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Boxing training 3/23/2011

footwork/stepping drills on the Line:
1. Crossing step forward
2. Crossing step backward
3. Angle switching step (slip and angle) left and rt sides
4. Angle switch step forward
5. Angle switch step backward
6. Foot swiching 50x
7. 180 jumping 30x
8. Shadow boxing w/ stepping using combined #6 and # 7.
9. puerto rican hook (180 jump hook) escape corner situation.

Pad work:
1. Getting hit with mitts and cover
2. Getting hit then blast 4.
3. Getting hit and adding combos: jab, cross, jab cross, jab cross hook.

Condition:
1. Ball balance
2. Mt climbers
3. Punching sit ups
4. Medicine ball wrestling belly spin
5. Med ball alternate arm push ups
6. Med ball lunges or wrestler walks
7. Med ball roll on back stand up.

Boxing Training: Slip, Weave, and Cover defense day 4/8/2011

Warm-up:
running, sideways, karoke, backward, hopping, high knees, swing stretch, Frankensteins, buttkicks, leg swings, etc.

focus mitt rounds- 2 min work 30 sec. rest.
1. slip jab- counter cross, slip cross- counter hook. jab, double jab, cross, jab cross, blast 4.
2. add slip jab- counter cross hook cross, slip cross- counter hook cross hook.
3. add weave: counter hook cross hook, weave: cross hook cross.
4. add counter punch system- cover and return 4.
5. combine all freestyle.
6. combine all freestyle.
7. combine all freestyle.

power condition out:
round 1:
15 jab cross hook jab cross.
15 body shot and upper cuts
50 drill jab cross.
15 2 count power stikes (uppercut hook, jab cross, hook cross, etc.)

round 2:
upper cut and straights drill: random numbers (2-20)

Round 3:
15 jab cross uppercut cross
15 counter body shots: uppercut cross hook.
15 KO jab cross
15 KO Cross
100 drill jab cross
10 jab cross hook cross.

MT training notes 2/25/ and 2/28, 2011.

2/25:
running, high knees, push ups,knees, punching- jab cross, jab-cross-hook, side ways, backwards, push kick, left right, round kicks- left right, push kick round kick left and right, runing, etc.

Knee day:
rt. up knee, switch step left knee.
-add freestyle- jab, jab-cross, left knee, right knee, blast 4, double jab, jab cross hook cross, jab cross upper cut cross.
- add left or right round kick.

Jab step drill: 3 jabs vs cover, slip, and back step.
combo drill 3 n 3:
1. cover jab: counter jab cross-left knee, left round kick to leg.
2. slip jab: counter cross-hook, rt. knee, rt. round kick to leg.
3. back step the jab: counter 2 long then 2 short punches to neck tie-up, 4 knees, push and rt. kick to body.

Strength out:
Burpies
push ups
sit ups
squats
burpies
push ups
plank
push ups.

2/28:
running, high knees, scales, front kicks, side ways, backwards, butt kicks, etc.

Thai pad work: 3 rounds each. 2 min. rounds.
Freestyle:
Round 1: jab, , rt knee, cross, left knee, jab cross rt. knee, blast 4 left knee, jab cross hook, rt. knee.
round 2: same above, add left kick, rt. kick, push kicks.
Round 3: same above, add cover/counter kick (same leg) and cover punch- 4 counter punches.

Timing:
Jab step drill: 3 jabs vs cover, slip, and back step.
combo drill 3 n 3:
1. cover jab: hook-cross, rt. knee, rt. round kick to leg.
2. slip jab: counter cross-hook, rt. knee, rt. push kick.
3. back step the jab: counter 2 long then 2 short punches to neck tie-up, 4 knees, push and rt. kick to head.

Heavy Bag work: power and aggression.
50 drilling punches (jab cross)
15 KO jab cross,
5 double rt. kicks,
5 double left kicks,
15 KO cross,
50 drilling jab cross.

Dynamic Stretch out/ warm down:
Hips,
knees,
lower back
spine twist,
side twist
yogic twist,
up knees,
quads,
etc.

Feb 2011 Training Log

Feb. 5:
running sprints: 200′s, Mile.
PVC warm ups- squat, bench, military press
Stretches.
Squat: 135# 3,3,3,3,3.
Bench: 135# 3,2,2,2,2.
Dips: body weight- 5,5,5,5,5.
Push Press: 45# 10,8,8,8,10.
Back extensions: 3×10
Yogic stretches/boxing stretches.

Kids class: wall and kick stretches.

FEB.6:
running sprints: 200′s, Mile.
200 abs, bench and floor variations.
jump rope 15 minutes.
bench knees

Feb 7:
Morning 36 liang gong, 42 Taijiquan.

