2x 3 min. speed intensity pad work:
drilling: 1 and 1
1. front kick catch:
a. catch and yank, take back, lift and dump (expends a lot of energy).
b. catch and yank, take back, lift and sweep foot (less energy).
c. catch leg and lift.
d. pull in, slam shoulder to body for double leg take down.

2. Round kick catch:
a. catch, punch chest/sweep leg
b. palm block catch and yank/sweep.

3. Four hooks clinch drill-
-cover 4 punches/hooks into clinch, wrap arm and knee tap.

Strength condition: Pyramid 10. abs and push ups.

Tai Chi Class:

warm up of joints and basic stretches
Long form 2x
Straight sword 2x
Sword Basics:
-figure 8
-uppercut
-combined figure 8 and uppercut
-walk forward upper cuts (step log to gain distance)
-walk backward upper cuts.
2 sword form details- cut to knee, back step cut to neck.

Saber form 2x

1 hour push hands:
-Lead/follow circles: wrist, elbow, shoulder partner work.
-Waist loosening: brush knee and wave hands partner work.
-Fixed step freestyle
-moving step freestyle.

1/12/2012 San shou with Edward Lawrence
Running drills- side, back, and karoke.
Hopping drill- front/back, switch lunges, forward check kicks, backward check kicks.
Jump knee
Sprints
Shadow box: punch, kick, throws.

2 three minute fast and hard pad work:
Hooks,jab-cross, uppercuts, low hooks, low kicks, high kicks, double body kick, push kick-round kick. Take down: double and single leg variations.

4 three minute rounds of technique sparring.
what worked: punch and body lift, sweep leg. punch or kick and single/double leg.
what didnt work as well: knee taps and major hip throws were less successful.

Shuai jiao: review what worked or failed in technique sparring-
1. Knee taps.
2. Step back head control and under arm throw vs. a double leg.
3. Neck throw.
4. Snake down throw. Sweep leg and single leg turn variation.
5. Weave under arm throw.

Burn out: 20 each-
Squats,
V ups,
T push up,
Squat kicks,
Leg lift,
Hindu push up,
Burpies,
Russian twist,
Plank variations: elbow to push up planks.

Saturday Jan. 14
Warm ups:
Head circles
Stretch up over head fingers clasped
Alternate direction waist/arm circles
Wing arm stretch to open chest and arms.
Circle arm backward- single arm.
Circle waist
Swing arms Body hitting- dantien, kidnets, chest, back, deltoid, shoulder, legs,arms.
Circle knees
Circle ankles
Circle wrists for anti-qina
Bow stance
Drop stance

Form training

Tui shou:
4 corner= two joints control.
Two joints and 3 lesson:
3 joints of fingers.
3 hand joints: fingers, hand, wrist.
3 of arm: wrist, elbow, shoulder.
3 of leg: ankle, knee, hip.
3 section of body: foot, hip, head.
Control any 2 joints, it is the martial essence to 4 corners tui shou.

Tui shou stance/stepping-
1. small stance: self defense and moving step push hands.
2. large stance: good for fixed step push hands.
3. Stepping: when opponent comes in and attacks (yang) step back (yin) and then counter attack (yang).

Walking forward and back ward:
Two attacks and two defense.
Small circle and big circle.
Attacks are small circle and square.
Defense is big circle and angular.

12 planes and coiling: 2 and 3 dimensional: forward, back, left, right, up, down, centered, coil clockwise, coil counterclockwise, high, middle, low.
Front back stepping with coiling.
Defense is small, offense is big to make opponent big.
Up and down- countering big circle. when caught in a high positing press opponent elbow and shoulder (Fair maiden plays shuttles)

Fixed step:
Small circle big circle 4 corners.

Plans are nothing, planning is everything.- Eisenhower

for 4 corners applications:
1.when you have opponents hands high- step behind and apply ward off left or right.
2. Qi-na opponents hand in tui shou with Tigers mouth and step behind/shoulder pung.

Jan. 17 and Jan. 19:USWA- Dave, Marty, Alan, Matt, Lawrence, etc.
usual running warm up- running, high knees, ankle kicks, sideways, backwards, karoke step, jump knees, quick sprints, quick sprint timed punches.
1. in out step drill into 4 lunges, into forward step punching.
2. shadow box, kick, and shuai chiao. works kicks into punches, punches into kicks.

