Classes

Train Fight Win offers the largest variety of fitness classes and fitness programs in Tallahassee. We are Northeast Florida’s only Bang Muay Thai affiliate. In addition we offer classes in kickboxing, MMA, boxing, martial arts, weightlifting, yoga and much more. We also offer kids fitness programs geared toward building overall fitness, self-confidence, anti-bullying, self-defense in a fun program!

Kickboxing

As the only BANG Muay Thai affiliate gym in North Florida, you will learn Duane Ludwig’s BANG Muay Thai system (or BMT). It is a rigorously developed Muay Thai kickboxing system created by Ludwig himself – one of the most technical strikers in MMA.

Sensei Duane Ludwig, creator of the Bang Muay Thai system

  • Bas Rutten Black Belt
  • Coached TJ Dillashaw to 2 UFC World Titles
  • 2x UFC Coach of the year (2013 & 2014)
  • Fastest Knockout in UFC History (0:06)
  • Only K1-MAX Champion to compete in the UFC

Fitness Program

Our comprehensive and dynamic fitness program includes classes in conditioning, HIIT circuit, weightlifting, and cardio kickboxing(kickboxing fit).  We uniquely incorporate methods a fighter would use to get ready for competition into our fitness workouts and instructors design workouts to burn as many calories as possible in a short amount of time. Equipment such as dumbbells, kettlebells, resistance bands, tires, sledge hammers, battle ropes, medicine balls, rowers, treadmill, and jump ropes are incorporated. Classes offered all day including early in the morning, middle of the day to later in the evening.

Cardio Boxing

This class is a striking based fitness class and will not involve sparring techniques. You will increase cardio, strength, and endurance while getting a fat blasting workout!

You Will Learn

  • punch combos
  • head movement

Gear

  • athletic clothes
  • hand wraps
  • boxing gloves (available for rent)

Cardio Kickboxing

This class is a striking based fitness class and will not involve sparring techniques. You will increase cardio, strength, and endurance while getting a fat blasting workout!

You Will Learn

  • punch combos
  • kick combos

Gear

  • athletic clothes
  • hand wraps
  • boxing gloves (available for rent)
  • water bottle

Conditioning

This class will increase your endurance and strength. Various exercises such as tire flips, mountain climbers, battle ropes, dumbbells, weight training, plank, push ups, pull ups, lunges, and many more are incorporated.

You Will Learn

  • muscle building
  • increase stamina
  • increase balance

Gear

  • athletic clothes
  • athletic shoes
  • water bottle

HIIT Circuit

HIIT stands for high-intensity interval training and incorporates short intense rounds of exercises with short recovery periods. Our circuit style HIIT classes have a workout lasting 10-30 minutes with stretching and cool down at the end. HIIT has been shown to increase glucose metabolism, improve stamina, and improve fat burning. We use a variety of equipment including kettlebells, dumbbells, tires, medicine balls, battle ropes, resistance bands, sandbags, jump rope, and even your own body weight. Every workout is different to keep you motivated and these workouts can be tailored to ANY level of fitness.

You Will Learn

  • muscle building
  • increase stamina
  • increase balance

Gear

  • athletic clothes
  • athletic shoes
  • water bottle

MMA Fitness

This class will give you the full fighter’s workout without actually stepping in the cage. Train like the pros do and get the best workout of your life! All levels of fitness encouraged to attend.

Instructors

  • Alissa Rudloe
  • Eric Johnson

You Will Learn

  • Ground & pound technique
  • MMA drills for fitness

Gear

  • athletic clothes
  • boxing gloves (available for rent)
  • handwraps
  • water bottle

Weightlifting

Our group lifting classes are designed to give more time to teach and perform the various lifts. Different lifts such as deadlift, bench press, front/back squat, push press, clean, clean and jerk, snatch, etc are incorporated. Ladies: Do NOT be scared by the word weightlifting. It is extremely beneficial to bone health, muscular fiber strength, and will even improve metabolic function. You will not get big and bulky, your DNA is not designed for that. (Although it will give you a nicer rear.) This class is for all levels and you will record all of your lifts in your composition notebook to track improvement.