Evening: Sparring.
warm up- running steps, jump rope
Dead lifts- 135 lb. 3,3,3,3,3.
Shadow boxing.
Thai pad rounds:2 min. work, 30 sec rest. (three person round robin, everybody goes twice.)
1. use following:
-jab, rt. elbow
-jab-cross rt. elbow.
-jab-cross-hook, rt. elbow.
-Cross, left elbow.
-cross-hook-cross-step out-cross.
-4 punches, step out, cross.
- rt. elbow, cross.
2. add kicks, single or double rounds kicks, Theep kicks.
3. add double knees.

Sparring drills: 2 minute rounds, 30 sec rest.
2x: double jab spar: emphasis quick footwork as defense, hands covering second defense.
2x: body hook-head hook- cross: use foot work, cover.
2x: Shin conditioning:
10 x- left side: give kick, take counter kick.
10 x- right side same.
10 x- left side: take kick, counter kick.
10x- right side: same.
2x: K block high kicks:
10 x- left side: give high kick, take counter high kick.
10 x- right side same.
10 x- left side: take high kick, counter high kick.
10x- right side: same.
2x: 5 and 5 sparring: trade off 5 combination’s of punches and kicks.

focus mitt-condition out:
15x jab cross hook cross hook
15 x KO cross
15 x counter body shot with: uppercut-hook-cross.
50 x- drill jab-cross.

Boxing class 2/2/2011

Warm up:
Partner stepping/distance drill- following partner front, back, side, side.
Push ups, squats, sit up circuit x3.

Partner glove work: stepping forward with Jab. (I go, you go)
1. Step jab, step jab, jab-cross.
2. Step jab, step jab, jab-cross-hook.
3. Step jab, step jab, jab-cross-hook-cross.

Focus mitt work: 2 rounds each.
-left mitt: is jab, rt. Mitt: is jab-cross, angle mitt: jab-cross-hook-cross, down mitt: jab-cross-uppercut-hook.

Focus mitt knock out drills-
10 ko jab cross.
10 ko cross.
10 ko cross hook.
10 ko cross hook cross.
100 drill jab cross for speed.

Kick shield:
-body shot on forward moving kick shield: body hooks, body upper cuts, body straights and cross with evade stepping.

Strengthen out:
Medicine ball burpies
Push ups
Medicine ball burpies
Sit up with medicine ball.
Plank.
Push ups.

Muay thai training 1/30 and 1/31

1/30-
focus pad work elbow: 2 min rounds.
3 rounds incorporating the following techniques:
-jab rt elbow
-jab cross rt elbow
-jab cross hook rt elbow
-4 punches out-cross
-cross hook cross out-cross
-rt. elbow -cross
-up elbow-horizontal elbow

conditioning out rounds:
1. numbers
2. knock out – jab cross, cross, cross hook cross, upper cut -cross-hook.
3. body shot -upper cut (left and right.)

1/31:
jump rope
3 rounds muay thai shadow boxing

2 minute rounds:
1. back step and lean out of high kick, counter with rt. kick
2. Right round kick 1,2, or 10 with blast stepping.
3. Left round kick 1,2, or 10 with blast stepping.
4. punches and elbows with 1/2 clinch up knees.
5. add parry jab counter kick, parry cross counter kick.
6. add 4 clinch knees with push and kick.
focus mitts:
7. numbers (drill straights)
8. numbers- upper cuts and straights.
9. knock outs: counter body and uppercut-hook-cross, counter body uppercut-cross-hook, jab-cross, cross, cross-hook-cross.

stretching: shoulders, tricpts, splits, hips, etc.

3 fight Boxing workout 2 minute fight rounds, 45 sec. rest

Fight 1: First 3 rounds:
freestyle focus mitt work:
1.counter punch system with, jab, double jab, cross, jab-cross, 4 punches, 6 punches and stepping.
2.counter punch system with, jab, double jab, cross, jab-cross, 4 punches, 6 punches and stepping.
3.counter punch system with, jab, double jab, cross, jab-cross, 4 punches, 6 punches and stepping.

Fight 2: Second 3 rounds:
4. add jab cross hook, bob and weave/level change and 4 counter punches w/counter punch system with, jab, cross, jab cross, 4 punches, 6 punches.
5. add jab cross hook-jab cross, bob and weave/level change and 4 counter punches w/counter punch system with, jab, cross, jab cross, 4 punches, 6 punches, jab- step out jab-cross.
6. add jab cross hook, add jab cross hook-jab cross, bob and weave/level change and 4 counter punches w/counter punch system with, jab, cross, jab cross, 4 punches, 6 punches, over hand right.

