3 parts of an exchange

week 3: reset

OVERVIEW

Welcome to the reset week. Setting up and getting an exchange off is great, but if you're getting hit after and losing the exchange by giving up points, then fights will be hard to win. It's crucial that the reset portion of the 3 parts of the exchange becomes automatic. It's hit and DON'T GET HIT.

As these are deeper explorations into these topics, please make sure you watch the key concept videos below.

Make sure you complete a warm-up before starting and a cool down after completing the workout below. Warm-up and cool down ideas are available here.

KEY CONCEPTS

Round 1

30 sec

Stay Active

30 sec

Fencing Jab

30 sec

Straight Punches

30 sec

Feint

Round 2

30 sec

Uppercuts & Hooks (Constant)

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 3

45 sec

Any 5 Setup Punches

45 sec

Feint

1 min

Feint Any 5 Set Up Punches and Combination (Drive Out Shuffle)

Round 4

2 mins

Pop-shotting (Drive Out Shuffle)

Round 5

30 sec

Parry-Anything Same or Opposite (Roll Out)

30 sec

Slip Outside-Anything or Slip Inside-Anything (Roll Out)

30 sec

Guard-Anything (Roll Out)

30 sec

Pull-Anything (Roll Out)

Round 6

2 mins

On my Go Counter Jab (Roll Out)

Round 7

30 sec

1-1-2-Combination (Double Jab)

30 sec

1 to Body-2-3-Combination (Double Jab)

30 sec

2 to Body-3-2-Combination (Double Jab)

30 sec

1-2-3-Combination (Double Jab)

Round 8

30 sec

3-2-Combination (Double Jab)

30 sec

2-3-Combination (Double Jab)

30 sec

1 Head Out of Midline-Combination (Double Jab)

30 sec

2 Head Out of Midline-Combination (Double Jab)

Round 9

2 mins

Setup-Combination (Double Jab)

Round 10

2 mins

Set Up-Combination (Drive Out Shuffle or Roll Out or Double Jab)

Round 1

30 sec

Stay Active

30 sec

Fencing Jab

30 sec

Straight Punches

30 sec

Feint

Round 2

30 sec

Uppercuts & Hooks (Constant)

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 3

2 mins

Pop-Shotting-Combination (Drive Out Shuffle)

Round 4

2 mins

Counter Jab-Combination (Roll Out)

Round 5

2 mins

Set Up-Combination (Double Jab)

Round 6

1 min

Set Up-Land All Shots (Drive Out Shuffle)

1 min

Set Up-Land All Shots (Roll Out)

1 min

Set Up-Land All Shots (Double Jab)

Round 7

1 min

Set Up-Land All Shots (Drive Out Shuffle)

1 min

Set Up-Land All Shots (Roll Out)

1 min

Set Up-Land All Shots (Double Jab)

Round 8

30 sec

Hands Up Defense Counter (Smother Square)

30 sec

Body Defense Counter (Smother Right)

30 sec

Counter (Smother Left)

30 sec

Counter (Smother)

Round 9

2 mins

Counter (Smother)

Round 10

1 min

Set Up-Land All Shots (Drive Out Shuffle or Roll Out or Double Jab)

1 min

Set Up-Counter (Drive Out Shuffle or Roll Out or Double Jab)

1 min

Set Up-Land All Shots or Counter (Drive Out Shuffle or Roll Out or Double Jab)

Round 1

30 sec

Stay Active

30 sec

Fencing Jab

30 sec

Straight Punches

30 sec

Feint

Round 2

30 sec

Uppercuts & Hooks (Constant)

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 3

2 mins

Pop-Shotting-Combination (Drive Out Shuffle)

Round 4

2 mins

Counter Jab-Combination (Roll Out)

Round 5

2 mins

Set Up-Combination (Double Jab)

Round 6

1 min

Set Up-Land All Shots (Drive Out Shuffle)

1 min

Set Up-Land All Shots (Roll Out)

1 min

Set Up-Land All Shots (Double Jab)

Round 7

2 min

Set Up-Counter (Smother)

Round 8

45 sec

War On My Go (Smother Square)

45 sec

War On My Go (Smother Right)

45 sec

War On My Go (Smother Left)

30 sec

War On My Go (Smother)

Round 9

2 mins

Set Up-War (Smother)

Round 10

3 min

Set Up-Combination (Drive Out Shuffle or Roll Out or Double Jab or Smother)

Good job!