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© 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
© World CrossFit Federation (Pty) Ltd
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
© World CrossFit Federation (Pty) Ltd
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
© World CrossFit Federation (Pty) Ltd
© World CrossFit Federation (Pty) Ltd
© World CrossFit Federation (Pty) Ltd
© World CrossFit Federation (Pty) Ltd
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Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
________________________________________________________
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
________________________________________________________
________________________________________________________
________________________________________________________
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
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© World CrossFit Federation (Pty) Ltd
Training Program
Name: _______________ Date: ________________
Lesson: ______________ BW: _________________
Exercise Sets Reps Purpose Notes
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
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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
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________________________________________________________
________________________________________________________
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© World CrossFit Federation (Pty) Ltd
© World CrossFit Federation (Pty) Ltd
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