Fight 3: Last 3 rounds
7. 7′s (1,2,3,4,5,6,7)drill and all of above combos freestyle.
8. numbers drill (10, 7,9,8 punches) and previous combos freestyle.
9. knock out sets (cross, jab-cross, hook-cross, cross-hook) and all the above drills freestyle.

Old school boxing and san shou drills: edit later

Boxing drills:
3 two minute rounds 30 sec rest:
round 1. slip jab-counter cross, slip cross-counter hook cross, dip hook-counter 1-2.
round 2. add 1. and counter with 3: slip jab- counter cross-hook-cross, slip cross counter hook cross hook, dip hook counter 1-2-3 (jab-cross-hook).
round 3. add drill 1 and 2 with mitt in jab, cross, or 1-2 (jab cross).

3 two minutes rounds set 2-
round 1: jab-cover jab, hook-cross. add- weave the left hook and counter cross-hook-cross. cover punches.
round 2: continue from 1 and add weave the rt hook and counter hook-cross-hook. cover punches.
round 3: continue from 1 and 2. add body shots and upper cut drill out. cover punches.

strength-
min. hindu squats,
min. belly ups,
min. hindu push ups,
min. 1-2 punch sit ups.

-Cutting corner drill-
1. Alternate small lunge
2. 180 twist
3. Combine both into shadowboxing.
-Footwork- job in place while running: cover chin with shoulder.
-Russian boxing partner drill: push drill.
-Combo: double jab -lead hook- cross- hook- cross.
-Seated punch wall drill: push on wall.
-step 1-2 drill.
-neck drills: 1. up/down, 2. left/right, 3. turn left and up/down, 4. turn right and up/down.
-Pacquio drill- box stepping and punching.
- vs. tall fighter drill- jab/cover- body hook with left (jab to cut his vision)
-vs. tall fighter- draw punch and counter. jab-dip-left hook
-1-2 dip 1-2 drill alternating sides
-double punch drill with side angle:
-flying shoulder drill: 40x each no stopping- arms out circles, front circles, overhead circles.
-back leg 90 degree angle stepping, dipping, and punching
-side kick and punching 1-2 with base
-Cock the leg drill: minute each leg.
-Side kick extension drill: leg up and side kick extend out.
-Pull ups: 1) leg ups, 2) horizontal pull-ups. 3)horizontal leg pull ups
-Weight lift for fighters: military press, overhead squats, clean and press, squat, lunge, snatch overhead lunge
-cross arm jump rope, alternate feet, double under.
-shadow box: short punch wrist turning in the pocket, long punch, combine both.
-ranting: run in morning, less heavy bag, more shadow boxing, be fit, don’t be a bag and get hit, get out of the way and counter punch. Double up on each punches, do 5 rounds of the running and punching like the stepping -12 drill on each side. Get down and blast that uppercut.
-circle drill: 1)step in small circle, 2)big circle, 3)vibration step in circle, 4)freestyle.
-triple lead hand to lead leg round kick: jab-hook-uppercut lead leg round kick.
-one leg side to side boxing: high stress/high impact-line drills plyometric.
-muay thai defense (turtle) and counter kick or punch on the same side.
-going down the pipe: coiled out extended arm. 180 degree shoulders/pivot on feet and push forward, knuckles turn over.
-lead leg attack va single or double leg: sprawl and quickly counter punch-knee-kick.
-stretching: shoulders arm circles, criss cross, hammers, hold tricepts, across hold, twist spine,toe touches, squat, toe touch head down standing, squat, calf muscle, ankle rolls, caterpillar, back bend, quad stretch, Russian split, butterfly, side stretch, back bend, back bend neck bridge.
-core movement: side to side torso drill, swivel off and throw down the pipe.
-rolling w/the punches: engage range- chin in shoulders, move shoulders sideways, cut off power of a punch and counter. C with body-cover- counter punch.
- side step: move to the left. Step long-low and rear follows. Move right.
-drilling punching in the pocket: running drill punching upward. Punch small-arms up and bicycle out.
12/14

3 two minute rounds on thai pads:
1. block kicks and counter punch. low medium and high left and round kicks, and thiep kicks.
counter punch with 2 to 4 punches.
2. block kick counter kick: block low-medium-high kicks, thiep kicks, and counter kick.
3. block kick counter kick/punch: return punches and kick, or return kick and punches.

3 two minute rounds attack conditioning thai pads:
1. push kick opposite round kicks.
2. Jab-cross- rt. round kicks.
3. 4 knees push off and rt. round kick.
4. double left kicks.
5. double rt kicks.
6. jab rt. kick.
7. cross-jab left round kick.
8. high left kick-hook cross.
9. hook-cross-hook rt. round kick.
10. cross-hook-cross, left round kick.
11. high rt. kick -cross.
12. jab-cross-left up knee.
13. cross-jab-rt. up knee.
14. jab-cross-hook rt. round kick.
15. 4 punches left round kick.