2 rounds each of pad work: speed theme. 4 punches in-out.

kick drills- up and down floor over and over on kick shield (20 minutes)
1. forward front push kick
2. chinese round kick
3. chinese side kick
4. combine them: push kick,round kick. round kick, side kick. etc.

shuai chiao combat drills:switch partners.
1. kick catch- yank and turn with back step.
2. add jab cross (to gloves) kick- other guy kick catches and throws.
change legs, rhythm, speed. etc.
3. round kick catch, push chest and sweep.

strength:
95# barbell: deadlifts, Bear complex, squats.

Kettlebells: 2 x 35#
squats, swings, push ups, sumo dip high pulls, thrusters, over hed press.

Body:
back bends
neck bridges
push ups
pistols

*Jujitsu rolling with alan to work on ground skills and grappling.

Q: how many fights did you end up doing over the span of your fight career and what was your fight record?
A: As far as my full contact fight career goes, which I count as kickboxing, sanda and lei tai my record is 20-2. I have also competed in some boxing and grappling events which were fun as well as a few light contact events which I didn’t like so much.
I also received gold and silver medals in push hand events and trained students who have also received gold and silver in push hands.

Q: Name any championship titles you might have:
A: I was the 2002,2003,2004,2005,and 2007 USCKF International champion for full contact lei tai which we know includes punches, kicks, knees , elbows and throws/takedowns as well as the added factor of fighting on the lei tai platform itself which has no ropes. In addition I was the 2003 USCKF world champion for the first USCKF WORLD CHAMPIONSHIP which was held in Sao Paulo Brazil.

Q: How much had tai chi and push hands help lei tai?
Push hands helped me tremendously on the lei tai. When you’re dealing with big guys who are trying to knock you unconscious it’s great to be able to move them off balance so they can’t launch their potentially devastating attacks. Someone who is off balance needs to first regain balance before they can think about hurting you. Also there is no way I would have been able to move any of those guys who were always heavier than me if I didn’t practice push hands. Ever try pushing an over 200 lb weight that has arms and legs and doesn’t want you to move it an inch as it’s trying to knock you out while you do so?

Q: What was your strategy for push hands events?
A: In push hands events I always used to focus on remaining calm and keeping my root. I love how the two person training in tai chi helps you to retrain your nervous system to remain calm with another person all up in your space. I knew if I kept a good structure and root and could absorb some of their force then eventually I could redirect it and move them off balance.

Q: What is your current training like these days now as a retired fighter? What kinds of training are you currently doing?
Actually I am planning with a coach and possibly a local fight team to come out of retirement. I am getting the itch to compete again. I love how it pushes us artists to constantly improve ourselves and enjoy taking a lot of the theory out of books and minds and putting it to use in the actual field so to speak which I believe is the ring. I think competition is one of the only ways for the martial aspect of these arts to effectively survive in today’s age. Without the need to defend our lives with our bare hands like times past, we need to search out people and events that allow us to keep the martial side of these arts alive and not always just talk about theory. Win or lose I believe its good for the artist and the art and I look at my fights as just another part of my training.

Q: How did you mentally prepare for fighting on the Lei Tai? I believe the strong mind body connection provided by the internal martial arts really help one to develop focus and intention that carries over into a fight, whether real-world or full contact competition. The same way our forms and standing meditations like I-chuan help us develop a calm and focused mind and body during the most stressful positions, so too can we does this during the stressful and sometimes chaotic experience of a fight with another person.

Q: With the explosion of the UFC and MMA, what do you think might be lacking with the amount of fighters rushing in to fighting in the cage? I believe a lot of these guys are to be respected for their heart and dedication to training in preparation for these events. Not to mention the fact that they are willing to do something that the majority of martial art “experts” and “masters” would never dare do, which is try to test their techniques in an as close to real situation as you can get legally, with everyone watching, with no excuses. That being said I know for a fact that a lot of the guys who succeed for as long periods of time are the ones who have that extra unseen, unmeasured dimension to them. Possibly they gained it through some form of classical martial arts or even yoga, but the fact remains that it separates them and puts them on another level that just going to an mma gym and doing some cookie cutter sytle training will never put you on no matter how many hours you spend or how fast or hard you train it. That’s what I like to call the unseen, immeasurable factor that a fighter can use the internal martial arts to develop, allowing him to gain an advantage in a world being flooded with a lot of new and excellent mma talents.

