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Muay thai training 2-27-2010

running
fight stance hop back and fourth
add jab
add cross
run
v-ups
push ups
running
push kicks rt. and left
run
round kicks rt. and left
run
5 jumps run 5 jumps x10
running

drill 1- 3n3
two parry and rt. kick
detail: tap jab with rt hand, turn body and cover cross with left forearm and rt. kick.
the rt kick can be blocked by puncher or absorbed.

drill 2- 3n3
jab cross rt. kick, fake rt. rt. kick standing leg with low kick as he tries to block high.
defender: cover the first rt. kick

drill 3- 3-n-3
switch step high left kick, step back switch step and south paw cross hook cross, left kick.
attacker- 2nd switch step is a fake 2nd left kick but punch

drill 4 conditioning out- a goes b goes.
sprawl jab cross hook cross x20
sprawl rt kick 15x
sprawl switch step left kick 15x

Fighter vs Martial Artist

A martial artist goes through much more training than fighting. they usually start with some kind of test of character before being accepted as a student. In the old tradition a student might bow at the house of a master for several days to show sincerity to learn. In modern times a teacher might show a few things and see if the student goes deep into it before teaching more. In my case a teacher taught 24 form to see if they could “get it” before teaching the Long Form and didnt talk about themselves and lineage for 2 years teaching strict basics.

A Martial art teacher will that is of true lineage will teach ‘Wu De’ or martial virtue. In the older Chinese tradition a master would “make you a man before martial artist” with teaching things like humility, respect, sincerity, will power, courage, endurance, ect.
some martial arts schools adopted mottos for students, Fu Zhong Wen’s Yongnian Association uses “Diligence, Perseverance, Respect, Sincerity” as quality’s a practitioner must have to develop a high level of Taiji kung fu.*

Many fighters in today’s society are not brought up with this type of mind set. They go right into fighting techniques. This is typical of MMA, BJJ, Kickboxing and Boxing schools. Some old boxing schools and traditional minded schools might have a bit more discipline approach to teaching the fighter, but the goal is fighting for sport and competition sake to help promote the school, style, and teacher usually for monetary gains. fighting takes a much shorter time to learn. A martial artist of a discipline like Taijiquan, the road is longer to mastery and might take up to 20 years to be as good as someone who focuses on fighting only.

Other aspects that are developed by martial artists that might not be developed by the common fighter are internal training, flexibility, qigong, traditional methods of conditioning, Eastern philosophy, principles and theory, history, medical knowledge and healing (TCM), weapons training like sword, saber, spear.

Someone who practices Taijiquan should be one who has motivation to use the art for its original purpose of attaining fighting ability. The forms are combat moves that require combat intent of mind. The mind of the taijiquan practitioner doenst need to be motivated to compete and fight other but to develop courage help those who are weaker that might need to be defended or defense of the self when called to action.

*Zhin- Diligence- Hard work and effort is prerequisite for skilled development. Daily practice on a regular basic will ultimately be rewarded by beneficial results.

Hen- Perseverance- It is important that a long and enduring sense of purpose be cultivated. A sense of purpose combined with regular daily practice will serve to achieve that purpose.

Li- Respect- Respect for your master, teacher, and fellow man is paramount. Deal with others in taking consideration their backgrounds and in the light of their expectations. Mutual respect serves to enhance a sense of community and solidarity in a society where individuals treat each other with respect.

Zhen- Sincerity- Sincerity in attitude or motivation is a prerequisite for learning Taijiquan. In order to achieve, a genuine resolve to pursue your goal must exist. Deal with others sincerely if you want them to reciprocate. Maintain sincerity in the fore of your dealing with others and you will achieve a smooth flow in relationships.

matt

Cardio Power and Resistance- insanity

standard warm-up 3x no stop
-rest/water
-stretching set

3x 2min. rest between/water
-power jumps
-belt kicks
-hit the floor
-V push ups

1 min. tricept dips
one leg tricepts dips
tricept ball push ups- 1 min.