Muay Thai pad rounds and heavy bag

Sample of training with Vince at Krav works. going over simple combination’s but making it hard work at a fast “real-combat” pace with the amount of volume and power. we come up with new theme’s (jab-cross day, elbow day, kick day, sprawl day, defense day) each Monday and Tuesday. here is an effort to try to catch what we did today. We never go over the same workout, each one is new, fresh, and challenging.

Kicker has to do three straight rounds, then hold for other person.

3 minute rounds:

round 1- linear work
boxing section:
1. jab
2. double jab
3. double jab cross
4. double jab cross hook
5. double jab cross hook cross
6. double jab cross hook cross hook
7. double jab cross hook cross hook cross
kicking section
thiep:push kick
single rt round kick
single left round kick
jab- rt. round kick
jab-cross left round kick

Round 2: ring craft, move around ring
techniques from round one
add:
-cover and counter punch system
-all round kicks doubled 2x
-push kicks
-cross- left knee
-hook rt. knee
-cross-hook-cross left knee
-hook cross hook rt. knee

round 3
same techniques from rounds 1+2 adding:
-counter kick system – low and high round kicks
-counter punch system: 4 counter punches: upper cut-hook-cross-hook or uppercut -cross-hook-cross.
-push kick defense and counter
-4 clinch knees push off and round kick
-more defense from pad holder.

heavy bag- power out
Suicide 1
1. 50 jab cross speed drilling
2. 10 KO power hook-cross
3. 10 rt. round kick power, 10 left kick w/power
4. 10 KO power jab cross
5. 20 drill knees
6. 10 ko cross
7. 10 lead leg push kicks
8. 50 jab-cross speed drilling

Suicide 2
1. 10 jab-cross-hook-cross-hook
2. 10 round kick left
3. 10 high round kick right
4. 10 ko power cross-hook
5. 10 jab cross rt. up knee
6. 10 cross jab left up knee
7. 50 jab-cross

September 2010 training log

Sept 7-
morning- hill walking, taijiquan, standing meditation, walking.

evening- boxing 20 rounds. 2 min. work, 30 sec. rest
1- shakedown hopping/warm up
2. rail stepping drill
3. fast feet drill
4. jump rope 30 sec explode 30 sec. normal
5. shadow boxing
6. crazy monkey defense
7. thai elbow and knees
8. mirror box
9. punches in bunches
10. hand weight punching
11. neck exercises and slip-slip bob-weave drill
12. hand weight body shot- uppercuts
13. resistance band punches in bunches
14. medicine ball drills: hitting abs, throw up and catch
15. boxing abs
16. kettle bell legs
17. kettle bell arms
18. double jabs/level change drill
19. upper cuts and straights
20. stretch out

Sept 4 to Sept 6: Saturday/Sunday/Monday
Saturday- running and Taiji in park, teach kids class.
Sunday- running in mountains, punching bag buddy shadow boxing.
Monday- running 3 miles

Sept 3 Fri.
morning
strength:
25 sit ups, 25 slap palm in horse stance, 25 push ups, 25 side sit ups, 25 lunges, 25 push ups, 25 side sit up.
Shadow box 2 minutes.
gong fu:
hsingyi 5 elements
rise-drill-overturn-fall, both sides.
Pakua fan chang and tien fan chang
Taijiquan form
Taiji squat drill.

Sept 2 Thurs
morning
20 min. walking
pakua free form
taijiquan- Dao-yin intent
sahaja yoga/meditation
squat drill
taijiquan- low stance/kua intent
hill walk

evening:
teach kids class:
wall punches and kicks, stretches, circle game,
testing: pad work, kick lines, bag circuit, judo throws and sparring, juijitsu submission and sparring.

Sept. 1 Wednesday
morning
Pakua 3 pole combat freestyle play.
Hsingyi- 5 element slow and exact
taijiquan- Yang form

evening
combined Cross-fit
warm-up:
punch run in place
high knees
butt kicks
twist
plyo jumping- left, right, front, back
squat hops
30 renegade rows (15 each arm) 20 lb.
run in place
high knees
ski jumps
1-2-3 heismans

Dead lift 4-4-4-4-4
-135lb and last 4 is 235 lb

50 squats
40 sit ups
20 hindu push ups
box drill- stepping right-left, stepping left-right, jump
20 pull ups
line drill- bob and weave
20 pull ups
20 push ups
40 sit ups

1 mile run.