station 1- 30 sec. resistance band
station 2- 30 sec. body exercise-push up/back exercise
station 3- 30 sec. sit ups-boxing (attack and defense style)
station 4- 30 sec. medicine ball
station 5- 30 sec. body exercise-legs or abs
station 6- 30 sec. two 5 lb. hand weights
rest- shake outs (light relaxed hopping)

Round 1-

station 1- 30 sec. resistance band:drilling jab/cross punches
station 2- 30 sec. body exercise: burpies
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball: over shoulder throw
station 5- 30 sec. body exercise: push ups
station 6- 30 sec. 5 lb. hand weight- punching jab cross
rest-alternate left and right leg

Round 2-
station 1- 30 sec. resistance band- hook punches
station 2- 30 sec. body exercise-back bridge
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- over head squat lifts
station 5- 30 sec. body exercise-neck bridge
station 6- 30 sec. 5 lb. hand weight- military press for speed
rest- shake outs- double hopping: left then right

Round 3
station 1- 30 sec. resistance band-uppercuts
station 2- 30 sec. body exercise-supermans
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-twist waist holding ball
station 5- 30 sec. body exercise-hindu squats
station 6- 30 sec. 5 lb. hand weight-hook-bob/weave-hook combo
rest- shake outs:crossing feet X style

Round 4
station 1- 30 sec. resistance band: pulling to waist/row in horse stance
station 2- 30 sec. body exercise: wide push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-hit body with medicine ball
station 5- 30 sec. body exercise- scissors (abs)
station 6- 30 sec. 5 lb. hand weight-5 speed punches in/out of range
rest- shake outs: muhammed ali style

Round 5
station 1- 30 sec. resistance band- wrestling grapple yanks
station 2- 30 sec. body exercise-mountain climbers
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- thai skip knees to ball
station 5- 30 sec. body exercise- switch drop stance left and right
station 6- 30 sec. 5 lb. hand weight: freestyle shadow box
rest- shake outs: high knees style

round 6
station 1- 30 sec. resistance band-judo throw
station 2- 30 sec. body exercise-wall sits (iron shirt breathing)
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-jujitsu guard- medicine ball between knees and twist left and right
station 5- 30 sec. body exercise- scorpions
station 6- 30 sec. 5 lb. hand weight: pivot step 180/duck, blast punches
rest- shake outs:heel to butt kicks

round 7-
station 1- 30 sec. resistance band-major hip throw squat
station 2- 30 sec. body exercise- T push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- cherry pickers
station 5- 30 sec. body exercise- side obliques from elbow side plank
station 6- 30 sec. 5 lb. hand weight- hook-cross combo, (twist- shoulder, hip, knee, and foot)
rest- shake outs: ski/side to side jumps

Round 8
station 1- 30 sec. resistance band- biceps arm curls
station 2- 30 sec. body exercise: alternate arm push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- push up on medicine ball
station 5- 30 sec. body exercise- ankle grabs
station 6- 30 sec. 5 lb. hand weights: circle, 4 punches, change direction
rest- shake outs- karoke feet

Round 9
station 1- 30 sec. resistance band-chest-pec open/close
station 2- 30 sec. body exercise- hindu push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- alternate arm push ups left and right w/ball
station 5- 30 sec. body exercise- horse stance jump/180 jump
station 6- 30 sec. 5 lb. hand weight: body shot punches
rest- shake outs: light jog in place

round 10-
station 1- 30 sec. resistance band- back/rear dealt
station 2- 30 sec. body exercise- plank
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- squat kicks
station 5- 30 sec. body exercise- leg raises
station 6- 30 sec. 5 lb. hand weight: flys
rest- shake outs: switch stance narrow lunges

round 11-
station 1- 30 sec. resistance band-speed punches
station 2- 30 sec. body exercise- side planks
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-squat and press over head
station 5- 30 sec. body exercise- alternate lunges
station 6- 30 sec. 5 lb. hand weight: double punch outs
rest- shake outs- box step

