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Training Journal August 15- Aug. 22, 2010

Aug. 22 Sunday
morning
Taiji tui shou:
single hand- ward off and brush knee both sides with stepping.
single Diving hand- with step both sides.
single hand yanking- left and right both sides.
single vertical circle- with step both directions.
joined hands: diving hand- two hand with step both side.
joined hands- horizontal circle- “yield and push”.
drill- raise hands and counter push.
Peng-Lu-Ji-An:
1. structure set (Yang basic) – both sides.
2. flow set (Yang/Chen)- both sides.
3. CMC set (will teach next time)
Body condition:
1. relax and push body drill- yielding push.
2. rooting practice- side pushes, back pushed, front pushes.

Boxing-
jogging 800m
heavy bag- rounds
1. Relaxed structure punching- jab, cross, hooks, uppercut combos.
2. closing distance stepping with swinging bag.
3. separating distance with swinging bag.
4. Thai boxing- swinging bag rhythm- knee block-jab-cross- rt. kick
5. Thai boxing- swinging bag rhythm- knee block- cross- jab- left kick
6. Power hitting and combining- jab-cross- rt. kick w/cross- jab- left kick and vice verse.
6.5 Double round kicks left and right. double push kicks left and right.
7. Mexican boxing rounds- covering and hitting in the pocket.
8. condition out: 1 or 2 to the body uppercut

boxing Abs- 200 sit ups
Kettlebell: (32kg) 3x 15 swings
Tricept drips

Aug 21 Saturday
2.5 mile walk with new pedometer- 30 min. 5000+ steps.

kids class- knee basic, interval, round kick catch and kick basic.
stretch kicks, double kicks, partner drill, sparring, triangle, ethics.

Crossfit-
box running- forward, side ways, box stepping, other.
2000m rowing.

Fight gone bad- 3 x 5 min. work, 1 minute rest. 1 min each:
1. wall ball 20 minimum- 5 lb.
2. kettlebell sdhp- minimum 20- 24 kg
3. push press with hand weights- minimum 20- 20lb each
4. box jump and/or box step thai knees- minimum 20
5. Bent over rows with hand weight- 10 each arm minimum

Post crossfit:Boxing
-jog/punch in place
-jump rope steps
-rail step
-boxing step shadowbox
-neck drills
-jump rope
-medicine ball

Aug. 20
morning-
shadow boxing- momentum power hitting (study of Jack Dempsey’s book)
Long fist basics- kicks, stance work
Pakua circling
taijiquan form and standing.

Evening-
Rest and Rehab
spa visit- sauna, steam room, cold jacuzzi , hot jacuzzi, skin scrub.
Korean dinner

Aug. 19, Thursday-
Morning-
Long fist:
warm-ups: neck-wrist-ankle, arm circles in bow stance, spine twist, circle hips, wrapping arms, circle arms sagittal, smash fist, wheel arms, circle knees, front bend, drop stance, ankle and wrist again.

Lines: bow stance punch, 3 punch bow stance, swallow skims water, 8 stance drill, Tan tuei lines 1 and 2, front kick, inside kick, outside kick, side kick, slap kick, toe kick, toe kick-side kick, run jump.

Taijiquan lines: brush knee, repulse monkey, wave hands, standing pipa.

Evening:
Heavy bag work
Thai station hitting- rhythm hitting. in/out style.
focus mitts- speed/mass stepping: jab, jab cross, jab cross hook, jab cross hook cross.
thai pads- 4 3 minute rounds: punching and kicking combos, hard kicking, push round, multiple round, etc.

kids class: stamina-endurance lesson. circle game, thai pads, juijitsu- triangle and sparring.

