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Training journal July 18- July 22

July 17, 2010 on 10:39 pm | In Fighting: San Shou/Sanda/Shuai Chiao, Strength/Cross training | No Comments

July 18
morning
Tai chi warm ups
Yang short form 2x
10 minute standing.

Noon:
5 mile run with road work and sprinting.
road work:
1. shadow thai boxing
2. wall #1: palm strikes duck
3. pole kicking- double push kicks, side kicks
4. stretching
5. boxing stepping and punching
6. uphill punches and knees
7. wall #2- punch and kick combos
8. stretching
9. 200 abs- sit ups (125), leg raise with neck exercise (50), leg up butt lifts (25)

Afternoon
Boxing-
3 rounds shadow box
focus mitt rounds
1. freestyle. jab-slip, 1-2 duck, 1-2-3 slip, body shot, uppercut.
2. slip, slip, weave left and right- counter punch with cross-hook-cross-hook.
3. slip cross- body hook, cross, hook.
4. take hits from punches- neck tie spin and 4 punches: hook-cross-hook-cross.

strength training: 30 sec each, 15 sec rest.
body blasters,
clap push ups
tuck jumps
alternate arm push ups
v-ups
lunge jumps
back roll jumps
elbow/knee crunches
tuck crunches
push ups
burpies

July 19
Morning:
Yang Long form
Huashan qigong: Crane

Afternoon:
Crossfit:
WOD:
5 Rounds for time of:
400m Run
30 Box Jumps
30 Wall Ball Shots (20#, 14#)

Muay Thai:
Thai pad work freestyle multiple rounds

July 20
morning
Hsingyi lines- 5 elements, tiger, horse, eagle-bear,rooster.
Pakua- fast changes with palm strikes and kicks
Taijiquan- Yang-Wu hybrid long form.

Evening workout
David Carter training:Dave Carter’s Dynamic concepts
running,high knees, butt kicks
bear crawls, reverse bear crawls, judo push ups,
T-push ups, twisters, scorpions, spider push ups,
Abs- leg outs, criss cross, back rolls
running, step slides, sideways with double and triple jabs
punch work:
1. high low high jab cross
2. jab, cross (crouch) long upper cut, cross
3. hooks- high low, low high
4. upper cuts
5. Spin drill and shadow box- work on round kick and side kick combo
6. shadow box
clinch work-
1. pummeling
2. pummeling and toss using swing step off the opponent push
3. pummeling and punching- leg, rib, around head
4. bicep hold and tie up- grab leg and throw via either leg raise and trip or hip throw.
5. pummeling and tie-up to head/ear control- knee-kick-punch
Sparring- carter rounds: switching partner when Carter say so. 15 minutes.
post workout:
3 rounds Thai pad work with throws- 2 minute work 45 sec rest(control center of ring)
-work on right kick- grab leg and throw, push out of ring, attack, move off line of attack,push kicks.
2 rounds- kick work only,push kicks, round kicks, side kicks, etc.

July 21
morning
Hsingyi lines- 5 elements fists
Pakuachang- Cheng style form: fast palm changes and stepping.

afternoon:
Track workout:
400m run 4x
stretches
other- inside, outside, straight stretch kicks, lunges, high knees, butt kicks, karokes, etc.
3x conditioning circuits for time: horse stance jumps, sprint, push ups,sprint, burpies, mt. climbers, sprint, push ups, sprints.
9x wind sprints
ABS- 50 sit ups, 20 side bends, 50 leg lifts.

July 22-
morning
Ba dua jin
hsingyi 5 elements
pakua- 8 animal with fast snake stepping
taijiquan- long form

Evening-at Novamma
Modified Crossfit-
jump rope
heavy bag
speed bag
uppercut bag
abs- bench sit ups
10 x Bear complex 95#
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

-teach kids class
focus jujitsu: kimura, americana, key lock day

sparring class: Novamma with Dave carter of www.dc-athlete.com
15 minutes strength conditioning warm ups:
running, high knees, butt kicks, skip, lunge, bear crawls, reverse, scorpions, v-ups, roll-ups, twisters, etc.
two person: row, arm push ups, lift ups
tie-ups:
1. a.14 control points- head, ear, jaw, nose, shoulder , bicep, tricept, elbow, wrist, hip, knee, ankle, fingers, toes
b. neck conditioning drill with pull resist
2. head tie up- crown/ear with swing step toss
3. pummeling, switching persons
4. bicep drill- similar to wave hands controlling inside of bicep
5. bicep drill to counter punches
6. overhook/underhook with swing step toss- head/ear control- knee/kick/single leg
7. from clinch- take head control, head into opponent jaw/ bicep grab and knee.
8. from clinch- dirty box: shoulder bump head up- reach around and head/ear control- knee or kick/take down single leg
9. sparring with tie up and punches/knees
dave carter special for fight:
1. from tie up: pak-upperhook- and bicep control side pass and throw
2. from clinch- punch to ribs, when they move arm, under hook, side pass throw, single leg or knee
3. special attention to the lat throw vs back throw
4. three shadow boxing rounds with kicks and take downs
5. focus mitts: 3 fight rounds, with punching, kicks, tie-ups.