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12 round 6 station at home strength and cardio circuit

12 three minute rounds with 1 minute shake outs/rest using a simple boxing timer.

station 1- 30 sec. resistance band
station 2- 30 sec. body exercise
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball
station 5- 30 sec. body exercise
station 6- 30 sec. two 5 lb. hand weights
rest- shake outs (light relaxed hopping)

Round 1-

station 1- 30 sec. resistance band:drilling jab/cross punches
station 2- 30 sec. body exercise: burpies
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball: over shoulder throw
station 5- 30 sec. body exercise: push ups
station 6- 30 sec. 5 lb. hand weight- punching jab cross
rest-alternate left and right leg

Round 2-
station 1- 30 sec. resistance band- hook punches
station 2- 30 sec. body exercise-back bridge
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- over head squat lifts
station 5- 30 sec. body exercise-neck bridge
station 6- 30 sec. 5 lb. hand weight- military press for speed
rest- shake outs- double hopping: left then right

Round 3
station 1- 30 sec. resistance band-uppercuts
station 2- 30 sec. body exercise-crunches
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-twist waist holding ball
station 5- 30 sec. body exercise-hindu squats
station 6- 30 sec. 5 lb. hand weight-hook-bob/weave-hook combo
rest- shake outs:crossing feet X style

Round 4
station 1- 30 sec. resistance band: pulling to waist/row in horse stance
station 2- 30 sec. body exercise: wide push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-hit body with medicine ball
station 5- 30 sec. body exercise- scissors (abs)
station 6- 30 sec. 5 lb. hand weight-5 speed punches in/out of range
rest- shake outs: muhammed ali style

Round 5
station 1- 30 sec. resistance band- wrestling grapple yanks
station 2- 30 sec. body exercise-bicycles (elbow and knee touch)
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- thai skip knees to ball
station 5- 30 sec. body exercise- switch drop stance left and right
station 6- 30 sec. 5 lb. hand weight: freestyle shadow box
rest- shake outs: high knees style

round 6
station 1- 30 sec. resistance band-judo throw
station 2- 30 sec. body exercise-wall sits (iron shirt breathing)
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-jujitsu guard- medicine ball between knees and twist left and right
station 5- 30 sec. body exercise- mountain climbers
station 6- 30 sec. 5 lb. hand weight: pivot step 180/duck, blast punches
rest- shake outs:heel to butt kicks

round 7-
station 1- 30 sec. resistance band-major hip throw squat
station 2- 30 sec. body exercise- T push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- cherry pickers
station 5- 30 sec. body exercise- side obliques
station 6- 30 sec. 5 lb. hand weight- hook cross combo, (twist- shoulder, hip, knee, and foot)
rest- shake outs: ski/side to side jumps

Round 8
station 1- 30 sec. resistance band- biceps arm curls
station 2- 30 sec. body exercise: alternate arm push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- push up on medicine ball
station 5- 30 sec. body exercise- supermans
station 6- 30 sec. 5 lb. hand weights: circle, 4 punches, change direction
rest- shake outs- karoke feet

Round 9
station 1- 30 sec. resistance band-chest-pec open/close
station 2- 30 sec. body exercise- jump horse stance
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- alternate arm push ups left and right w/ball
station 5- 30 sec. body exercise- hindu push ups
station 6- 30 sec. 5 lb. hand weight: body shot punches
rest- shake outs: light jog in place

round 10-
station 1- 30 sec. resistance band- back/rear dealt
station 2- 30 sec. body exercise- leg raises
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- squat kicks
station 5- 30 sec. body exercise- belly ups
station 6- 30 sec. 5 lb. hand weight:flys
rest- shake outs: switch stance narrow lunges

round 11-
station 1- 30 sec. resistance band-speed punches
station 2- 30 sec. body exercise- alternate lunges
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-squat and press over head
station 5- 30 sec. body exercise- sampson stretch
station 6- 30 sec. 5 lb. hand weight: double punch outs
rest- shake outs- box step

Round 12-
station 1- 30 sec. resistance band-freestyle punches
station 2- 30 sec. body exercise- close body push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- alternate lunges twisting ball
station 5- 30 sec. body exercise- V-ups
station 6- 30 sec. 5 lb. hand weight: 6 upper cuts, 6 jab cross
rest- shake outs- shake hands front/side/overhead

This workout is inspired by Team Lloyd Irvin in Arlington Virginia training with Jeff Ruth (MMA bad ass), Pro boxer Derek Sierra, Muay Thai “Phenom” Vivek Nakarmi, Dave Carter who i still hear screaming various exercises in my head, Master Lloyd Irvin who book the Grappling Game Plan started it all and lastly body strength and conditioning exercises from Kung fu.