3 x 2min.-rest between rounds
-hurdle jumps
-globe jumps
-moving push ups
-floor sprints

finish- 1 min.
8 hops 8 push ups

end with stretch set

Plyometric and cardio circuit- Insanity

ok next time i am watching the next training DVD first before starting to exercise.

warm-up- 3:30 rounds. 3x going faster each round
-jog in place
-jump jack
-heismans
-123 heismans
-butt kicks
- high knees
-mummy kicks

water/rest between sets. 30 sec. rest

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

water/rest

circuit Interval- 3x 3:30 sec
-suicide drill – 3 step touch floor lunge
-power squats- down to horse stance back up to standing
-standing mountain climbers
-ski down- hop left and right

water rest fr 30 sec after each set

switch feet 1 min.
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.
switch feet 1 min.
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.

rest 30 sec.

Last circuit interval- 3:30 x 3
-basket ball drill- pick up ball and jump shot
-Level 1: stand- 4 push ups, 10 mt. climber push up, stand. repeat.
-ski abs- push up position: left,middle, right jump drill.
-front and back: from push up position: jump in/out close and far to body.
FINAL 2 min.
-punches, cross jacks, uppercuts, palm strikes.
water rest 30 sec.

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

Insanity Workout

Ok I saw the info commercial so many times I decided I wanted to take the Insanity workout challenge. I got the package in the mail and think this is going to be great. I really like the Diet and nutrition section.

Basically you calculate your height, weight and age using a formula to determine how much calories you should eat in a day. subtract 500. then divide by 5.

example: if you should need 2000 calories per day you divide it by 5 so that you eat 5- 400 calorie meals per day.

I havent even started on the intensity of the workouts. all body exercises with no equipment using max interval= long workout with small rest period.

i’ll fill you in as I go. the fit test was a beast.

Diet and Calorie Plan:
Harris benedict equation to calculate your calorie needs;

for men:
step 1-
66 +(6.23 x weight in lb) + (12.7 x height in inches) – (6.8 x age in years).

step 2-

multiply by 1.7 if you train to 6 7 days a week (very active)

multiply by 1.55 if you train 3 to 5 days a week (moderately active)

step 3-

for weight loss subtract 500

for weight gain add 300 calorie

step 4-

divide by 5 and thats how many calories you should have each meal.

meal schedule-

1. break fast
2. mid morning snack
3. lunch
4. afternoon snack
5. dinner

wait 1 hour after eating before exercising

Fit test day-

ok Fit test is:

Warm-up’s:
jog in place
jumping jacks
Heisman jumps
123 step heisman jumps
Butt kicks
High knees
Mummy kicks

Stretch:
horse stance/pyramid
Wide legs- hamstring: center , left and right
Drop stance
Lunge- left and right

Fit Test- 1 minute exercise for number, 1 minute rest
- switch kicks
-power jacks
-power knees
-power jumps
-globe jumps
-Burpies
-push up jacks
-low plank obliques

Warm down stretch:
Stretch:
horse stance/pyramid
Wide legs- hamstring: center , left and right
Drop stance
Lunge- left and right

Muay Thai training 2-20-10

warm up and stretch-
running, skip knees, hopping, punching, hooks, leg swings, push kicks, round kicks, push ups, v-ups, ect.

glove work 1
-left round kick to body exchange
-add low inside leg kick
-add cross hook
- add right kick

-100 jab cross
-20 left kick
20 right kick

glove 2 work
-stop kick (short left round kick-knee plug)
- jab cross- stop kick

-100 jab cross
-20 left kick
20 right kick

thai pads
-jab rt. kick
-add cross hook cross
-add left kick

20 left round kick
20 right round kick

50 burpies

Observation- 24 form vs. CMC form vs. Yang form

In my small 20 years of Taijiquan practice and recent observations with frustrated new students of Taijiquan (TJQ), I am seeing a breakdown of good fundamentals not taught by many veteran and expert teachers of Yang Taijiquan and its other variants. This has mostly been students of more Traditional TJQ like Cheng Man Ching’s (CMC) and Yang’s Long form TJQ. It takes a very long time for beginners to grasp the form as taught by many instructors of these forms. However I see that people who learn the 24 form have much improved and better grasp of the movements of Taijiquan in shorter amount of time than the Traditionalists. Why is this?

