3 PARTS OF AN EXCHANGE

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
Set Up Counter
Set Up Combo
Set Up Pop Shot
Stay Active
Why Feint
Feints
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
30 sec
Jab to Body-2-3
30 sec
Cross to Body-3-2
30 sec
1-2-3 (Head out of Mid-Line)
Round 6
30 sec
3-2
30 sec
2-3
30 sec
Jab (Head out of Mid-Line)
30 sec
Cross (Head out of Mid-Line)
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
30 sec
Jab to Body-2-3
30 sec
Cross to Body-3-2
30 sec
1-2-3 (Head out of Mid-Line)
Round 7
30 sec
3-2
30 sec
2-3
30 sec
Jab (Head out of Mid-Line)
30 sec
Cross (Head out of Mid-Line)
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!