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Boxing Class 5-28-2010 notes

3 rounds shadow boxing

focus mitts: use mitts to be sure boxer is using good defense

drill 1- slip jab, left body hook, left head hook, step back and cross. defense

drill 2- clinch: shoulder bump hook-uppercut-hook

drill 3- 4 body shoot defense, upper cut-hook-uppercut

drill 4- dirty boxing: head control and three upper cuts- push-left hook.

strength conditioning:
3 min of- push up burpies and back roll jumps
3 min of- back roll push ups jumps

Boxing class 5-26-2010

3 minute rounds:
(3) rounds shadow boxing
-Jump rope
-Focus mitts*
-Jump rope
-Focus mitts
-Jump rope
-Speed bad
-Uppercut bag
-Tear drop bag
-Heavy bag

Strength condition-
4 x back and fourth with push ups, sit ups, squats
Plank, side planks (left and right), plank
Holding down push ups

*Notes on focus mitts.
Worked with a veteran fight team member Chris who is a good pad holder.
We worked an old school combinations using-
Doubled up focus mitt for jab, double jab, triple jab.
Adding cross
Adding hook.
Rolling upper cuts (4)
Jab cross duck- cross-hook-cross-duck-cross hook cross
-counter punch system.
-slip system

Lei Tai Training Journal

summary of last team workout:

5 mile run (optional)
or run track a few times.

3 straight 2 min. rounds in gear: training/sparring- 24 x 24 area.
round 1 – all defense getting hit with focus mitts
round 2- all defense- blast 4 punches
round 3- defense and counter punching system

2 circuit rounds, get under 2 min.
[i]circuit description for that day:[/i]
20 hook-hook *duck* hook-hook punches
run 50 yard dash and 15 push ups
run back 50 yards to start and 20 jab-cross-hook-cross-hook combos
run 50 yard dash and 15 push ups
run back to finish-end.

8 wind sprints
close with Ab work.

Lei Tai agenda

1. 24 x 24 area light spar and pushing opponent off/out platform/area
2. Review throw drills- 4 throws total
3. Focus mitt drills- take a beating from coach with focus mitts.
4. Thai pad kicking drills. *push kick when opponent near edge
5. 5 sec drill/separate.
6. Anti-take down- single change of palm strategy
my old teacher on anti take down with single change of palm:
Anti take down using single change palm

Review contest protocol:
1. Bowing to judges and opponent.
2. No coaching from corner

William CC Chen seminar notes: 5/23/2010.

William CC Chen seminar notes: 5/23/2010

Yesterday’s event was a great eye opener in several areas for myself. We first started the seminar with form instruction. Since everyone there was already familiar with the form, it was more of a discussion on details. Master Chen’s experience and learning through long period of study with Master Cheng Man Ching led him to many insights in which he discussed how his form had changed through time.

The first point of discussion we talked and experienced for ourselves was internal relaxation and sinking. He discussed the importance of really knowing this internal relaxation and use of the hands. He said that the hands had yin and yang. The yin fingers are the ring and pinky while the yang fingers are the thumb, index and middle. For instance- when you open a door your ring fingers touch the door knob, but your yang fingers do the work by twisting the knob.

When beginning the form and raising the arms, the attention moves to the yin fingers while you should experience the internal organs relaxing and naturally sinking while you bend and sink into kua. At this point the shoulders lightly float and open the same way a bird sinks its weight in legs and opens wings and pushes before flight. The body might lean a bit forward but the spine is still straight. This is done unconsciously in many sports as Master Chen demonstrated a tennis player or baseball player unconsciously sink and compress ‘chi’ before striking a ball. The yin fingers help the body to sink and relax (especially in inner thighs) in many of the transitional postures he showed as we went through the form.

Using these point of awareness we went through the form and focuses on points of transitions that use the ‘yin’ parts of palm and the sinking and relaxing feeling and understanding the yang aspects. This was combined with the second part of form discussion on using the big toe and inner thigh muscles when stepping. He discussed not turning the waist but stepping and shifting into the lead leg and allowing the fingers to lead the movement of the body. This stepping with concentration on the big toe and inner thigh created power and compression of ‘chi’ along with a burning in the legs. William Chen said that he didn’t know, but “Tony knows” ….that is- ‘Toe, knee, nose’ all move in coordination. After a studying these stepping and transitions up to the ‘wave hands like clouds’ we began the application portion of the seminar.

