Head movement Training

Day 1 Training:

If the following doesn’t make sense to you, watch this video on Slipping to the Left on your Left
vs Right Foot.

Straight Slips

On these slips, you will move only one of your feet. You will bounce that foot immediately back
to your stance.

Your weight will be transferred to the foot on the same side that your head is slipping. So, if
your head is moving to the left, your weight will be transferred into the left foot.

50 Straight Slips, Head Moving to the Left, Stepping on your Left Foot and bouncing it back to
your stance.

50 Straight Slips, Head Moving to the Left, Stepping on your Right Foot and bouncing it back to
your stance.

50 Straight Slips, Head Moving to the Right, Stepping On your Left Foot and bouncing it back to
your stance.

50 Straight Slips, Head Moving to the Right, Stepping On your Right Foot and bouncing it back
to your stance.

More Straight Slips

On the following slips, you will move BOTH of your feet, thus bringing your entire stance
underneath you... instead of just bouncing the foot back to your stance.

If you are slipping to the LEFT, you will take a LEFT then RIGHT replacement step. (Don't
"Over drag" your step. Keep a nice wide base)!

50 Straight Slips, Head Moving to the Left, Stepping on your Left Foot and bringing your Right
foot in as a replacement step.

50 Straight Slips, Head Moving to the Left, Stepping on your Right Foot and bringing your Left
foot in as a replacement step.
50 Straight Slips, Head Moving To the Right, Stepping On your Left Foot and bringing your
Right foot in as a replacement (aka drag) step.

50 Straight Slips, Head Moving To the Right, Stepping On your Right Foot and bringing your
Left foot in as a replacement (aka drag) step.

Slips and Counters

Start by slowly executing:

20 Straight Slips popping your Left shoulder forward and throwing a Right Uppercut

20 Straight Slips popping your Right shoulder forward, and throwing a Left Uppercut

Now do this in the midst of moving:

2 Minute Round of shadow boxing, while randomly slipping and popping your left shoulder in
front, firing either a Right Uppercut, Up-jab, or 'Uppercut'.

60 seconds Rest

2 Minute round of shadow boxing, while randomly slipping and popping your right shoulder
forward, throwing a left Uppercut, Up-Jab, or Uppercut.

60 seconds Rest

Rear Slips

100 Rear Slips - pulling your head straight back, and tucking your chin.

100 Rear Slips, Left - With your head pulled to the left. (Execute a normal rear slip, and use an
oblique crunch to pull your head to the left, much like you did on the straight slip).

100 Rear Slips, Right - Now your head is pulled to the right of the punch.

The Workout-Day 2

Warm Up

1. 2 Minutes of Blast Steps in every direction

2. 1 Minute of Blast steps with a floor pinch added, also in every direction.
3. 2 Minutes of Slide Steps in every direction

4. 1 Minute of Floor Pinches, added now to your Slide Steps

5. Bonus - Add 1 Minute of the 'Floor Pinch and Float' to your Blast Steps in

Every direction

Any time that you do a workout and still have energy,

I want you to add those 5 drills to the end of it.

U-Slips warm up with some shoulder rolls... (The upper body part of a U-Slip)

Plant your feet in a good stance and sink down, pulling your Lead Shoulder back

Into the Rear as you come up. (If you're a righty, your Left shoulder will be

Pulled back to the rear).

Stay there.

While keeping that Lead shoulder held back in the rear, sink down and pull

your other shoulder to the back... returning you to your original stance.

Execute 50 Repetitions of this 'Shoulder Roll'

(We are simply isolating the upper body aspect of the U-Slip, and building it into

your muscle memory.)

Now add the angles and footwork...

(Take two steps on each slip to take your angle. Step your Right foot first when

Moving to your right.)

Now add some punches

50 U-Slips (side to side), adding a Hook to each slip

(If you U-Slip to the left, your left shoulder is pulled to the rear, so you’re Left hook

Is loaded... throw the 'loaded' hook)

20 U-Slips with a Straight Slip Added start by U-Slipping to the Right, and then popping your
Right Shoulder forward To execute the straight slip.

20 U-Slips with a Straight Slip Added Finish by U-Slipping to the Left, and then popping your
Left Shoulder forward to Execute the straight slip.

Basic Angle Changes

Execute 20 Angle Changes to the Left and 20 Angle Changes to the right to get used to the
movement.

(Your LEAD foot steps to the side of your angle change to start the movement).

3 Minute Round - Shadowboxing

Execute 40 Basic Angle Changes to the Left in the midst of your shadow boxing. Feel free to
work on any other movement during your round, but focus
On hitting your Angle Change number

Rest for 60 Seconds

3 Minute Round – Shadowboxing

Execute 40 Angle Changes to the Right in the midst of your shadow boxing. Feel free to work
on any other movement during your round, but focus on hitting your Angle Change number

That's it...

