CROSSFIT SPECIALTY COURSE:

STRIKING TRAINING GUIDE

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CrossFit Specialty Course:    :
Striking Training Guide

DISCLAIMER

The exercises and advice contained within this manual may be too difficult or
inappropriate for some people, and the reader(s) should consult a physician before
engaging in or prescribing them. This information is intended for participant reference
only and is not intended to serve as a complete guide to striking, martial arts and/or self-
protection training.

The author and the publisher of this manual are not responsible in any manner
whatsoever for any injury which may occur through following the instructions
contained herein.

ACKNOWLEDGEMENTS
I want to offer special thanks to Jeff Martone for supplying the template for this manual
as well as for graciously sharing much of the material featured in Sections Two and Five of
this manual. His kindness has been a tremendous help.

Finally, I want to thank Melissa Ryan for her invaluable insight and for editing this manual.

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TABLE OF CONTENTS

COURSE DESCRIPTION AND OBJECTIVES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

FREQUENTLY ASKED QUESTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
SECTION ONE: INTRODUCTION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
COURSE REQUIREMENTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
GUIDELINES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
BASIC SAFETY RULES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
SECTION TWO: JEFF MARTONE’S PRE-WORKOUT AND
POST-WORKOUT STRETCHES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
JOINT MOBILITY AND FLEXIBILITY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
GEORGE RYAN’S ALTERNATE CROSSFIT STRIKING WARM-UP. . . . . . . . . . . 9
POST TRAINING STRETCHING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
SECTION THREE: STRIKING TECHNIQUES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
FIGHTING STANCE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
PROPER FOOTWORK . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
STRIKING SKILLS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Stand-Up Striking Techniques. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Kicking Techniques . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Knee Strike Technique. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Ground Striking Techniques. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Striking Combinations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
SECTION FOUR: CROSSFIT STRIKING WORKOUTS. . . . . . . . . . . . . . . . . . . . . . . . . . . 21
GENERAL GUIDELINES:. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
LADDERS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
THE BENCHMARK “GIRLS”: STRIKING SUBSTITUTE WORKOUTS . . . . . . . 23
TABATA INTERVAL. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
R.P.G. PUNCHING DRILLS (INDOOR SHOT PUT) . . . . . . . . . . . . . . . . . . . . . . . 25
GEORGE RYAN’S FIGHT NIGHT WORKOUT . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
SECTION FIVE: TEACHING CROSSFIT STRIKING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
THE CROSSFIT STRIKING ETHOS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
JEFF MARTONE’S CROSSFIT TEACHING STRATEGIES. . . . . . . . . . . . . . . . . . 27
CONCLUSION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

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COURSE DESCRIPTION AND OBJECTIVES

The CrossFit Striking course is designed to give participants the essential skills that
will allow them to instruct athletes in the basic striking concepts of mixed martial arts,
boxing and self-protection. Participants will be taught how to incorporate striking drills
into CrossFit workouts so that overall fitness, core strength and rotational power can be
increased. In addition, the practicing and utilization of these skills will add variety to work-
outs. Most importantly, participants will be given the necessary skill-sets for recognizing
common errors in their students and for making the necessary adjustments that will
ensure a safe and effective training routine.

OBJECTIVES
•
To achieve a fighter’s fitness level
•
To add variety to your CrossFit workouts
•
To be able to throw proper strikes and combinations, i.e. punch & kick
•
To understand the role of the kinetic chain and the posterior chain that support
athletic performance and fighting
•
To increase the speed and power of strikes, regardless of experience
•
To be able to teach proper striking mechanics to clients
•
To safely run a training session involving striking skills and drills
•
To teach an essential self-protection skill-set to athletes
•
To effectively utilize shadow boxing, focus mitts and a heavy bag

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FREQUENTLY ASKED QUESTIONS

1. Is there any sparring involved in this course?

No. This is a non-contact course that focuses on proper technique by utilizing shadow
boxing techniques, focus mitts and a heavy bag.

2. As a CrossFitter, how will this Course benefit me?

You will be able to teach athletes how to add striking drills and skills to their workouts
in order to enhance their CrossFit programming. In turn, you’ll also be able to increase
your own athletic performance level. Additionally, this course will teach you the
essential self-protection skill-set of striking. This knowledge also can be passed on to
your clients.

3. Is there a performance test?

Yes. There is a performance test that each participant must pass in order to receive a
Trainer Certificate. If the participant doesn’t pass the test, remediation will be given
and a second test will be administered. If the participant doesn’t pass the second per-
formance test, they will be given 90 days to submit a video tape of their performance
test. If the participant doesn’t pass, they will be given a certificate of attendance.

4. Is there a written test?

Yes. There is a written test that each participant must pass in order to receive a Trainer
Certificate.

5. What do I need to bring?

You will need to bring a pair of MMA striking/bag gloves. These gloves can be pur-
chased for a reasonable price at many sporting goods stores. Also, participants should
wear athletic clothing and bring a pen and notebook.

6. What course materials, if any, come with this Course?

All participants will be given a comprehensive manual that covers the course material
and suggested striking workouts.

7. What is the order of events for this weekend?

SATURDAY DAY 1 SUNDAY DAY 2

0800-0830 . . Registration 0830-1100 . . . Review, Instruction and Practice
0830-0900. . . Introductions and Lecture 1100-1200 . . . Heavy Bag Overview and Program Design
0900-1200 . . . Warm-Up, Instruction and Practice 1200-1300 . . . Lunch
1200-1300 . . . Lunch 1300-1400 . . . Program Design and Specialty Drills
1300-1600 . . . Instruction, Practice and Drills 1400-1500 . . . Power Development Instruction
1600-1700 . . . Workout and Q&A Period 1500-1600 . . . Group Instruction and Performance Exam
1800 . . . . . . Dinner Social (Optional) 1600-1630 . . . Written Exam
1630-1700 . . . Certificates, Final Q&A and Closing Remarks

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INTRODUCTION

COURSE REQUIREMENTS

The CrossFit Striking Course is designed to provide the necessary skills to teach striking
techniques, to detect and correct common errors and to safely conduct striking training.
The requirements for this course are quite stringent, primarily for your protection and for
the safety of those you train. The requirements are:

• Letter of physical approval to attend the class

• 100% Attendance
• 100% Participation
• Pass all skills on the Performance Test
• Score at least a 80% on the Trainer Test
A. Due to the importance of the material presented in this course, there will be no
exceptions to the above criteria.
B. If, for any reason, you do not fulfill all of the above requirements, you will be
permitted to attend a future course or to submit videotape proof of your improved
striking performance. Remediation and the retake of any test will be given at the
discretion of the lead instructor. All required criteria must be met before certificates
are issued. Otherwise, a certificate of attendance will be issued.