Round 12-
station 1- 30 sec. resistance band-freestyle punches
station 2- 30 sec. body exercise- close body push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- alternate lunges twisting ball
station 5- 30 sec. body exercise- V-ups
station 6- 30 sec. 5 lb. hand weight: 6 upper cuts, 6 jab cross
rest- shake outs- shake hands front/side/overhead

This workout is inspired by Team Lloyd Irvin in Arlington Virginia training with Jeff Ruth, Pro boxer Derek Sierra, Vivek Nakarmi, Dave Carter (who I still hear screaming various exercises in my head), Master Lloyd Irvin who book the Grappling Game Plan started it all and lastly body strength and conditioning exercises from past Wushu Kung fu instructors.

Well basically I started with Taiji in the park when i started in college 1990 in Richmond Va. I heard of a guy “Wilson” teaching martial arts off the campus and it just happened to be Taiji. He taught Ba dua jin, animal frolics, the Cheng man Ching (CMC) short form, some Pa-kua and Hsingyi. He had a passion for Boxing as well, so he threw in some focus mitt time-to-time for basic self defense lessons. I mostly did CMC style taiji and push hands at that time. I met many CMC teachers and did Ben Lo’s seminar. i also met Wilson’s TCM (Traditional chinese medicine) doctor Amy who introduced me to TCM diet, acupunture, meditiation, massage and acupressure, etc.

2 years later a Chinese grad student and I were talking and I mentioned Taiji. He told me about new local instructor from Shanghai Mrs. Weiqi He. I trained with Weiqi very diligently for 2 years and was her assistant for adults Taiji and Childrens wushu (Changquan “Long fist”) and was Secretary of USA chapter of Yongnian Taiji. She was humble and never talked about herself for 2 years, she just wanted to help and support her teacher (whoever that was I thought). in 1994, we went to China and her teacher happened to be Fu Zhong Wen (FZW- a top disciple of Yang Chen Fu) and she was his top disciple next to him at all public and private occasions as much as his own son and grandson (she help instruct Grandson during Cultural revolution). She brought him to USA, a life long dream of his back in 1994. Yongnian Taiji motto is Diligence, perseverance, sincerity, and respect, or as FZW would say- all good fundamentals to develop Taiji gongfu. We trained a ton of basics and details to Yang Long form, Straight Sword, and push hands under the watchful eye of Weiqi.

Weiqi was very well known in China and was recognized as a top coach for having a undefeated team for many years in Mainland competitions in Wushu and Taiji. She brought several of her Master friends to USA to do seminars including: Liang Shouyu (Pa-kua, Hsingyi, Shuai chiao seminars), Cai Hong xian (Shaolin Qi-na seminars). Xai Bai-hua, who is a 8th duan master (36 Chen competition routine), and Madame Xu (56 Chen competition routine). I made friends with other students of Weiqi who did other Chinese martial arts, so I had dabbled a bit in Traditional Shaolin and Wing Chun to get a better grasp of older Chinese combat systems. I felt I could not really defend myself with Taiji alone. I was with her until she moved to New York. Student of her for about 5 years (1992-1996) and that was the core of much my begining competitions like Taste of China, USAWKF (Wushu), and USCKF (Kou-shu) that i participated in Tui shou and form. she also brought top wushu coach Zhou Jianhua to Richmond and I trained with him in Longfist, Taijiquan, and San shou. Zhou is still in Richmond.

In 1996, I dove a bit deeper in Pa-kua with going to Master Park Bok Nam school for 1 year (www.pa-kua.com). I paid the tuition to where I could go anytime and train longer hours. I got alot of scrutiny on pa-kua basics from Park himself and really developed the core of his training in his books Fundamentals of Pakuachang Vol. 1 and 2. The pakua palm strikes are the core of his combat system. I have not seen that method in other Pa-kua places I have dabbled in since.

