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Lei Tai weekend training- June 19 and 20th

June 20, 2010 on 7:12 pm | In Fighting: San Shou/Sanda/Shuai Chiao | No Comments

Saturday-

Taught kids class and stretched with them

Afternoon-
12 rounds workout- 3 min. work, 30 sec. rest
1. Shadow box
2. jab, double jab, cross on heavy bag
3. high kick, low kick, push kick round kick on heavy bag
4. upper cut bags work
5. 20 pull ups, 20 box burpies, 30 sit ups
6. shadow box
7. heavy bag all techniques
8. 18 pull ups, 18 box burpies, 30 sit ups
9. heavy bag punching
10. 16 pull ups, 16 box burpies, 30 sit up
11. shadow box kick attacks
12. 14 pull ups, 14 box burpies, 30 sit ups

Track workout:
run 400 m
6 wind sprints (sprint straight away, jog the turns)
boxing plyometric drills- using line on track
hopping left and right,
ski jumping forward and back,
cross leg step forward and backward
rail drill- step, with jab, with jab/cross

sunday morning- 2 minute rounds, 1 minute rest.
Lei tai conditioning and sparring in lei tai gear: head gear and gloves.
1. low kick conditioning 1 and 1 trading low kick block
2. jab cross trade off 1 and 1.
3. high kick drill- trade off high kicks left or right
4. kick counter drill- evade low kick,, return kick
5. jab double leg take down drill, sprawl counter
6. jab- double leg take down with more resistance
7. Throw rounds, work several throws
8. sparring punching and throws
9. sparring
10. sparring

close out: 2 minute rounds
focus mitt- counter punch system- return 4 after cover.
1. counter punch system- drill out last 30 sec with continual jab cross
2. pad holder adds jab, cross, or jab cross and counter punch system, drill out last 30 sec with KO cross.
3. pad holder adds kicks and counter punch system. drill out last 30 sec with upper cuts and body shots.

Sunday Afternoon-

5 mile run

Go see new Karate Kid movie with wifey.