3 PARTS OF AN EXCHANGE

SET UPCOMBORESET3 PARTS
week 1: Set up

OVERVIEW

Arrow Down

Welcome to our first week of this intensive about 3 parts of the exchange. I break down every exchange in a bout into three parts: set-ups, combination, and out. In this first part, we explore the set-ups. The set-ups are what will allow you to open up your opponent and enable you to land a combination on them.

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

Arrow Down
Set Up Overview
Left facing arrow
Set Up Counter
Left facing arrow
Set Up Combo
Left facing arrow
Set Up Pop Shot
Left facing arrow
Stay Active
Left facing arrow
Why Feint
Left facing arrow
Feints
Left facing arrow
Workout #1
WORKOUT #2
WORKOUT #3
Round 1
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches (Drive Out)
30 sec
Feint
Round 2
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches (Drive Out)
30 sec
Feint
Round 3
30 sec
Jab to Head or Body
30 sec
Cross to Head or Body
30 sec
Gazelle Punch
30 sec
Any 5 Setup Punches
1 min
Feint Any 5 Set Up Punches and Combination
Round 4
30 sec
Jab to Head or Body
30 sec
Cross to Head or Body
30 sec
Gazelle Punch
30 sec
Any 5 Setup Punches
1 min
Feint Any 5 Set Up Punches and Combination
Round 5
45 sec
Any 5 Setup Punches
45 sec
Feint
1.5 min
Feint Any 5 Set Up Punches and Combination
Round 6
45 sec
Any 5 Setup Punches
45 sec
Feint
1.5 min
Feint Any 5 Set Up Punches and Combination
Round 7
2 mins
Pop-shotting
Round 8
2 mins
Pop-shotting
Round 1
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches (Drive Out)
30 sec
Feint
Round 2
2 min
Pop-shotting
Round 3
30 sec
Parry-Anything (Same or Opposite)
30 sec
Slip on the Outside-Anything (Same or Opposite)
30 sec
Guard-Anything
30 sec
Pull-Anything
Round 4
2 min
On My Go (Counter Jab)
Round 5
30 sec
1-1-2
1-1-2
30 sec
Jab to Body-2-3
Jab Body-2-3
30 sec
Cross to Body-3-2
Cross Body-3-2
30 sec
1-2-3 (Head out of Mid-Line)
1-2-3-2
Round 6
30 sec
3-2
3-2-3
30 sec
2-3
2-3-2
30 sec
Jab (Head out of Mid-Line)
Jab
30 sec
Cross (Head out of Mid-Line)
Cross
Round 7
2 mins
Set Up
Round 8
2 mins
Counter Jab
Round 9
2 mins
Pop-Shotting
Round 10
2 mins
Set Up
Round 1
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches (Drive Out)
30 sec
Feint
Round 2
30 sec
Jab to Head or Body
30 sec
Cross to Head or Body
30 sec
Gazelle Punch
30 sec
Any 5 Setup Punches
1 min
Feint Any 5 Set Up Punches and Combination
Round 3
2 min
Pop-Shotting
Round 4
30 sec
Parry-Anything (Same or Opposite)
30 sec
Slip on the Outside-Anything (Same or Opposite)
30 sec
Guard-Anything
30 sec
Pull-Anything
Round 5
2 mins
On My Go (Counter Jab)
Round 6
30 sec
1-1-2
1-1-2
30 sec
Jab to Body-2-3
Jab Body-2-3
30 sec
Cross to Body-3-2
Cross Body-3-2
30 sec
1-2-3 (Head out of Mid-Line)
1-2-3-2
Round 7
30 sec
3-2
3-2-3
30 sec
2-3
2-3-2
30 sec
Jab (Head out of Mid-Line)
Jab
30 sec
Cross (Head out of Mid-Line)
Cross
Round 8
2 mins
Set Up
Round 9
2 mins
Pop-Shotting
Round 10
2 mins
Counter Jab
Round 11
2 mins
Two Set Ups
Round 12
2 mins
Two Set Ups
Good job!