In 1997-1998 I move back to Va Beach and then trained with a Yang teacher “Xianhao” from Hangzhou. His teacher also studied with Yang Chen Fu and he had a lot of lessons that were not public Yang info like Yang qigong, Yang push hand drills, Yang spear, and broadsword (not standard form). I also helped Madame Gou, who taught a class that was 36 Liang gong Shir ba Fa, 24 form and 48 form. She was a elderly massage therapist from Shanghai China who survived a plane crash, but she was very strong and healthy due to Taijiquan.

1998-2002: i moved up to Northern Va. to train at Omei wushu and Taiji with USA team coach Lu Xiao Lin. I was determined to get on USA team, but there was always something i failed to do in competition and always financially unable to compete against Chinese kids who had the advantage of parents sponsoring them with trips to China for professional training. I did her level tests and got Black Sash (doesnt really mean much) and did seminars with her Beijing friends in San Shou and Taijiquan. I ended up training at CMAI in Fairfax for a while with another Wushu teacher Li Ying and Sifu Burris, did the whole sash testing with them too.

Enter Chen Taiji: The reason why I like Chen Taijiquan is that this is where Yang Luchan developed his legendary skill. For me in my belief, the early founders studied more Weigong arts(Longfist, Shaui Chiao) living in Farms and doing other trades so they had strong physique and combined that with Internal neigong. People nowadays do not have this type of basic strength and fitness or Li (muscle and bones) Taijiquan combines a healthy balance of Li + Qi + yi and Chen is a good reflection of this. Many Yang stylist are pretty weak nor interested in Yang Taiji orgins.

From about 1996-2007 (core of Chen training for me) Forrest Chang and C.P. Ong began to bring Chen Xiao Wang, Chen Zheng Lei and Zhu Tian Cai to the States and i took full advantage of the opportunity. I learned at a lot of the seminars for a while and focused on the Lao Jia Yi Lu, silk reeling drills, and tui shou. i did go to C.P.’s home for a while and checked out Stephan Berwick’s classes in Herndon Va which I thought were very good. I just didn’t want to learn Chen 19 short form and Stephen didn’t want me doing Laojia, so I moved on.

In 2003 I started to go to Qi Elements Taiji school to get my massage license. I had learned a ton of massage but never got certified. At the school, they taught Taiji along with Massage to the massage students. They have a strong Qigong program and did Traditional Yang Long form. I learned the two person 88 taiji ‘san shou’ form which was actually kind-of-fun and flowing two person combat form. After i passed class and got my license i moved on. I didnt want to do massage full-time so i kept up IT networking and support. I met a guy who fought named Jim McPherson at a office I support and he was into MMA (mixed martial arts- boxing , judo, juijitusu, wrestling). I had always watch those UFC fights since they first started showing back in early 1990′s and always felt the need to be able to use the martial arts for self defense. I never had the courage to do any real contests of fighting. Jim told me about a MMA school in my area to check out.

2003-present: i started trading bodywork for lessons on some of the fighters and coaches at www.Novamma.com. First classes were more of the grappling like Brazilian Juijitsu, Judo, and wrestling, but when I saw the boxing and Muay thai classes I slowly went to those more. Why? well i had a little boxing experience with Wilson, and the Muay Thai students were training 10x harder than any San Shou class i had ever been to compared to all the Chinese school I had been in past. I though it could really be a benefit to my San shou. A lot of the lessons and principles were similar to Taiji in many ways as well except they were coming from people who do actually do fighting events for sport. I actually tried a few fight events as well, but always stayed true to Taijiquan as it is my ‘root style’ and plays a huge part in my cross training for fight training recovery and rehabilitation. I practice Taiji every morning in the park by my office as a means of qi circulation and yi training as it make my whole day so much better.

my learning goals are always to improve on my internal structure needed to have good Taijiquan. After 20 years, I am still learning much and taiji always changing.