Q: Do you see any advantages that MMA guys are doing in their training these days (like kettle bells, conditioning circuits, cross training) that might have helped you in your fight events?
Definitely, I respect the MMA guys for their dedication and training ethics as I said before, but the other thing I love about them is their approach to training. They train what works and what has been proven effective. They also take their theories into the ring through competition and sparring very frequently to “test” it out and return back to the lab with the results. This provides them and their coaches with all the data needed to constantly improve their training programs and find which techniques the fighter can actually find success with in a real situation. That’s what I always tried to do and am still doing to develop as a martial artist. No doubt I wish I knew some things back then that I know now with regards to training. Actually there is a video floating around of my first full contact fight in which I remember not even training with a heavy bag or knowing the first thing about preparing for a fight.

Somehow I won but all I really did at in those times were empty hand forms, hold stances and play with push hands. I would have really brought myself to a higher level of performance had I cross trained more. Focusing on the internal doesn’t mean neglecting the physical body which is an important tool in a fighter’s arsenal. Think about a grade a sniper with a broken, rusty bent up rifle. I don’t care what he has as far as skills or knowledge, you’re not going to see it because his tool would be holding him back. That being said I sometimes wonder how I had so much success with such little science behind my training programs. It just goes to show you that you can always improve.

Q: What were some of the techniques you used on injuries when you trained for Lei Tai or after fighting? I would always spend an insane amount of time on stretching and would do I-chuan and different breathing techniques as well as tendon exchange.

Q: Are you currently coaching any fighters? If yes, what are you doing differently than how you were taught? Actually as of now I have no fighters to train. I just started focusing on myself and improving my fighting to be able to compete at a higher level. I have a coach and am looking to maybe settle in at a gym with some guys who don’t mind rolling around or sparring.

Q: any final thoughts on the 3 internals (tai chi, pakua, hsingyi) as effective martial arts in modern times, any additional things you would like to share or add?
I think that the internal arts can be very effective in any full contact forum. People need to just take it as serious as most mma fighters take their training. This means preparing the body for what it will face in the ring, finding strong partners to practice with in tough sparring, similar to your fight, and last but not least we should take some of the techniques from our styles and actually practice them on the pads for many repetitions, round after round if we expect them to work. You see the muay thai and boxing guys do it, as well as the mma guys and it gives results. So how can we expect something to work if we don’t take it as serious as everyone else?
Sorry it took so long, been busy getting back into training. Maybe I will look to fight again soon.

7/26
warm up circuit:
1.weighted belt- whip: part horse mane/single whip
2.weighted bag catching for grip strength
bricks: 4 postures:
1. feet shoulder width aprts arms out twist arms with brick.
2. feet together with half squat- arms in front and up/down wrist with brick
3. feet on line in lunge- hook hands to face/hook hand to back up/down with brick.
4. feet together arms in front twist brick.
Staff/pole-
1.body rotate and twist with sampson stretch up abd opening shoulders.

Kick shield 2x rounds: jab, cross, jab-cross, 4 punches, push kicks, round kick combos.

Focus mitts 2 x rounds: counter the attack.
1. mitt striking +single leg take down/ankle pick.
2. mitt striking with double leg or leg/waist throw.

Technique training from under over pummel/tie-up
1. elbow raise- steal step- hip throw
2. elbow raise- steal step- hip raise
3. elbow raise- steal step- single leg sweep
4. elbow raise- steal step- double leg sweep
5. elbow raise- -reverse steal step- chest press/lower hip press- step across leg sweep
6. elbow raise- -reverse steal step- chest press/lower hip press- lead leg reap ( pakua dragon)

burn out:
2x rounds: bag round/techniques shadow box.

