The Basics Of Kickboxing by Duane Ludwig

• Ludwig is a former K1-MAX Champion, 2-Time MMA Coach of The Year, and holds the record for the Fastest Knockout in the UFC (0.06)
• Ludwig is often referred to as one of the most technical strikers in the history of MMA and now resides as one of the greatest Coaches in the sport, guiding stars like the UFC’s T.J. Dillashaw
• Learn the basics of kickboxing in a 12-week program that will expedite the building of crucial fundamental skills and help you become a more dangerous and well-rounded striker

 

 

WEEK 1

STANCE

FOOTWORK

GALLOP STEP

SINGLE PUNCH SERIES

TWO PUNCH SERIES

NUMBERS 1-4

NUMBERS 1-4 MIXED

NUMBERS 1-4 AND TWO PUNCH SERIES

WEEK 2

FOOTWORK DRILL - SINGLE PUNCH SERIES + OVERHAND

TWO PUNCH SERIES, NUMBERS WITH HANDS + DOUBLE JAB

TWO-THIRTY

WEEK 3

SINGLE PUNCH SERIES - TWO PUNCH SERIES WITH DOUBLE JAB

HIP ROTATION DRILL - CATCH AND CORRECT DRILL

LOW KICKS ON THE KICK SHIELD

BODY KICKS ON THE THAI PADS

WALKING ROUND KICK LINE DRILL

WEEK 4

WARM UP FOOTWORK DRILL

WARM UP SINGLE PUNCH SERIES

HIP ROTATION AND CATCH AND CORRECT DRILL

ROUND KICKS ON THE PADS

LEAD HOOK REAR KICK

CROSS LEAD KICK

FIRST HALF OF DUTCH DRILL

NUMBERS WITH KICKS

WALKING ROUND KICKS

WEEK 5

WARM UP TWO PUNCH SERIES

WARM UP NUMBERS OF HANDS

PROPERLY BLOCKING ROUND KICKS

NUMBERS WITH ROUND KICKS

FULL DUTCH DRILL

WEEK 6

WARM UP FOOTWORK - SINGLE PUNCH SERIES - TWO PUNCH SERIES

NUMBERS 6-9

BLOCKING HOOKS

PROPER KNEE TECHNIQUE

KNEES ON THAI PADS -PLUS HOOK KNEE-CROSS KNEE

NUMBERS AND KNEES

WALKING KNEE DRILL

VARIATION OF THE TWO-THIRTY

WEEK 7

HOW TO ROLL - SINGLE PUNCH SERIES WITH ROLLS

TWO PUNCH SERIES WITH ROLLS

NUMBERS WITH ROLLS

HOW TO COUNTER OFF ROLLS

NUMBERS WITH ROLLS AND COUNTERS

PROPER FRONT KICK TECHNIQUE

NUMBERS AND FRONT KICKS

WALKING AND PENDULUM FRONT KICKS

WEEK 8

HOW TO SLIP

NUMBERS AND SLIP

KICKS INTO KNEES

NUMBERS WITH ROUND KICKS INTO KNEES

PENDULUM ROUND KICKS

WALKING ROUND KICK DRILL

TWO THRITY REVIEW

WEEK 9

BLOCKING HOOKS

REVIEWING ROLLS

HOW TO PULL

NUMBERS OF HANDS WITH COUNTERS

NUMBERS OF HANDS WITH COUNTERS ADDING KICKS

BLOCKING REAR LOWKICK AND LEAD BODY KICK

BLOCKING AND COUNTERING REAR LOWKICK AND LEAD BODY KICK

ALL COMMANDS

WEEK 10

WARM UP 2 VARIATIONS OF THE TWO-THIRTY

WARM UP - BACK EM UP DRILL

BLOCKING PARRYING AND COUNTERING FRONT KICKS

NUMBERS WITH FRONT KICKS

NUMBERS WITH ROUND KICKS AND FRONT KICKS

ROUND KICKS INTO FRONT KICKS

TOUCH AND CHOP DRILL

WEEK 11

WARM UP - TWO PUNCH SERIES

WARM UP - NUMBERS OF HANDS

NUMBERS OF HANDS WITH COUNTERS

BLOCKING AND COUNTERING ROUND KICKS

PARRYING AND COUNTERING FRONT KICKS

ALL COMMANDS

BACK EM UP DRILL

THE KO DRILL

TYING IN THE BACK EM UP AND KO DRILLS

THE HEMMERS

WEEK 12

WARM UP - SINGLE PUNCH SERIES - KNEES, ROUND KICKS - NUMBERS OF HANDS

NUMBERS WITH ROUND KICKS AND COUNTERS

NUMBERS WITH KNEES AND COUNTERS

NUMBERS WITH FRONT KICKS AND COUNTERS

ALL COMMANDS

THE HOLLAND

THE CHECK HOOK

REVIEWING THE KO DRILL

COMBINING THE HOLLAND CHECK HOOK AND KO

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