Now you have some experience with U-Slips, Hooking off of them, and basic

Angle changes.

These are 2 crucial forms of altering your 'angle of attack'.

Workout 3

The Workout Start out with...

3 Minutes of Lateral Movement to the Left Remain in your stance!

One leg should be in the front, one in the back... but you will be 'shuffling' sideways in this
position.
Occasionally, throw in a blast step and/or a slide step so you get used to triggering these
movements randomly.

3 Minutes of Lateral Movement to the Right your feet remain in the same stance. Again, throw
in the occasional blast or slide step. You should be able to do 5 minutes of lateral movement
easily after a few months.

Prepare to do some Slip Rope... (You don't need to have a slip rope set up yet)

You can always use your imagination until your stuff is up, but that rope really helps to keep you
honest.

If you're getting under the rope, you're getting under any punch.

Facing the end of the rope...

60 seconds U-Slipping Side to Side under the Rope ...at the end of the 60 seconds, pivot to face
the rope.

60 seconds Slide Slipping Forward and Backwards Under the Rope 60 seconds shadow boxing
lightly to catch your breath Switch your Stance (If you started with your left foot in front, bring
your right foot into the front)

60 seconds U-Slipping Side to Side Under the Rope ...at the end of the 60 seconds, pivot to
face the rope.

60 seconds Slide Slipping Forward and Backwards Under the Rope 60 seconds full rest Facing
the End of the Rope, Execute 3 minutes of slip rope, Side to Side
 · For the first minute, execute a U-Slip with a Hook Underneath, on every U-Slip · (Make sure
you fire the hook on your second step)

· For the Second Minute, Complete the U-Slip and fire your hook after standing... (If you U-Slip
to the left your left shoulder will be in the rear, and thus you will fire the left hook)

· For the Third Minute, you will fire a U-Slip Underneath AND After Standing · (Moving to the
right will yield a left hook to the body, and a right hook to the head.)

Execute another 3 Minute Round of Slip Rope, Side-to-side Freestyle your movements.

Sometimes you will simply slip, sometimes add a punch underneath, sometimes add a punch
on the other side, and sometimes add both. Feel free to add multiple punches after a slip.

Face the Rope... Execute 2 Minutes of Slip Rope, front to back... Add an uppercut (6 Punch) to
your forward slip for the first minute.

Add an uppercut - hook (6 - 3 Punch) to your forward slip for the second minute.

60 Seconds Rest

Execute one final 3 Minute Round of Slip Rope During this round, you will freestyle the whole
thing.

Sometimes slip side to side, randomly pivot to face the rope, slip front to back, add uppercuts,
add hooks, and add everything you can think to add.
 Your legs will now have been completely crushed, but U-Slipping will have been burned into
your muscle memory.

After another 1000 repetitions, you won't even have to think about it

Workout 4

The Workout

Warm up with 2 x 3 Minute Rounds of Jump Rope

If you don’t have a jump rope, order one and just shadow box instead.

You can also just pretend that you have one... but that might feel a little weird.

If you can’t Jump Rope for 3 minutes, suffer and fail on every single jump until the time runs out
in your round, having accidentally whipped yourself 80 times.

Each time, give yourself 2 seconds and try again. It will become second nature soon enough,
and your footwork will improve dramatically.

Next, we build the slips...

All of the following movements should be done while moving around and shadow boxing lightly.
You should be dip slipping spontaneously.

Dip Slips Whilst Shadow-Boxing

(Do not fall into a predictable pattern)

100 Dip Slips (Orthodox Stance)

100 Dip Slips (Southpaw… this is just to even out your thigh development)

Make sure you’re comfortable “Dip Slipping” spontaneously.

Try throwing a couple of punches and following with a dip slip during this shadowboxing.

30 seconds rest

Dip Slip Plyometric (jumping into your Dip Slip)

Do NOT do these if your legs are sore.

50 Dip Slip Plyometric (Orthodox Stance)

50 Dip Slip Plyometric (Southpaw)

If it burns horribly after 25 reps, shadow box for ten second. Then go again.

90 seconds rest minimum

Penguin Slipping

*This bit is going to be very tiring… do it. Your sides will burn terribly.

Find a clock or download a ring-timer app...

60 Seconds Penguin Slipping Non-Stop. (Step on every slip)

30 Seconds Rest

60 Seconds Tyson Slips non-stop

60 Seconds Light Shadow boxing (while recovering)

30 Seconds Rest

60 Seconds Jump Rope or Shadow Boxing

60 Seconds working on the Slip that you have the MOST trouble executing.

Review

Straight Slips

50 Straight Slips, Head Moving To the Left, Stepping on your Left Foot

50 Straight Slips, Head Moving To the Left, Stepping on your Right Foot

Bang these out all at once. There’s a video in here which explains what I’m asking for.