William CC Chen discussed his form and the additions of postures from the Yang Long form that were excluded in the more common 37 Yang Short Form. These were Needle at Sea Bottom, Fan Through back, Hit Tiger and Double punch ears. He also showed us a step back and push that Cheng Man Ching would do when he ran out of space practicing form in his living room. William CC Chen included that stepping change in his form instruction.

Here in the application portion we worked with a boxers jab, cross, hook, and upper cut. He teaches the jab by using the weight already transferred into the lead leg and a slight push upward with the lead leg thigh and big toe. The arm is relaxed and extends like handing someone a cup of tea. The yang fingers clinch on impact. He had me hit his hand in a jab and while my arm was relaxed and tensed on contact, the line of power was firm from foot through entire body out to the fist. The mental aspect of punching was based on William saying “ I kill you or I knock you out” when punching. He had us working a stepping forward foot work with this slight raising of weight with the front leg while rear leg almost comes off the ground. We worked this striking on a heavy bag with gloves using jab and straight right punches. The lead leg and big toe had a slightly more inward detail when using Tai chi for punching. He showed the same power connection with the hook punch and showed a combination upper cut-hook from the form with ‘step up to seven stars and ride tiger’; this was a rear upper cut, rear hook application in a quick 1-2 combo. There was a second interesting drill he showed with two people holding gloves up- he quickly hit both of them several times with a whipping motion same as the opening and closing of ‘playing the pipa’. Lastly he showed the yin fingers in use for sinking/ level change or ‘ducking’ to avoid a hook punch faster than mentally trying to bend knees.

Next was the push hands portion of the seminar where we concentrated on 3 main techniques. The first technique was centered around a short but power motion of the elbow slightly lifting up when a partner has his hand sticking to your wrist and arm. The second was if an opponent was using a very strong ‘taiji resistance’ to a push and you simply grab and turn the partners shoulder and waist guiding them toward you and easily tossing them. “Oops I push you” he would say when walking around and showing it to each person effortlessly. The last technique was similar to the expanded ‘embrace posture’ you often see in holding postures in zhaun zhuang and yiquan and it is simply expanding out the arms and not pushing in the sense of pushing we are all too familiar with like a horizontal push for opening a door. He had a phase for this pushing ‘you smell bad get away’ kind of push.

Lastly was the sword portion of the seminar. We went through the entire form section by section using the same stepping drill as we did in empty hand set with the stepping details with sword fingers as leader to turning body and turning over of the sword. After 4 hours of not sitting and th stepping work I really felt a lot of deep muscle work done in the legs.

About Master William CC Chen:
At age 75 he trained in Tai Chi Chuan at a young age with Master Cheng Man Ching in Taiwan China.
He competed Taiwan full contact between 1954 and 1958.
His daughter Tiffany and son Max are both US San Shou team fighters and National champions as well.
more info: Master William CC Chen

Muay Thai and Boxing journal 5/22/2010

Notes from muay thai:

partner glove work
100 jab cross
drill- full round
1. slip jab-jab or side step cross
2. jab-pendulum step high left round kick (k block high kick) or cross rt. kick (person can block kick)
100 jab cross
50 whipping hooks
25 jab cross hook cross on count
25 jab cross hook cross hook cross on count
100 jab cross
5: 30 rounds of sit ups

Boxing class:
one n one, i go you go: “circle and move entire drill”
1. jab cross
2. jab cross hook
3. jab cross hook upper cut
4. slip- slip drill
5. slip slip duck/level change
6. drill 100 punches

medicine ball drill: 4 three minute rounds.
1. one person hold for 3 min. round while other hits it.
be sure ball holder moves and circles forward back left right.

punch outs: switch between partners
jab cross for 30 sec.
jab cross for 45 sec.
jab cross for 60 sec.
25 jab cross hook with knock out power
50 jab cross
25 jab cross hook cross
50 jab cross
25 knock out cross
50 jab cross

heavy bag hitting: high low low high 4 hard shots.

50 sit ups.

MMA Workouts Are More Than Just For Men by Alexia Krause

MMA Workouts Are More than Just for Men
By Alexia Krause

Mixed martial arts appears to be a male dominated sport, yet the number of women who are becoming part of the MMA community is continually growing. There are many female MMA fighters (including Megumi Fujii and Gina Carano), who follow the same rigorous regimens as their male counterparts. These inspiring ladies have broken open the doors to what used to be the “boy’s club” of MMA. They use the same techniques, MMA equipment, and exercises that any fighter would use, regardless of sex. MMA training has the ability to help women stay fit and safe while participating in a competitive and exhilarating sport.

