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interesting sites when googling ‘pre-fight diet’

http://www.livestrong.com/article/105334-boxing-prefight-training-tips/

http://www.talkboxing.co.uk/guides/boxing_diet.html

http://ezinearticles.com/?Respect-The-Boxer—Prefight-Factors-To-Be-Taken-Care-Of&id=1134968

http://fightdietplan.com/the-exact-fight-diet-involving-bruce-lee-wish-to-know-bruce-lee%E2%80%99s-fight-diet-and-health-secrets/

http://fightdietplan.com/before-fight-and-after-fight-diet-pre-fight-diet/

http://wbanews.com/artman/publish/medical/The_Diet_of_a_Boxer_printer.shtml

http://www.ehow.com/list_6373913_boxing-pre_fight-training-tips.html

Upper body workout MMA Pit style

pretty good work out did the upper body this morning

Pit DVD workout 1. upper body 2. Lower body.

Upper body
warm-up:
jumping jacks
neck- rolls, up and down, left and right
shoulders- wing stretches, arm circles
straight punches
hooks
uppercuts
elbows
knees
twist waist
wood choppers
jumping jacks.

conditioning: two 5 min. rounds. drill each for 30 sec.
alternate between burpies and shadow boxing.

circuit: 30 sec. each
20 push ups
straight punches shadow box or on bag
wide push ups
hooks shadow box or on bag
robot push ups
combination punches shadow box or on bag
hindu push ups
straight punches shadow box or on bag
over under push ups (both sides)
hooks shadow box or on bag
hold push ups down then blast up
straight punches shadow box or on bag
3 down 1 up push ups
left hooks drill right hooks drill shadow box or on bag
legs on chair push ups
drill straight punches shadow box or on bag
wide push ups
shadow box combinations
1,2,3,4,5,6,7,8,9,10 push ups
shadow box
bouncy push ups
knock out punches
push ups

last set:
low kicks- shadow box or on bag 2 min.
waist kicks- shadow box or on bag 2 min.
head kicks- shadow box or on bag 2 min.
low-medium-high kicks- shadow box or on bag alternating leg for each kick

jump rope 30 sec-
5 clap push up
jump rope
6 clap push up
jump rope
7 clap push up
jump rope
8 clap push ups
jump rope
9 clap push up
jump rope
10 clap push up
sprint jump rope

shadow box/kickbox at end.

at the end he says “this isnt Taebo, tai chi or taekwondo…it’s the PIT”

training notes 4-25-2010 Lei Tai

Warm up: running.
Shadow boxing.
2.5 lb. weight- step jab, step cross, step jab-cross, step jab cross hook, step jab cross hook cross, step slip-slip.
Line drills- 4 punches 1 kick, 1 kick 4 punches, 3 punches 2 kicks, 2 kicks 3 punches.
Rail drill- step jab, step jab cross.

Heavy bag- 12 rounds
1. Circle right, circle left double jab, work all jab variations.
2. Add cross to all jab variations
3. Add left kick and right kick to above 1 and 2.
4. Jump rope
5. Sit ups, freestyle on bag
6. Jab-cross knees, 1+2+3.
7. 7 drill using: Body hook, head hook, cross, hook, cross, hook, cross.
8. Drill punches, fast kicks for speed- front, side, round.
9. Abs, strength condition.
10. Power round- jab cross, hooks, cross, kicks.
11. Speed round
12. Power and speed round.

Sparring- light sparring, defense drills, 6-8 attacks drill.

boxing 4-21-2010

3 rounds shadow box- 3 min.

