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Recent training log July 2011 and mittology notes

7/7/2011

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.

Training on 6/27/2011

Body weight exercise Circuit 3x: 2 min.
20 squat jumps
15 push ups
20 burpies
20 mt climbers
15 push ups

Thai pads 3 rounds:
1. Jab cross hook hook uppercut uppercut
2. Jab cross rt kick left kick
3. Freestyle

Punch endurance finish:
1.
20 cross hook cross
20 hook cross hook
20 uppercut cross hook
2-
20 counter punch system
20 ko cross
20 body hook head hook
3-
20 blasts
20 ko jab cross
20 blast 4

Boxing and Shuai Chiao day training 6/19/2011

Boxing: 3 minute rounds:
1. shadow box
2. shadow box
3. shadow box
focus mitts
4. freestyle
5. fade out, double parry down/trap, cross-hook-cross.
6. parry jab- cross-hook-cross
7. parry jab, elbow block cross, cross-hok-cross-hook.

circuit:30 sec each-
1. kettlebell snatch
2. hindu squat
3. heavy bat circle
4. hindu push up
5. kettlebell swing
6. hindu squat
7. heavy bat circle
8. hindu push up

Shuai chiao:
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

to do:
1) work on body conditioning using leg kicking
2) body hitting practice
3) more aggressive “hurt the guy” fighting strategy. ex. dump/throw guy during “break up” of clinch. be last guy standing.
4) think less, damage more.

Chinese Diet Therapy with Amy Tseng by Wilson Pitts

Traditional Chinese Medicine by Wilson Pitts

To understanding the energetic s of the food we eat, the places we live, our daily habits, is to better understand ourselves on a truly experiential level. The actual experience of your life force transcends intellectual knowledge. The chi of any place or thing is here and now in the present moment. To experience chi you must be totally in the present moment. This practice is meditation, and the study of energetic through meditation leads to a consciousness that can heal the planet. When enough people to choose to be here and now to experience the energy, the chi, of any given situation then they can consciously choose what they put into their bodies, the ecosystem, etc.

East and west, ancient and new, must move aside to make room for a global culture based on true understanding. The bridge between these diverse cultures and ways of understanding is Tao, the glue, the unifying principle.

Energy is considered the essential nature of this principle. In his book “The Tao of Leadership” John Heider states, “The Tao is the single unifying principle underlying all creation. Tao is principle. Creation, on the other hand, is a process, how and what. The method of meditation works because principle and process are inseparable. All process reveals the underlying principle.” The principle is universal. It applies to the modern era as well as it did to the ancient mountain recluses in China. The reason why we look to China for information and process to get at the underlying principles is that for thousands of years this information was studied, refined, and past down to the next generation without interruption. A great deal of information developed when spirituality and science were not separated, has been preserved, and passed down. First by the monasteries on the Holy Mountains of China, and then the families associated with monasteries.

In the epilogue to his book, “The Book of Change and The Unchanging Truth”, Taoist master Ni Huang Ching states, “I am willing to work with a group of advanced scientists to conduct thorough research into the truth of human life and to offer the methods of the ancient sages which are the key to unlocking the knowledge of those elements which really and ultimately constitute life”

Chinese Dietary Therapy

“Healers are for general diseases, but a person must take responsibility himself for the important matters in his life. He is one who must live the life he has molded. If he plays the destroyer of his life and then asks others to be the rescuer, can anything be achieved?”- Ni Huang Ching

Chinese Dietary therapy is an ancient and very practical description of the bodies processes based on generations of study of the how, how the body responds to what is put into it. The Tao, the how, of the body has been studied for centuries. The body is considered the microcosm where the principles could be studied on a practical, understandable level. This knowledge can then be applied to the macrocosm.

The history of Chinese medicine is closely tied to Taoism from the Sacred peaks of ancient China. Along with Astrology, Feng-shuai, it was one of the three fundamental areas of study in Taoist monasteries. The prevention of disease was pursued through every avenue available. The Tao Te Ching advises “handle difficulties while they are small.” The essential nature of the universe was discerned through its many manifestations. Everything was studied and understood on an energy level. This subtle energy the Chinese call “Chi” was studied by the ancients. They considered it to be a direct manifestation of the essential nature of the universe, the Tao.