GUIDELINES

During all hands-on training, please abide by these basic guidelines:

1. No horse play.
2. Disclose any medical conditions and medications being taken.
3. When an instructor is talking to the class, please stop what you are doing and listen.
4. Hydrate.
5. Wear appropriate, loose fitting gym clothes.
6. Maximize training time – be on time and keep breaks short.
7. Ask questions and take plenty of notes.
8. Have fun!

Your adherence to the above guidelines will assist you in successfully completing
this course.

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BASIC SAFETY RULES

Safety is paramount when training with the striking techniques. Please review and adhere
to all of these Basic Safety Rules as they pertain to CrossFit Striking’s techniques, etiquette,
equipment and conditioning.

1. Train where there are no concerns about property damage or injury to anyone.

2. Practice all safety measures at all times, even with low impact striking
techniques, in order to develop good habits.

3. Always wear proper hand and wrist protection when striking a focus mitt or a
heavy bag. Wear appropriate striking/bag gloves.

4. Always strike using proper body mechanics.

5. Always strike using proper hand and wrist positioning.

6. Work within your current conditioning limits.

7. Remember to tighten your fist right before impact.

8. Build up your training and work capacity gradually and according to your
common sense.

9. When in doubt, consult a doctor when dealing with pre-existing and/or

all injuries.

10. Always hold the focus mitts properly for your training partner.

Instruction and rules cannot cover all contingencies:

There is no substitute for good judgment.

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JEFF MARTONE’S PRE-WORKOUT AND POST-WORKOUT STRETCHES

JOINT MOBILITY AND FLEXIBILITY

The following mobility and flexibility exercises can serve as an excellent warm-up and/or
cool down. Mobility drills are performed in a controlled rhythm, gradually increasing to
maximum range of motion. Note: These drills are NOT bouncy or ballistic movements!
The emphasis is on smooth movement and on staying within a comfortable range of
motion (ROM) while gradually increasing ROM as your muscles and joints warm-up (i.e.
increase blood flow to muscles, Sinovial fluid to the joints, body temperature, etc.). Think
of these exercises as “oiling” the joints. Be patient and consistent, gradually reclaiming
your God-given freedom of movement.

Ideally, the repetitions should match the age of the participant. Realistically, 20-30 repeti-
tions will be sufficient to achieve desired results. Initially, you may have to break the drills
into multiple sets of lower reps. But, you gradually can decrease the number of sets until
you’re performing only one set of the total number of reps.

JOINT MOBILITY DRILLS

Rotating a joint through its anatomically complete range of motion (or trying to approach
that ROM if the joint is damaged) smoothes out the joint surfaces and lubricates them.
This contributes greatly to the joint’s health.

A few minutes of daily practice first thing in the morning and prior to a workout is ideal.
If necessary, repeat before retiring for the night. Habitual practice will put you on the
road to enhancing your joint health, to gaining economy of motion, and to achieving
painless movement.

1. Neck
a. Tilting-forward/back
b. Rotating-left/right
c. Tilting-left/right
d. Head rotations
2. Shoulders
a. Shoulder rolls forward & back
b. Small circles over head (elbows locked, biceps close to ears)
c. Alternating big circles forward & back
d. Scare Crow
3. Elbows
a. Circles (in and out)
b. Speed bag (arms in front, elbows shoulder height)
4. Wrists and Fingers (rolls, figure 8’s, & wave)

5. Slow Shadow Punching

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6. Spine
a. Spinal Rotation (Arms loose)
b. Spinal Flexion/Extension
c. Lateral Spinal Flexion
7. Hip Rotation

8. Knee
a. Rotation
b. Knee extension/flexion
1. Feet together, hands on floor
2. Feet shoulder width apart, hands on floor
c. Side Lunge (foot flat, toe up)

GEORGE RYAN’S ALTERNATE CROSSFIT STRIKING WARM-UP

An alternate CrossFit Striking warm-up consists of footwork, shadow fighting, sprawls and
sit-outs.

SPECIAL CROSSFIT STRIKING WARM-UP NOTE

Please make certain to sufficiently stretch your hip flexors before participating in
CrossFit Striking.

WARM-UP CRITERIA

• Increase body temperature and heart rate

• Provide some stretching
• Stimulate the entire body and major biomechanical functions
• Provide practice for basic movements
• Prepare for rigorous athletic training CF

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POST TRAINING STRETCHING

The following stretching exercises should be saved for the end of the training session.
The purpose is to increase flexibility and build strength at extreme ranges of motion with
PNF/isometric stretching. The key is to hold a steady isometric contraction for up to 30
seconds. Don’t hold your breath; breathe shallowly and then let out a sigh of relief. When
your intra-abdominal pressure drops, your muscles relax. The exhausted muscles should
relax eventually.

Relax-Into-Stretch Toe Touch

1. Begin standing with your feet together, knees straight (a slight bend is OK).
2. Bend over with a rounded back with the attempt to touch your toes. Don’t reach any
further than you can do so comfortably.
3. Inhale, contract your hamstrings and glutes, clench your fists and grip the floor with
your toes as hard as you can then count to five (seconds).
4. Exhale and relax your muscles, allowing your upper body to drop closer to the floor.
5. Repeat steps 3-4 two more times. When finished, bend your knees and stand up.
Note: Staying in a toe touch. This is not recommended unless you make an effort
to ‘lift your hips’ and ‘elongate’ your lower spine instead of forcing it to round.
The reason: possible overstretching of the lower back ligaments.

Good Morning Hamstring Stretch

1. Begin standing with your feet shoulder-width apart, your knees slightly bent, your
back arched and your weight on your heels.
2. Bend over, folding at the hips, while keeping your back arched and your chin up.
3. Inhale, contract your hamstrings, glutes, and lower back as hard as you can then
count to five (seconds).
4. Exhale and relax your muscles, allowing your upper body to drop closer to the floor.
5. Repeat steps 3-4 two more times.

