ALTA Week 4 Summary

Striking – Hooks, Bodyshots & Uppercuts (HBUs)

This week is all about power punching at close range.

We introduce Hooks, Bodyshots, and Uppercuts as a group since they share common mechanics.

• Ranges: Learn Green (safe), Yellow (poke & prod), Red (KO zone), and Black (clinch).
• Key Concepts:
  • Open Shoulder: Keep punches powered by hips, not arms.
  • The Spear: Forearm in line like a spear for impact.
  • Weight Transfer: Shift weight leg to leg for force.
  • Skimming Stones: Power ripples from feet to fist.
• Hook Tips:
  • Both “thumb up” and “thumb back” work.
  • Lead hook needs a wind-up; rear hook doesn’t.
  • Direction is horizontal – rotate the torso, shift weight.
• Bodyshots & Uppercuts:
  • Palms face you on impact.
  • Level change (drop low) is essential.
  • Lead side needs a wind-up; rear side doesn’t.
  • Direction for bodyshot is diagonal; uppercut is more vertical.

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Grappling – Mount Escapes

We cover three solid options to escape bottom mount:

1. Trap & Roll: Trap arm + leg, bridge hard, roll to top.
2. Knee to Elbow: Spin on your side, dig your knee under their shin, work to half-guard.
3. Shrimp or Kip: Lock arms on hips, bridge to create space, shrimp out. If feet are trapped – kip (dolphin kick) to free your knees.

Don’t cover your head – focus on posture and escaping.

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Wrestling – Bodylock Takedowns

You’ll learn to control the torso and score from four bodylock positions.

• Grips: S-Grip, Gable, Butterfly, C-Clamp (No finger interlocking).
• Entries: From over/under into double underhooks.
• Positional Flow: Front → Side (head on chest) → Back → Side (head on back)

Takedowns:

1. Front Bodylock: Limbo Spine Crush to mount.
2. Side (head on chest): Power Twist or Knee Lever.
3. Back Bodylock: Lift and trip.
4. Side (head on back): Jack Russell mat return – trap a leg, forward pressure, control.