Week 4 consists of development of fighting drills, sub-grading routine 4 and the completed sub-grading (routines 1 to 4 connected). Please work through sub-grading 4 and then sub-grading complete before working through the training programme.

Click on sub-grading 4 and sub-grading complete to view a description and a video clip.

Warm up

Mobility

Before working through the mobility part of the warm up, the correct posture will need to be in place: feet shoulders width apart, knees slightly bent, back straight held naturally, shoulders relaxed held naturally, arms by side, head inline, eyes facing forward.

Pulse Raiser

Run for 10 minutes. Start slow and build to a comfortable speed. If 10 minutes is too long or too short, increase or decrease the duration accordingly.

Stretching

Hold the following stretches for: upper body 10 seconds, lower body 10 seconds.

Standing single hamstring (back of upper leg) • Stand with left leg slightly bent with foot flat on floor • Have right leg straight with heel on floor • Keeping back straight, stretch with both hands towards right foot, if cannot reach foot, place hands on supporting leg. • Repeat with opposite legs

Adductor (inner leg) • Have both feet flat on floor facing forward wider than shoulder width • Bend left leg keeping knee inline with the foot • Straighten right leg out to side to feel stretch • Keep back straight and place hands on legs • Repeat with opposite legs

Hip Flexor (top of thigh) • Have left leg in front of right leg • Bend left leg at a right angle • Stretch right leg straight back and place it on the floor on its toes • Keep back straight and rest hands on left knee • To increase the stretch more, try to straighten right leg • Repeat with opposite legs

Quadriceps (front of upper leg) • Stand on left leg • Bend right knee and use right hand to pull right foot toward backside until stretch is felt • Keep back straight • If it is hard to balance, hold on to a wall • Repeat with opposite legs

Calf (back of lower leg) • Stand in front of a wall and place hands flat on wall or flat vertical surface • Have left leg slightly bent in front of right leg • Place right leg behind and push heel down on floor to feel the stretch • Repeat with opposite legs

Chest • Stand up straight with both hands placed on lower back • Pull elbows together • Push chest out to feel chest • Keep back straight

Back • Stand up straight with hands connected in front of body at shoulder height • Straighten arms to no more than 90% • Push forward to feel the stretch

Shoulders • Cross right arm across body at shoulder height • Push gently against right elbow with left arm towards body to feel the stretch • Repeat with opposite arms

Triceps • Bend right elbow and try to point elbow to ceiling • Slightly push on the back of right upper arm keeping close to head • Repeat with opposite arms

Fighting Drills and Applications

Choose various combinations of any three punches, kicks and/or defences, perform them using he shadow boxing technique for 1 minute. Start with left leg forward, have a rest for 30 seconds then repeat with the right leg forward. Have a 30 second rest and repeat.

Repeat sub-grading routines 4 20 times (separately) and repeat sub-grading 1 to 4 10 times (connected) completing the sub-grading.

Physical Conditioning

Complete as many of the following exercises as possible in 60 seconds taking a break of 60 seconds between each exercise. Repeat so each exercise is done twice. Use control and a steady speed so that they are done properly and are not rushed. Repeat so that it is done twice.

• Place hands on floor just over shoulder width apart at chest level • Hold body off the floor with either knees on the floor or feet on the floor with legs straight (depending how hard you want to work) • Keep back and neck straight • With control, bend arms so the body lowers to floor (so arms are at right angle) • Push against the floor so the body lifts back to starting position

• Lie on back with knees bent so feet are flat on floor • Place hands on the thigh just before the knees with arms straight • Keep neck straight and slowly lift upper body • At the same time slide hands up the thigh until the hands are on the knees • When hands cup knees, return back to floor

• Lie on front with legs straight, hands beside the head facing the floor • Slowly lift the upper body • This only needs to be a small movement for it to work so do not lift the upper body anymore than about 15 cm to prevent injury • Return upper body to floor • Maintain slow and controlled movement throughout exercise to avoid injury

• A chair or step is needed for this exercise • Sit on the chair or step and place hands on the edge, beside backside • Have legs lightly bent resting on heels on floor • Lift body off chair or step • Lower body in front of chair or step until arms are at a right angle keeping elbows tight to body • Lift body so arms are straight

• Stand with feet shoulders width apart • Have arms in front of the body • Keeping back and neck straight, bend knees until legs are at a right angle • Straighten legs back to starting position • Keep feet flat on floor and knees in line with toes at all times

Cool Down

Run for 4 minutes at a slow but steady pace then walk for 1 minute.

Flexibility

This section is the same as the "Stretching" section, but hold the lower body stretches for 30 seconds.