5 min. jump rope

focus mitt the three straight rounds- 3 min.

round 1- freestyle, jab slip right, jab cross duck, jab cross hook slip left, blast 4

round 2- cover strikes, blast 4, move off line of attack

round 3- defense, jab cross hook, duck, hook, cross

station circuit- 30 sec work, 30 sec rest
1. squat jumps
2. push ups
3. kettle bell- chin lifts
4. sit ups
5. planks
6. kettle bell- gambet squats
7. hindu push up
8. hindu squat
9. T push up
10. kettlebell- military swing
11. push up
12. ball- arm extentions
13. push up burpies
14. kettle bell- high swings

boxing notes 4-18-2010

3 rounds shadow boxing

partner drills/focus mitt:

1. blast 4, cover pad holder strikes
2. uppercut, hook, cross, cover pad holder strikes

pivot drill 1- pivot left
pivot right drill
pivot left. right, or combo of left or right drill (1.2)
defense hop

3. partner attacks and pivot off line of attack left or right

strength conditioning: 10 minutes
power ups
burpies
push ups
sit ups
roll ups
blasters
squat jumps

Boxing notes 4-16-2010

assist new member:
jab cross hook rt kick. 3 n 3, x 4 rounds
50 left kick
50 right kicks
push ups- 20.15.10.5
v-ups 20 x2
wall stand mt. climbers x2 30 sec.

shadow box 3 rounds- work line/rail step, K stance jab, high, low, double jabs, circle, left and right movement, level change.

glove work:
jab-cross-liver hook.
jab-cross -liver hook, head hook-rt.cross
jab-rt. body punch step-left liver punch
jab-rt. body punch step-left liver punch-angle off left or right as partner rushes in.
jab-rt. body punch step-left liver punch-angle off and three combos

50 punches
hard cross
50 punches
hard hook
50 punches
hard jab cross
50 punches

20x jab-cross-hook-cross and 4 punches
100 jab cross

20 push ups
hard cross 20x
20 push ups
hard hooks 20x
15 diamond push ups
50 punches

stretch out- boxer set: legs, back, arms

Boxing class notes 4-14-2010

warm-up: 4- 2.5 minute shadow boxing rounds, work on speed, when not moving move head, circle, lots of jabs day, double jab, triple jab, high jab, low jab.double and triple high and low jabs, angle out jab.

glove work
drill 1- slip slip weave weave the jab cross left hook right hook.
drill 2- same but angle out at end.
drill 3- add cross-hook-cross

focus mitt-
drill 1
-jab-slip jab
-jab-cross- weave hook
-jab cross hook slip cross
drill 2
-jab-slip jab-counter punch: cross-hook-cross
-jab-cross- weave hook-counter punch: cross-hook-cross
-jab cross hook slip cross-counter punch: hook, uppercut-hook
drill 3
-freestyle above drills with keep throwing a jab, hook, or cross after the counter punch to flow each drill into a long stream of defense and counter punching.

drill outs-
drill 100 jab crosses
hard cross 20x
drill 100 jab crosses
hard jab cross ko’s
drill 100 jab crosses
hard ko jab cross hook
drill 100 jab crosses

20 burpie push ups

Parkour for fight training

Not really new, but my co-worker is from France and they do Parkour in the military training. so i have adopted it for the fighters. Really good cardio work we did at the track this week.

About Parkour From wikipedia:

Parkour (sometimes also abbreviated to PK) or l’art du déplacement [1] (English: the art of moving) is the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the environment.[2] It is a non-competitive, physical discipline of French origin in which participants run along a route, attempting to negotiate obstacles in the most efficient way possible, as if moving in an emergency situation. Skills such as jumping and climbing, or the more specific parkour moves are employed. The object of parkour is to get from one place to another using only the human body and the objects in the environment. The obstacles can be anything in one’s environment, but parkour is often seen practiced in urban areas because of the many suitable public structures available such as buildings and rails.

The term freerunning is sometimes used interchangeably with parkour. While superficially similar, freerunning places more emphasis on the aesthetics of movement and finding creative ways to overcome obstacles than on efficiency and simplicity. However, there is some controversy over the exact definitions of the two terms.

A practitioner of parkour is called a traceur if male, or traceuse if female.