© World CrossFit Federation (Pty) Ltd

© World CrossFit Federation (Pty) Ltd

Contents

Specialization Diploma

in Fitness:

Mixed Martial Arts

(MMA)

Lesson1: Striking (Basic)

Stance

South Paw vs. Orthodox

Side to Side

Rotation

Walk Step

Entering the Kill Zone

Angle of Attack

Point of Contact

Defensive Formation

Overkill Principle

Movement

Forward & Back

Side 2 Side

Range

Movement in the Arena

Balance

Weight Distribution

Base

Centre Point of Gravity

Gaze

Correct Gaze In Combat

Breathing

Breathing Techniques

Spirit

Big

Small

Neutral

Defensive Tactics

Block

Parry

Bob & Weave

Offensive Tactics

The Jab

The Cross

The Hook

The Upper Cut

Combinations

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Lesson 2: Striking (Advanced)

Pensador

High vs. Low

Pensador as Defensive/Offensive

Technique

Pensador Jab

Pensador Cross

Pensador Hook

Pensador Upper Cut

Pensador Elbows

Knees

Strait Knee

Side Knee

Kicks

Front Kick

Round House Kick

Side Kick

Spinning Round House Kick

Combinations

Lesson 3: Clench Work & Holds

Grips

Butterfly Grip

4 Finger Grip

Wrist Grip

Rev Wrist grip

Clench

Dirty Boxing Clench

Single Maui Thai Clench

Double Maui Thai Clench

Single Under-Hook

Double Under-Hook

Other

Shut Buy

Controlling all Rotary Joints

Lesson 4: Throws & Take

Downs

Take Downs

Single Leg Take Down

Double Leg Take Down

Throws

Judo Throw

Supplex

Bloody-mare

Sweeps

Judo Sweep

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Lesson 5: Ground Game (Part

1)

Positional Play

Planes of Movement

Ground Concepts

Space

Washing Machine

Shrimping

90 Degree Turns

Lesson 6: Ground Game (Part

2)

Seated Defence

Turtle Defence

Hand-on-Hip Defence

One Leg Defence

Arm Bar Defence

Guillotine Defence

Kemmurra Defence

Tri-angle Defence

Brembo-Defence

Rear-Naked Defence

Pitza Sweep Defence

Anaconda Defence

Lesson 7: Ground Game –

Guards (Part 3)

Half Guard – Defence & Survival

Full Guard – Defence & Survival

Rubber Guard – Defence & Survival

Butterfly Guard – Defence & Survival

Full Mount – Defence & Survival

North-South – Defence & Survival

Lesson 8: Ground Game –

Passing & Escape (Part 4)

Half Guard – Passing

Full Guard – Passing

Rubber Guard – Passing

Butterfly Guard – Passing

Full Mount – Escape

North-South – Escape

Side Control – Escape

Rear Naked – Escape

Turtle – Escape

The Step Thru

© World CrossFit Federation (Pty) Ltd

Lesson 9: Ground Game – Sub-

Missions & Sweeps (Part 5)

Full Nelson

Quarter Nelson

Arm Bar

Guillotine

Tri-Angle

Kemmurra

Anaconda

Brembo Choke

Hoyler Choke

Rear Naked Choke

Americana

Lesson 10: Putting it all

together: Stand Up (part 1)

“Anderson” Workout

“Lidell” Workout

“Wanderlei” Workout

“Tyson” Workout

Lesson 11: Putting it all

together: Clench & Take

Downs (part 2)

“Ali” Workout

“GSP” Workout

“Tank” Workout

“Edgar” Workout

Lesson 12: Putting it all

together: Ground Game (part

3)

“Mir” Workout

“Henderson” Workout

“Gracie” Workout

“Brock” Workout

Lesson 13: Putting it all

together: MMA (part 4)

“UFC” Workout

“EFC” Workout

“Pride” Workout

“Strike Force” Workout

Total Course Duration: 20 Weeks 115 Techniques

© World CrossFit Federation (Pty) Ltd

Session Register

Session Number Date Lesson

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© World CrossFit Federation (Pty) Ltd

© World CrossFit Federation (Pty) Ltd

© World CrossFit Federation (Pty) Ltd

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© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

Training Program

Name: _______________ Date: ________________

Lesson: ______________ BW: _________________

Exercise Sets Reps Purpose Notes

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

________________________________________________________

© World CrossFit Federation (Pty) Ltd

© World CrossFit Federation (Pty) Ltd