A MMA workout may sound intimidating. However, this doesn’t mean that with the right frame of mind that the average Jane can’t use this workout to her advantage. MMA workouts train the whole body as one unit, which is a great way to keep the body moving and in shape. A normal training session can include cardio sprints, jumping jacks, and accelerated core workouts. The training of a fighter is a daily endeavor and requires more dedication than infrequent visits to the gym. Whether you are a beginner to regular exercise, or supplementing your routine, these exercises certainly pack a punch.

Self-defense training is a great way to exercise while increasing your resiliency at the same time. Mixed martial arts teaches techniques and simulated fight training which is best done with the right MMA gear like MMA training gloves in order to avoid injury. With these techniques under your belt, any woman can train like a fighter.

Favorite boxing videos on Youtube you can do at home

slip line-

Upperbody

http://www.youtube.com/watch?v=-1cblBCaDaw

abdominals

http://www.youtube.com/watch?v=oWb6Wl-jOwI

lower body

http://www.youtube.com/watch?v=rIJbT20hyaQ

lower back core

http://www.youtube.com/watch?v=ZYJ1XVNi46Q

abdominal

http://www.youtube.com/watch?v=HMdSor8_UI0

http://www.youtube.com/watch?v=R34yAmgv-Mw

dumbbell routine

http://www.youtube.com/watch?v=Q-u8Re0bFz4

jump rope

http://www.youtube.com/watch?v=hl4PJAaOXCE

punch out interval

http://www.youtube.com/watch?v=FTzfYnF9yMI

rack

http://www.youtube.com/watch?v=p5rsQd1dPUY

evaluation line

http://www.youtube.com/watch?v=r6h7BpjKviw

jump box

http://www.youtube.com/watch?v=mqA06FpK_qU

shadow box-

http://www.youtube.com/watch?v=rClGIHRUiWg

My boxing modified workout inspired by the above links;
warm up:
3x 3min.
shadow box rounds

Medicine ball Legs/ABS/Upperbody/lower back: 20x each (4 or 5 per round) within 2 min. work 1 min. rest.
total for 8 to 10 rounds
1. MB squat
2. Mb squats with jump throw up ball
3. Mb angle boxing step
4. Mb deep stance to angle
5. Mb jump lunges
6. Mb bob-n-weave forward ghost step
7. Mb bob-n-weave backward ghost step
8. Mb bob and weave in horse stance
9. Mb bench step lunges
10. Mb sitting side twist for abs
11. Mb- roll on top of ball on abs
12. Mb between knees crunches
13. Mb sit up w/twist-touch ball to floor
14. Sit up reach arms above head w/mb
15. Sit up throw ball up to land on abs
16. Side toss/squat
17. Chest pass
18. ‘on the go’ lateral movement chest pass
19. Chest pass moving around ‘mirror’ partner
20. Lying down chest pass mb
21. Under hand throw- uppercut
22. Jab pass
23. Cross pass
24. Superman toss
25. On/off push ups
26. Mb forearm planks-knee raises
27. Mb forearm planks-hip squares (both directions)
28. Mb forearm planks-walk outs

Boxing training- strength training
*Interval timer needed
Hand weights set
2lb to 5lb weight
each exercise-30 sec work, 30 second rest=16 min.
Advanced: 3x per week (alternate days of plyometrics)
1. Shadow box/punch with weights
2. Back on medicine ball like bench:
a. 20x neck up down
b. 20x neck sideways
c. 20x chest fly
d. 100x bench press
3. Wing stretch weight
4. Lateral raise weight
5. Ladder climb weight
6. Triceps weight
7. Iron cross- (3)front-out-hold
8. Bent over rows weight
9. Upper cuts weight
10. Punch out to sides
11. Double punch outs
12. Lift arms
13. Military press weight

Jump rope interval- pressure fight
3x 3 min.
30 sec easy 30 sec explode until 3 min.
or 15 sec easy 15 sec explode until 3 min.

Punch out intervals
3 min. x3
30 sec. drilling non-stop uppercuts on focus mitts or resistance bands
30 sec. drilling jab-cross combo non-stop on focus mitts or resistance bands
*practice forward, back, lateral-left and right, angle stepping while drilling punches.
Repeat until 3 min.

