It all starts with a good warm-up. I do not prefer to do static stretches as a warm up, however I do like to stretch after the body is sufficiently warmed up. You can hurt muscles while stretching them with they are cold and stiff. Warm-up up via rope skipping, shadow boxing, light jogging ect.
With that, you will need to know your basics: guard, stepping, punches, kicks, elbow, knee, and palm strikes, and know where they are in your forms:
guard stance:your centralized balance stance, in Taiji for example: 7 stars, Play pipa, are often used as guard stance.
stepping- forward, back, left, right, angling, 7 star step, etc.
defense- stepping as defense, covering, head movement, duck/level change, slip, weave, blocking, catching, parrying, dodging, rolling, etc.
Punches- know how to throw a jab (single whip and open fan), cross (brush knee), hook (Cloud hands), uppercut (seven stars), body shot (step parry punch), backfist (turn and chop), and combinations of.
Kicks- front kick, push kick, round kick, side kick, sweeps.
Elbows: horizontal, up elbow, spike, diagonal elbow, etc.
Knees: up knee, side knees.
Palm strikes- side palm, lotus palm, chopping palm, crashing palm, throwing palm, etc.
Understand: speed, power, timing, distance, clinching, grappling, throwing, sweeping, tie-ups, take downs, how to put the punches, kicks, and other strikes together with defense, etc.
1. When to do your road work:(for those with a 9am to 5pm day job)
Morning is best to get your jogging and sprints in, this is also adding dynamic (movement based stretching) and ballistic stretching (like stretching kicks). It is also a good time to stop for a few seconds: throw in some push ups, air squats, sit ups, etc. along the jog, or run. I recommend running no more that 5 miles. Personally I only jog a few miles and throw in some sprints along the way every few days. Static stretch afterwards. sample of stretches here from a “old school” boxing coach:
Post day job training and the “meat and potatoes” of the fight training workout:
get some kind of timer to train in timed rounds. most likely you will fight in 2 or 3 minute rounds. Also train with your mouth piece in to get used to the breathing and discomfort of it. always use hands wraps and 14 oz gloves to protect your hand in training, and Wear your cup! get use to moving around with it in protecting your gems.
2. Warm-up: here starts with shadow boxing and jump roping. you need to do a few rounds of both, 3 of each is best. If boxing: just do hands, if kick boxing: hands and kicks, Muay Thai (MT)- hands kicks, elbow, knees and MT throws, if doing Lei Tai or SanDA: combine all techniques including shadow throws and take downs.
jump rope: advice: use many skipping rope patterns in this notes from Buddy Lee Olympic wrestler who trains athletes jump rope crosstraining- Jump rope for martial artists:
Shadow boxing: you can add light hand weights, resistance bands. Be sure to practice your breathing in shadow boxing, it gives you a chance to deal with how your breathing will be in sparring under pressure. visualize your opponent, circle, cover, and move, use angles. You will need to get used to moving alot and dont stay in one place for more than 2 seconds.
3. Bag work- heavy, double end, speed
I do not recommend a lot of Heavy bag work for a few reasons:
1. the recoil of power back into the limbs is not that good for you.
2. bag work can teach bad habits with stepping if not done right, because your opponent will be moving and hitting back.
On the positive side heavy bag can do the following:
1. condition the limbs- arms, legs, elbow, knees for getting used to impact.
2. help you train in hard knock out blows. When you hit the bag, train with hard blows.
3. can still be a good kind of cardio endurance practice, so sweat it out!
Suggested amount is 3 or 4 rounds.
speed bag-trains hand speed there are many patterns to try out.
Double end bag- great use for training head movement.
3. Focus mitt (boxing), Thai pads and kick shields for kicking arts: timed rounds
Focus mitts are good when you have a good pad holder. The mitts need to be held in close, and two people should be moving around (based on the drilling), and the mitt/pad holder should throw punches and kicks back to make it more realistic. My Chinese teacher used to make us just do all defense rounds while he smacked the shit out of us with focus mitts.
all defense mitt work:
other: getting ready for a fight training.
4. Functional Internal Neijia kinds of training for Lei Tai and Sanda: solo fajin and stepping, push hands (compliant and non-compliant), and palm striking. research qin-na and throws:
Stepping and solo fajin training:
Da shou or striking hands
Palm strike techniques from Taiji and Bagua on mitts:
compliant push hands, understanding and drilling the classic patterns:
research Qin-na: joint holds
Non-compliant push hands
Taiji technique research takedowns and techniques
5. Putting it together with Sparring:
In sparring you can take themes like:
defense vs offense, all kick sparring, regular light , medium, or heavy sparring:
regular sparring with push hands added:
takedown based sparring:
6. Strength training: You are in for a rude awakening if you think you do not need cardio and strength training. If you want real strength you will need to know some of the basic lifts like: squat, dead lift, overhead/military press, bench press, dips, pull ups, etc. do your self a favor and get this book, practically the bible on strength: Starting Strength Stay away from Crossfit, that shit will hurt you! Believe me! We had a Crossfit at our MMA gym, and several fighters had to get back surgery.
The goal is to not body build and get tight big muscles. the goal is to condition strength but still keep muscles loose. To much body building will make you bigger and you will get tired quickly in sparring and fighting. We want functional strength.
Here is a video of some samples of body weight strength exercises, kettlebell, medicine ball solo drills:
partner medicine ball drills:
Old school boxing light dumbbell work: should be slow and exact (this video the exercises are done a bit faster and will need to remake video)
7. “Pai Dai Gong”: a form of body and limb conditioning using hitting prepare to get hit and get used to it. Where you self hit or partner hitting to “harden” the limbs and body: seen in many styles of kung fu and used in Thailand as well. you can start with “tapping” with palm, then fist, and eventually start to use objects also like iron brushes, sticks, bottles, bags of BB’s, Beans, etc. etc. list here:
Hit conditioning “Pai Dai Gong”
Taiji root training, Pai Dai gong- hit training of Taiji and Shaolin.
Stretching: get your stretching on you lazy sons-of-b$%#@es. tired of hearing about how you Taiji guys don’t need it.bullshit.
8. Qigong: breathing and movement training to help with the bumps and bruises along the way, recovery from over training, restore balance.
here is a sample using Ba Dua jin used by ancient chinese military:
9. Mental training- meditation to help relieve pre-fight nervousness:
10. Other things you can do: watch fights, study your opponent if available, read good books on fighters, fighting styles, how fighters overcame loses, Toughness training for sports (sports psychology).