Turn Technique into Performance
Conditioning at Dragon Claw blends fight-specific intervals with functional strength so you hit harder, last longer, and recover faster—without beating up your joints. Sessions are scalable for beginners through competitors and built around smart progressions, not random fatigue.
Expect clear coaching, measurable goals, and programming that supports striking, grappling, and everyday life.
Class Structure
- Prep (10 min): joint priming, breathwork, and activation for hips, core, and shoulders.
- Strength Block (15–20 min): kettlebells, sleds, carries, and tempo lifts for durable power.
- Engine Block (15–20 min): bag rounds, shadowboxing EMOMs, footwork ladders, assault bike intervals.
- Core & Balance (5–10 min): anti-rotation, bracing, and stance integrity under fatigue.
- Cool Down (5 min): mobility reset and recovery cues to keep you training consistently.
Programming Principles
- Periodization: weekly intensity waves for progress without burnout.
- Scalability: beginner, intermediate, and advanced options for every drill.
- Quality > Quantity: crisp movement and breath control beat sloppy volume.
- Objective Tracking: RPE cues, heart-rate zones, and monthly benchmark tests.
Choose Your Track
Low-impact intervals, technique pacing, and bodyweight strength to build base capacity.
Explosive kettlebell work, plyos, and short-burst rounds for snap and acceleration.
Longer intervals, sustained pace, and breathing strategies for late-round composure.
Monthly Benchmarks
- Engine: 3×3 min bag rounds @ steady pace (HR zone 3–4).
- Power: 5×10 hard swings (or med-ball slams) with strict form.
- Strength: 5-rep goblet squat standard with tempo control.
- Core: 60s carry test (farmer or suitcase) without posture loss.
We log results so you can see progress and adjust targets.
Recovery & Readiness
- Breathing drills post-class to downshift your nervous system.
- Mobility homework focusing on hips, T-spine, and ankles.
- Simple readiness checks: morning pulse, sleep quality, soreness scale.
Train hard, recover smarter, show up consistent.
Safety & Gear
We scale intensity to your level and prioritize joint-friendly mechanics. Clean reps first, speed second.
- Gloves for bag rounds; hand wraps recommended.
- Cross-trainers or barefoot (coach-guided) for stable footwork.
- Hydration & towel—breaks built into the session.