Master Ni Huang Ching, in his masterpiece the book of changes and the Unchanging truth (a wonderful translation of the I-Ching with Master Ni’s commentary), states, “The ancient medicine is Tao is a narrow way of practice, Tao is medicine in the broad way of practice.”

The Chinese have studied foods and the recognized the energy nature of each of them. The chi of the food is considered more important than any analysis of calorie or vitamin content. The Chinese doctor stresses that the patient is responsible for his or her actions and health. Once you have been taught the basics, you will know whether you are eating the wrong thing. This is a most basic, day to day activity that teaches you to nourish your chi, not just dump empty calories to satisfy cravings. The daily introspection on your dietary habits reveals the state of your energy. This study is based on principles that are fundamentally Taoist: eliminate extremes and return to the center.

The West’s unbending faith in material science has blinded many to the subtle energy of their body, the food they eat, and their environment. The west needs this awareness and the information available through it at least as much as the rest of the world needs the products of Western Science and technology. The information is available to us today through Chinese dietary therapy.

The everyday life of the family is the study of the basic unit of study in Traditional Chinese Medicine (TCM). The correct diet for each individual member is different. It is based on each person’s “now situation.” The understanding of the energetic of each person’s dietary need, allow the energy of the family as a whole to be adjusted and balanced on a day-to-day basis.

The goal of Chinese dietary therapy is to cultivate positive energy and hold it inside, of each family member, and of the family as a whole, including the energy of the house (feng-shuai). When the positive energy is cultivated and not allowed to disperse, a warm, positive attitude is exuded. This attitude helps to cultivate more positive energy which is reserved in a continuous loop. Master Ni calls this “cultivating yang virtues.”

When the energy is weak and allowed to disperse, the individual feels fear and dread and the family is weak and at odds with each other. This allows the negative energy to take over and expose itself as negative attitudes.

The typical diet in America is not understood in energy terms at all and is only adjusted according to a “mechanical mode” of calories, vitamins, and minerals. In energy terms we tend to combine extremes rather than stay to the middle.

To the Chinese all raw foods are “cold” in energy terms. All foods that are fried or baked are “fire.” In America these extremes are commonly combined and washed down with an iced drink. The result is that the individual’s chi is often weak and the energy of the family chaotic. It is no mystery to the Chinese that the American family unit disintegrated as the fast food mentality took over after World war II.

The food chart that accompanies the interview should be hung in the kitchen so it can be used. Try to avoid the extremes of cold and hot and stick with the foods in the middle columns that are either steamed or boiled.

Interview with a Chinese doctor

Question: Given the fact that most people in the West do not have access to Chinese medicine, what can they do to help themselves?

Amy: The first question you need to ask yourself is “Are you satisfied with your current state of health?”

If you are not satisfied with your current state of health, then write down a list of your favorite foods. Make your favorite foods forbidden for a period of time. Especially these items if they are on your list: coffee, alcohol, tobacco, any roasted or fried food, all raw food, raw salad, and raw fruits.

The next step is to make a list of what you eat each day for a week. If you are really enthusiastic about improving your health, then ideally you should do this for a month or two.

Note what your physical condition is in relation to your diet. Sometimes you don’t get the cause and effect relationship in one day.

Write your feelings for the two weeks that you record your diet and then eliminate the previously mentioned items and record your diet and feelings for another two weeks. After this introspection you begin to see what agrees with you and what does not. It is true that after your body changes and becomes better, you may be able to eat some of these things again.

I don’t believe in a lot of these food allergies that people talk about. Once the body gets better, you eliminate many food allergies.

Question: can you talk about the basic parameters of fire and cold imbalance in fundamental terms so that a person can learn to tell where they are in regards to the middle?

Amy: The quality of fire or cold in Chinese medicine doesn’t refer to temperature, but refers to an unbalanced state in the body. Some of the clues to having fire are:

· Burning in the eyes before you go to bed.

· Ulcers in the mouth.

· A pasty taste in your mouth even after brushing teeth.

· Dry, cracked lips.

People with a lot of fire imbalance appear to have a lot of energy. They are busying about doing many things, but they are actually borrowing money from the bank. They are using the borrowed or “fake” energy and one day they will find the balance is past due. That makes them a very nervous people.