Kneeling Hip Flexor Stretch

1. Kneel on your right knee with your right toes pointed behind you. Plant your left foot
firmly in front of you while keeping your left leg perpendicular to the floor.
2. Inhale, keep your hips square and your chest open, and contract the hip flexor by
trying to bring your heel and knee closer to each other. Note: The foot and knee do
not actually move. Hold for 5 seconds.
3. Exhale and relax, dropping your hip down closer to the ground. Keep your back
arched, chest out and chin up.
4. Repeat steps 2-3 two more times.
5. Switch legs and repeat steps 1-4.

Spinal Decompression Hangs

Perform these in conjunction with dead lifts or at the end of your training session.

1. Grip a pull-up bar, hands approximately shoulder-width apart, palms facing away
(Note: This exercise works best when your legs are straight and your feet are dangling
off the ground).

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2. While hanging, keep the shoulders down and in their sockets by actively contracting
your lats and scapulae.
3. Inhale and then forcefully contract all the muscles in your glutes, abs, legs, back and
arms for 3-5 seconds.
4. Passively exhale, instantly relax, and allow the entire length of your spine to elongate.
5. Repeat for 3-5 reps.

SPINE DECOMPRESSION IS VITAL TO SPINE HEALTH

AND MOBILITY

The authoritative Soviet Physical Culture and Sports Encyclopedic Dictionary

states that spine mobility is very dependent on the thickness of the intervertebral
discs: the thicker the discs, the greater the mobility. The discs act as shock absorb-
ers. Their spongy core does the job. When a disc absorbs liquid it can get almost
twice as thick – which explains height fluctuations of a few centimeters through-
out the day.

After fifty years of age discs dry up and a person shrinks and loses his flexibility. The
value of traction or elongation exercises cannot be overestimated. “Just a little time
will pass [since you started hanging on a pull-up bar]” promises Russian coach Mark
Tartakovsky, “and you will feel as if the bar has gotten lower, as if you have grown
up or rather stretched out a centimeter or two…”

In a free hang, Tartakovsky advises various leg and torso movements to amplify
the effect: moving the legs back and forth or side to side, together and separate;
non-ballistic turns of the torso and with the feet held together.SJ

“Be athletic about it.”

– George Ryan

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STRIKING TECHNIQUES
Foundational Skills: Fighting Stance & Proper Footwork

FIGHTING STANCE

Developing a proper fighting stance will assist practitioners with their defensive blocking
techniques and with their entire striking repertoire. It is essential that the practitioners’
fighting stances enable them to move fluidly and aggressively while protecting them-
selves from an aggressive attack or while launching offensive pressure.

The following principles will aid in achieving a proper fighting stance.

1) Maintain an upright stance with your primary leg (right leg if right handed) to the rear.
You may lean slightly forward. Your shoulders and hips face the target.
2) Keep your legs approximately shoulder-width apart.
3) Flex your knees and distribute your weight evenly while keeping your weight on the
balls of your feet. You should be able to explode in any direction from this stance.
4) Keep your chin tucked down towards your chest with your eyes looking forward.
Always keep your eyes on the target.
5) Both your hands should be relaxed in either an open or closed fist position and held
high near your face. Be sure to keep your elbows down near your sides.
6) Your lead hand may be several inches in front of the left side of your face and
level with your chin thereby making it easier to parry strikes and launch your left
hand techniques.

PROPER FOOTWORK

During an actual self-protection encounter, combative sporting event or training session,

it’s imperative that the practitioner be able to move fluidly and decisively in any direction.
Having good footwork will help facilitate fluid movement thereby making a practitioner’s
technique more effective. Adhering to the following principles while in a fighting stance
can assist with achieving proper footwork:

1) Maintain an upright stance with your primary leg to the rear. You may lean slightly
forward. Your shoulders and hips are facing the target.
2) Keep your legs approximately shoulder-width apart.
3) Flex your knees and distribute your weight evenly while keeping your weight on the
balls of your feet. You should be able to explode in any direction from this stance.

The rule of thumb for mastering proper footwork is to step with the foot closest to the
area you’re moving to first.

• If you intend to move forward from a conventional fighting stance (left leg forward)
you should step forward with your left foot first, quickly followed by your right foot.
This may look and feel like a shuffle.
• The same principle applies to moving rearward. To move to the rear, step back with
your right foot first, quickly followed by your left foot.

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• While moving to the right, step with your right foot first, quickly followed by your
left foot.
• While moving to the left, step with your left foot first, quickly followed by your
right foot.

Note: Be careful not to cross your feet or overextend your steps while moving since this will
compromise your ability to maintain your balance.

STRIKING SKILLS

The following techniques are the basic striking concepts of mixed martial arts, boxing and
self-protection. Mastering these basics will give participants the essential skills that will
assist them with instructing athletes in proper striking techniques.

STAND-UP STRIKING TECHNIQUES

(*Punches Are Numbered for Combinations )
Lead Straight #1
Rear Straight #2
Hook Punch Lead #3 / Rear #4
Uppercut Punch Lead #5 / Rear #6
Roundhouse Elbow Strike
Palm Heel Strike

KICKING TECHNIQUES
Front Kick
Rear Leg Roundhouse Kick

KNEE STRIKE TECHNIQUE

Ground Striking Techniques
Punches
Palm Heel Strike
Elbows
Knees

STRIKING COMBINATIONS

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STAND-UP STRIKING TECHNIQUES

LEAD STRAIGHT
The Lead Straight (Jab) is a leading hand punch that is meant to sting, disrupt or distract
your adversary. However, with proper training and technique, the Lead Straight can be
made to possess significant power. This strike can be used to set up striking combinations
and/or to quickly measure the distance of an adversary. To throw the Lead Straight, practi-
tioners should push off their back foot and take a short, explosive step forward with their
front foot while simultaneously punching with their leading hand.

Principles for maximizing the effectiveness of a proper Lead Straight

(from the fighting stance):
1) Simultaneously push your front hip and shoulder forward in order to add power to
the technique.
2) The front leading hand is thrown straight out at its target while the fist turns over ¼ -
½ with the back of the hand facing upward and striking with the first two knuckles.
3) Keep your chin down and your rear hand next to your chin for protection.
4) Keep your hand loose while throwing the technique until it is inches away from
making contact and then “tighten.” This will ensure greater speed and less fatigue.
5) After landing your technique 4 - 6 inches past the striking surface, quickly retract your
hand along the same path it had taken while performing the strike.
6) Remember to exhale while striking.

