**章 我的路 .........................................................................1
一、夢的開始 ..................................................................................... 3
二、初出茅廬 ..................................................................................... 6
三、結緣西安體育學院 ..................................................................... 8
四、逆流而上，我是冠軍 ............................................................... 11
五、新的挑戰 ................................................................................... 15
第二章 綜合格斗概述 .............................................................17
為什么要格斗 ........................................................................................... 19
一、為了鍛煉 ................................................................................... 20
二、為了自我防衛 ........................................................................... 20
學習綜合格斗的好處 ............................................................................... 21
一、一種可以學習遵循規則的機會 ............................................... 21
二、學會如何變得富有競爭性 ....................................................... 22
三、建立起自信心 ........................................................................... 22
四、學會必要時如何保護自己 ....................................................... 23
五、學習運動員精神 ....................................................................... 23
六、可以釋放壓力 ........................................................................... 24
七、一門人生課程 ........................................................................... 24
第三章 綜合格斗中的技術流派 ..............................................25
一、話說綜合格斗 ........................................................................... 27
二、巴西柔術 ................................................................................... 28
三、桑搏 ........................................................................................... 29
四、古典式摔跤 ............................................................................... 30
五、拳擊 ........................................................................................... 31
六、空手道 ....................................................................................... 32
七、泰拳 ........................................................................................... 33
八、用哪一種武術做基礎的問題 ................................................... 33
第四章 站立打擊技術及各種拳法 ...........................................35
一、刺拳 ........................................................................................... 37
二、后手直拳 ................................................................................... 39
三、上勾拳 ....................................................................................... 41
四、擺拳 ........................................................................................... 44
五、拳法基本組合 ........................................................................... 46
六、肘擊 ........................................................................................... 47
七、掃踢 ........................................................................................... 48
八、前踢 ........................................................................................... 50
九、超人拳 ....................................................................................... 52
十、轉身背拳 ................................................................................... 55
十一、轉身后蹬 ............................................................................... 56
十二、側踢 ....................................................................................... 57
第五章 籠邊近身纏斗技術 .....................................................59
一、纏抱 ........................................................................................... 61
二、籠邊近身纏斗 ........................................................................... 62
第六章 地面技術 ....................................................................67
一、地面技術綜述 ........................................................................... 69
二、地面技術解析 ........................................................................... 71
三、綜合格斗中常見的幾種降服技術 ........................................... 82
第七章 實戰復盤 ....................................................................91
第八章 核心訓練方法 ...........................................................101
一、trx 帶手支撐 ............................................................................ 104
二、trx 帶手支撐收腹 .................................................................... 105
三、側板支撐 ................................................................................. 107
四、平板支撐 ................................................................................. 109
五、藥球俄式轉體 ......................................................................... 110
六、藥球偏重俯臥撐 ......................................................................111
七、藥球下砸 ................................................................................. 113
八、藥球兩頭起 ............................................................................. 115
結 語 ................................................................................... 117