Boxing 2006-
Class consisted of:
Running, high knee running, butt kick running, kareoki runnings, inside side
running, outside side running, bear crawls, bear crawl backwards, pushups, hindu
push ups, cherry pickers, V-ups, crunches, v-ups again, cherry pickers again,
heel touches, running , push ups, bear crawls ect. Over and over again- for a
total of 30 minutes of Hell.
Jab and cross jump step punches, hook punches, upper cuts, level changes.
Medicine ball- hopping on one leg and catching medicine ball and throwing it
back switching legs after 30 sec. repeat 3 times.
Running more- more body conditioning drills.
3 distances training on the heavy bags- three 2 minute rounds
Long range- jab cross
Close range- hooks and upper cuts
Clinch range- body hits and head shots
Hit and move!
Partner combs- moving on circle
1. Absorb jab with crazy monkey block and return w/ jab/cross jab/cross
2. Throw jab and absorb jab cross hook cross
3. absorb jab- attack with jab, cross, hook. Cross
4. absorb jab and return w/ jab cross uppercut cross
3 minutes of corner drill-
Corner of ring take all kinds of punches and absorb and block random jabs,
crosses, hooks, body shots whatever.. when partner brings mitts up return with 6
punches.
2 minutes of corner drill
Set 1
Upper body
1. pushups- 15
2. dips- 15
3. hindu push ups- 15
4. Clap Push ups- 10
Power Abs, Hip, Back-
1. Back Bridge- 20 sec.
2. Crunches- 40
3. Leg raises- 30
4. Belly-ups-20
Lower Body-
Set 2
Upper Body
1. Wide grip push ups-15
2. fist push ups- 15
3. finger tip push ups- 15
4. Handstand push ups-10
Power Abs, back, hips
1.scissors- 25
2. bicycles-25
3. sit ups- 20
4. v-ups- 20
Lower body
Set 3
Upper Body
1. One arm push ups-10
2. alternate left and rt. Arm push ups-20
Power Abs, back, hips
1.side obliques-20
2. opposite knee elbow crunches-30
3. side bends-40
4. supermans- 20
Lower body
Derek sierra class 5-17-06
Step jab forward
Step jab backward
-bounce step forward bounce=left right
-bouncestep backward
-jab details-1. extend out and twist out 2. close gap arm and chin 3.snap it
train track stepping w/jab-cross
partner combos-
1.guysteps in- throw rt.,hook. rt
2.guy tries for knees/clinch to head- do rt.uppercut, left hook,rt cross
3. clinch- 1. coil around his head (pakua head control)2. fist under elbow angle (side)
then hook, cross, hook
4. slip jab and slip cross and attack with hook cross hook cross
conditioning-
push ups and jump
horse stance jump
roll on back and jump
jump and push up
knee high jumping
v-ups
jack knifes
side sit ups
supermans
5-4-06- boxing class
anti-clinch
1. back off, turn to rt. extend left arm-uppercut, left hook, rt. cross, left hook
100 drill punches
2. anti-clinch to rt. (fist under elbow move) lifting rt. arm- left hook,
rt. cross, left hook rt. cross (at opponets left flank)
3. Anti-clinch to the left (fist under elbow like move),, lift left arm
(at right flank) rt. cross, left hook, rt. cross, left hook
Muay thai class- Dave Kaplan
I. bag or partner:
1. cross, hook, cross switch stance left kick
2. hook-cross-hook rt. kick
3. combine 1 and 2
4. absord kick w/rt. kick defense return w/ croos-hook-cross return rt. kick
5. absorb kick w/ left kick defense and retrun w/ hook-cross- hook switch stance left kick
6. combine 4 and 5
Drill kicks
3 kick block kicks- 3 kick
5 kick block kicks- 5 kick
7 kick block kicks- 7 kick
10 kick block kicks- 10 kick
12 kick block kicks- 12 kick
15 kick block kicks- 15 kick
Muay Thai
bag exchanging:
combo 1:
1. jab cross hook cross
2. add liver shot
3. add liver and cross
Combo 2
4. jab cross rt. kick
5. add left kick
6. add hook
7. add cross
combo 3
8. high rt. kick, jab cross
9. add left hook
10. add cross
- parry a cross w/jab- cross to mithook, rt. kick
-j hook opponets punch and uppercut hook, kick
Leg conditioning:
1. opposite leg block kick- return kick
2. same leg block kick- return kick
Muay Thai 5-27-06
running
kick sets at end-
1. push kicks- left and right
2. round kicks left and right
3. push kick round kick left and right
4. low, middle, high
5. waist level and knee
15,10,5,3,2,1, slow holding push ups
30 crunches
-squats and burpies
50 left leg kick with partner 2X
50 right leg w/ partner 2X
100 jab cross
100 hooks
100 uppercuts
25 each leg kick
20 jab cross hooks uppercuts
50 jab rt. kick
50 cross left kick
100 knees
100 side knees
Medicine Ball-
jab throw and catch
cross throw and catch
rt. waist catch
left waist catch
sprint runs/shuttle runs
Muay Thai Seminar Master Matee-
high rt. low left, high left, low right kicks
high/high
low/low
monkey- jab cross circle
1. 1/2 step, 1/2 step full step, full step drill
2. two person half step half step full step full step drill
3. jab jab cross- get angle and kick
4. jab jab monkey/push elbow
5. step in 4 strikes- step out
Boxing w/ derek 6-18-2006
1. defend 4 punches (2 head 2 body) return w/ jab cross jab cross
2. slip jab slip cross return with long left hook and short rt. hook
3. a) absorb left liver shot and return w/left uppercut, cross, hook, cross
b) absorb rt.body shot and return with rt. uppercut, left hook, rt. cross, left hook
June 19th Sandeeps class
Abs from hell
leg stretches
-jump step 4 punches, back jump step out as opponent jab crosses
Thai pads:
1. 4 punches (jab cross jab cross) 4 kicks w/switch step
2. 1min. punches 1 min. independentknees, 1 min. kicks
kick shield-
outside low rt. kick, outside high left kick, inside low leftkick
Focus Mitts- jab cross slip cross hook
drill 100 punches
Dave Carter muay thai June 21
stance is like a box- when slipping dont go out of box area.