Now it is time to talk about the cold imbalance. Some of the clues to having cold imbalance are:

· The person is afraid of or sensitive to cold temperatures.

· It is hard for them to get out of bed in the morning.

· They have a lack of energy to do things.

· They are more timid, they are not gutsy as someone with a lot of fire.

· They think about all sorts of things in the mind all day long, but lack the courage to act them out.

Sometimes people with a cold imbalance will have manifestations of fire, but this is empty fire, not full fire, true fire. There is a different treatment for empty fire than full fire. People with the full fire are easy to see because they have the red face and they have a strong personality, but the people with empty fire are thin and weak- they may have some manifestation of fire that we talked about, but they are a different type of person, much weaker. People with empty fire often stay up late at night. Staying up late at night can give you more fire and make you nervous and unable to fall asleep. The people with empty fire will think about a lot of things, think and think, but they won’t go and do it whereas the people with full fire will decide on something and do it without giving it enough thought.

Question: In general terms what has your research shown to be the predominant imbalance in America?

Amy: the population we have seen in the U.S. have been mostly people with empty fire. People who are farmers or are very active have the full fire. People who are thinking, using their minds, and thinking to much have a tendency toward toward empty fire and this is the population we have seen.

Question: Do you think it’s the lifestyle that has an effect on the body?

Amy: Exactly. People who get empty fire have the following habits.

· They like to stay up past eleven o’clock at night.

· They like to smoke and/or drink coffee.

· They drink alcohol.

· They smoke marijuana or take other drugs.

· Most of them are a nervous type.

Another important personality trait of a person with empty fire is the tendency toward perfectionism. It is impossible for a human to attain perfection, so pursuing it creates a lot of stress.

Question: Can you compare the lifestyle in the U.S. to China and and how these different lifestyles manifest different energy?

Amy: The Chinese have a long tradition of knowing what is best to eat. They are less likely to eat the diet that is full of fire like the normal diet in the U.S. They don’t drink as much coffee as in the U.S. and they don’t eat big steaks or broiled foods. They eat more simmered and stewed and drink tea. However the Chinese world is changing and in the larger cities they are now getting habits of the West. The Chinese have a philosophy of taking things as they come. They are not a hurried people as in the West. Good things take time, so that is less stress when you take that attitude. For example: as we have talked about before, if you eat something with a lot of stress when you are eating it, then the digestion will be different than if you eat with a calm mind.

Question: What steps can the average person take, beyond the basic dietary considerations mentioned to help themselves?

Amy: One of the main things someone can do in their life is to decrease the importance of material things in their life. Then the stress associated with trying to get these things will decrease and one will have more time to advance their health and cultivate their spiritual energy.

Question: What foods can you recommend that would be good for most people to eat?

Amy: steamed foods and soups are very good. Most Americans are not suited to eating raw veggies and salad. It may be OK for some people. Cowboys, people working all day by the sweat of their brow, may be more suited to eating steak and salad. People who sit in front of a computer or desk all day, its not really a good thing for them. Raw vegetables may be pure before they get in your stomach. In Chinese medicine, raw vegetables have the cold energy and when they get into the stomach have a cold quality, not a cold temperature. This cold quality decreases absorption of the food in a functional sort of way, so you don’t get the benefit of that raw food. Steaming the hard vegetable will make it soft was easy to absorb.

Question: in attempting to listen to your body, it seems you have to first recognize where you are right now?

Amy: Yes, this is why I said to write it all down, study your present situation.

Question: If you choose to look closely and listen to your body and can recognize a state of imbalance, then it seems that on the face of things the unbalanced body tells you exactly the wrong thing to do or eat?

Amy: it’s true that the body may give you the wrong signals. You may have a craving for chocolate all the time because you are weak and need the energy, but that is just the wrong sort of energy that won’t help you. It will make your fire worse and worse. That is why it is important to write down what you eat and discern the energy response you have to what you eat.

It is only in the state of imbalance that the body will give you incorrect information. Once balance is restored it should give you accurate information. If you have cold imbalance you can’t eat fire foods to restore balance. In Chinese medicine, they stress eating warm foods to restore balance. Just go to the center and forget either extreme. In other words, avoid cold and fire foods, especially when you are not feeling well. Eat cool and warm foods instead. We have a list of various foods and their essential energy nature. This will provide a basic guideline. Tse tse.

