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Aloha! Taijiquan and Baguazhang training in Honolulu Hawaii. Mahalo!

September 2, 2011 on 2:21 pm | In Tai Chi Chaun/Taijiquan | No Comments

Saturday is always one of my best training days since I normally do not have to deal with the career job. On Saturday August 27, 2011 I had the great fortune of having the opportunity to participate in some Taijiquan and Baguazhang park classes in Honolulu Hawaii. Before my trip, I corresponded with Chip Ellis whom I had seen his website many years previously since Tung family and Chip were both in Hawaii. I was always interested in the fast forms of Taijiquan since my 1996 visit to Shanghai were we met Dr. Li Li, a disciple of Ma Yeuh Liang and his class at Olympic park performing Wu’s fast form. I had purchased some of the Tung family demonstration videos from Alex Dong and had watched several of the forms before. According to Chip, Tung (or Dong) family studied with both Yang Cheng Fu and Hao Wei Zheng lineage. Tung Yieh Jie collaborated with Yang Chen Fu to put together a Fast form based on Yang’s combative knowledge, but was not completed since Yang Chen Fu’s premature death. Tung Yieh Jie also created his own second fast form based on his own knowledge, so the Tung family teaches 2 fast forms. According to Chip, the Tung family practices 4 forms: the “Slow form” or Yang long form for soft and smooth energy, the Tung family fast form and the Yang Fast form are for fajin training, and lastly the “Hard form” or Hao Taijiquan long form for cultivation of a “kai he” opening and closing using a solid, and stable energy much different than the way the Yang Long form is taught.

So my first place of visiting was ‘Magic Island’ in Waikiki that was next to the same boat docks where Gilligan’s ship “The Minnow” took off for that famous “3 hour tour”, and the beach where I went surfing. The park had four groups practicing at 7 am. One group was doing 24 form, another some Taiji sword, 3rd was a very large Japanese group doing some kind of Qigong, and last was Tung Hu Ling’s group of about 12 people. I was able to join in the Yang Long form in which there were some slight differences in a few movements, mainly the starting part of “Fist under Elbow,” the ‘fa jing’ in the kicking section, and some other sections, but not too far off from Fu Zhong Wen’s Long form variation I normally practice. Their timing was a bit slower so I got a good leg burning as the form went about 30+ minutes. I then watched and took some pictures and clips as seen here of the Tung fast set and Yang fast set. Tung’s son was very playful and demonstrated his form as well.

Chip then took me over to a Bagua class over at the other side of Waikiki near Diamond head called Kapiolani park. There was an archery field there and another but small Japanese group doing Qigong of some sort. We practiced some Yin Style bagua circling a huge tree and worked 8 various changes with his wife Xiu Zhang from Shangdong Provincial team. She is ranked 7th Duan with Chinese wushu association and knew many of my teachers. Afterward they asked me to demonstrate a form, so I showed what I remembered of a Cheng Bagua form He Weiqi had me learn. As they continued with their training in Bagua sword, Chip and I worked on the Yang sword form and chip showed me some details from the original form that are not in the more common public Yang sword form and its application. Afterward, Chip took us to his beautiful home overlooking the island.

Tai Chi fighter: Patrick Brady interview

from Pat: its just my comments. i am not an expert or anything nor do i claim to be a remarkable fighter. I was blessed enough to have fun fighting and practicing and am happy to teach whatever i can.

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.

shuai chiao 8-16-2011

August 17, 2011 on 3:01 am | In Uncategorized | No Comments

-jogging
-shadow throw/kick- same hand grabs and kicks, step to angles (belt cracking).
-sand bag throwing and moving, circling, around circle.
-pyramid: front shoulder throw/leg sweep-10,9,8,7 etc.
floor lying side stretch 1- knee to floor , twist neck looking back.
2- twist with foot grab.
-walking scale slow and balanced
-walking scale more aggressive throw
solo form:
brush knee variation
-tai chi shuai chiao walking variation
-elbow yank/upper cut stepping
-steal step to foot reach in bow step

-falling warm-up.

partner training- grip yanking and controlling (i go for round, other goes for round) 2x
-technique work on two throws: front shoulder grab/leg sweep griping sleeve and collar) and steal step with the same grip throw. combine them together.
-spar other guy with the two throws. 2x.