When you look at MMA fighters with Traditional type base like Machida or Shogun Rua who started with Karate and later adapted their styles for MMA (adding muay thai, BJJ, etc), do you think they took parts of Karate that worked and disregarded the rest?

for me there are many parts of Taijiquan, Baguazhang, and Xingyiquan that fit nicely into combat sports, plenty is useful for combat sports, but there is a whole lot that does not.

even parts of training that dont seem useful like qigong are very useful for the recovery of the fighter from injury. What parts of traditional do you take and what parts have you left behind?

for me I disregarded many of the solo forms and drills training even though some solo form training can be great qigong practice in early morning (I do solo forms in park often for qigong benefits and injury recovery). I tend to like the partner training for combat sports.

I purposely did not say Bruce lee was the only founder of MMA I said he was one of several because if we look at people like Sun Lu Tang, Jigoro Kano, Morihei Ueshiba, Gu Ruzhang, Fu Zhen song, Yang Luchan, Mitsuyo Maeda, Wan Laisheng, Wang Xiangzhai we know these guys studied more than one art. In all reality only a few had a known fight record like MMA fighters of today and there time was much different except maybe for Jigoro Kano, and Mitsuyo Maeda. We at least have some old clips of a few of those people in action.

the Warren fox quote “”The only technique that isn’t useful/applicable is that one you haven’t trained enough”. I am open to that idea. but when it comes to a fight you do have to be minimalistic in techniques you’re going to decide to train in and use. for example if you system has 108 techniques and in real fight you only need to really focus on is a few techniques really well, how do you decide what you’re going to train in?

for me-

Stand up range- striking: jab, cross, hook, parry, uppercut, knee, elbow, front kick, round kick (leg, body, head).

throw take down range: work only my 4 best throws/take downs

ground range: work top position game- back mount, side mount, full mount, bottom defense: guard, half-guard, turtle.
high % submission- choke: guillotine or rear-naked-choke, arm bar, americana, kimura, knee-bar, heel hook, triangle.

In the realm of combat sports with MMA gloves and/or 12 oz. boxing gloves, the Traditional needs to be modified for the fight events limitations given the equipment, timing, and other rules- striking event (boxing, K-1 rules fighting), striking and throwing (Lei Tai, Sanda/San Shou fighting), Throwing/grappling (Shuai Jiao, Push hands, BJJ events), or combination of all (MMA, Cage fighting).

what type of fighting event is your next going to be? I have a push hands moving step I want to try (only tried fixed step before) and a BJJ event in October. Hopefully my first Am MMA or 2nd Muay Thai event in Feb.2011.

Events In the realm of combat sports available to you:

Boxing-
1. Smoker/club fight- (3 two minute rounds) usually with head gear and 12 oz. gloves.
2. Local Amateur rules Boxing event- (3 two minute rounds) usually with head gear cup, 12 oz. gloves.
3. Pro fight- could be anywhere from 5-12 rounds. gloves only.

Kick boxing-
MAuy Thai fight- Amateur- 3 two minute or 3 three minute rounds, with gloves, head gear, shin protection.
muay thai Pro event- 5 three minute rounds- gloves only
Karate/ Taekwondo tournament- point based sparring
Kung fu tournament-
1. Chi Sao sparring- three 45-second rounds
2. continuous sparring – best of 3 thirty sec rounds.
3. fixed step push hands- 2 ninety sec rounds.
4. moving step push hands- push hands in a 12 to 15 ft. diameter circle.
5. Shaui chiao wrestling- 2 three minute rounds.
6. Sanda/San Shou- best of 3 two munite rounds with headgear, shin guards, 12 oz. gloves.
7. Lei Tai full contact- best of three 1.5 minute/two minute rounds, Cage headgear and MMA gloves.

MMA:
Amateur event- three 3 minute rounds
Pro event- three 5 minute rounds

BJJ Gi tournament: 4 to 5 minute rounds
No-Gi submission grappling: 4 to 5 minute rounds
Judo: not sure of timing- Judo Gi is necessary
wrestling: not sure of timing.

other :
-Kali stick fighting event
-Sword fighting events- padded weapon fighting, non-padded weapon fighting
-Long weapon fighting- padded long weapon, spear jousting

Characteristics of Tai chi fighter, Tai Chi is a ‘Chuan’ which means fist and loosely translated as ‘Boxing’. These things I am learning might help in Hanging with top fighters from MMA, Muay Thai, etc.