REAR STRAIGHT
Out of all the hand strikes available, the Rear Straight is considered the most powerful.
This punch is thrown with the rear hand and can have tremendous power when the legs,
hips, torso and shoulders are properly incorporated into the technique. In the sport of
boxing, having a powerful Rear Straight is essential if you want to be a champion. Having
a powerful Rear Straight as a law enforcement officer or as a self-protection practitioner
can save your life during a violent physical encounter.

Principles for maximizing the effectiveness of a proper Lead Straight

(from the fighting stance):
1) Push off your rear foot and turn your hips and shoulder into the technique for
maximum power.
2) Throw your rear straight strike straight from your chin area without winding up or
moving your hand rearward before throwing the strike. Be sure to keep your chin
down and bring your primary shoulder (right) up alongside your chin while throwing
the technique for power and protection. Your support hand will remain on the left
side of your face for protection.
3) Your rear hand is thrown straight out at its target while the fist turns over ¼ - ½ with
the back of the hand facing upward and striking with the first two knuckles.
4) Keep your hand loose while throwing the technique until it is inches away from
making contact and then “tighten.” This will ensure greater speed and less fatigue.
5) Be sure to follow through and strike 4-6 inches beyond the targeted striking area.
6) After landing your technique, retract your hand along the same path it had taken
while performing the strike.
7) Remember to exhale while striking.

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HOOK PUNCH
The Hook Punch is a strike that’s designed to go around obstacles like an opponent’s
defensive guard. Instead of going straight, it is delivered on a horizontal plain in a tight
and circular motion. Practitioners should move their striking hands slightly away from
their heads and bend their striking arms approximately 90 degrees while delivering the
strike by violently twisting their bodies. It’s important that practitioners keep their oppo-
site hand up near the face while delivering their strikes.

Principles for maximizing the effectiveness of a proper Lead Straight

(from the fighting stance):
1) Move your striking hand slightly away from your head and prepare to bend your
striking arm approximately 90 degrees for the strike. Simultaneously, quickly and
slightly crease your striking side hip in a rearward direction in order to aid in the
production of power (Left = Counter-Clockwise, Right = Clockwise).
2) While simultaneously whipping your hips (in the opposite direction of the crease in
Step 1), torso and shoulders in a tight circular direction, bring your striking hand up
and deliver it to the targeted area. It’s important that your elbow remain on the same
horizontal plain as your fist (Note: Your palm may face inward toward you or it may
face downward).
3) Be sure to keep your chin slightly down and your eyes on the target. It’s important
that you keep your opposite hand up near your face while delivering the strikes.
4) Don’t overextend.
5) Your front foot remains pointed forward.

UPPERCUT PUNCH
The Uppercut Punch is a strike that’s designed to be delivered close-in to your target and
to go underneath obstacles like an opponent’s defensive guard. Instead of going straight,
it is delivered straight up, vertically, with the palm of your fist facing you during impact.

Principles for maximizing the effectiveness of a proper Right Uppercut Punch

(from the fighting stance). Note: Do the opposite for a Left Uppercut Punch:
1) To deliver a right upper cut from a fighting stance, shift your weight towards your
right leg and simultaneously dip (lowering your stance) and slightly twist to the right.
2) Push off your right leg and twist up and towards the left (your target area) while
simultaneously dropping your right hand several inches so that it will be in a good
position for you to deliver your uppercut strike.
3) With your body moving up and twisting toward your target, forcefully shoot your
strike straight up towards your target.
4) Be sure to follow through your target vertically, with the palm of your fist facing you
during impact.
5) After landing your technique, retract your hand along the same path and return to
your fighting guard or continue with your combination.
6) Remember to exhale while striking.

PALM HEEL STRIKE

The Palm Heel Strike is designed to keep your hands safer when performing a strike. It
is delivered much like a Lead Straight or a Rear Straight with the exception of the hand

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position. In a Palm Heel Strike, you open your hand up with your fingers pulled back and
you strike with the heel (bottom portion) of your palm. This will allow you to throw a
powerful strike at a heavy bag, at pads or at an adversary while also minimizing the threat
of breaking your hand.

Note: When you make a fist, you are involving over 20 of the bones in your hand.
Strikes that require throwing a fist therefore open you up to a higher probability of
breaking a bone than a strike that involves only the heel of your hand - if the punch is
not thrown properly.

Principles for maximizing the effectiveness of a proper Lead Straight

(from the fighting stance):
Refer to the steps listed in the Lead Straight and Rear Straight section with the following
exceptions made for hand position:
1) Open your hand and pull your fingers back.
2) Tuck your thumb tightly to the side of your palm area for support and to eliminate
the risk of breaking your hand upon impact
3) Strike with the bottom (heel) portion of your palm - specifically, with the bone that is
located in the middle of your palm heel.

ELBOW STRIKE
An Elbow Strike can be a devastating strike while in close quarters with a combative
suspect or against a padded target during a training session. This compact technique
develops its power from the utilization of the practitioner’s whole body - legs, hips, torso
and shoulders - in delivering the strike. This versatile technique also can be delivered hori-
zontally, rearward, downward, upwards and to the side. Furthermore, it helps set up other
techniques so that the practitioner can end the fight quickly.

Principles for maximizing the effectiveness of a proper Lead Straight

(from the fighting stance):
1) Bring your right hand (fist or open hand) close and tight to the front of your shoulder.
2) Take a sharp step towards your target with your front foot (Note: The situation may
not always warrant/allow for a step).
3) Bring your elbow up horizontally (palm of hand or fist facing down) and, while
rotating your hips, torso and shoulder, throw your strike towards and through your
intended target.
4) Be sure to follow through in a straight-forward linear direction, not a circular motion.
5) Bring your arm quickly back to a fighting stance and follow up if necessary.

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KICKING TECHNIQUES

FRONT KICK
The front kick is the easiest of all the kicks to master due to its economy of motion. Yet,
the front kick can generate a tremendous amount of power when it is implemented with
proper technique and placement.