Amy Tseng studied Traditional Chinese medicine in Taiwan for 7 years and has practiced in the U.S. and Eurpoe for over 30 years. She is most interested in nutrition and diet as a foundation for good health. She teaches that diet, herbal medicine, acupuncture, Tai Chi, qigong, and meditation work together synergistically to create well-being.

Tai Chi in the park 6/4/2011

Tai Chi with David Walls-Kaufman:
We had a newcomer so David taught his 1st lesson for beginners, but it is always a great lesson no matter how long you have been learning Taijiquan and you should always feel something new every time coming full circle on this lesson.

1 hour class: first lesson is on Taiji standing as exercise, meditation, and martial art.

Standing meditation: wuji
1. Stand feet parallel
2. Raise head as if pulled from string from above- (pull from toward back
of head, down spine, feel heels.)
3. Feel skin merge with outside, focus on nothing outward.
4. Feel what is happening inside.
5. Hands at side and flat.

1. Physical exercise aspect: reductionistic in no movement.
2. Meditative: knowing, awareness , enlightenment.
3. Martial: understanding.

5 standing postures:
1. Wuji

2. Left bow stance- ward off left.

3. Right bow stance- ward off right.

4. Left empty stance- lifted hands.

5. Right empty stance- play pipa.

Differentiation of solid and empty after #4 left leg comparing to right
leg.

3 important factors:
1. Relax
2. Sink
3. Dan tien.
Relax being most important.

other:
1st 1/3 of form 3 times.
Push hands

Xie Bingcan’s Tai chi Chuan push hands

I got to train in the park with Jeff (white T-shirt in video) who is a student of Xie Bingcan. Jeff had a great lesson in using a wider stance and rooting, being able to sink it down and be mobile with weight free leg. It was working on a principle of rooting and sinking, but was very fresh and insightful with lesson on structure. Jeff is a distant cousin in the Tai Chi family. Xie Bingcan is a from Shanghai and a student of both Fu Zhong Wen and Ma Yueh Liang, both of whom I have a connection to through teachers Sifu Weiqi He (disciple of Fu Zhong Wen) and Dr. Li Li (disciple of Ma Yeuh Liang).

Article from Tai Chi magazine.

video:

Side note: David taught me a important lesson on seizing the opportunity in push hands- find the point and pull the trigger. If you find the spot in your push hands, take the opportunity and fire- use Jin/force/energy/fa li.

Fight training 5/12/2011

5/12/2011
Vivek-fitness first gym

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

Building a Daily practice with Tai Chi Chuan

Building a Daily practice with Tai Chi Chuan-

The style of Tai Chi Chuan you will be learning is the Yang style. It comes from the lineage of Yang Chen Fu from his disciple Fu Zhong Wen to Sifu Wei Qi He, who was my teacher.

5 Tai Chi principles to remember:

1. Relax- daily decrease of stress, we are not trying to gain strength or added tension.

2. Keep spine straight- do not lean back or fourth, left or right.

3. Separate Yin and Yang- shift weight, turn waist in the stepping exercises.

4. Continuity- keep the movement at same pace and speed.

5. Palm/hand- do not tense hand to much or make to relaxed.

Warm-ups: opening the joints.

1. Neck rotations-3

2. Shoulder rotations-3

3. Wrist rotations-3

4. Elbow rotations-2

5. Waist rotations-2

6. Waist twist-2

7. Spine flex and extend-2

8. Hip circles-2

9. Knee circles-3

10. Ankle circles-2

Stretches-

Floor sitting stretches:

1. Straddle front, left and right

2. Single leg left and right

3. Forward bend with two feet

Standing/wall stretches:

1. Leg swing back and fourth (both legs)

2. Leg swing sideways(both legs)

3. Touch toes

Standing meditation:

Relax crown, relax facial muscles, relax sides of neck, relax shoulders, relax arms, relax hands, relax chest, relax upper back, relax abdomen, relax waist, relax hips, relax lower back, relax legs, relax feet.
-Visualize favorite color.