7/17
shadow box warm up 2x
pummeling drills

solo line drills- technique review
1. jab counter sweep
2. jab cross- double leg shoot
3. kick catch sweep
4. single leg- steal step sweep
5. major hip throw feet together
6. major hip throw with leg stretch (one leg)

techniques from resisting opponent in clinch:
1. leg sweeps with using shoulder as leverage
2. leg sweep to fall on opponent
3. move opponent and belt crack throw
4. neck throw variation.

padwork and practice throws with mitt holder resisting.

bag work and body exercise/throw shadow box:
single leg, double leg, sweeps, neck throws, etc.

Shuai chiao nick masi

Jab counters-
Jab- parry , arm on should, step sweep
Both sides, jab or cross.

Jab parry- double leg, scoop knees, shoulder in hip.

Jab parry- double leg with dump

Jab parry- arm around body and leg, over shoulder dump.

Counter to dump is press foot below knee.

Jab parry- back knee tap (hsingyi knee split)

Stealing step version of last.

5/5
Warm up running etc. Striking and circling- level change/shoot drill.
Add:
1. Single leg turn and bow off circling and striking

2. Ankle pick/ forearm to hip throw off circling and striking

3. Kick catch w/neck mop- shuffle step sweep leg off circling and
punching.

4. From punching – catch both arms and neck/ body control turn 180
bend knees lift opponet from back throw.

Technique drilling rounds:

gloves as focus mitt: moving around for a round. Switch off 3 each.
Sample:

#1 from last week: dealing with jab counter attack
Jab- cross- jab: mitt holder jabs: counter jab w/parry/slip , arm on
shoulder, step sweep.

#2 – off a kick, counter
Kick cover-cross-hook cross, mitt guy: counter cross. parry strike-
level change/shoot,double leg.

#3- cover a swarm of hooks and counter
Cover 3 hooks- counter jab-cross, nitt holder jabs. parry strike-
double leg with dump.

other than that i liked the intensity of the drills we did. i want to
continue the heavy bag/dummy circuit at the end try to work 2 or 3 at
2 minutes each. I’ll bring my mouth piece, i should start getting used
to head gear too.

we can start adding focus mitt work. basically have me hit pads, and
you hitting me back with pads and kicks (use 70% power), and working
on some of the counters from week #1 and #2.
make me cover and move, but tag me if I’m dropping my guard!

5/15
Training with Nick and Seth

single leg off jab theme:

Jab counters- vs. regular or south paw stance guy.

1. a. parry strike- level change/single leg, scoop knees, shoulder in
hip, bring leg high and turn opponent.

b. other variation: parry strike press on hip and ankle pick,
(similar to gao bagua houtien #1- using a low forward bow step).

2. a. parry strike- outside step (similar to taiji- ‘part horse mane’
low outside step) lift from knee and waist.- dump

b. variation from above: single leg the lead leg and inner grab
rear leg (taiji similar: snake creep down shoulder bump)

3. a. parry strike- grab lead leg and waist, lift and heel cut/reap
opponent outer foot.
b. variation of above but as a kick catch
c. variation from above but instead do a inner reap/cut off
opponent foot.

4. parry strike- arm around body and leg, over waist dump.

5. counter to a neck throw- single leg and body grab -lift and dump.

5/22
Nick and jeff
Mitt work
Take down single leg
-2nd back knee tap
-3rd single leg ankle pick

Jab cross round kick – knee seize
Leg check variation

1.Knee seize pummel
2. Steal step pulling

Pummeling
Pummeling- off 1 and 2.

5/29
Warm-up:
Shadow box w/ burpies
Stretches- shoulder, tricepts, toe touch, twist spine , arm swings.

Review:
-Single leg Bowing off straight punch
Pad work:
1. Pad work – shoot single leg bowing off jab.

Lesson:
1. Front kick catch #1
2. Front kick catch off situational sparring
3. Steal step pulling leg catch #2

Review:
-Pummeling- hand blocking throw
-Pummeling- pulling (lock arms) throw
-3-5 second clinch spar to get throw. 1n 1.

Lesson:
1.Around waist hip throw
2. Under arm hip throw

Condition out:
2 two minute: bag and heavy man.

