POW offers an array of signature classes. These classes all focus on developing better martial arts skills. Their purpose is to offer a fun, dynamic, cross-training format so that students can always be exposed to a balanced fitness program. These classes always implore the latest training concepts and tools. These classes integrate the best boxing, kickboxing, tae kwon do and muay thai drills with innovative athletic concepts.
Cardio: MMA Conditioning and Drills (non contact)This class will incorporate drills and conditioning from boxing, muay thai and wrestling along with sport specific conditioning exercises. The exercise chosen will challenge all levels in the class, as they can easily be intensified for more advanced students. The goal of the class is to experience in one workout session how it feel to move from ground training (i.e. ground and pound) to explosive thai drills (i.e. power round kicks). Students can also expect to learn fundamentals like rolling and falling, as well as basic jiu jitsu/judo ground and base drills. Other elements you might see depending upon the instructor are kettle bell exercises, body weight exercises, plyometrics and medicine ball drills.
MMA FundamentalsIf you have been training regularly in the boxing, kickboxing/muay thai and jiu jitsu classes then this is a perfect transition for you. Catering to all levels, however we suggested you have taken at least 5 classes of boxing, kicking and ground. Furthermore, a good sense of your fighting stance and how to throw the jab, cross and hook, along with the thai round and switch kick will make you much more comfortable in this class.
This class will cover our top ten MMA fundamentals. It will drill and focus each week on these ten techniques. These include: takedown offense and defense, defending the mount, stopping the ground and pound , offensive tactics when inside the guard(i.e. elbows and punches), clinch work, key stand up combos (i.e. cross, hook, round and hook, cross switch kick) and without fail mandatory submissions from your back (i.e. armbar and triangle). This class will stick to these fundamentals and push those interested in exploring more MMA to show up for the ring sparring and ground classes.
You are required to show up with a mouthpiece, cup, shin guards and MMA gloves (all are available in the Pro-shop, except for cups).
Warrior WorkoutThis is an interval training class. It combines weight,s medicine ball, resist a balls, bags, mitts, rope, bosus and more into a martial arts specific circuit style class. It is intended to cross train the body and challenge the student's overall skills. It is a fun training class and allows the instructor to surprise the student each time with a new class design.
Intermediate/Advanced Kicking DrillsThis class caters to students with 4-6 months of kicking experience. It is ideal that students who take this class already know how to pivot when kicking. This class uses the kicking targets to sting several different types of kicks together to build flexibility, coordination and athleticism. It is modeled after a traditional tae kwon do kicking class. Students that take this class should know the front, round, side, axe and crescent kicks. This class will drill spinning and jump kicks as well.
Integrated Yoga/FlexibilityThis class blends yoga with pilates and core training. It utilizes various training tools like the bosu and resist-a-ball. It employs different methods to improve the overall range of motion of the joints of the body.
Kickboxercise: Cardio KickboxingThis class can be characterized as POW's version of cardio kickboxing. This class sticks to the technical expectations of all the other kickboxing classes. This class will string solid punching and kicking drills and combos together to music. This class is fun and high energy. It has been presented at fitness conferences all over the world. It is an excellent class to practice your techniques with instinct. The goal is to be able to throw the combinations called out with improved timing and rhythm.
BosuThe BOSU is a balance trainer. It is a tool that creates a unique training platform for balance, stability, core strength, abdominals, lower back and agility exercises. It looks like a dome, which is rubber on one side. Although this tool is integrated into POW!'s many boxing and martial arts classes for athletic drills; it is also used for sport specific training to improve overall martial arts skills.
Cardio Rope Interval TrainingThis interval training program combines martial arts combos, sports training drills and plyometrics with jump rope rounds. Students will learn how to perform basic tricks and improve their overall cardiovascular fitness and coordination.
Cardio Target Training: This intermediate class takes kickboxing to the next level. With its emphasis on kicking drills and combinations, it moves its students through a fast pace cardiovascular workout. CTT supersets clapper target drills with fighting combinations and sports movements. Your aim and control will improve after continuous target drills. This class is trademarked by Sifu Katalin and a special feature at POW! You can purchase the video of this class in our store.
Combat Sports TrainingThis class combines techniques from the combat sports. It is driven by intense heavy and mitt drills to practice boxing combinations and integrates pad work and partner drills with the basics of sport kickboxing and muay thai kicks and knees. This class encourages basic sparring drills and allows for all levels to participate. Sanctioned boxing gloves and wraps required, see our store for proper equipment.
