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Training log for July 11-July 17 2010

July 12, 2010 on 6:19 pm | In Fighting: San Shou/Sanda/Shuai Chiao | No Comments

found a really good Lei Tai competitor when searching google on ‘Lei Tai fighting’ and made a new friend Arlanzo Harper, this guy has a really aggressive, fast and furious fighting style. Quite inspirational: Yellow fighter.

Training log for July:

July 11
5 mile run
stretching
Taijiquan

July 12]
morning
100 push ups,
100 sit ups,
100 squats.
Taijiquan

afternoon
20 min. sauna 5 min. steam room
healthy dinner

9 round boxing workout 3min work 1 min. rest
1. shadow box- speed
2. shadow box- power
3. shadow box- speed w/kicks
4. rope line- bob n weave
5. rope line- add uppercuts
6. rope line- add jab cross
7. jump rope- modified- jumping and punching w/resistance bands
8. jump rope- modified- jumping and punching w/hand weights
9. jump rope- modified- jumping and punching/kicking w/hand weights

sitting meditation

July 13
morning:
running 400m
Crossfit: 10 rounds for time
1 round is:
10 deadlifts 135lb.
10 burpies.
total 100 deadlifts and burpies each.
afterwards
running- 400m

afternoon training:
Dave Carter teaches Muay thai, tie-ups, and sparring
warm-ups: running, high knees, butt kicks, side ways, karokes, wind shield wipers,
swing push ups, spider push ups, twisters, cherry pickers, step slide, side step slide, side step slid with jabs, changing directions quickly.

fight stance form:
-jab cross punching
-hooks
-jab cross hook cross repeat
-long box- jab cross body hook-head hook cross
-long box- jab cross upper cut cross
-Shadow box with everything
-spin dizzy drill and shadow box
-left high push kick drill (focus: opponent push off lei tai)
-round kick side kick (focus: opponent push off lei tai)
Tie-up drills:
1. one arm neck clinch control drill
2. inside palm push to one arm clinch and return clinch drill
3. thai neck tie: rise up and turn shoulder
4. Carter haymaker anti-clinch
5. 1/2 neck 1/2 bicep clinch-
a. if opponent body punch: use the side neck and knee body/legs.
b. if opponent high hooks: move under hook, body lock and throw.
6. ‘kung fu’ clinch: push the elbow, under hook, control head and ear andknee/kick head

Sparring-
4 rounds of combined close range punching, body sparring, clinch, and take downs in small area.

July 14
Cross fit
5 rounds for time:
400m run
15 ring dips

July 15
morning
deep breathing walking
Xingyiquan 5 element lines
Pakuachang- combat circling- 1. circle-palm strikes, kicks, circle 2. circle- kick, palm strikes, circle.
Taijiquan- Yang long form
Meditation- concentration drill, Lung exercises, tan tien breathing.

evening
Sparring

July 16
morning
deep breathing qigong walking
Hsingi- 5 elements, Tiger, eagle-bear, rooster, horse.
Pakua: 1:30 work 30 sec rest 3 rounds pakua shadow fighting:
circle- kick, knee, palm strikes, punch, side kick, throws, circle.
Taiji- Yang short form.
Meditation, patting massage.

afternoon
jogging
3 rounds shadow thai boxing
3 straight rounds kick shield
1. push kick
2. push kick round kick
3. freestyle
break
3 straight rounds kick shield 1:30 work 30 sec rest.
1. push kick
2. push kick round kick
3. freestyle
focus mitts- 4 straight rounds: 2 minute rounds- 45 sec rest.
1. anticipate strikes: jab-duck-cross-hook-cross
2. anticipate strikes: jab-duck-cross-hook-cross
3. same, more freestyle, guard against kicks
4. add more power strikes, defend kicks, anticipate strikes: jab-duck-cross-hook-cross

July 17
morning
stretching
boxing lines
kicking line
teach kids classes (2)

Afternoon
2 crossfit workouts-
warm-up:
jump rope 300x
10 medicine ball squats
10 kettle bell swings
20 situps

WOD #1: 15 minutes, as many rounds as possible.
20 double unders
10 burpies
10 medicine ball squats and double punch
3lb hand weight shadow boxing – forward, back, circle.

WOD #2: for time.
25 kb swings with 24kg
400m run
15 thrusters at 75lb.
800m run
15 thrusters 75lb.
400m run
25 kb swing 24kg.