Based on my own experience when starting with CMC form in late 80′s early 90′s, the teachers did not teach stretching, stances, or basic stepping and movements. They begin the student with “The form” with justification “its all in the form”. Rarely a teacher might import a brief warm-up like ‘Ba Dua Jing’ to the curriculum. In my experience with teachers who taught Yang Family Taijiquan form it was pretty much taught the same way with going right into ‘Raise hands’ , Grasp Bird tail, Single Whip, ect.” and thus leaving the beginner trying to copy a series of movements and stepping completely foreign to their balance, mind-body connection, and muscle memory. A high degree of frustration ensues, quality of movement sacrificed, inability to retain information, and willingness to continue with long term study is then defeated. A lack of interest and drop out rate soon sets in.

Enter the 24 form-

When I met a teacher from Yongnian Taijiquan Association, who was also a member of the Shanghai Wushu Sports University in early 90′s, a new understanding of Taijiquan was presented. As a teacher well versed in the International and National competitions in China and USA, the modern approach to teaching was modern and systematic. The negative scrutiny of the traditionalist that “It’s not Taiji” changed to small adjustments and corrections, to a ‘flowing movement vs exact posture’ approach. Here is how Taijiquan was broken down by the modern instructor:

Basics:
-Warm up consisted of joint opening and loosening exercises from head to toe. This included neck, shoulders, elbow, wrist, waist, spine, hips, knees, ankles.
-Various athletic sports style stretches for legs, back, hip, waist, ect.
-traditional stances.
-Stepping drills- walking forward, backward and sideways without hand movements.
-walking forward, backward and sideways with hand movements: Part horse mane, Brush Knee, Wave hands, Repulse monkey.

With learning those simple amount of basics and progressing with them, my own Taijiquan quickly improved. Later when I decided to teach, my students were able to quickly surpass the traditionalist’s students and even compete in local tournaments and win. Along the way I was even able to help struggling Taijiquan schools with established curriculum’s and have positive results with students I taught. It was because these teachers were not taught this way that the student has to miss this as well. Taijiquan teachers who opened up to this approach helped business and frustrated beginners gave thanks and ability improved.

The reason I am writing this is because two clients of mine from the Information Technology side business have taken up Taijiquan. One is learning the CMC form and the other Yang Long form from some teachers I know. Both are very confused and not certain how long it will take for them to “get it” after over a year now and just getting to 1st Brush knee- play pipa. After a year! I know if they were to learn the basics, they would grasp it much quicker as the information would be beneficial. I see this when I go to many groups that have free classes in the parks as well. Going right into the form without good basics simply does not help the novice student. Though I don’t teach anymore nor haven’t taught in many years, it motivates me to start teaching Taijiquan again even though I am happy with my current training with Boxing and Thai Boxing.

Addition:
Basics:
-Warm up consisted of joint opening and loosening exercises from head to toe. This included neck, shoulders, elbow, wrist, waist, spine, hips, knees, ankles.
-Various athletic sports style stretches for legs, back, hip, waist, ect.
-traditional stances.
-Stepping drills- walking forward, backward and sideways without hand movements.
-walking forward, backward and sideways with hand movements: Part horse mane, Brush Knee, Wave hands, Repulse monkey.

A little bit more about this:
The stepping drills is doing walking across a room so you get rows of repetition and a lot of it. The stepping without hand movement and then with hand movement takes a good 40 minutes and the legs are toughened and sore. The heavy elements sink making legs feel heavy and lighter elements move upward with arms feeling lighter.