6/7
Warmup with running stretches, push ups, sit ups

Cover best throws:
1. Single leg
2. Double leg- waist dump
3. Kick catch
4. Ankle pick
5. Neck throw

3 rounds mitt sparring with take downs

3 rpunds conditioning: heavy bag /. Heavy throw bag

6/19: tyson and nick
Warm up running and rolling.
Belt cracking
1. Twist left and right
2. Down and up
3. Lunge left and right
4. Stepping forward
5. 3 cracking stepping forward
6. 3 cracking forward, steal step, and twist

Jacket throws:
1. From grip: across the face control and sweep heel.
2. When countered, elbow control and side toss.
3. Work off jab with parry jab/ shoulder control and sweep.
4. Parry jab and ankle pick.

Conditioning: 3 rounds.
Throw dummy/heavy bag

mornings: been able to go through 5 element Xingyiquan, Baguazhang’s 8 mother palms, single and double palm changes. Yang Taijiquan- repetitions of Grasp bird tail, Brush knee, Repulse monkey, wave hands like clouds,and separate kick left and right. Along with standing of postures in all 3 systems: Xingyi’s San ti, Bagua’s Mother palms, Taiji’s Ward off and pipa.

evenings: 7/6/2011-
2 mile walk, 2 mile jog.
10 lb. dumbbell 3 sets of:
20 military press
20 punches
20 double punches
20 flys
20 lifts

Boxing drill: medicine ball punches 3 x 2 min. rounds.
1. punches with timing and footwork
2. punches with ball holder advancing and retreat on puncher.
3. 4 punch combinations.

Mittology
Building reflex for fighters to building muscle memory.
I. Basic pattern:
1. Double jab –cross-hook cross-roll/weave counter cross-hook-cross.
2. Add touch shoulder/cover face- counter cross-hook-cross
3. Add roll/weave left- counter cross hook cross.
Add either Variations:
a. Step around with counter hook cross roll/weave under rt. Hook
b. Step around with stretched jab-cross- roll/weave under.
c. Jab out
Catch four: (similar to counter punch system):
After variation that ends with roll/weave under, counter again with cross hook cross.
1. Lead Shoulder touch- counter cross hook cross.
2. Body touch- counter uppercut cross hook.
3. Lead shoulder touch- cross hook cross.
4. Rear shoulder touch- cross hook cross.
Roll under left and repeat entire set.

Basic looks like this: (32 punches)
Basic (30 punches)

jab (or double jab),cross, hook, cross,
-weave/roll-cross hook cross,
-shoulder cover -cross hook cross,
-weave roll-cross hook cross,
–step around- long jab cross-roll cross-hook-cross,
-shoulder cover right-cross hook cross,
-cover left body uppercut cross hook,
-cover rt. –cross hook cross,
-cover left cross hook cross, roll and repeat!

II. Base Pattern drill (meat and potatoes)

1. double l. hook(shovel/horizontal)- cross
Add rt. Upper cut – cross-hook-cross.

Triple jab/cross and counter with Base pattern
1. slip 3 jabs
2. Base pattern
3. Weave 2 hooks
4. Base pattern
5. Repeat.

III. Footwork:
a. Establishing balance and proper stance.
b. Moving forward, back, left to right.
c. Pivots- inside, outside, changing range.

1. Balance: Stance like about to run.
2. Stepping in directions drill.
3. Pivots- left, right with mini duck.
4. Cuban angle-cross, hook, cross.
5. Being pressed: sandeep step drill and 3 counters.
Center ball drill: Cuban small circle.
1. Jab out stepping (left) sandeep stepping right.
2. Skedaddle- forward, back, left, right step hopping.
3. Crawl: Mayweather technique-crawl forward and back. Left right.
4. Walk off/shake: walk off line of attack- small step back and angle off hop.
5. Cuban pivot and small circle: moving up and back (in-out) and pivot then small circle.

