final Practice and Mastery (2 Weeks)*


- *Continuous Drills*:

Repeat techniques until they become second nature.

- *Increase Speed and Power*:

Work on refining speed, power, and precision in strikes.

- *Advanced Self-Defense Techniques*:

Focus on defending against real-life attacks, including weapon threats.

- *Conditioning and Stamina*:

Build endurance through consistent training and light sparring.

- *Feedback and Correction*:

Work with a coach or experienced martial artist to fine-tune your technique and
correct errors.

- *Mental Training*:

Mental discipline, focus, and calmness during combat situations.

8. Equipment (Optional but Helpful)


- *Hand Wraps or Gloves*:

To protect hands and wrists during training and sparring.

- *Pads (Focus Mitts)*:

To practice striking accuracy with a partner.

- *Protective Gear*:

If sparring, use protective gear for elbows, knees, and the head.

- *Knife and Stick Training Props*:

If learning knife and stick skills, use wooden or foam training knives/sticks for
safety.
*General Tips:*
- *Consistency*:

Practice daily or multiple times a week for the best results.

- *Rest*:

Give your body enough time to recover to avoid injury.

- *Safety*:

Always train under supervision if learning with weapons.

- *Adaptability*:

Stay open to learning from different martial arts styles, combining them as you
improve.

You might also like