Muay Thai
Beginner
First timers don't worry you’re not going to be thrown into the lion’s den. The coaches at Golden Era have been dealing with first timers for years. First day classes will involve instruction on how the class is operated and the basics like stance, foot work, punches, kicks, knees, and the elbow, never will it involve any Muay Thai sparring. However, you should still be prepared to break a sweat.
A typical Muay Thai class:
- Jumping rope for 5-10 minutes
- Shadow boxing with 3 x 3 minute rounds
- Beginner techniques and drills including punching, kicking, knees, and elbow combinations
- Intense cardio session of 5-10 minutes
- We always encourage new students to practice after class on the heavy bags
Advanced Students
Not to worry, the coaching staff at Golden Era has years of experience with keeping advanced students challenged pushing to your personal best every day
A typical advanced Muay Thai class:
- Jumping rope for 15-20 min
- Shadow boxing with 3 x 3 minute rounds
- Pad work or technical drills 5 x 3 minute rounds
- Sparing/technical sparing (no head contact) or knee sparing
- Intense cardio session of 5-10 minutes
Competitive Students
To the competitive student, Professional and Amateur: you have come to the right place. Golden Era staff can take you to the next level. With experienced management and some of the most technical training in America.
A typical Competitive Muay Thai class:
- Jumping rope for 30-45 min
- Shadow boxing with 3 x 3 minute rounds
- Pad work or technical drills 5 x 4 minute rounds
- Heavy bag work 6-8 x 4 minute rounds
- Sparing/head gear & elbows pads 5 x 4 minute rounds
- Knee sparing 20-30 min
- Sprints to cool down
So, what are you waiting for? Give Muay Thai a try and book your complimentary trial class today!
Boxing
Golden Era Boxing
What to expect during your first boxing class:
What do you need for you boxing class? You will need hand wraps and bag gloves. Our coaching staff can guide you with glove sizes and types, hand wraps, and of course our staff will help you to properly wrap your hands. Should you have a pair of boxing shoes / sneakers that are strictly for gym use you're welcome to wear them. If not, bare foot is fine but no street shoes are allowed on the mats that you will be training on. Each boxing class will be different but you won’t be hitting the bag for the entire length of the class.
There will be pad work and technical drills including:
- Jumping rope for 5-10 minutes
- Shadow boxing with 3 x 3 minute rounds
- Beginner techniques and drills: pad work, heavy bag and technical drills
- Intense cardio session of 5-10 minutes
- We always in encourage new students to practice after class on the heavy bags
So, what are you waiting for? Give our boxing program a try and book your complimentary trial class today!
BJJ
A typical 1-hour Brazilian Jiu-Jitsu class:
Warm up
5-10 min. The warm up includes a mix of calisthenics, dynamic PT exercises, and fundamental grappling movements.
Drilling
5-10 min. This portion of the class allows students to repetitively drill core positions and movements, and integrates recently learned techniques.
Technique
10-15 min. New techniques are taught from an established curriculum.
Roll
30 min. “Rolling” or sparring, is typically a competitor’s favorite part of the session. Rolling can be high intensity or more of a flow depending on a student’s skill level, training partner, and goals.