Qigong:
1. Dan tien breathing.
2. Open and close palms at dan tien.
3. Hold cup and vertical circle hands at dan tien.
4. Raise hands.
5. Raise hands and Open and expand arms
6. Repulse monkey
7. Wave hands like clouds.
8. Closing qigong.

Tai Chi stance work-
1. Open and closing hips in Tai chi front stance.
2. Vertical circle with hips.

Tai Chi walking (5 directions/elements)
1. center (stillness and centered when starting and finishing).
2. forward step
3. backward step
4. left side step
5. right side step

Stepping with hand:coordinate upper and lower body as one unit
1. Part horse mane (similar to ward off) forward stepping.
2. Repulse monkey- backward step w/ hand.
3. Wave hands like clouds- sideways stepping.
4. Grasp Bird Tail- ward off, roll back, press and push (4 core movements of Tai Chi).

Tui Shou/Push hands: partner- yield and push exercises.
1. Ward off circle left. (same hand and foot)
2. Ward off circle right.
3. Brush knee circle left.(opposite hand and foot)
4. brush knee circle right.

Tai chi warm down/self massage
1. Outside of legs
2. Inside of legs
3. Lower back/kidneys
extra: swinging arms hitting body- abs, shoulders, etc.
4. Outside of arms
5. Inside of arms
6. Face massage
7. Scalp massage- wake brain.
8. Ear massage
9. Stomach massage
10. Reverse breathing.

Background History-

Tai Chi Chuan (pinyin: Taijiquan) is practiced by millions of people daily in Asia and around the world as a means of exercise for health and healing. Tai chi chuan is often associated with myths that it was studied by monks in the temples at the sacred Taoist mountain of Wu Dang. It created by a legendary martial artist name Chan San Feng who had studied some Shaolin boxing, but having a dream of a crane and snake fighting, came up with the idea of a boxing style that would use principles of yin and yang, softness and hardness in execution. Tai Chi is the classic Taoist term for Yin and yang. It is also the name of the Taoist constellation of the North star Polaris which is in line with the axis of the earth. The human body also can rotate on its own axis and center of gravity. Historians point out that the orgin is Chenjiaogou a village in Henan province of China. This martial art was eventually studied by a Garrison Commander, Chen Wan ting. Chen family hid their art for many generations. Yang Lu Chan, was a servant to the Chen family, he was able to study with Chen Changxing a 9th generation Chen family. Yang Lu chan learned to fight with the art. He was invited to teach for the Emperor’s Imperial guard in Beijing’s Forbidden city. Later his sons Yang Pan Hou and Yang Chien Hou became famous teachers in Beijing and Shanghai for their fighting prowess. Yang Lu Chan’s grandson, Yang Chen Fu had the most impact on the growth of Tai Chi Chuan teaching to many cities in China. He standardized the form and wrote several books. In 1956, the Chinese Communist government’s sport and health department created a short form using the Yang’s style of Tai chi called 24 step Tai chi, so that it would be easier for people to practice. Tai chi was studied by several different families and the movements are expressed differently, so we have many styles of Tai Chi today. Some Tai chi forms are using small circles, other large circles, some use a low stance, while others might use high or medium level stance, some focus more on power while others try to relax inside. In China the different styles are classified in several ways- Old frame, New frame, Big frame, Small frame, High frame, Low frame, Fast frame, Long frame, etc. Here are some styles of Tai Chi, ‘Wu Dang’ Tai chi, that is from the Wu Dang temple. There is the ‘Chen Tai Chi’ practiced by the Chen family descendants. Yang Tai Chi is from the Yang family which we talked about. Wu Tai Chi is from Wu Quan Yu and his son Wu Chien Chuan who studied with Yang Lu Chan were Manchurian Palace guards.. There is another Wu style from Wu Yu-Hsiang from Yang Lu Chan’s home town of Guang Ping, in Yongnian Prefecture, who also studied with Yang Lu-Chan and Chen Ching Ping. There is Hao style Taiji and Li style Tai Chi that evolved from Wu Yu-Hsing’s nephew Li Yi-Yu and his disciple Hao Wei Zheng. Lastly there is Sun Tai Chi from Sun Lu-Tang a student of Hao Wei Zheng. Cheng Man Ching helped develop Tai Chi in the USA in the 1960’s. He ghost wrote books for Yang Chen Fu and his variation on Tai Chi chuan is very popular in the Taiwan, Malaysia, USA, and Europe. It is often called the ‘Yang 37 Short form’. Cheng Man Ching’s student Robert Smith, who wrote many books on Tai Chi Chuan in English, taught and lived in the DC metro area and is pivotal to the development in America as well. There are a few other rare styles of Tai Chi, but those are typically the most popular and well known.