IV. Progressive:
R/L Body shot- Defend and counter: uppercut/double left hook-cross-hook-cross
1. Cross- cover 2 body shots- counter rt. Uppercut- 2 left hook cross hook cross roll/weave-repeat.
2. Cross- rt. Hook-left hook-add base pattern.
3. “high low” : cross- cover rt.hook and body shot- cross hook cross. Both Covers will be with left hand.
4. “Triple left hook right hand roll”- cross- 3 left hooks- cross- roll/weave.

warm up:
shadow box
rt. kick- left kick spin drill

glove work: partner train jab and really go for it. other guy good form and stance work,
lateral step and load up, “invisible step” . inch parry, inch step.
dont lean back and be afraid, ready to go forward. shell up in the pocket.

set 1:
parry jab and counter jab
parry jab and counter jab and rt. body hook

set 2:
lateral step opponent jab and counter rt. body hook
lateral step opponent jab and counter rt. body hook, left head hook

100 speed jab cross.

focus mitt drills:
speed:
double jab cross
jab-lead hook-cross
slip jab cross hook (weight on front leg)
slip jab cross hook, slip cross, hook cross hook.
lead hooks
rear cross

thai pads:
10 rt. kicks
10 left kicks
10 speed kicks left
10 speed kicks rt.

10 rt. high kicks
10 left high kicks
10 speed kicks left
10 speed kicks rt.

hit conditioning:
be able to take punishment to body, leg… and move forward.

medicine ball to body
medicine ball to body eyes closes

kick to rt. leg outside
inside rt. leg
kick outside left leg
kick inside left leg

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.

We did class as we normally did with going through the 37 CMC form twice and covering standing as usual but this time instead of an whole hour of training without talking, he spoke about some of the standing postures to some beginners who showed up.

He wanted everyone to know that there were 5 very good postures they could work on at home.

1. Wu ji standing
2. Ward off left- one hand up (left taiji gong bu)
3. Ward off right – both hands up (right taiji gong bu)
4. Lift hands “T’i shou”
5. Play pipa

David shared many insights to these postures as ‘qi building’ in nature, and master masters emphasize this greatly for ‘gong fu’. David also discussed Cheng Man Ching’s 3 fearlessness- fear of loss, fear of pain, etc.. We worked on those postures and discussed some breath counting to help deal with standing boredom. He recommends a minimum of 20 breathes per standing posture.

We followed-up with 3 rounds of first section and some Tui shou.

taijiquan: 37 form 2x
Standing: 5 postures wu ji, ward off left, ward off right, lift hand, pipa
first section: 3x.

kids class:
stretching
punches, stance/guard work
throws- leg sweep, hip toss.

Evening:
400 m run
stretching
Agility ladder- 12 drills.
sprint 10 x

Aug. Friday 13
morning (rained in from outside training)
wing chun 3 forms- sin nim tao, chum kiu, and bil ji.- review sections

Evening:
Muay thai- Pre-combat drills at combat rhythm and speed
gloves and shin guards day-
(other person will cover up or use gloves as focus mitts.)
1. block any kick, return any 3 punches
2. block any kick, return any 3 punches and rt kick to leg
3. block any kick, return any 3 punches, block kick to body (same leg kicks 2x-partner)
4. step in block kick method, return cross and body hook
5. step in block kick method, return cross and body hook add rt. kick to leg (torque step)
6. kick catch/kick counter: catch kick at hip and return low kick sweep. (partner arm lock method)
-10 x left side
-10 x right side
7. block any kick, return any 3 punches, kick catch counter kick or throw and return leg kick (same leg kicks 2x-partner)
100 punches
8. 10 hard kicks to thigh
9. 10 kick blocks return kicks
-left side
-right side
10. strength condition-
10 push up
10 hard cross
10 push up
10 hard lead hook
50 jab cross

Aug 12
morning (rained in from outside training)
wing chun 3 forms- sin nim tao, chum kiu, and bil ji.- review sections

evening
cross fit:
3x for time
15 Hang Power Cleans
25 Burpees

1 mile run

Boxing weight lifting- 4 rounds of 10 (25 lb.)
bent over single arm rows
bench press

AB Bench-
50 sit ups

Boxing/Muay Thai: 3lb hand weights-
jogging with punching
step and punching shadow box rows
stepping, bob, weave, pivot, angle
thai beat stepping row
thai defense stepping
punch stepping
mirror boxing
flys
push press
front lift
double punch outs
other.

Aug. 11- Wed.
Boxing punching
Hsingyi 5 elements strong and power
Pakua- kicks for combat and circle, hsingyi element/animal 3x and circle.