left, right, back or down
1. jab cross left hook rt. hook move opponet absorbs punches
2.slip rt, slip left, slip back, slip down
3. slip rt. slip left slip back, slip down, move into/absorb hook left hook
rt. hook, absorb liver, absorb body, duck/bob weave 2 hooks
4. catch jab, slip cross, hit liver w. rt, left hook, rt. cross, move and runing jab
5. slip jab and return over hand right, 2 body shots and hook to head
conditioning-
1,2,3,4,5,6,7 punching drill
50 hooks
push ups
Muay Thai Dave kaplans class 6-26-2006
Medicine ball throw- 100 left and right arm
stretch- leg on partner shoulder hopping on one leg
superman punch
spin backfist
June 28 Dave Carter Class
-jump rope, bear crawls, push ups 3X
1. 14 point evade/attack drill
Evade side: slip left slip rt move back level change block hook rt block hook left
absorb body left, absorb body right, v-step bob r. v-step bob left return w/jab cross
Attack side: jab cross jab cross hook hook body body
2 windshield wiper (for partners jab cross)
2. catch jab, duck and puch liver sametime, hook left, cross
3. slip jab return w/overhand rt. cross hook cross
Conditioning- 3 rounds of:
1,2,3,4,5,6,7 punch drill
jump squat horsestance and push up rounds
derek boxing 7-2-06
shadow box 3 rounds- focus on throwing jabs
coach calls - 2,4,6 (do #of punches) then move away
BAG- jab andmove 2,4,6 punches
drill- jab crosses
jump rope
Focus mitts- jab 1,2,or3
pull ups- hands outside and hands forward
bodyconditioning- finger tip push ups
knuckle push ups
situps- front and sides
elastic bands-
2 sets
-lift above head
-lift 90 degree
lift reverse curls
lift tricepts up behind head
-lift bicepts
Muay thai Dave kaplans class 7-8-06
running, kicks, running, kicks warm up
40 crunches
3 line drill two 3 min.rounds- jab cross, hooks, uppercuts, left kick,rt. kick, knees
line 2- situps and bouncies
kick strectch jumping
distance- jab, body hit, hook, cross, slip/weave, cross hook cross
burpies
Derek boxing class-7-9-2006
shadow box
circle drill- 4 punch change and quick changing
combos-
1. Opponets cross- cross to body-left hook-rt. cross
2. rt. hook change angle- rt. cross, left hook
3. j hook opponets jabw/left hook, cross, hook
4. body conditioning
8-26-06
Dave carter class
body conditioning warm up set
1. forward jump jab, back jump, forward jump cross
2. double cross drill with jump step (opponet holds out both gloves
3. 4 defense drill jab cross jab cross
4. 4 defense- left low body and high hook,right body and hook
5. CM- jab cross, return w/cross, left hook, cross and circle
6. high jab, low jab, high jab, rt. cross, let hook
7. leap frog opponents jab and return with cross, hook, cross
Body conditioning-
1,2,3,4,5,6,7 on bag and move rt. 1234567 move left
derek Sierra boxing class 7-30-06
shadow box for 3 rounds
heavy bag hiiting 2 minutes
jump rope 2 min.
bag work 2 min.
jump rop 2 min.
jump rope 2 min.
heavy bag 2 minutes
Weight set - 10 lb. hand weights- 2 rounds of:
45 second intervals of-
1. jab crss
2. lats
3. raise armslift
4. double punch outs fast
5. over headlifts
2 rounds-
leg lifts
situps
ab plank
20 fist push ups
Muay Thai Class- dave Carter 8-2-06
Usual body conditioning warmup- running, bearcrawls , abs, push ups, ect.
-forward jump step
- forward/back jump w/ 2crosses
- upper cuts
-level changes
-hooks
1. double cross drill
2.focus mitts- block jab, jab/cross (mit)hook, Cross
3. jab high.low. high, cross
4. jab high,low, high, cross, cross
5. 3 point coverage drill
6. CM opponets jab andreturn w/ 4 strikes
7. CM opponets jab- returnw/high.low,high jab cross
8. cover jab- return w/jab, cross, left to liver, left high hook, cross
Muay Thai viveks class- 9-16-06
running- 25 low kicksleft and right
running- 25 waist level kicks left and rt.
running- 25 high kicks left and right
running- 25 front and round kick left and right
V-ups
push ups
two person kick shield work:
1. side step round kick rt.
2. side step round kick left
3. rt. kick and immediate left kick
4. switch step left kick
5. random kicks called by coach-2,5,8,15,20,2,5,1,8 left leg then right leg
30 burpies
20 v-ups