Mike Tysons legendary Workout

Found these on various websites:

Mon-Fri
Morning
Roadwork 3 miles
Noon
Sparring 10 rounds
Slip Bag 10 minutes
or Speed Bag 10 minutes, did both when fight was coming up
Afternoon
Focus Pads 10 minutes
or Heavy Bag 10 minutes, did both when fight was coming up
Sit-Ups
Push-Ups
Pull-Ups
Dips, did this circuit ten times
Neck Work 10 minutes
Jump Rope 10 minutes
Night
Stationary Bike 60 minutes

Mike Tyson is kind of an legend to a lot of bodybuilders. Many have expressed the desire to know about “Iron Mike’s” daily routine. According to what we found out, you’ll have to be an early bird if you want to follow in his footsteps!

This routine was listed on several websites and while I’m not 100% sure of its validity, it appears to be what is considered to be his daily schedule.

• 5am: Wake up and go for a 3 mile jog
• 6am: Back home for a shower and then back to bed (great workout for those huge legs of his)
• 10am: Wake up and eat oatmeal
• 12pm: Do ring work (10 rounds of sparring)
• 2pm: Eat another meal (steak and pasta with fruit juice drink)
• 4pm: More ring work and 60 mins on the exercise bike (again working those legs for endurance and

power)
• 5pm: Floor exercises: 2000 sit ups; 500-800 ‘dips’; 500 press ups and 500 shrugs with a 30kg barbell

and 10 mins of neck exercises (working the biceps, triceps, chest, abs and shoulders)
• 7pm: Eat steak and pasta meal again with fruit juice (probably orange juice)
• 8pm: Another 30 minutes on the exercise bike
• 9:30 Watch TV and then go to bed

“Fighting is dictated by universal principles”- Jeff Ruth

Had a good sparring class last night where the instructor said- “Fighting is dictated by universal principles”…we went over two principles that scream 2 taijiquan classic principles.

the first was based on the taiji classic “if my opponent attacks, I arrive before he does” or Taiji classic: It is said if the opponent does not move, then I do not move.
At the opponent’s slightest move, I move first.”
in this demonstration the instructor had a guy throw a strike or kick and he return what he termed a ‘reaction strike’ in which he hit the guy before the guy hit him using a short punch or kick.

The second was called ‘set point’. Set point in fighting is attacking before a guy is able to set in (or root) where he has a powerful strike based on connecting to the ground. for instance if a guy is throwing a punch he has to step and root to have the link from “foot, leg, hip/waist/spine- arm” so hitting or pushing the guy before he makes his set point is the drill.

This is a favorite with one of my sensing/push hands instructors when keeping a guy off balanced or away from a ‘set point’ so that he can not have an effective push or strike.

Taiji Classic:

The chin [intrinsic strength] should be
rooted in the feet,
generated from the legs,
controlled by the waist, and
manifested through the fingers.
If correct timing and position are not achieved,
the body will become disordered
and will not move as an integrated whole;

Xingyi Neigong Health Exercises

Notes on the exercises from the book Xingyi Health maintenance and Internal Strength development by Miller and Cartmell.

Basically the core of the book was centered around these warm-up exercises, prolonged standing in San Ti, and 5 heavy spear techniques to develop good Xingyi boxing gong fu.

1. Unite the Chi- circle arms at chest
2. Jade Dragon Weaves around the body- pulling horizontally left and right
3. Open and Close the meridians- circle arm with hand under arm pit
4. Divide north and south- clap palms above and below
5. Uphold the heavens and firm the root- 1. bend forward and sides, 2. bow stance twist
6. Empty the foot and lift single hand- yin yang palm pressing shifting weight
7. Gaze and concentrate spirit- neck exercises-left right, up down.
8. Ape arms enliven the body- rub palms shifting weight feet togther
9. Raise the Back 7 times: Dragon heart with “HAAA” sound.
10. Fist strike back- hit behind neck
11. Rotate Waist to strengthen the kidneys
12. Move the hips left and right- drop stance.
13. White Crane rotates knees- knee circles.
14. Strengthen the Meridians- stretch the body, elbow to toe.
15. Yin and Yang open and Close- open arms close arms.
16. Heel kicks backwards- shuaijiao sweep.
17. Crawling tiger- upwards dog/cobra from yoga.