Principles for maximizing the effectiveness of a proper Lead Straight

(from the fighting stance):
Step forward with your support leg and turn and plant your foot at a 45 degree angle
(Note: This is not necessary if the situation doesn’t warrant a step).
1) Bring your kicking knee straight up and point it towards your target.
2) Kicking with the ball of your foot or with your heel, extend your foot through your
target area.
3) Extend your kicking hip forward for maximum power and follow-through.
4) Quickly retract your foot back while keeping your knee pointed at its target.
5) Bring your knee and your foot down then establish a fighting position or flow into
other techniques if necessary.

REAR LEG ROUNDHOUSE KICK

The Rear Leg Roundhouse Kick can be a devastating strike if done properly. This technique
primarily is used to attack your adversary’s legs and to set up other techniques in the
self-protection arena and in some combative sports. This kick is particularly effective in
self-protection scenarios because an adversary’s legs are the easiest part of their body to
attack with kicks and the hardest part of their body for them to defend.

Ideally, you will want to kick the meaty portion (i.e. thigh area) of your adversary’s leg with
the lower portion of your shin in order to minimize damage to your own body. You may
target higher striking areas, such as the stomach or the side of the torso, with the Rear Leg
Roundhouse Kick if you have a high skill level.

Principles for maximizing the effectiveness of a proper Lead Straight

(from the fighting stance):
1) Step forward with your support leg and turn and plant your support foot at an
outward angle thereby opening up your hip. You should push off the ball of your
kicking foot.
2) Bring your kicking knee upward and to the side.
3) Forcefully, swing your kicking leg - lead by your hip - towards its intended target.
4) Continue to rotate your body with the kick in order to generate tremendous power.
5) Strike with the lower portion of your shin.
6) After completing your kick, quickly retract your leg and return to a fighting stance or
flow into other techniques if necessary.

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KNEE STRIKE TECHNIQUE

In a close-quarter position or in a clinch, a Knee Strike can be a devastating distraction

strike to deploy on your opponent. The Knee Strike is hard to defend against and can be
delivered from more than one angle.

Principles for maximizing the effectiveness of a proper Knee Strike

(from the clinch position):
1) Grab your opponent with both hands by the back of the head or in a favorable clinch
hold. In training, grab the focus mitt or strike shield.
2) Turn and plant your support foot at an outward angle thereby opening up your hip.
3) Forcefully raise your striking knee upwards and towards the targeted area (thigh,
stomach, etc.) being sure to extend your hip through the technique. (Note: If you
find yourself inside a tight clinch with your adversary, drop your striking leg back to
create distance before you strike. This will aid in generating the speed and power
of the technique).
4) Return to a fighting stance or flow into other techniques if necessary.

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GROUND STRIKING TECHNIQUES

Ground Striking drills are a great way to add variety to your striking training while also
developing an important skill-set that is required for ground fighting and that is necessary
for self-protection.

Ground Striking Techniques are the same punches, palm heel strikes, elbow strikes and
knee strikes that you use in an upright position; however, striking on the ground necessi-
tates that you must overcome a lack of distance and problems with leverage. These two
factors can limit your speed and power. But, with the right training, you still can deliver
your Ground Striking Techniques with tremendous power.

To properly train in Ground Striking Techniques, the heavy bag is your best training tool.
You can place a heavy bag in your mount, side control, knee-on-chest or guard positions
and deliver your strikes and combinations. In addition, a training partner can hold the
heavy bag in an upright position on the floor so that you can attack it with kicks while
you’re on your back or on your side. The drills are endless!

The following is a list of some suggested Ground Striking Technique drills that use a heavy
bag (Note: All of these suggested strikes can be utilized in a myriad of combinations):

SUGGESTED STRIKES FROM MOUNTED POSITION

Punches (Straight and Hooks)
Palms (Straight and Hooks)
Elbows (Downward, Drop and Roundhouse)

SUGGESTED STRIKES FROM SIDE CONTROL POSITION

Elbows (Downward, Drop and Roundhouse)
Knees
Hammer Fist Punches

SUGGESTED STRIKES FROM KNEE-ON-CHEST POSITION

Punches (Straight and Hooks)
Palms (Straight and Hooks)

SUGGESTED STRIKES FROM GUARD POSITION

Punches (Straight and Hooks)
Palms (Straight and Hooks)
Elbows (Downward and Roundhouse)
Knees (Roundhouse)

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STRIKING COMBINATIONS

OVERVIEW
The striking techniques described on the previous pages can flow from one into another.
This creates “combinations” that also may be used to distract, gain distance from or put
a stop to an assailant’s combative actions during a self-protection scenario. These tech-
niques and combinations also have been used to win combative sport competitions in the
martial arts and boxing arenas.

Putting these combinations together during a structured striking workout also can
enhance your overall physical fitness, your fighting skills and your self-protection
prowess. However, it’s important that you train while utilizing proper technique and
the right equipment. Additionally, it’s essential that you learn how to “flow’ while
utilizing combinations.

EQUIPMENT
As for equipment, a heavy bag and striking pads (kick shields, focus mitts and thai pads)
are essential pieces of gear if you want to take your training to the next level. These
items will allow you to strike with speed and full power without risking injury to your
training partner.

SUGGESTED COMBINATIONS
The following are some “basic” striking combinations that you should master before
moving on to more advanced and complicated technique arrangements.

„„ 1, 2

„„ 1, 2, 3

„„ 1, 2, 3, 4

„„ 1, 2, 3, 2

„„ 1, Rear Leg Round House Kick (or Knee Strike)

„„ 1, 2, Lead Round House Kick (or Knee Strike)

„„ 1, 2, 3, Rear Leg Round House Kick (or Knee Strike)

„„ Lead Front Kick, 1, 2

„„ 1, 2, 1, 2

„„ 2, 1, 2, 1

„„ 1, 2, 3, 4, 5, 6 (You can add a Lead Knee and a Rear Knee at the end)

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CROSSFIT STRIKING WORKOUTS

Our goal as trainers is to safely train our clients to their physical and mental potential in
any given exercise, sport or skill-set – while performing a balancing act between proper
training and overtraining. However, we can avoid common injuries and overtraining with
good coaching, well-thought-out program design and with an awareness that allows for
scaling down when appropriate.

Listed below are some general training guidelines for CrossFit Striking. Remember,
though, there’s no substitute for common sense.

GENERAL GUIDELINES:

• Always warm-up and conduct ROM exercises BEFORE participating in

striking workouts.