Aug. 18, Wed
rest day- morning rained out
evening- 1 hour massage, sauna, steam room

Aug. 17, Tuesday
morning
yang short form

Evening-
boxing stepping lines- jab, jab cross, jab cross hook, jab cross hook duck.
Dave and Khameron: hand sparring- tie-up and clinch work.

teach kids class- stretch kicks, wall stretching.
kids:
-lesson- humility, courage, bravery.
-6 station circuit, dummy tug of war, jujitsu sparring.

post kids class:
road work running- 2 mile.
wall: thai push kicks, chinese side kicks.
sprints running up hill 4x
boxing foot work- back and angle, side, circle, sprinter stepping.

frozen fruit protein shake
Yipman MOVIE! woot woot.

Aug. 16 Monday
morning
Hsing yi- 5 element.
pakua- 8 animals
joint opening exercises
37 taiji form
5 zhuan zhang
37 taiji form
pat massage.

evening:
crossfit- warmup: 1200 m run
work out: rope 3:1 singles to double.
50 double unders
25 sit ups
40 double unders
25 sit ups
30 double unders
25 sit ups
20 double unders
25 sit ups
10 double unders
25 sit ups

3 times:
10 deadlifts 95lb.
10 hindu push ups

Sunday Aug. 15-
morning
5 Taiji Zhuan Zhang postures and Yang form.

afternoon
sparring class-
150 boxer abs- (jab, cross, crunch, bob/weave, etc)
Defense drills-
shadow boxing- 3 rounds of circle, level change, 4 punches, in/out punches, change direction
(using footwork as defense to stay out of range)
1. slip-slip-duck (3) defense drill off a jab cross hook.
2. slip-slip-duck-duck (4) defense off a jab cross hook hook.
2.1 – “3 point coverage” drills-
A. block the jab cross with one or both hands
B. 3 point cover vs jab cross hook
C. 3 point coverage vs. jab cross hook hook
D. 3 point coverage vs- body hook and head hook
E. 3 point coverage vs body hook head hook both sides.
3. person A: jab cross, person B: defense. switch roles.
4. kick defense drill- left or right round kick- to leg, body or head, defense- raise leg, shield, or k-block.
5. jab spar. switch roles.
6. jab cross spar. switch roles.
7. one person all defense. other person 1-6 punches. switch roles.
8. 3 and 3: counter punch system: body: return 4 punches off coverage with uppercut hook cross hook, head: return cross-hook-cross-hook, or hook-cross hook-cross.
9. back and fourth rounds: one person attacks 1-6 punches, other person attacks 1-6 punches.
10. Boxing rounds- sparring boxing only.
11. Mexican rounds- sparring up close range gloves/head touching.

7/23/2010: H.I.T. (High Interval Tranining) Plyometric boxing workout

last workout before Lei Tai fight

equipment-
1.using boxing hand weights as seen here:boxing hand weight
2. perfect push up- perfect push up

warm-up- 3x total 15 min.
-box jog in place with drilling punches
-jump jack- double punch up
-heismans- thai defense knee
-123 heismans- thai defense knee
-butt kicks
- high knees
-mummy kicks

water/rest between sets. 30 sec. rest

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

water/rest

circuit Interval- 3x 3:30 sec
-suicide cross punch– 3 step hard cross punch left and right
-power squats- down to horse stance back up to standing- hands up defending
-standing mountain climbers- sky punches with high knees
-ski down- hop left and right- hard upper cut on the up jump

water rest fr 30 sec after each set

switch feet 1 min.- drill punches with switch of lunge
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.
switch feet 1 min.- drill punches with switch of lunge
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.

rest 30 sec.

Last circuit interval- 3:30 x 3
-jump high jab, squat low jab- left and right side
-Level 1: stand- 4 perfect push ups, 10 mt. climber push up, stand. repeat.
-ski abs- push up position: left,middle, right jump drill.
-front and back: from push up position: jump in/out close and far to body.
FINAL 2 min.
-drill punches, cross jacks, uppercuts, pakua palm strikes/pak/parry.
water rest 30 sec.