Interview with Alex Shpigel: Full Contact Champion and Acupuncture Doctor

August 13, 2011 on 12:32 pm | In Fighting: San Shou/Sanda/Shuai Chiao, TCM, Massage and Dietary therapy | No Comments

It was around 1994 and I was just beginning to get involved in competitive martial arts as a Tai chi forms and push hands player. It was at a Koushu tournament in Baltimore Maryland, where I first saw Full contact Kung fu guys fighting on a raised platform called a Lei Tai. It was very new and it wasn’t until about 15 years later I had the courage to go on and fight on it. There was a team that captured my attention from my home town San Diego. They were the Hsingyi team coached by Sifu Mike Patterson and they were a very strong team winning many championships. Having had a coach that taught all three internal arts of Tai chi chuan, Pakuachang, and Hsingyi chuan, I had never actually seen theses martial arts used in actual tournament or street fighting. It was quite impressive to watch some of these fighters successfully take these classical styles and adapt them to modern competition . I spoke with Sifu Mike Patterson and he gave me some direction about fighting and suggested to learn Traditional Chinese medicine (TCM) . Alex Shpigel was a multiple time Lei Tai heavy weight champion and also got his Masters of TCM at Pacific College of Chinese Medicine. It was around 2007 that I took a trip to San Diego to go to an open house at Pacific College of TCM. I met, trained some Hsingyi, and visited Alex at his clinic in downtown San Diego at that time. We recently reconnected via Facebook where I asked him a few questions:

Q: Alex, how many fights did you end up doing over the span of your fight career and what was your fight record?

A: I fought in 7 tournaments, one of those being the world championships. I don’t remember exactly because these tournaments started with a group of fighters in the same weight and they were paired off against each other until the 2 remaining fighters were matched against each other in the last round. If I remember correctly, I had around 13 or 14 fights. I stopped fighting in 2000 with an un-defeated record.

Q: Name any championship titles you might have:

A:I was the 1995 west coast champ, 1995 and 1999 nationals champ, 1996/1998/2000 International champ and 1996 world champ.

Q: what was it like doing Lei Tai in Taiwan?

A: It was pretty amazing to go to Taiwan and represent the US. It was a bit different than before because it was not only my school brothers but also everyone from the US and the camaraderie was great. I met a lot of really good and talented people and was lucky to be able to compete along side them. It was in a stadium, so much different than the hotel hall in Maryland with a bigger crowd. What I still remember were guys from other countries I had fought before who were not there send their wishes through other fighters and judges who came from their country. It was a bit intimidating being in another country but once the fights started, all that went out the window. A major difference was that here in the US, all the fights were in one day so the injuries and aches really didn’t have time to set in. In Taiwan, the fights were spread over 4 days so getting up every morning was a challenge.

Q: How were you able to balance training as a fighter and going to Pacific College for TCM?

A: It was an easy mix. My teacher Mike Patterson was a great tui na practitioner, his teacher Hsu Hung-Chi (from what I have heard and read) was an amazing tui na practitioner and herbalist and his teacher Hung I-Hsiang was an acupuncturist, herbalist and tui na practitioner. So the combination of being a martial artist and healer has a long tradition. I would train in the morning, then go to class and clinic, then come back to school to either teach classes or train again, then finish up my day with studying. The problem was not as much balancing the two but staying awake in some of the classes and trying not to have a visible injury so I don’t have to explain to my clinic patients why their acupuncturist has a swollen nose or shiner.

Q: You were featured with Mike Patterson in Inside Kung Fu magazine on “Mike Patterson’s winning secrets”, where he mentioned some of the training of the Hsingyi team. In the article, Mike Patterson mentioned he had his fighters working on a steady amount of Tui shou (push hands), Rou shou (Pakua push hands), and An Shen Pao (Hsingyi partner drills). How much did the Internal arts play in developing your strategies as a fighter?

A: The Internal Arts were the only training I had ever had to that point so that was the only strategy I had. Our team consistently made a strong showing, even the new fighters, so the Internal arts played a key role to our success.

Q: What is your current training like these days now as a retired fighter? What kinds of training are you currently doing?

A: I still keep up my training, although not nearly at the level as during my fighting days. Training for a fight is one thing, but training for knowledge and longevity is another. The great thing about the Internal Arts is they are not only for fighting or their martial aspect but if you look into them, it is a way of life. The discipline and confidence will transfer into every aspect of life. The forms keep your body supple and the qi gung keeps your body healthy. I teach class here in San Diego a few days a week to a good group of students and do my own practice including forms, meditation and qi gung on a regular basis.

Q: How did you mentally prepare for fighting on the Lei Tai?

A: Everybody had his or her own way. I had my music, movies (Conan was always a favorite), and visualizations of getting up on the Lei Tai and finishing up with having my hand lifted.

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?

