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training notes 4-25-2010 Lei Tai

April 26, 2010 on 6:27 pm | In Fighting: San Shou/Sanda/Shuai Chiao | No Comments

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.