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

Crossfit and Lei Tai/Boxing training 6-10-2010

warm-up
rowing 500 m
2x- 10 each
sampson stretch
v-ups
caterpillars
back reaches
wall balls

7 bears 2x
lift to chest, push press, squat, push press, down

WOD: DEADLIFT start with 85 lb- go up 20 lb. each time

4.4.2.2.1.1

sparring- 2 min, 30 sec rest
2 jab round and defend
2 cross round and defend
2 trade off rounds
6 rounds sparring, add pushing off lei tai

meditation and breathing closing

Boxing class 6-2-10

3 rounds shadow box

focus mitt-
1. jab-feint jab/side angle- cross
2. parry jab- counter with jab-lead hook-cross
3. dirty box: shoulder bump-hook-cross-hook
4. dirty box: neck clinch- upper cut-hook-cross.

conditioning- 20 each set
push ups
sit ups
push ups
sit ups

post workout-
4 two minute rounds of thai pads.

Muay Thai clinch class June 1, 2010

running 5 min.
80 crunches
stretches

kick shield
1. 3 min. – clinched knee: hips in, kick out, and knee

partner work-
1. shoulder bump drill- anti clinch (twist shoulder like a hook punch)
2. pummeling drill
3. pummeling and win body grips
4. pummeling win body grip and side toss
5. shoulder bump-pummel into body grip lift and side turn
6. shoulder bump and pummel into body grip-counter by clinch arms sink and knee
7. to counter #6, lift up under arm pits, lift and side turn
8. counter body grip 2:side turn like hook/neck control, dive hand-step pivot turn w/arm circle and knee.

boxing-
10 pull ups
speed bag 2 min.
tear drp bag two minutes with punches/ round kicks

MMA conditioning:
3 five minute rounds: 1 minute each exercise
1. jump rope
2. sit up over head w/20 lb medicine ball
3. push up burpies
4. squat throw medicine ball up
5. mountain climber standing with hand weights

6 two minute rounds thai pads- freestyle

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

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.

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

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

Shogun Rua and Ninja Rua seminar- Jan.2006

SEMINAR: Pride Fighting veterans Murilo “Ninja” and Mauricio “Shogun” Rua from Chute Box Acedemy are coming to Arlington again in January 2006!

I went to the seminar and I gotta say it was freaking awsome- these guys were super friendly and taught a wide range of stand up- to clinch work- to ground work without holding back on teaching their fight game.

If you ever hear about them teaching in your area definetly go!! you’ll see alot of similarities in what they teach and your martial art.

Warm ups
- jumping jacks- 100
- hoping with arms switching up/down
- running in place knees up, slap heels (30) each
-stretch neck, shoulders
-side stretch
- deep lunge stretch
-wide horse stance/semi-split- left grabfoot, right grab foot, center (head and elbow touch floor)
-leg stretch on partners shoulder hopping 20x
- side kick stretch while partner pulls leg
JAB CROSS WORK-
-Opponet uses jab/cross- slip jab, slip cross and hit stomach while slipping and left hook to head. 1-2-3 rythm
-Opp. uses jab cross- immediately hit stomach, level change cross upper cut. 1-2 rythm.
KICK WORK-
-opp. tries kick – step rt. w/ right foot, follow up with your left foot and kick with your rt. foot immedietly to upper leg -(hop step)
- opponet throws jab- step to right and kickw/ left
- slip cross and kick with right (no extra step needed.)
-catch kick, spin while changes hands on caught foot, throw downward left elbow to head
-low rt. kick/rt. cross and high rt. kick to head
-slip right jab and return with left knee
- slip cross and return with rt. knee
slip all- jab, cross,left hook, rt. hook – return a knee for each slipped attack.
-inside left kick to knee and then jump high kick to head
-neck control – qi-namake sure really controlling head at top with both arms controlling down and side of neck
-neck escapes and return hold to knee opponent (3)
1.rt. hand to oppon. face,straighten up looking up- move up reverse grab to shoulder neck- push down and knee opponent.
2. same as 1 but grabbing waist from beind for suplex
3. escape by moving under arms (wrestling move)and return grab and knee