Tai Chi salute and motto: diligence, perseverance, respect, sincerity are ingredients for Tai chi kung fu.

Diligence- Hard work and effort is prerequisite for skilled development. Daily practice on a regular basic will ultimately be rewarded by beneficial results.

Perseverance-It is important that a long and enduring sense of purpose be cultivated. A sense of purpose combined with regular daily practice will serve to achieve that purpose.

Respect- Respect for your master, teacher, and fellow man is paramount. Deal with others in taking consideration their backgrounds and in the light of their expectations. Mutual respect serves to enhance a sense of community and solidarity in a society where individuals treat each other with respect.

Sincerity- Sincerity in attitude or motivation is a prerequisite for learning Taijiquan. In order to achieve, a genuine resolve to pursue your goal must exist. Deal with others sincerely if you want them to reciprocate. Maintain sincerity in the fore of your dealing with others and you will achieve a smooth flow in relationships.

Insanity Cardio Abs, TRX, and Fight training

April 19
warm up with cardio Abs (20 min.)
1. jog in place/punching in place.
2. arm up high knees (core).
3. high knee w/twist
4. jump rope
5. tuck jumps
6. wide tuck jumps
7. C-sit twist
8. c-sit twist knee up
9. A frame abs
10. A frame ab with knees
11. hold core c-sit
12. C-sit: single leg: in-out up-down leg. left side.
13. right side.
14. both legs: in-out, up-down.
15. high plank alternate knees
16. high plank skip knees
17. low plank alternate knees
18. 8 low core/hip pulse, 8 high hip core/hip pulse.
child pose
cobra pose
child pose
down dog
front bend
roll up to standing
Thai breathing- arms fly
side stretches

Muay Thai: Glove work/lite sparring day. 3 n 3. 2 min. work 30 sec rest.
freestyle
1. jab cross right kick, block rt. kick.
2. cross-jab left kick, block left kick.
3. low inside rt. kick, jab cross.
4. low inside left kick, cross jab.
5. alternate between all 4 techniques.
alternate rounds: I go, you go a round.
6. Flow drill: freestyle continuous gloves as mitts: jab, jab-cross, jab-cross-hook, jab-cross-uppercut-cross, jab-cross low body-hook high head-hook cross, add knees, push kicks, round kicks. wide hooks for person to weave and counter punch.
7. Flow drill: freestyle continuous gloves as mitts: jab, jab-cross, jab-cross-hook, jab-cross-uppercut-cross, jab-cross low body-hook high head-hook cross, add knees, push kicks, round kicks. wide hooks for person to weave and counter punch.
8. Light technique sparring- “punches and kicks” i attack combo, and you defend, you attack combo I defend.
9. Light technique sparring- “punches and kicks” i attack combo, and you defend, you attack combo I defend.

Conditioning Out: 2 minute work.
Set 1:
100 punches,
10 right kicks
10 left kicks
10 jab cross rt. kick
10 cross jab left kick
3 push kicks and rounds kicks until time.

Set 2:
10 cross hook cross rt kick.
10 hook cross hook left kicks
10 rt kicks
10 left kicks
10 low inside rt. kicks jab cross
10 low inside left kicks cross jab

Last 2 minutes.
call any amount (1,2,3,4 or 5) of kicks either side.
Rest

TRX-
30 sec work 30 sec rest
1. squat jumps- mid length.
2. single leg squats 2x each leg
3. single leg squat with hop
4. sprinters start 2x each side
5. sprinter start with high knee
6. sprinter start with high knee hop
7. hamstring curls- full length to floor. on back hips up- knees to chest.
8. back row- shorten trx
9. single arm row- 2x each arm
10. chest press (push up)
11. T and Y Deltoid fly
12. deltoid fly 2x
13. Rollouts 2x
14. plank
15. side plank 2x each side
16. suspended crunches
17. suspended oblique crunches with twist
close with stretches.