A: Although I really enjoy watching these competitions, the skill and endurance is amazing. However, what I think is lacking is the art. I can only speak for the students at my school and myself, but today there is very little art and tradition taught at these schools. They put out great fighters, grapplers, kick boxers but there is no substance to the actual art. Obviously from my time on the Lei Tai, I really enjoy that aspect of the martial arts but it was more of my own way to test the system that I had learned and apply the combat part of it. But now that my fighting on the platform is over, I still enjoy training for health and longevity. I know quite a bit of MMA fighters that are in their mid 20’s-30’s and are constantly injured and in pain. I treat guys in their 20s for torn ACL’s, dislocated shoulders, hyper-extended elbows. The training might be fun but not the best for the long term on the body. They are missing the yin aspect of training, that part that you keep training after your fighting and young days are over.

Q: Do you see any advantages that MMA guys are doing in their training these days (like kettlebells, conditioning circuits, cross training) that might have helped you in your fight events?

A: Absolutely!! The kettlebells would have been a great compliment to our training. I add kettlebells to my workout regimen now and see an increase in connection and power. This is like a martial art, a full body workout and can only improve your training. As for conditioning and cross training, that is something we always incorporated into our workouts.

Q: On Facebook, you share many articles on western medicine and recent studies, what kinds of western research have you found relevant to your eastern TCM training?

A: More research is going into herbs, vitamins and supplements. Also, much study is going into trying to figure out how acupuncture actually works, whether its cell, nerve, blood vessel mediated or a combination. I think looking at acupuncture through this model can be a bit dangerous though. The use of acupuncture this way and westernizing it too much so that its fundamentally a therapy used adopted to western medicine might loose the basic principles and functions of how the medicine was developed.

Q: What were some of the techniques you used on injuries when you trained for Lei Tai or after fighting?

A: EPSOM salt was a staple in my house. I would soak almost every night. I did some self massage and Shrfu Patterson was a very good tui na practitioner so he kept us pretty healthy. Also, we had different jiao’s (hit medicine) and medicated oils to help heal up quicker.

Q: Are you currently coaching any fighters? If yes, what are you doing differently than how you were taught?

A: No, between my clinic and teaching I don’t have time to coach or train any fighters.

Q: Did you have any special TCM herbal formulas, diet, or receipts in the weeks training for a fight?

A: We had several jiao’s and herbal recipes for various injuries. These were always used after training on injury’s either old or new. Yunan Pao is a great formula to take internally after any full contact to help speed up healing. As for diet…well, I was young and more resilient. I usually walk around 210 and fought at 180 so the months and weeks before the fights were pretty much salad/vegetables, chicken, rice and whey protein with water and protein bars and can I say that the protein supplements have come a LONG way in taste since then.

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?

A: I think the Internal arts are very effective fighting arts. Hsing-I has a 800-900 year history of fighting, Pa Kua and Tai Chi about 400 years I believe. It might take a little longer to learn the fundamentals, but once learned they are very effective. But for modern times of weapons and stress, I think these arts will prove to be more important in terms of health and longevity than self-defense. As I am sure you know very well, we learn the arts so we have control and not have to fight. As my teacher said many times about his skills “it is better to have and not need than need and not have”. That is what I think about these martial arts. We don’t want to fight, nobody wins…even the “winner” might walk away with the worry of injuring someone. So from this aspect, since we are training not to fight, it is the deeper and “Internal” aspects of these arts that makes them important and valuable today.

Alex Shpigel, L.Ac.
ShpigelAcupuncture.com

Chinese kung fu strength conditioning common in many sports and martial arts

August 9, 2011 on 6:47 pm | In Strength/Cross training | No Comments

Worked on the following yesterday working from solely Wushu (Chinese martial arts) strength and stretching exercises from memory:

Running 1.5 miles
20 leg raises
20 knuckle push ups
20 horse stance squats jumps
20 hindu push ups
20 v-sit ups
20 single leg squats aka pistols (10 each leg)
20 burpees (up-downs/squat thrusts without push up)
20 count back bridge
20 lunges (left and right side)
20 count bow stance hold
20 count hold Horse stance.
20 count hold Drop Stance and Toe up drop stance.
Balance stance with knee to chest.
Balance Stance with Quad stretch.
Balance Scale both sides.
Neck bridge.
Neck bridge with leg extension.
Bicycles abs
Tiger stretch (yoga up dog)
Leg swings (front and back)
Leg swings (side to side)
Elbow to Toe stretch with twisting elbow strike.
Floor stretches: straddle front, left, right, side stretches, front bend, single leg bend.
Arm stretches: shoulder (across body), triceps (overhead).
Arm circles: single arm, double arms: both directions for each.
180 Horse stance jumping.