Aug. 10- Tuesday
morning
Boxing- stepping and punch; ‘speed x mass’ with jab, cross, uppercut, body punches.
Hsing yi- 5 elements and Horse,
Pa-kua: low sanke step with old 8 palms.
Tai Chi: Yang Long form 1st section.

evening:
12 rounds thai pads- 2 min work 30 sec rest.
-even numbered punches 2,4,6,8,10, right kick
-odd numbered punches 1,3,5,7,9, left kicks
-double round kicks
-push kick-round kick

Aug. 9 Monday
morning:
Hip exercises, stretching
Hsingyi- 5 elements w/ mass x speed
Pa-kua- single palm form from Sunday
Taijiquan- CMC 37 short form.

evening-
Rest: suana/stream room.

Aug. 8, Sunday
morning
Pa-kua training Day-
Warm ups 1-14
Stretching set
pa-kua shuai chiao
pa-kua stance form 1-8
Palm training:
1. du chang (4)
2. dragon back (2)
3. throwing palm
4. slap palm
5. lift palm
6. swallow penetrate forest
7. scoop moon from bottom of sea (high and low)
8. penetrate palm
9. embrace moon at chest

single palms- standing 8x, and on circle 8x
1. fan chang
2. standard change
3. standard change with flower under leaf
4. standard change with flower under leaf and tien fan chang
5. tien fang chang
6. Lion
7. unicorn

Forms section

focus mitts/shadow box lines:
2x jab cross
2x jab cross hook
2x jab cross hook cross

mediation and lung exercises
closing-
patting massage, tan tien breathing

Evening:
4 mile run with boxing drills.

WOD – 2 Rounds For Time:

25 KB Suitcase Deadlift
25 Pull-ups
25 Box Jumps
25 DB Thrusters (30#/20#/arm)
25 Push-ups
25 DB Push Press (30#/20#/arm)
25 Walking Lunge Steps (L leg + R leg = 1 rep)
25 Wall Balls (20#/14#)
25 Burpees

post Crossfit: Boxing lines
stance and foot work basics:
step jab cross
step rt. kick
step jab cross rt kick
step jab cross rt kick left kick
back and fourth stepping
hands at temple blasting and stepping.
mirror boxing

Plyometric Boxing 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

Boxers stretching
1. sitting: leg pull or single leg front stretch
2, sitting- front legs front stretch or abdomen bending
3. leg split and bending
4. bridge from sitting position
5. cross leg hip twist-
6. upper body push up- or ‘up dog’
7. bow
8. vertical leg twist
9. plow
10. bridge from lying position
11. partner front leg stretch (on partner shoulder)
12. side stretch (side kick on partner shoulder)

Aug 6th-
morning
hsingyi kicks

pa-kua freestyle combat form
taijiquan- wu style slow
sitting meditation

Aug 5th- Thursday
morning
santi
hsingyi-kicking: 5 elements- pi, beng, tsuan, pao, heng.
pakua- circle and attack- kick and punch combos
tai chi- short form
standing gong

evening
boxing- two minute work rounds 45 sec rest.
warm-up- 3 rounds shadowbox
focus mitts- 3 rounds freestyle on focus mitts
-jab cross hook cross hook cross explosive drill

warm up sparring rounds- covering drills
-jab cross
-jab cross hook
-jab cross hook hook
sparring rounds- 6-8 rounds

Aug. 4th
morning-
hsingyi- torso articulation
pa-kua- single palm changes, double palm changes
taiji- Yang short form
standing gong.

evening-
Boxing-
focus mitts-
1. freestyle
2. body shot upper cuts
3. power strikes
10 x each:
cross
jab
jab-cross
hook cross
jab cross hook
cross-hook-cross

Tuesday Aug 3.
morning
Tai Chi warm-ups
Hsingyi chuan- speed x mass 5 elements!
pakuachang- circling and attack (kicks and palm/punches, or palm/punches and kicks)
Yang Tai Chi long form
Buddhist Meditation

evening
30min. warm-up and basic punching drills….
running, high knees, butt kicks, side ways, backward, bear crawls, t- push ups, hindu push ups. twisters, up twists, cherry pickers, lunges, jump lunges, tuck jumps,
-Step drill forward with cross
-side step with jab, double jab triple jab
-change directions 10x
-jab cross hook
-long upper cuts
-hooks
-slips
-level change
-jab cross hook rt. push kick
-partner hold kick drill- pivot and turn (arm, hip, knee, foot)
Kick shield-
2 min. rt leg power
2 min. left leg power-
partner drills-
1. shield vs kick- counter with cross-hook-cross and any 2 kicks
2. jab and double neck tie- 3 knees, head control and Barbara gordon kick to head.