Also ‘Peng-Lu-Ji-An’ sequence can be repeated moving forward getting both left and right side done.- excellent basic.

In this way you can choose small sections to repeat. For instance the last closing section of ‘Snake creeps down- 7 stars- ride tiger- Sweep lotus-shoot tiger’ can be repeated many times.

So instead of doing a form where you do a few movements once, with basic repetitions you get a lot done with quality.

Comments:

Some Feed back from some other people:

As some call it, Yang 24 (Beijing 24 or just plain old 24 form) does not come directly from the Yang family it comes from Li Tianji

And please correct me if I am wrong but Li Tianji trained with Li Yulin, Sun Lutang and Li Jinglin and he learned Taiji from Li Jinglin, who was a student of Yang Jianhou which of course gets it to the Yang family…kinda.

Li Tianji studied with Li Jinglin so the Yang connection is obviously there and the postures are as those of Yang Chengfu. Beijing 24 shi taijiquan’s movements are exaggerated but they are Yang style nonetheless.

more feed back:

Excellent opening post! Now i think the point of the topic has deviated to “what is 24 Taiji” which I am sure is not the point. Let me firstly say from my experience in CMA that , as traditionalists one should try to stick the original as much as possible in all forms, but at the same time we should not be limited by this thought either. When we see something that is useful or beneficial that does not neccessarily come from within our own system, we should make use of it, and by the same token when something whithin our system does not make sense or is not useful, we should first try understand it more, and then improve it so it does make sense or benefit us. Without this type of mindset we will doom our own traditional systems to disappear in the future, or become irrelevant. We need to strive for improvement while still sticking in the confines of or styles as far as possible.
An example of this is the creation of CMC style of Yang Taiji. CMC Taiji is the result of his understanding of Taiji, and the environment in which he practiced. Personally, its not for me, but each to his own.
I want to quote from the topic:

“The 24 form was created in 1956 by the Government Sport and Health committee so people could learn for sport and improve physical health. It is often called the “Beijing form” and even the “Communist form” from many people. From what I have heard, the Yang Family had no say into the creation of this form and had much disapproval. It was a different approach to Taijiquan instruction that made learning Taijiquan much easier in my case. I had started with CMC taijiquan and each teacher taught more about how I was not doing Taijiquan than that I was doing it correctly. I guess its a positive vs negative reinforcement that I experienced.”

The government created a simplified form of taiji for one main reason, and that is to get more people practicing taiji, when I say more people I mean everyday masses and the reason was that they realized the vast benefits of Taiji practice. In comes the Li family who had the task of creating a form, that wasnt too long to be overlooked by the common people, and not too complicated in terms of depth, something they could practice everyday without taking up too much time. In effect it is an INTRODUCTION to taijiquan. It was not meant to replace any taiji by any means but just make it more practical and accessible to everyday people. This introduction is basically a “doorway” to taiji. With that it has to focus on elements that a beginner can grasp, and that will appeal to non martial artists. So it focuses on external elements as opposed to the whole kettle of taiji fish. This has benefits in many ways, including benefits for the promotion of traditional Yang whether you can see it or not. The fact is, the more people that practice this, the more interest that is sparked in people, from this there will be some who will go further in that just the doorway and seek deeper into the road of Taiji. The external is a road to the internal, remember that. Trying to teach people internal principles off the bat is very difficult and from my experience, teaching from an external point of view first helps firstly identify those that have the aptitude to do internal work and secondly get them geared for it.
Back to the topic at hand though. Above is stated that the Yang family had no say in the 24 form and they weren’t happy with it. Well lets not ask them what they had to do with CMC Taiji or what they think of it either…… The task Li Tianji had was a tough one, formulate a clear strategy on the development of 24 taiji for common people. So things had to be clear is black and white, or people wont understand. But with this I believe that a basic taiji training regimen (focus on the word basic here please) was created. Of course warm up and stretching are essential and this is a fact for ANY CMA….it can only do good. After that a curriculum of stepping basics, hand basics, and movement basics were created that helped the beginner develop the skills required for 24 taiji. These are all good, and can only create solid base for Taiji in all forms. Personally I think the approach is a good primer for further Taiji training, albeit superficial at first. But the point is, from the superficial we got in deeper, we cant jump into the deep end straight away from my experience. A systematic approach is needed for beginners, one that focuses on topics they can grasp easily, and this is exactly that.