Fight Stance: It your gonna want to fight with Tai Chi you need to develop good structure in fight stance- ‘hands up’ like 7 stars or Play Pipa- protect your knock out points- temple, jaw, face, liver/stomach.

Striking: Your gonna need striking. ‘Parry (open palm) and punch (fist)’, for hand techniques and ‘separate foot’ for kicks.

Footwork: gonna want to use 5 element steps or 5 directional stepping- (front, back, left, right , and center), be mobile and work to out maneuver, yet be efficient.

Fa Jing/power hit: Your gonna want to transfer power through the leg, body, and out the hand- articulate legs and body (core) ‘speed x mass’ for more power in strike.

Principles: Your gonna need to have good balance, Root and absorb the opponent incoming force with neutralization, also try to lead opponent to emptiness (empty body). Understanding of leverage, use of techniques like sweeps and throws, etc.

Mental Intention: Your gonna have to relax and try to be more relaxed than opponent. sink breath to dan tien, breathing control under pressure.

Strength: no doubt your gonna need stamina, endurance, cardio, and strong legs, body and arms. combining- ‘yi’ (mind strength)+ ‘Chi’ (internal strength)+ and ‘Li’ (bone and muscle strength).

matt

Running , punching, push up, sit up, kicks , ect

Kick shield-
Push kicks forward
Round kicks forward
Skip push kicks forward
Skip round kicks forward
Standing knees forward
Push kick round kick
Clinch knees

Partner glove work: (k block)
Block low rt kick, counter w/ high round kick, cross hook rt leg kick

Block body kick, counter w/ rt leg kick, hook cross, left body kick.

Power out- 10 each
Jab cross
Jab cross hook
Jab cross hook , high rt round kick (k block)

20 burpies

wrestling class- Andrey Brenner

warm ups and stretching.
-lunge drill 1- stepping in guard position back straight hips forward.
-lunge drill 2- kick step in guard position
-partner lunge drill 3- jab lunge step in guard position, head on chest back straight, when shoulder touches wrap left arm around body.
-partner lunge drill 4- add body lock and lift
-partner lunge drill 5- add practice step around opponent leg, push with ear and take down, leg switch to avoid guard and half guard.
-partner pummeling
-pummeling with resistance keeping tight grip, winning body lock
-clinch pummeling-inside to neck
-clinch pummeling with resistance-elbows tight to prevent clinch
-partner stepping drill 1: step behind opponent leg, head touching chest left and right side.
-partner stepping drill 2: drill 1 with resistance
-half clinch drill- pull head into head lock (football cradle)
-half clinch drill 2- guy resists a head pull, use figure 8 elbow or hook punch

Mixed martial arts appears to be a male dominated sport, yet the number of women who are becoming part of the MMA community is continually growing. There are many female MMA fighters (including Megumi Fujii and Gina Carano), who follow the same rigorous regimens as their male counterparts. These inspiring ladies have broken open the doors to what used to be the “boy’s club” of MMA. They use the same techniques, MMA equipment, and exercises that any fighter would use, regardless of sex. MMA training has the ability to help women stay fit and safe while participating in a competitive and exhilarating sport.

A MMA workout may sound intimidating. However, this doesn’t mean that with the right frame of mind that the average Jane can’t use this workout to her advantage. MMA workouts train the whole body as one unit, which is a great way to keep the body moving and in shape. A normal training session can include cardio sprints, jumping jacks, and accelerated core workouts. The training of a fighter is a daily endeavor and requires more dedication than infrequent visits to the gym. Whether you are a beginner to regular exercise, or supplementing your routine, these exercises certainly pack a punch.

Self-defense training is a great way to exercise while increasing your resiliency at the same time. Mixed martial arts teaches techniques and simulated fight training which is best done with the right MMA gear like MMA training gloves in order to avoid injury. With these techniques under your belt, any woman can train like a fighter.