• Never sacrifice form for time or strikes/reps.

• Do low rep strength practice BEFORE skill work (especially fighters).
• Wear high quality bag gloves while hitting pads or heavy bags.
• Always do low-impact warm-ups on the heavy bag BEFORE striking it with full-power.
• Perform as many strikes/reps as possible while still maintaining strict form when
applying speed and power.

• Terminate all sets BEFORE form deteriorates.

• Instead of risking injury by forcing more strikes and combinations, incorporate longer
active rests (i.e. jogging, jumping rope, footwork, walking, etc.).

“It’s not practice that makes

perfect, it’s perfect practice
that makes perfect.”
– Vince Lombardi

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LADDERS

Performing Ladders is a great way to increase the volume of reps while minimizing
fatigue. This technique works best in small groups of 2-5 people.

Example: Striking (punches) - The suggested striking combinations should be four

strikes for one ladder. Example; (1, 2, 1, 2) or (2, 1, 2, 1) or Lead Straight, Rear Straight,
Lead Hook and Right Round Kick, etc.

• Line up single file behind the heavy bag or pad holder.

• #1 person does 1 combo, #2 person does 1 combo and so on, until everyone has
done 1 combo.
• #1 person now does 2 combos, #2 person does 2 combos and so on, until everyone
has done 2 combos.
• Combo progression increases one combo at a time stopping just short of
muscle failure.
• This concludes the first set.
• Immediately start the second set with one combo.
• Then progress one combo at a time, stopping one combo short of the previous set.
This concludes the second set.
• Complete the above sequence until the final set equals one combo and then
you’re done.

Example: A 6-Set Ladder

1.2.3.4.5.6 (set 1)
1,2,3,4,5 (set 2)
1,2,3,4 (set 3)
1,2,3 (set 4)
1,2 (set 5)
1 (set 6) Done!

Total combos performed = 56 x 4 punch combos (224 strikes)

*NOTE: Novice and Intermediate practitioners may use (1, 2) for combos.

*Highly conditioned athletes and strikers can add more to the ladder drill such as:
1) A Sprawl before and after each ladder
2) A 6-strike combo
3) 2 knee strikes or kicks at the end of the combo

This drill is only limited by your imagination!

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THE BENCHMARK “GIRLS”: STRIKING SUBSTITUTE WORKOUTS

Listed below are tried and true CrossFit Benchmark workouts with suggested striking
substitutions. By incorporating these striking substitutions into these workouts, you can
add even greater variety to your CrossFit regimen and you can work towards achieving
a fighter’s level of fitness. In addition, these substitutions can be very useful if you find
yourself at a training location without an Olympic Bar, Rings, Kettlebells, Weights and/or
Dynamax Medicine Balls.

When doing the workouts, be sure to:

„„ Remember that the suggested striking combinations should be four strikes for
one rep. For example, if a workout calls for 21 reps, you’ll replace that with 21
four-strike combos (21x4).
„„ Return to your fighting stance momentarily then get set before launching
your next four-strike combo.
„„ Quickly side-step (right or left) after finishing your combo before launching
into your next one.
„„ Be sure to alternate your side-steps after each combo.
„„ Scale your workout up or down to fit your conditioning and skill level.

ELIZABETH
•
Clean 135 lbs or 2 - 53 pound kettlebells
•
Strike Combo (1, 2, 1, 2) on a heavy bag or on focus mitts or do shadow fighting

15-12-9 (novice-intermediate) 21-15-9 (elite) reps for time

*Switch the combo each set from (1, 2, 1, 2) to (2, 1, 2, 1)

FRAN
•
Thrusters 95 lbs or 2 - 36 pound kettlebells
•
Strike Combo (1, 2, 1, 2) on a heavy bag or on focus mitts or do shadow fighting

15-12-9 (novice-intermediate) 21-15-9 (elite) reps for time

*Switch the combo each set from (1, 2, 1, 2) to (2, 1, 2, 1)

HELEN
•
400 meter run
•
1.5 pood (53 lbs) Kettlebell swing x 21
•
Strike Combo (1, 2, 1, 2) on a heavy bag or on focus mitts or do shadow fighting X 12

3 rounds for time

*Switch the combo each set from (1, 2, 1, 2) to (2, 1, 2, 1)

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JACKIE
•
1000 meter row
•
Strike Combo (1, 2, 1, 2) on a heavy bag or on focus mitts or do shadow fighting x 25
•
Pull-Ups 30 reps

For time
*Switch the combo each set from (1, 2, 1, 2) to (2, 1, 2, 1)

NANCY
•
400 meter run
•
10 Rear Leg Roundhouse Kicks (each leg) into a heavy bag, focus mitts or a kick shield.
(Note: If you do not have a partner, use a heavy bag or do Shadow Knees). (Also Note:
Elite athletes and fighters can do 15 reps on each leg).

5 rounds for time

KELLY
•
400 meter run
•
30 box jumps on a 24 inch box
•
10 Rear Leg Roundhouse Kicks (each leg) into a heavy bag, focus mitts or a kick shield.
(Note: If you do not have a partner, use a heavy bag or do Shadow Knees).
5 rounds for time

For additional conditioning, you may add knee strikes or kicks to the end of a punching
combination. Likewise, you may add punches to the beginning of a kick series. These
workouts are only limited by your imagination.

TABATA INTERVAL

A Tabata Interval workout consists of 20 seconds of work followed by 10 seconds of rest

that is repeated six to eight times. One of these six-to-eight round sets can constitute the
entire workout or it can be part of a larger Tabata Internal workout that is comprised of
multiple six-to-eight round sets. This type of interval protocol has been proven to pro-
duce remarkable increases in both anaerobic and aerobic capacity.

Any combination of striking skills can be turned into a Tabata Interval workout. This
would only be limited by your imagination. Perform the striking combination techniques
at 100% effort on a heavy bag or on focus mitts or do shadow fighting so long as you are
doing 20 seconds of high-intensity work followed by 10 seconds of rest or active rest. Do
this for a total of six to eight rounds.

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R.P.G. PUNCHING DRILLS (INDOOR SHOT PUT)

R.P.G. (Rotational Power Generation) Punching Drills are a simple form of circuit training
for striking strength/endurance and for cardiovascular conditioning. The practitioner
simply needs access to a cement wall and an 8 pound indoor shot-put.