Combat Shuai Chiao for Lei Tai Full Contact fighting-notes

July 23, 2011 on 2:34 pm | In Fighting: San Shou/Sanda/Shuai Chiao, Lei Tai training | No Comments

shuai chiao

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

Full body strength and conditioning

July 23, 2011 on 2:27 pm | In Strength/Cross training | No Comments

5 x 5 min. rounds

R1-
5 air squats and 5 hindu push ups for 5 minutes.

R2-
DB half get up and 5 one leg bent over row 10lb.

R3- 30 sec. each x3
1. DB piston- squat/military press
2. squat thrust
3. DB sumo high pull
4. DB narrow push up

R4- 10 lb. DB 30 sec. each x3
1. Lunge knee
2. DB Y-press (alternate arms)
3. DB internal/external curl 9wave hands like clouds)
4. back step ‘carry tiger to mountain’

R5- 20 lb.
1. DB prone row from push up
2. DB power clean
3. DB push press
4. last 2 min. combine all 3 into one exercise.

Abs and core workout

July 23, 2011 on 12:30 pm | In Strength/Cross training | No Comments

5x 5 minute rounds

Round 1- 1 min each
1. one leg DB squat L+R
2. DB upper cuts twist L+R
3. sit up with DB
4. windshield wipers
5. bicycle abs

Round 2
1. DB swing rt. arm
2. diagonal wood chop- twist left
3. DB swing left arm
4. diagonal swing-twist right
5. side oblique with weight (t-push up)

Round 3- 30 sec. each x2
1. power sit up
2. glute bridge right
3. leg lifts
4. glute bridege left
5. v-up

Round 4-
1. opposites supermans 2 min.
2. lateral plank 2 min.
3. straight up sit up

round 5
1. Back bend
2. navasana/sit thru/hindu push up/sit through
3. mt. climbers
4. repeat 2 and 3.

Strength and Endurance workout

July 16, 2011 on 9:32 pm | In Fighting: San Shou/Sanda/Shuai Chiao | No Comments

5×5 minute rounds

round 1- blast out at end of minute
1. air squat
2. iso squat (horse stance)
3. hands off push ups
4. back extensions
5. pop-ups- kneelin sit to stand.

round 2 – one minute each blast out toward end of minute.
1. air squat
2. squat thrust
3. push ups
4. burpee
5. lateral plank

round 3- x2 30 sec each with weight
1. lateral lunge
2. rotate overhead press
3. rotate bend over row
4. alternate upright row
5. rotating curl

round 4- 30 sec each x2 both left and right sides.w/weight.
1. dumbbell around the world
2. single arm swing
3. dumb bell high pull
4. one leg single arm row
5. diagonal press

round 5- weight
2 min.: twisting floor press l. side, rt. side
2 min. half get up l. and rt.
1 min. prone alternate dumbbell row

Fight Conditioning

July 13, 2011 on 11:15 pm | In Fighting: San Shou/Sanda/Shuai Chiao | No Comments

10 min. warm-up
1. thai elbow twist
2. side stretch
3. Catepillars
4. Capoeria step
5. squat to hand walk- push ups- hand walk-stand
6. side lunge aka drop stance step left and right
7. T-push up
8. air squat
9. dive push up
10. situp with belly up

5 x 5 min. rounds (both regular and south paw stance work)
Round 1: footwork
1. stepping: forward- back-side -side repeat
2. forward-back -side-side- w/level change
3. forward-back -side-side- shoot and pivot.
4. forward-back -side-side-sprawl
5. circling and switch
4 squat kicks and 4 knuckle push ups

Round 2: striking
1. jab cross hook, level change
2. uppecut hook, rear knee, level change
3. hook cross hook, rear kick, sprawl
4. jab cross hook, rear kick, check leg kick
5. jab, round kick, side kick, pivot back to stance.
4 squat kicks and 4 knuckle push ups.

Round 3: striking to take down
1. jab, cross, level change
2. jab cross shoot pivot
3. cross hook, shoot, slam, pivot
4. rear up elbow, horizonal elbow, uchimata
5. upercut hook sprawl
4 squat kicks and 4 knuckle push ups

Round 4: takedown to finish/groundwork bjj
1. hip escape (shrimp)
2. arm bar abs
3. kimura sit up
4. triangle abs
5. sit up hip heist
4 squat kicks and 4 knuckle push ups

Round 5: everything
1. jab cross, step off, front kick
2. standing guard pass with 2 punches
3. elbow, elbow, knee, level change
4. jab, front kick, sprawl, knee
5. scramble- full and half rotations
4 squat kicks and 4 knuckle push ups

warm down-
1. hip flexor
2. straddle
3. front bend
4. pigeon
5. baby pose
6. kneeling with shoulder stretch (grasp fingers behind back)

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