50 Straight Slips, Head Moving To the Right, Stepping On your Left Foot

50 Straight Slips, Head Moving To the Right, Stepping On your Right Foot

Non-Stop.

U-Slips

If you're sore do them lightly.

50 U-Slips Back and Forth

50 U-Slips Back and Forth Adding a Hook

50 Rear Slips moving your head both to the Right and Left Alternating

The rear slips feel weird to people many times… just try to pull your head out of the way in one
direction or the other and maintain your balance. You never know where you might need to
move your head!

Slide Slips

20 Slide Slips (Orthodox, Forward and Backward counts as ONE rep)

20 Slide Slips (Southpaw Forward and Backward)

Workout 5-MP3 workout

Workout 6-MP3 and

2 Minutes of Blast Steps in every direction

1 Minute of Floor Pinched in every direction, added to your Blast Steps

2 Minutes of Slide Steps in every direction

1 Minute of Floor Pinches, added to your Slide Steps

Bonus - Add 1 Minute of the 'Floor Pinch and Float' to Blast Steps in every direction

WO7

The Workout

Having an OBJECT to strike today would be helpful.

You can always kick a tree, but it will take a toll on your joints. You can check out my heavy

Bag recommendations in the Equipment Section. (Craigslist is your friend).

You can do these movements on the air, but your goal should be to
Develop timing and stopping power.

Real objects help in that capacity.

The Front Kick

Execute 30 Repetitions of a Rear Leg Front Kick

Execute 30 Repetitions of a Front Leg Front Kick

Shadow box lightly for 60 seconds to rest

Execute 30 Repetitions of a Rear Leg Front Kick, gradually increasing your kick

Height.

Execute 30 Repetitions of a Front Leg Front Kick

By the time you get up to 30 reps, you should be firing the highest kick that you can throw, on

That given day. Let this be a gradual process, slowly and comfortably building up to Head

Level Front Kicks.

2 Minute Round, Shadow Boxing... with front kicks

Be sure to focus on a lot of Head Movement and Front Kicks, as you imagine your opponent

Encroaching.

30 Seconds Rest

The Jab

At this point, you should already have your Lead Foot tied to your Jab, now we should focus

On some stopping power. Get a glove and get ready to hit something, ideally a swinging

Heavy bag.

3 Minute Round of Heavy Bag Work

You must throw at least 100 jabs during this round.

If you haven't thrown 100 jabs, you can't stop... and I want you to stop the bag dead as it

approaches. Otherwise, tie a pillow to a tree and punch that, but you lose the 'timing' and
movement aspect of the training.

3 Minute Round of Heavy Bag Work, or Shadow Boxing

You must Feint at least 100 times during this round

You must throw at least 50 Jabs during this round.

3 Minute Round of Heavy Bag Work, or Shadow Boxing

You must execute at least 50 Shoulder Bumps in this round.

You must execute at least 50 Jabs in this round

You must execute at least 30 Feints in this round.

Shoulder Bumps will feel weird on the air, but you still need to be prepared to 'miss' in a real

fight... so 'on air' training still must be done.

Footwork. You can never get enough.

(If your Achilles are sore, cut this explosive training and do 3 more rounds of light shadow

Boxing.)

1. 2 Minutes of Blast Steps in every direction

2. 1 Minute of Floor Pinched in every direction, added to your Blast Steps

3. 2 Minutes of Slide Steps in every direction

4. 1 Minute of Floor Pinches, added to your Slide Steps

5. Bonus - Add 1 Minute of the 'Floor Pinch and Float' to Blast Steps in every direction

WO8

The Workout (You already did the video workout... right?)

Horse Stance · Start with a 60 Second 'round' of Horse Stance It will be painful and terrible.

15 seconds (or so) of rest.

2 Minute Round, Shadow Slipping in Place this round is going to feel like an eternity.
Try not to move your feet... keep it only head movement, and freestyle. 60 Seconds

Rest

U-Slip Plyometric · 20 Repetitions in an Orthodox Stance 30 seconds (or so) of rest.

2 Minute Round Shadow Slipping... move everywhere. 60 Seconds Rest

More Horse Stance · Another 60 Second 'round' of Horse Stance It will be even more painful
than the first round, but you will notice that you can get even deeper.

2 Minute Round Shadow Sloppy boxing... Make stuff up. Start a random slip and abandon it
halfway through.

Throw the occasional combination.

