BJC Muay Thai, Classes

Classes

BJC MUAY THAI™ is a high-energy workout that uses muay thai techniques to enhance the physical fitness of its participants and develop an understanding of both sport and self defence. Participants wil be constantly performing exercises and techniques during a 60-minute session.

Each session incorporates shadow sparring, partner drills and pad work to enhance focus, timing, speed and power.

Upon reaching attendance goals (monitored by BJC MUAY THAI™ Instructors) particpants will be asked to perform undergo a formal skills assessments. Only techniques that specifically relate to a particular level will be assessed. If techniques are performed at a satisfactory level the student will be issued with an official BJC MUAY THAI™ certificate and grade singlet.

As a guideline, every session is broken into four (4) areas:

1. WARM UP

Basic stretch and joint mobility to prepare participants for plyometric (BJC Gladiator™) exercises.

2. PRELIMINARY DRILLS

Preliminary techniques are practiced as shadow sparring drills. Techniques and combinations are taught through a series of progressive drills incorporating:

FOOTWORK

HANDS

KICKS

GRAPPLING

KNEES

ELBOWS



3. PAD WORK

During classes, instructors will teach/enhance student skills by using training pads.

FOCUS PAD

Commonly used to develop hand and elbow techniques in from short and medium ranges. Also aids in sharpening defensive and counter fighting hand skills

KICK SHIELD

Primarily used to develop power in kicking and knee techniques. Used to developing single power shots or multiple rapid fire attacks

FOREARM PADS

The most versatile and effective way of training fighters to use eight weapons. Develops full attack techniques via advanced and realistic combination training.

Defensive and counter attacking enhanced when used in conjunction with shin-pads and belly pad by the trainer, who can then use kicks to simulate a real fight sequence.

Also used to develop power shots/sets or rapid fire attacks.

Warm Down:

Prepare your participants to unwind, normalise ready to leave training.

FREE-SPARRING (OPTIONAL ACTIVITY)At the discretion of the FIGHTING FIT – KICKBOXING™ Instructor, participants may part-take in a Free-Sparring activity. However this will require ALL participants to wear Boxing Gloves (minimum 10oz), Shin Pads/Guards and Mouthguards.

Females may also wear a chest protector and males are recommended to wear a groin protector.

This activity MUST be performed with respect to the varying levels of participants. Advanced grades should respect that the skills of beginners or intermediates and Free-Sparr at a level that does not intimidate or contest.

Students of similar skill level should also Free-Sparr appropriately so as not to cause injury to each other or others around them.

Any participant, who does not feel comfortable participating in such an activity must inform their Instructor prior to commencement of Free-Sparring. They can then participate in another type of activity instead of Free-Sparring.
FIGHTING FIT - KICKBOXING™ instructors will vary the time frames for each activity, but absolute maximum of class time is 45 minutes.
Module 5 - FIGHTING FIT - KICKBOXINGÒ sessions will be conducted for one hour because all three pads are used during the workout and participants are expected to be of a high fitness standard.

A general class consists of:

WARM UP

SKILLS DEVELOPMENT - TRAINING DRILLS

SPARRING

COOL DOWN



WARM UP

Warm-up exercises are essential prior to progressing to skills training providing a "full range of movement" promote joint movement and flexibility in each muscle group.

Warm Up exercises will often include:

JOINT ROTATIONS

SKIPPING

STRETCHING



Warming up the Neck, Arms and Shoulders, Waist/Hips/Obliques, Feet and Ankles, Legs and Back.

SKILL DEVELOPMENT

Skills are developed by Shadow Sparring, Sparring, Pad Drills, Bag Work and develop:

Motor Skills

Balance

Co-ordination

Power Flow of combinations

Speed

Practice the effectiveness of a given technique

Improve cardiovascular fitness

Body Conditioning

Aid to convert theory into practice

Safe full-contact aids



FREE SPARRING

'Free sparring' is practiced with participants wearing full padded protection (i.e. Boxing Gloves, Shin Protector and Mouthgaurd) and techniques used in a controlled manner, aiding confidence and helping participants to 'zone in' on specific target areas developing precise techniques.

RECOVERY

Stretching and Relaxation Exercises

DON'TS

RELAXATION

After stretching a muscle group make sure that you follow with a relaxation exercise

STRETCHING

Be mindful of the fact that there are two styles of stretching - Passive and Active.

1. Active stretching is when the martial artist uses their own strength to manipulate the stretch.

2. Passive stretching is when the instructor or training partner extends the degree of stretch. Care should be taken to avoid tissue tearing.