You will alternate sets of high rep R.P.G. drills with a 400 meter run (don’t run hard; jog-
ging is a form of active recovery). The idea is to keep moving! The sets can be done for
time or reps.

Always keep perfect form and stop BEFORE your form deteriorates or default to an easier
exercise. If the R.P.G. Punching Drills become too difficult to perform with perfect tech-
nique, switch to Shadow Fighting. Build up slow!

R.P.G. Drill #1 (Novice to Intermediate)

20 Punches each arm, followed by a 400 meter run x 5 rounds

R.P.G. Drill # 2 (Highly Conditioned Athletes and Strikers)

Sprawl, 1 Strike, Sprawl, 2 Strikes, Sprawl, 3 Strikes, Sprawl, 4 Strikes, Sprawl, 5 Strikes,
Sprawl, 6 Strikes, Sprawl, 7 Strikes, Sprawl, 8 Strikes, Sprawl, 9 Strikes, Sprawl, and 10
Strikes etc.

After taking a rest, you can then work your way down from 10 – 1 if you choose and/or
switch hands beginning with 1 strike.

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GEORGE RYAN’S FIGHT NIGHT WORKOUT

Overview
This workout is designed specifically for CrossFitters who are new to the striking game. If
you don’t have access to a heavy bag/pads you can do Shadow Fighting.

The workout can be done by yourself or it can be overseen by a coach who calls out the
combo numbers at a decent pace. (Example: 1, 2, 3, Round Kick)

All work should be down at high intensity. For added difficulty, you can add a knee strike
or kick at the end of a punch combo. For example, throw a 1(left), 2(right), 3(left hook) and
follow-up with a right knee strike. If you throw a 1, 2, throw a left knee strike.

Rest Times
„„ 1:00 after Round 1
„„ 1:00 after Round 2
„„ 1:00 after Round 3

However, you can use a longer rest period after each round if your intensity is too high
during the rounds. Also, scale the rounds and exercises to your fitness level.

GEORGE RYAN’S FIGHT NIGHT WORKOUT

The Work-Out
Rounds 1 & 3 (3 Minutes Each)
30 seconds of Shadow Fighting or Bag Work
30 seconds of Kettlebell Swings
30 seconds of Shadow Fighting or Bag Work
30 seconds of Push-Ups
30 seconds of Shadow Fighting or Bag Work
30 seconds of Knees-to-Elbows on a pull-up bar

Rounds 2 & 4 (3 Minutes Each)

30 seconds of Shadow Fighting or Bag Work
30 seconds of Sprawls or Burpees
30 seconds of Shadow Fighting or Bag Work
30 seconds of Air Squats
30 seconds of Shadow Fighting or Bag Work
30 seconds of Pull-Ups or Mountain Climbers

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TEACHING CROSSFIT STRIKING

THE CROSSFIT STRIKING ETHOS

As a whole, Crossfit Striking lends itself to the creation of a never-ending variety of

workouts for yourself and your students. Through this variety, you can challenge yourself
and your students both physically and mentally while also developing skills that can be
used in a real-life self-protection scenario. In order to ensure that Crossfit Striking is both
a great workout and a true striking-skills builder, you must balance form and technique
with physical output. Since form and technique may decrease as intensity and duration
increase, it is essential that trainers and students of CrossFit Striking scale down when
appropriate. In doing so, trainers will ensure that CrossFit Striking really is all about the
“striking” and the “fit.”

JEFF MARTONE’S CROSSFIT TEACHING STRATEGIES

TEACHING MOTOR SKILLS

The ability to successfully teach motor skills is partially dependent upon your knowledge
of the basic principles related to motor skill learning and development. This knowledge
will aid you in your ability to model the basic skills, to evaluate progress, to individualize
instruction and to develop testing criteria.

It is important for trainers to understand the reasons behind the methods that we
use, as well for trainers to be able to use the appropriate method or technique at the
right time. Hence, understanding the ‘why’ behind teaching is part of becoming a
professional trainer.

DEFINITION OF MOTOR SKILLS

Motor skills can be defined as any act or task that has a goal to achieve and that requires
voluntary body or limb movement to be properly performed.

Gross Motor Skills involve the use of the larger muscles found in the arms, legs, and torso.
Precision is not as important in the successful execution of the skill. Examples would be
running, walking, throwing, squatting, and kettlebell lifting.

Fine Motor Skills use and control the small muscles of body such as those found in the
hands. The precision of the movement is very important. Examples would be typing and
writing. Under stress, fine motor skills are the first to go.

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LEARNING STYLES
As a trainer, it is important to understand that there are three primary styles of
learning. Adult learners generally have their preferred method of learning, even though
they generally use a variety of all three styles.

Visual
Visual learners key on the visual part of the instruction. Demonstrations are vital to
this learner. Visual learners have a need to “see” everything. They tend to sit/stand in
the front of the classroom/group.

Although they like to be in the front of the class they tend to not want to be to close.
They want to take in the “entire picture.” Visual learners tend to use “visual references”
in their speech like “I don’t see the big picture” or “I just can’t imagine that.”

Kinesthetic
Kinesthetic learners are the “feelers” of the group. They need to touch and feel every-
thing. This can be physically or emotionally. Practice sessions are essential to this type
of learner as they allow the learner time to get the “feel” of the motor skills they are
attempting to learn.

Characteristically, kinesthetic learners must be comfortable in the learning environ-

ment. They tend to sit at the back of the classroom - often with their feet kicked up
and their chair leaning back against the wall. It may seem as though kinesthetic learn-
ers are not paying attention as their focus is not directly on the trainer but seems to
be wandering around the learning area. They will be anxious to get to the practice
session so they can begin to work on the skill.

Kinesthetic learners tend to use “physical/emotional” references saying things like “I

can’t get a handle on this” or “I don’t feel like I am getting this.”

Auditory
People who are auditory learners tend to take in their information through the
hearing process. These learners like a good verbal description of the task that is being
required of them.

The most common type of auditory learner is the digital. Digital learners like to learn
the task in a logical, sequential order. They prefer to have the task broken down into
numbered steps. These steps should be taught in the correct order.

These learners tend to have their ear toward the speaker and will be greatly
distracted by noise outside the learning environment. They will use references
like “There is a piece missing” or “This doesn’t make sense.”