Abdominal boxing workout
Best is two days on two days off
20-30 reps 3-4x a week
1. Leg up-toe reaches
2. Leg up- butt lifts
3. Feet flat, knee up, hand on knee crunches
4. Knee up butt lifts
5. Side triangle crunches left and right
6. Seated leg crosses
7. Seated leg raises
8. Leg circles
9. Ankle grabs
10. Single leg crunches
11. Stacked feet crunches
12. Seated twist
13. Left and right oblique twist

Plyometric training
Evaluation line- rhythm stepping
Hands on hip chin down.
1. rt. leg forward hop across line
2. rt. Leg backward hop across line
3. left leg forward hop across line
4. left leg backward hop across line
5. pigeon toe jump forward/back moving rt.
6. pigeon toe jump forward/back moving left
7. cross overs forward
8. cross overs backward
9. hip turns – left side
10. hip turns right side

Box step- intervals 30 sec each.
left right step , right left step, jump on/off

Rail step- in-out ranging: 2 min.
Single, double triple, 5,6,7,8 attacks

Slip line- rope at shoulder level
Slip forward
Slip backward
Slip uppercut forward
Slip uppercut backward
Slip uppercut cross
Slip uppercut hook
Slip 3 attack
Slip 4 attack
Slip 5 attack
Slip attack defense attack
Slip slip attack slip
Slip combination slip slip

Pakua/Bagua Training for combat 5-16-2010

Bagua training:
Warm-up: running,
-joint/spine open set
-bagua kick set
-stretch set

Bagua turning set-
Fan chang
Circle fang chang
Tien fan chang
Flower under leaf

Single palm set- 10 x each
Fan chang change
Standard change
Standard change with flower under leaf
Coil hand change high
Coil hand change low
Tien fan chang change
Flower under leaf tien fan chang

Single change of palm 10x each walking circle
Fan chang change
Standard change
Standard change with flower under leaf
Coil hand change high
Coil hand change low
Tien fan chang change
Flower under leaf tien fan chang
Yin yang change of palm.
8 animal palms.

Xingyi form
Tai Chi form

Focus mitt/combat drills drills-
Anti-takedown: Single palm vs a single or double leg take down
Round 1
Jab-slip, single change of palm
Jab-cross-duck, single palm change
Jab-cross-hook-slip left, single change of palm
Round 2
Jab-slip-rt. Cross
Jab-cross-duck-cross
Jab-cross-hook-slip left-hook
Round 3
Jab-slip-rt. Cross-hook cross
Jab-cross-duck-cross-hook-cross
Jab-cross-hook-slip left-hook-uppercut –hook

Close out-
Concentration drill
Cleaning breath
Filling breath
Holding breath
Tan tien breathe

Patting massage

Boxing 5-14-2010

warm up- 3 three minute rounds shadow box

focus mitt partner drills-
1. freestyle: work on jab-slip rt., jab-cross duck, jab cross hook-slip left. (step off line of attack and angle, return 3 drill)
2. cross- duck, cross-hok-cross (step off line of attack and angle, return 3 drill)
3. parry jab, j-hook cross, left hook, rt cross, left hook (step off line of attack and angle, return 3 drill)
4. jab, body hook, head hook, cross. (step off line of attack and angle, return 3 drill)

thai pads-
step off line of attack and angle, return left kick or rightkick depending if jab or corss.

blending hands-
continual flowing step off line of attack and angle, return 3 drill off opponet jab cross hook uppercut.

strength condition:
body blasters- roll on back to push ups to jump
burpies
squats
sit ups
back roll jumps
push ups
tuck jumps
jump squats
hindu push ups
v-ups
hindu squats
clap push ups
v-crunches (rustys)
plank
side planks
plank

stretching

randomness

Tai chi and Life

http://hsot-ma.blogspot.com/2010/03/wolfe-lowenthal-on-balance.html

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“Lei tai platform fighting is open to all Chinese styles. It is proving ground for – monkey vs crane, tai chi vs shaolin, wutang vs NWA.”- matt
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Movie review- Needle through brick

I really liked how the older generation masters noticed how modern wushu made the younger generation very physically fit and athletic with kung fu basics, while the younger generation realized that they can not always do the physically challenging modern wushu and appreciated Traditional kung fu masters and desired to learn Traditional.-matt
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Primal display in bagua?

matt- Well when I think of primal reflex and bagua…I could only think of monkey slaps and baguazhang (zhang=palm) palm strikes is bagua’s signature weapon of choice after all the evasive spinning and circling.