polariswushu.net Blog

A Fighters cirriculum

August 7, 2009 on 8:19 pm | In Fighting: San Shou/Sanda/Shuai Chiao | No Comments

Comprehensive training for martial artist who wish to be proficient in fighting- street, sport, self defense, life-death situations.

-warm-ups and stretching to prevent injury
-strength training:
1. without equipment (push ups, sit ups, squats, ect)
2. kettlebells
3. medicine ball
4. traditional weights- free weights, bar, machines
5. resistance/ elastic bands

-Bags:
1. heavy bag
2. double ended bag
3. upper cut bag
4. speed bag

- Pad work:
1. belly pad
2. focus mitts
3. thai pads
4. kick shield

- cardio type work:
1. running
2. stairs
3. circuit work
-Solo work
1. shadow boxing
2. forms

-Partner work
1. simulated sparring- spar with limited technique or specific drill
2. application work: research techniques- strikes, throws, drilling techniques, ect
3. live sparring- all techniques non drill specific
4. push hands/rou shou
5. two person sets
6. Randori/bjj rolling

- mental work
1. meditation
2. qigong
3. reading- books on fighters, philosophy, styles of martial arts
4. watching fights
5. Chess/Go
7. visualization
8. study of opponent and style

Rob-
-slow to progressive training, refining again
-simulation based on environment, improvising, vs. weapon, vs. multiple opponets
-psychology
-mental training

Deus-
-burst of activity training
-moderate intensity training
-aerobic/anaerobic training
-strength endurance training
-plyometics
-yoga
-dynamic tension training

Wang:
1. punch – jab, hook, upper cut, hammer fist, back fist, horizontal punch, spiral punch, …
2. kick – front kick, side kick, round house kick, inside crescent kick, spin back kick, …
3. lock – finger lock, wrist lock, elbow lock, shoulder lock, head lock, bear hug, leg bar, ankle lock, …
4. throw – hip throw, leg block, bowing throw, pulling throw, inner hook, outer hook, leg bite, leg spring, …
5. enhancement – solo drills, 2 men drills, equipment training, wrestling/sparring, …

- You first decide that you want to develop hook punch ability.
- You then decide how you want to train it (through solo drills and 2 men drills).
- You then decide how you want to enhance it (through equipment training).

I-mon:
Cross training aspect: sports- soccer, swimming, ect.
sharpening of reflexes
vision
agility
footwork
motor skills
rolls/falls

apparatus:
wing chun dummy
pakua pole
pakua 3 poles
pakua 9 poles
jump rope

dave and rob: health and Recovery tools
Diet: TCM therapy, calorie intake, low cholestrol diet, glycemic diet, alkaline/low acidic diet.
Massage: accupressure, thai, refloxology, deep tissue, ect.
Pilates- developes core/powerhouse (thighs,hips, abs)
chiropractic/manipulation
acupunture
hot/cold bath therapy
dit dao jiao/liniments
supplements: vitamins, minerals, protein, ect.
herbs: ginger, ginseng, ect

session planning:
seperating workout routines-
strength day
forms day
sparring day
circuits/interval day
ect.

Partner work/timing:
ring training- 2 min. rounds, 3 min. rounds. 1-3 rounds. 1-6 rounds. 1-12 rounds.
Octagon trianing- three 5 min. rounds. five 5 min. rounds.
other sport timing trainings- judo, jujitsu ect.

additions:
John Wang:
TCMA:
- Single head
- double head
- Gon rotation
- pole hanging
- bag throwing
- short stick twist
- long stick twist
- cane bundle twist
- cane bundle
- weight pulley
- brick twist
- steel ball scooping
- basket carry
- single leg up hill hopping with pole
- human flag
- jar holding
- …

If we also include solo training method:

- down hill leg lifting flip
- wagon track jumping
- grasshopper catching

Rob- Stick, sledgehammer, chain,

Other:
tires- small tires for kicking drills,
large tires- for lifting/ flipping over, sledgehammering
rings (gymnastic)
weighted vest, ankles, wrists