Remember all learners use all of the above styles. They just tend to have their favor-
ite one and will use it as often as they can. Oddly enough, by following the Military
Teaching Strategy (i.e. tell, show, do,) you will address all three learning styles.

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ELEMENTS OF A GOOD DEMONSTRATION

As a trainer, the ability to provide your students with a quality demonstration cannot be
overemphasized.

A Quality Demonstration will:

•
Set the standard for performance, i.e. provide a ‘mental template’ or good example
to be followed. What they see will dictate what they do
•
Capture students’ interest and give the learners an overall view of the skill
(the “big picture”)
•
Make students think about what is being done and why it is done that way
•
Provide an easy transition from observing to doing it in practice

Note: When you are demonstrating a technique for the first time, focus the students’
attention on what to do right. Don’t demonstrate the incorrect method or most common
errors as the visual impact from this may remain with the students and confuse them. It’s
OK to explain what can go wrong, but keep the amount of verbal detail limited.

PRACTICE SESSIONS
Practice is essential for students to improve their skill ability. It is important to provide
students with an opportunity for supervised practice as soon as possible after the demon-
stration. Trainers should design practice sessions that are informative, individualized and
timed appropriately to allow the maximum benefit for the student.

Repetition establishes habit. Practice only makes perfect if what is being practiced is
correct. W.W.II Sergeant Steve Prazenka sums it up this way:

“Learn it right and you will do it right the rest of your life, learn it
wrong and you’ll spend the rest of your life trying to get it right,
and in battle, you meatheads that get it wrong, the rest of your
life will be very short.”

It is our duty, as trainers, to make sure our students learn it right the first time.

WHOLE VS. PARTS

There is a need to address the concept of practicing the new skill as a whole or to break
the skill down into parts and practice the parts until performed correctly, then combining
them into the whole skill. This decision is based upon your knowledge of the complexity
of the skill. Generally, the more complex the skill the better it is to break the skill down
into parts and practice the parts. If the skill is simple then it could be practiced as a whole.
When in doubt, keep it simple and break it down.

VARIETY
A variety of experiences is an essential ingredient for practice conditions that will lead to
maximal test performance.

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FEEDBACK
Feedback is information given to learners that helps them learn, modify, and correct
their performance. Feedback is often called knowledge of results. Knowledge of results is
critical to learning motor skills.

There are two types of feedback:

A. External
External feedback is knowledge of results that one receives from an outside
source (i.e. Instructor). There are two types of external feedback.
1. Concurrent feedback is given while the student is performing the skill.
2. Terminal or delayed feedback is provided after the skill is practiced. This
allows learners to think back about what they did right or wrong.
B. Internal
Internal feedback is the sense that people get from inside about how well
they are doing (i.e. something doesn’t feel right). Most kettlebell exercises are
self-correcting, for example. If something doesn’t feel right, stop and re-access.
Most likely, there is a flaw in your technique.

STAGES OF SKILL DEVELOPMENT

In learning and developing motor skills, a person progresses through three stages of
skill acquisition. Recognizing what is peculiar to each stage of development will help
you assist your students to acquire motor skills more quickly and with greater effect. It
is important to consider each stage separately so that your student can progress from
novice to expert in the most efficient way possible.

A. Cognitive Stage
This is the first stage of learning. Learners at this stage have a lot of questions,
make lots of mistakes and are unable to detect and correct their errors. They
are either unconsciously incompetent – ignorant of the subject or unaware
the skills existed - or consciously incompetent – aware the skills exist but
have no realistic idea of how to perform them (that’s why they are seeking
your instruction).

This is the first experience the learner has with the skills. At this stage, the
learner needs one or two simple instructions to concentrate on and plenty of
demonstrations of the correct skills. Keep your practice sessions short, give
plenty of rest periods and avoid the temptation to overload the learners with
too much information.

B. Associative Stage
During this stage many of the basic skills are, to some extent, learned. The
learner is attempting to refine the skills they have developed and has some
ability to detect his/her own errors. Errors have become less frequent and the
skill more refined. The learner is now consciously competent – aware of and
performing the skill, as long as they are given the time to think and decide
before taking action.

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Continue to keep practice sessions short and happy. The key to progressing to
the autonomous stage is to find an analogy or make a link from an existing skill
and apply it to the new skill they are practicing (i.e. vertical jump for hip snap).

C. Autonomous Stage
The last stage is the autonomous stage. At this point the skill appears to have
become automatic or habitual. The learner does not have to attend to every
phase of the skill, and the learner is able to detect and correct his/her own
errors. This is referred to as unconscious competence (mastery).

It is only in this stage that skills should be practiced in a fatigued state. The
more familiar the learners are with this state and understand its constraints the
better they can perform. But still remember to always terminate practice when
proper form begins to deteriorate.

This autonomous stage is only accomplished with practice. How much practice
is necessary to create the autonomous stage? There is no definite number of
repetitions or hours of practice. Some research by the military has suggested
100% more repetitions than it took for the student to accomplish the skill one
time correctly without help. Other studies have shown, though, that the higher
the motivation and importance then the fewer repetitions that are needed to
master the skill.

INFERENCE OF LEARNING
How can we know if learning is taking place? What indicators exist in a learner which
would lead us to believe that the student has, in fact, learned the skill?

There are three indicators:

A. Performance
One of the first indicators is performance. The performance of the skill at a
later date should be more skillful than it was at an earlier date. The perfor-
mance also should become more consistent.

B. Retention
Another indicator is the retention test. Can the student perform the skill
correctly after the break, at the end of the day, or at the next training session?
The usual way to do this is to develop an appropriate skills test, administer the
test on the first day then again at some later date. The difference between the
scores would be the learning indicators.

C. Transfer
The learner should be able to transfer the skills he/she has been practicing into
a new situation.

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CONCLUSION

As an trainer, you must decide whether you want to impress or to influence your students.
You can impress your people from a distance but you have to get close to influence them.
When you do that, they will be able to see your flaws. That’s OK. The most essential qual-
ity for leadership is not perfection – it is credibility. People must be able to trust you or
they won’t follow you. How do you build credibility? Not by pretending to be perfect, but
by being honest.

“The mediocre teacher tells.

The good teacher explains. The
superior teacher demonstrates.
The great teacher inspires.”
- William Arthur Ward

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NOTES

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