2009 San Shou Worlds- KO’s and take downs

Seeking Part-time group instructor: kick boxing

Matt Stampe

Objective: A position as group instructor using my expertise and experience from 20 years of martial arts.
Desired Position: Boxing, Kickboxing, Tai chi and Yoga instructor.
Education: Bachelor’s of Fine Arts at Virginia Common Wealth University (VCU) 1995.
Experience:
• Began Training in Yoga and Tai Chi Boxing in 1990 at VCU.
• International and National competitor in Martial Arts since 1992-current.
• President of VCU Martial Arts club organizing classes and seminars- 1994-1995.
• Assistant instructor to Richmond Va. Parks and Recreation program 1994-1997.
• Head Instructor for Tai Chi Boxing and Kids Kung Fu at Virginia Beach Martial arts center 1997-1998.
• Head instructor to Virginia Beach Parks and Recreation 1997-1998.
• Moved to Northern Virginia to train with US Wushu Team Coach until 1998-2005.
• Head instructor a Chinese Schools at Fairfax High school for kids kung fu in 2003-2004.
• National Massage and Body workers Certification and Virginia Massage License 2006.
• Training and testing at Novamma.com with Muay Thai kickboxing fight team 2006-current.
• Began Crossfit training in 2006- to current.
• Renewed National Certification for Massage Therapy and Body work in 2009.
• Traveled and trained in Muay Thai in Thailand 2009 and 2010.
Website:
• Developed website and training programs at http://www.taichifighter.com
• http://www.combatsportsmassage.com
References:
numbers available upon request:
• Matt Schneider 804-334-**** fellow instructor at Richmond Parks and Recreation
• Mark Salter 703-867-**** student
• Dave Carter 310-497-**** former Muay Thai instructor at Novamma.com

Thoughts on Muay Thai Thailand visit and recent training

I really had a great time training this year in Thailand. I did some privates at Fairtex in Pattaya and regular classes at Kaewsamrith in Bangkok.

The training is much different that how we do in America at Novamma.com. Here is a sample of how things go in Thailand and I will end with some sample classes at our school.

Thai boxing in Thailand:
Start out with running 1-2 miles or 10 minutes jumping rope.
rounds are set to 3 to 4 minutes:
- shadow boxing rounds
- bag hitting rounds
- thai pad rounds
- clinch sparring knee rounds
- light sparring/specific technique rounds
- Conditioning: 5 minutes jab cross punches, 30 push ups, 100 sit ups, pull ups.
- closing stretch out drills: breathing drill, neck, shoulders, waist, elbows, arms, spine, hips, knees, wrist, legs and ankle stretches.

Recent Thai boxing classes at Novamma.com

Mu’s class:
Warm-ups
Kick shield:
- Jump rt round kick 25
- jump left round kick 25
- 3 kick- low high low (left then right)
- Moving forward rt and left round kick
Other:
- Boxing drill- freestyle mitts
- 150 squats
- 150 crunches

Todays class- Teddy
Kick shield:
Push kicks- left and right moving forward into fight stance
Round kicks- left and right
Push kick, round kick moving forward
5 kick drill- 5 low, 5 waist, 5 high, 5 waist, 5 low, 5 high (left leg then right leg)
Other:
Jab cross right kick drill(3 n 3) block kick with low ‘k’ block.
Jab cross right kick, counter low left kick – cross hook cross.
Jab cross right kick, counter with left hook , cross, left hook, right kick.

100 punches
10 left kick
10 right kick
30 knees
20 burpies