Throw a front kick or two. Get crazy... I want you starting to tie it all together.

More U-Slip Plyometric · 20 Repetitions in a Southpaw Stance and that's it...

Your legs will now be slightly more explosive, and flexible. Your mind will now be more creative
and free

WO9

For today's workout... you're going to print something out from the Magical Workout creator (or
just pull it up on your phone).

In this workout, you need to dig deep and see if you can get through one more round, any time
you feel too tired to continue.

How many rounds can you do?

If you do 5 this time, do 6 the next time.

I know it's tough, and trust me I know that these combinations can be tough to remember. But
the harder you push, the sharper you're going to be in a street fight circumstance so give it all
you got, and try to get to another level every time.
 Add some partner slipping! If you have a partner, you should both warm up together by doing
three rounds using the Magical Combination Maker.

· First you do 2 x 2 Minute Rounds of dodging his punches, with 60 seconds rest.

· Next, he does 2 x 2 Minute Rounds, slipping your punches.

And that's a day. At this point, I'm sure you're really starting to feel a change in your game. Just
wait until the next time you go through the program

Wo10

The Workout Just about all of the movements in this week are covered in the Head Movement
Mp3, and it's the most well rounded workout you're going to get, so use it. For a little extra focus
on today's techniques, here's what you can do: Today's techniques:

· 30 Reps moving your head to the Left with your Jab

· 30 Reps moving your head to the Right with your Jab

· 30 Reps throwing Crosses with a Slip (if you're a righty, you throw a Right cross and slip your
head to the Left)

· 20 Reps Slip - 5 – 2

· 20 Reps Slip - 5 - 2 - 3
Next... do the Mp3 again. It's the most well rounded Head Movement workout you can do.

Wo11

The Workout

Warm up by doing that video... or by doing 2 x 2 minute rounds of shadow boxing.

Then Execute:

1. 15 Roundhouses, on the air

2. 15 Switch Kicks, on the air

3. 15 Roundhouses, on a target, if you have one.

4. 15 Switch Kicks, on a target, if you have one.

Then you have 2 options:

Option #1.

Freestyle 5 x 3 Minute Rounds

Round 1 Focuses on Right Roundhouses mixed in with your style

Round 2 Focuses on Switch Kicks Mixed in with your Style

Round 3 Focuses on Switch Kicks with Angle Changes mixed in there

Round 4 Focuses on the Liver Shot

Round 5 Focuses on mixing together everything that you can possibly think of... let

Your style flow, good sir. Or ma'am.

Option #2.

Is to do the Head Movement Mp3, but also to ADD kicks to many of the combinations.

1. Every combo that ends with a Right Hand (or Rear Hand), add a Switch Kick... or a
switch kick angle change (your Lead Foot will kick).

2.Every combo that ends with a Left Hand (or Lead Hand), add a Rear Roundhouse

or a Cut Kick.

This obviously increases the work load... so the workout will be harder.

The pace will be faster.

Expect an extreme challenge... and expect to get into much better shape.

WO 12

The Workout

Obviously, it's a good idea to do some specific reps of the stuff that you

Learned today.

If you have a training partner, bang out at least:

1. 30 reps of the Duck under Osoto Gari...

You will always be ducking under your partners Lead Arm.

2. 30 Reps of the Slip - 6 - 3

3. 30 Reps of the Slip - 6 - 3 – 2

WO13

The Workout Let's keep it simple. (Because I'm tired of making up workouts.) Take as much rest
as you need to, but stay moving around the whole time you execute the following:

· 100 Left Straights to the body

· 100 Right Straights to the body

· 50 Overhand Rights
· 50 Overhand Rights where you imagine a jab as the impulse for your punch. To Stifle the Head
Movement Guy...

· Execute 50 Reps x 1 - 2 (to the body) - 5 - 2 (That's jab, cross to the body, uppercut to the
head, cross to the head.)

· Execute 50 Jabs into Front Kicks

· Execute 30 Jabs into Rear Roundhouses (to the leg)

· Execute 30 Right Crosses into Switch Kicks (to the leg) If you have a training partner... Do
some live sparring?

You will have an opportunity to both hit his moving head, and to dodge his strikes. (Feel free to
keep today's secrets to yourself... see how that effects things If you're not tired... Do the
footwork you should already have memorized:

1. 2 Minutes of Blast Steps in every direction

2. 1 Minute of Floor Pinched in every direction, added to your Blast Steps

3. 2 Minutes of Slide Steps in every direction

4. 1 Minute of Floor Pinches, added to your Slide Steps

5. Bonus - Add 1 Minute of the 'Floor Pinch and Float' to Blast Steps in every direction

WO14-No workout today relax

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