CLASSES
FLO Mixed Martial Arts Curriculum CLICK HERE FOR SCHEDULE

    FLO MMA has a modernized approach to Martial Arts. Its curriculum includes western boxing, Kickboxing, Muay Thai, Brazilian Jiu-Jitsu, Wrestling, Mixed Martial Arts as well as many other fitness classes.  
    Since all the martial arts have wonderful components, FLO MMA intends to produce students who are balanced martial artists with the skills of more than one system. By learning an integration of each of these styles, students will have the ability to fight and execute superior boxing skills, powerful kicks, relaxed footwork, be prepared for a fight that goes to the ground and benefit from the training of Mixed Martial Arts. FLO MMA’s system will not only produce well-rounded martial artists, with a respect for all styles, but well conditioned, strong, agile and shapely students.

Boxing
   This class will teach boxing fundamentals and techniques in a traditional boxing regiment. It will be offered with different levels so there is a progression offered to those avid fight fans. It will focus on perfect jabs, hooks, uppercut and power punches. Training will consist of mitt, heavy bag, speed bag, jump rope, footwork drills and defensive tactics. With the combination of sports drills, students can expect to burn numerous calories and feel like an Olympic fighter. The program follows the ring of the fight-bell. This timer provides us with the perfect interval structure for assimilating what a fighter feels each time the bell rings and a new round begins. Boxing class will also offer opportunities for student to spar with instructors and individuals of their same level. Sanctioned boxing gloves and wraps required see our store for proper equipment.

Intermediate Boxing Training
  This class develops complex combinations. It begins with a basic combo and adds on 1-3 pieces of offense and defense. By the end of the class, each student is practicing a multi-dimensional boxing scenario. It includes defense, footwork and at least 10 punch patterns. Each student is paired with a partner who holds the mitts for them and they exchange places every 3 minutes. You must have taken 20 boxing or kickboxing classes to take this class. Sanctioned gloves and wraps required, see our store for proper equipment.

 Brazilian Jiu-Jitsu (BJJ)
   Our program teaches the fundamentals of BJJ, with its focus on grappling, ground fighting, and self-defense. The training involved in BJJ improves reaction time, builds abdominal strength, and increases flexibility and overall core strength. Among many things, students will learn to execute take downs and to escape being mounted, choked and grabbed from many angles. This class is taught by pairing students of similar size and experience.

Introduction to Brazilian Jiu-Jitsu
   This class teaches the basic offensive and defensive BJJ moves. It explains the basic strategies and goals of the sport of JJS. This class will teach the primary offensive positions in BJJ (mount, guard, triple attack, cross body, knee on stomach, open guard). About 20 of these classes are recommended before attending the other BJJ classes.

Brazilian Jiu-Jitsu Sparring Drills
  Although this class will cater to all levels, it is a perfect class for beginners trying to acclimate into sparring. It uses several sparring drills to teach escapes and how to hold a position. It will also explain how the sport of BJJ is played.

Cardio Kickboxing
  Cardio kickboxing classes focus on enhancing the cardiovascular system of its participants. On a literal level, they are martial arts, boxing, kicking, fighting combos formatted in high intensity drills that keep the heart rate up, allowing little rest. Many of these classes are super-setted. Each one of these classes includes several rounds of punching and kicking intervals. They use the heavy bags, mitts, targets, shields, pads, ropes, tubes, weights, stairwell, freemotion cables and bosus. Wraps required, see our store for proper equipment.

Childrens Class
Children’s Classes are designed for children 5-12 years of age. Enrolling a child in Martial arts classes will improve their cardiovascular endurance, flexibility, balance and strength. Children will gain self confidence as well as discipline.  The classes teach basic techniques in boxing, kick boxing and mixed martial arts.

Circuit Training

Several stations are set up around the room and the students rotate to each one every 2 minutes. Wraps required.  Combos and Bosus: Bosus provided.

• Freemotion: Uses the freemotion equipment in intervals for high rep strength training drills.
• Heavy Bag Training: Sanctioned boxing gloves and wraps required, see our store for proper equipment.
• Rope Intervals: Ropes are provided by FLO MMA.  
• Strength Training: Will use either the resistance tubes or dumbbells to sculpt the body and fatigue the muscles.
• Solo Circuit Training: Each student has several pieces of equipment – ropes, weights, tubes, balance gear, a bag etc.. Instead of running around the room to each station they have all the stations within their own space. Wraps required.      
• Drills: Includes sprints, footwork drills, and ladder patterns. Wraps required, see our store for proper equipment.    

Heavy Bag Workout
  This class allows students to practice their kickboxing combinations on heavy bags. It is formatted like a fight with 3 minute rounds that are combined with intense plyometrics and sports drills.  Heavy Bag Workout will teach how to add resistance to all of the skills & drills of combat sports.  This class will help develop power in all of your strikes.  This is an opportunity to improve all of your punches, kicks, elbows and knees. Sanctioned boxing gloves and wraps required, see our store for proper equipment.

Kicks & Abs
  Kicks & Abs consists on 5 minute rounds with 30 second breaks.  Students rotate every 5 minutes in rounds that will either be jump roping, abdominal exercises or kicks.

Krav Maga
  (Pronounced "Krahv Magah, " means "Contact Combat" in Hebrew)  Krav Maga is the official hand-to-hand combat system of the Israeli Army. Once taught to law enforcement agencies, Krav Maga is now available for civilians. Widely used by members of the United States' local, state and federal police agencies (including the FBI, Secret Services, Delta Force, LA Police, Illinois State Police etc...). The training of Krav Maga focuses on teaching simple self-defense techniques which are specifically catered to reality based attack situations. In addition, Krav Maga's system is an integration of many techniques from several different martial arts and even uses a Western (boxing) fighting stance. Therefore, Krav Maga uses many boxing, Muay Thai, Kickboxing drills. When taking Krav Maga you can expect the class to also focus on conditioning. The purpose of this is to train the body to perform punches, kicks etc.. Under intense physical stress. Classes will also incorporate the proficient self-defense techniques that they teach to law enforcement personnel. Sanctioned wraps required, see our store for proper equipment.  http://www.kravmaga.com/

Mixed Martial Arts (MMA)
  This class has been designed for intermediate level students who want to drill combos that include ground and stand up combos. Its goal is to train from two perspectives. A fight that starts standing up and then finishes on the ground and a fight that starts on the ground and then goes to stand up. Although it integrates Jiu Jitsu, it combines basic level BJJ with the threat of strikes and kicks. This class is taught with a few formats, although it mostly couples students similar in size and has them drill out these elaborate fighting combinations. No shoes or belts are worn in this class. Sanctioned grappling gloves required, see our store for proper equipment.

Power Pump/Strength & Conditioning
  Power Pump includes an array of strength training techniques to provide a well balanced workout to develop muscles and burn fat.

Call 847.934.1FLO for more information and a FREE trial class!