Specialization in Fitness Diploma: Mixed Martial Arts
by Master Trainer Janus de Lange
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Contents Specialization Diploma in Fitness:
Movement in the Arena Balance Weight Distribution Base Centre Point of Gravity
Mixed Martial Arts
Gaze
(MMA)
Correct Gaze In Combat Breathing Breathing Techniques
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
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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
Wrist Grip Rev Wrist grip Clench Dirty Boxing Clench
Technique
Single Maui Thai Clench
Pensador Jab
Double Maui Thai Clench
Pensador Cross
Single Under-Hook
Pensador Hook
Double Under-Hook
Pensador Upper Cut
Other
Pensador Elbows
Shut Buy
Knees
Controlling all Rotary Joints
Strait Knee Side Knee
Lesson 4: Throws & Take
Kicks
Downs
Front Kick Round House Kick Side Kick Spinning Round House Kick Combinations
Take Downs Single Leg Take Down Double Leg Take Down Throws Judo Throw Supplex
Lesson 3: Clench Work & Holds
Bloody-mare
Grips
Sweeps
Butterfly Grip
Judo Sweep
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Lesson 5: Ground Game (Part
Anaconda Defence
1) Positional Play
Lesson 7: Ground Game –
Planes of Movement
Guards (Part 3)
Ground Concepts Space Washing Machine Shrimping 90 Degree Turns
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 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
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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
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Lesson 9: Ground Game – Sub-
Lesson 11: Putting it all
Missions & Sweeps (Part 5)
together: Clench & Take
Full Nelson
Downs (part 2)
Quarter Nelson
“Ali” Workout
Arm Bar
“GSP” Workout
Guillotine
“Tank” Workout
Tri-Angle
“Edgar” Workout
Kemmurra Anaconda
Lesson 12: Putting it all
Brembo Choke
together: Ground Game (part
Hoyler Choke
3)
Rear Naked Choke
“Mir” Workout
Americana
“Henderson” Workout “Gracie” Workout
Lesson 10: Putting it all
“Brock” Workout
together: Stand Up (part 1) “Anderson” Workout
Lesson 13: Putting it all
“Lidell” Workout
together: MMA (part 4)
“Wanderlei” Workout
“UFC” Workout
“Tyson” Workout
“EFC” Workout “Pride” Workout “Strike Force” Workout
Total Course Duration: 20 Weeks 115 Techniques
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
Training Program
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Š World CrossFit Federation (Pty) Ltd
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