You Will Learn

  • power lifts
  • Olympic lifts

Gear

  • athletic clothes
  • composition book
  • water

Yoga

Would you like to give Yoga a try without all the namaste? We are the place for you. We enjoy the health, flexibility, and relaxation benefits of yoga, but we never ask you to realign any chakras or find any spiritual centers. We instead have a fun workout in a fun environment.

You Will Learn

  • flexibility
  • strength
  • balance

Gear

  • athletic clothes
  • water bottle
  • (yoga mat not needed!)

Grappling Classes

Our no-gi submission grappling/Brazilian Jiu-jitsu program is specifically geared for MMA and self-defense. You will learn techniques in wrestling, judo throws and locks, submissions, and escapes.

Women's Only Classes

Our women’s kickboxing classes are geared for all levels of fitness and focus on beginner techniques to get you punching and kicking the stress away. We teach real kickboxing techniques so that if you want to move into the BANG kickboxing classes this is the perfect way to start, or if you prefer to train with all women you will always be pushed and challenged. At the end of class, we go over a self-defense technique.

Women’s Kickboxing

This is a women’s only class, where you will learn real kickboxing techniques while wearing gloves, and hitting bags and focus mitts. We will focus on kicks, punch combos, footwork, and head movement. At the end of every class, you will learn a new MMA based self-defense technique to make you more capable if you are ever in a dangerous situation. This class is fun AND a great workout!

You Will Learn

  • punch and kick combos
  • footwork
  • head movement
  • self-defense techniques

Gear

  • athletic clothes
  • boxing gloves (available for rent)
  • handwraps

Cardio Kickboxing

This class is a striking based fitness class and will not involve sparring techniques. You will increase cardio, strength, and endurance while getting a fat blasting workout!

You Will Learn

  • punch combos
  • kick combos

Gear

  • athletic clothes
  • hand wraps
  • boxing gloves (available for rent)
  • water bottle

Yoga

Would you like to give Yoga a try without all the namaste? We are the place for you. We enjoy the health, flexibility, and relaxation benefits of yoga, but we never ask you to realign any chakras or find any spiritual centers. We instead have a fun workout in a fun environment.

You Will Learn

  • flexibility
  • strength
  • balance

Gear

  • athletic clothes
  • water bottle
  • (yoga mat not needed!)

Youth Programs

Lil Spartans: Ages 4-7 years old;  Mon-Thurs 4:30-5 pm

Kids: Ages 8-12 years old; Mon-Thurs 5-5:45 pm

The Train Fight Win Little Spartans Youth Program is a fun and exciting way for kids to learn the skills of Mixed Martial Arts – the fastest growing sport in America! Our program focuses on teaching discipline, respect, and physical fitness, all while developing functional martial arts skills. At TFW, we don’t believe in limiting your child to one discipline, instead we focus our instruction on a number of the most popular martial arts, including boxing, kickboxing, and jiu-jitsu.

  • Fitness: We believe that good fitness habits should start early. Making healthy practices part of a child’s routine is a habit that will benefit them for the rest of their lives. Coaches discuss the importance of staying active, moderation of sweets, and demonstrate how much fun staying healthy can be.
  • Self-Confidence: “The more you learn about fighting, the less fighting you will do in life.” Physical confidence can translate to confidence in all aspects of life. That confidence can follow your child into other sports, in social settings or in the classroom.
  • Anti-Bullying: At TFW we teach your kids how to defend themselves, and the mentality to not need to. We believe that the best fight is the one that never happens. Coaches discuss the ways to deal with bullying without resorting to violence. However, we believe no one should be a victim, and that, if necessary, a child should have the ability and skills to successfully protect themselves.
  • Self-Defense: Our coaches share skills and information provided by TPD in their RAD Kids Program. Kids learn about the dangers of strangers, safe situational awareness, and physical skills to escape dangerous situations.

Fun: Our classes are FUN! We mix games and gymnastics into our training to make sure your kids love their time at our gym. The fact is, both adults and kids alike probably won’t stick to a training routine if they are not enjoying it. We strive to ensure that every training session is both exciting, fun, and educational. We extend this policy to our adult classes as well. Just a thought, moms and dads!