G.I. JABB Kickboxing Boot CampThis circuit training class features sport specific stations that are super-setted with high intensity kickboxing combinations. Each station represents a skill integral to the martial arts and boxing. Wraps required see our store.
Kickboxercise and StrengtheningKickboxercise and Strengthening is a martial arts fitness program that blends mainstream exercises with traditional martial arts techniques and combinations. By integrating fundamental resistance exercises, the participants build strength and then apply that strength to the martial arts techniques that are incorporated within the routine. The ‘Kickbox’ aspect of the program also blends good old American boxing combinations, providing its participants with upper body and more dynamic lower body combative movements. You can pick up this class on video in our store.
Mystery WorkoutThis class time is devoted to students learning how to workout on their own. Sifu Katalin has prepared 10 workout programs. When you arrive for this class or at any other time when a formal class is not going on, a student will choose one of these prepared workouts. Each workout is on a different color piece of paper and is chosen blindly. Whichever program you pick you must do. They are formatted at 45-55 minutes in length. You can ask Sifu questions if you do not understand certain exercises or drills.
Yoga BallThis class uses the resist-a-ball as a tool to enhance basic yoga poses. Incorporated into this class are a series of ball exercises that improve core strength and balance. The integration of the ball to yoga brings a unique athletic component to the class. The class format varies depending on the level of experience of its participants.
POW! CurriculumThese classes will teach the core curriculum. Although several traditional martial arts are offered at POW!; one of POW!s most unique features is that it integrates within its belt tests and teachings: Boxing, Kickboxing, Krav Maga, Brazilian Jiu Jitsu, Kung Fu and Wushu.
Since all the martial arts have wonderful components, POW! curriculum intends to produce students who are balanced martial artists with the skills of more than one system. By learning a 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 basic kung fu and wushu stances and drills. This system will not only produce well-rounded martial artists, with a respect for all styles, but well conditioned, strong, agile and shapely students. This 16 belt system (until black belt) follows a training regiment that helps each student manage their overall health and fitness level on their journey to a black belt.
POW’s Kung Fu system is a highly modernized form of traditional Shaolin Kung Fu. It emphasizes and teaches the classical stance work, strikes, kicks and blocks. The required forms range from praying mantis, tiger, southern fist, long fist and many compulsory modern wushu sequences. POW’s system is unsurpassed, in its honest teachings of reality based fighting and how it fits in with a traditional Chinese system. POW! has a modernized approach to Martial Arts and therefore requires western boxing, fitness goals,the basics of Brazilian Jiu-Jitsu and the self defense system of Krav Maga in order to advance. It teaches all the same traditional components of Shaolin Kung Fu(or Shang Foi), but exposes and requires all it’s students to have reality based self defense skills, necessary for an urban lifestyle through Brazilian Jui-Jitsu and Krav Maga. The importance of athletic conditioning (through its fitness testing and boxing program).
Without these two additional components, Sifu Katalin, Sifu Dino, and Sifu Ho Sung feel that their students would not be truly prepared for the threats of the street and capable of handling the physical pressure of fighting back. Additional training and course work is available and from Tai Chi to Yoga and Kali Stick to mixed martial arts fighting.
1000 KicksThis lower body training class focuses on kicking technique, building endurance and flexibility of the legs. Its name is an exact description of its goal - which is to throw 1000 kicks by the end of class. You can count on this class sculpting your legs, defining your hips and pushing you to the next level with your kicking skills. This class uses a combination of paddles, weights, bosus and a chair for sport specific drills.
YogaUnderlying all forms of Yoga is the understanding that the human being is more than the physical body and that, through a course of discipline, it is possible to discover what this "more" is. Hindu Yoga speaks of a transcendental Self (âtman, purusha), which is eternal and inherently blissful, as our true identity. Buddhism and Jainism have their own distinct ways of describing the goal of the transformative path of Yoga. Although there are several different types of Yoga, our staff teaches a blend of these styles. Yoga will benefit your body on many levels - improve core strength, flexibility and balance, while sculpting your muscles.
Yoga is for life. "Life" as in "longevity", "living well", and "for a lifetime". The word “yoga” means union. Yoga is the unification of mind, body, and soul. Yoga is a 5000 year old science developed to improve your physical and mental well being. You can do yoga regardless of your flexibility, and over time, your body will become stronger and more supple. By incorporating breathing, postures, and meditation, you create an efficient yoga practice that can benefit you for life.
Students are instructed to go at their own pace, knowing from the onset that yoga is an individual practice. You are in class to create an awareness about your body, breathe, do some interesting postures, meditation, and have a lot of fun trying.
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