MMA World Class conditioning 10 week pre fight training from “Train Hard, fight Easy”

World class conditioning

10 week system

Week 1-2- general preparation

Workout 1:

3×10 box jumps

Swiss rollouts

Dynamic stretching set

Power circuit-

Snatch or clean and jerk 3×5

Ladder drills 5 x straight and side runs

Anti- rotary-3 sets of 8.

Strength circuit-

8,6,5 chin ups

16,14,12 walking lunges w/weights

8,6,4 dumbbell press

Cardio-

12x 20 sec sprints 10 sec walks.

Set2

Track day with medicine ball

1. 800m run

2. 400m 3x rest as needed

3. 200m 3x

4. 100m 1x

Medicine ball chest pass 3×8

Med ball rotational pass 3×6

Workout 3

power and fitness

1. 3x 16,14,12 lateral bounds

2. 3×8 trx jack knife push away (knees to chest)

Power circuit

1. 3×5 single arm snatch

2. 3×12 anti-rotary

3. 3×10 wall slides

Strength-

1. 10,8,6 x3 TRX inverted rows

2. 8,6,5 x3 single leg squats

3. 16,14,12 x3 alternate overhead shoulder press.

Cardio-

Push a sled with 2x body weight. 8 reps 20 sec rest between each.

Weeks 3-8

Workout 1: power, strength endurance circuit:

1. hurdles to box jump 8x

2. medicine ball- rotational pass 3×6

3. wall slides 3×8

Strength:

1. barbell snatch

2. swiss ball jackknife push ups 3×8

3. external rotation 3×12 (on crossover cable)

4. weighted chain dips 3×5

5. Bulgarian split squat- 3×6

6. Barbell bench press 3×5

Cardio:

2x body weight sled push add 20% more weight that first phase. 4 reps 20 sec each. Reduce 20% weight, another 4 reps. Remove 20% and do another 4 reps.

Workout 2

Track day with medicine ball:

400m 3x

200m 3x

100m 1x

Medicine ball chest pass 3×8

Med ball rotational pass 3×6

Workout 3- full body power

1. hops: 5 hops each direction (left, right, back , forward) on each leg.

2. Plank series: plank, side plank, plank, side plank. 30 sec each.

3. lat stretch- hang on trx or pull up bar.

4. Iso neck drills drills- yes/no.

Weighted vest circuit:

3×6

1. TRX inverted row

2. incline push ups

3. single leg squats

4. towel hamstring curls

Cardio- weighted sled- 8x one minute, ground and pound drill, 8x one minute.

Weeks 9-10.

Power moves:

1. jump 4 hurdles and sprint 100m.

2. swiss ball rollouts 3×12.

3. dynamic stretching.

Strength circuit: 4x

1. power snatch 5,3,2,2.

2. wall slide 10x

3. TRX jack knife 8x

4. weighted chin ups 5,4,3,2

5. medicine ball slams 5x

6. Dumbell bench press (5,4,3,2)

7. Clap push ups 5 x

8. walking lunges 12,10,8,6.

9. jump lunges 8x.

Workout 2:

Full body endurance: 3x 1 minute rest.

1. heavy sled pushes 2x

2. burpess 6x

3. clap push ups 6x

4. medicine ball slams 6x

5. agility ladder sprints 4x

6. stationary bike sprint 30 sec

7. 20 sec pummeling drill

8. heavy sled pushs 2 reps

9. burpees 6x

10. clap push ups 6x

11. medicine ball slams 6x.

Week 11-12 (getting close to fight same intensity but less volume, fighter needs to lose weight) avoid injury of over training. More technique training.

Putting it all together

Mon-

am- sparring, grappling

pm- strength and condition (S&C)

Tues-

Am- boxing, pads, sparring

Pm- wrestling techniques and sparring

Wed.

Am- S&C

Pm- MT pad work, punching and kicking techniques

Thurs.

Am- bjj

Pm- wrestling

Fri-

Am- track workout

Pm- bjj

Sat.

Am- sparring

Pm- S&C, ground and pound bag

Sunday – RESt