Monday Aug 2-
Morning
Huashan Crane Qigong
Taoist hsingyi- 5 elements
Pakua circle changing.
56 Chen taijiquan competition form.
meditation.

evening
Crossfit:
WOD – 5 Round for time:

400m Run
20 Single Arm KB Thrusters
20 Box Jumps

Sunday Aug. 1-
3 mile run.
Tai Chi

Teach kids class- 2 hour.

Friday July 30
morning:
Tai chi:
warm-ups
Wu Style Long form

Afternoon:
Muay Thai/Boxing:
running, hopping, skip, push ups,
Drilling punches:
jab-cross
hooks
upper cuts
running, sideways in, sideways out.

partner drills- gloves and shin guards. (3 n 3)
1. receive rt kick to left thigh, return with 3. (any 3, punches,kicks- round/push).
2. receive rt kick to left thigh, return with 3, take any two (partner does- jab-cross, jab- rt. kick, left kick-cross, etc).
3. block rt.kick and any round kick to any 4 side- left thigh or leftbody, rt. thigh, rt. body.
4. block rt. kick, return kick, opponent counter kick, any 3. (any 3, punches,kicks- round/push).
5. kick catch- move toward the side. left and right sides.
6. brush knee opponent left push kick- return with cross.
7. brush knee opponent left push kick- return with low sweep kick.
8. brush knee opponent left push kick- return with cross or low sweep kick.
100 jab cross
25 left kick
25 rt. kick

2 min. circle and power rt. round kick
10 hard rt. round kick
2 min. circle and power left switch round kick
10 hard left kicks

30 push ups
30 v-ups
30 jump squats

July 29
morning
washing walking breathing
Tai chi- Yang style.
-warm up set,
-standing set,
-qigong set,
-basics- brush knee, wave hands, repulse.
-closing.

afternoon
Crossfit:
jump rope 5 min.
10 hindu push ups
15 pull ups
25 double unders
25 sit ups
10 dislocates
sampson stretch
WOD: (modified)
50 Thrusters (45#)
50 SDHP

Teach kids class.

July 28
Morning
qigong breathing/washing walk
Hsingyi- 5 elements
Pakua- single palm changes
Taijiquan- Lines- brush knee, part horse, cloud hands, repel monkey.
sitting meditation.

evening:
Boxing with Derek Sierra:
shadow box 3 rounds. 3 min. work 1 min.rest.
focus mitts:
3 min. work 1 minute rest
1. freestyle round
2. jab, lead hook, cross, defend counter.
3. jab lead hook, duck (rt. hook), hook- cross, defend.
4. cover body shot and uppercut. left and right side.

Strength exercises:
plank
v-up
plank
jackknife
plank
opposite elbow/knee jackknife
plank
leg lift
plank
sit up
plank
up elbow- down elbow-push up plank
plank
half sit leg circle 10x both direction
plank
circle low sit ups both directions
plank
low plank push ups

Sunday-July 25
morning- Tai Chi form and Push hands.

evening
5 mile running with shadow boxing

July 26-
morning
Hsingyi- 5 elements
Pa-kua- single palm changes 1-8
Taijiquan form
Qigong

Evening
Cross fit:
4 rounds for time:
100 jump rope,
20 push ups,
20 ball slams.

July 27
morning:
Shadow boxing- punches knees
Pa-kua- yin-yang change and shadow boxing punches, kicks, knees.
Hsingyi lines- 5 elements
Taijiquan- Long form.
Meditation: pranayama, concentration drill, lung exercises.

Evening:
5 Rounds for time:
800m run
30 KB Swings (2 poods)
30 Pullups