TrainersEye · Session of the Day · Martial Arts · #072

Martial Arts Clinch, Core & Impact Armor — Neck & Trunk

4-way neck isometrics, wrestler bridge, rotary anti-rotation trunk, clinch clamp holds · Stage · Speed-Power (contrast & velocity)

Target ≈ 60 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Stance prep · hips, ankles & rope · 6-8 min

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1	Thoracic Rotationsteady breathing rhythm	8 + 8
2	Cat-Cowstanding leg owns the kick — pivot, grip the floor	2 × 10
3	Jump Ropeangle out after every entry — never straight back	3 min easy

Phase 2 · Fight Speed, Footwork & Reaction8-10 min · short bursts, full recovery · react to the call

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	1	Side Stepangle out after every entry — never straight back	6 × 10 s
	2	Agility Ladder — Quick Feetchange levels — head moves off the centre line	6 × 10 s

Phase 3 · Strike / Kick Power Block16-20 min · heavy compounds + neck/grip supersets · rest 2 min

Time__ : __

1	Wrestler Bridgeneck isometrics 70% — the chin you keep is the fight you win	3 × 10 s/direction
2	Neck Flexion Isometric — hand resistneck isometrics 70% — the chin you keep is the fight you win	3 × 15 s
3	Russian Twistclinch clamp — squeeze, tall posture, heavy elbows	3 × 8/side

Progression: Contrast rule: heavy then strike — 3 heavy reps, then 10 s max-speed strikes within 20 s. Speed is the product; if strikes slow, the set is over.

Phase 4 · Combat Strength & Armor16-20 min · heavy compounds + neck/grip supersets · rest 2 min

Time__ : __

1	Squat Jumpsnap out, snap BACK — the retraction is the speed	3 × 4
2	Dead Hangclinch clamp — squeeze, tall posture, heavy elbows	3 × 30 s
3	Pallof Pressclinch clamp — squeeze, tall posture, heavy elbows	3 × 8/side

Phase 5 · Fighter Downregulation & Flexibility4-6 min · hip & hamstring length, hanging traction, corner breathing

Time__ : __

1	Seated Forward Foldsteady breathing rhythm	45 s/side
2	Doorway Pec Stretchsteady breathing rhythm	60 s
3	Box Breathing1-min rest: hands down, deep nasal breaths, corner mindset	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Fight-ready means injury-free — neck isometrics weekly minimum, standing-leg control on every kick, nothing new in fight week. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.