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Track workout for Combat athletes

fight team track workout:

1st time-
run track 4 times (1 mile)- run a strong pace with emphasis on opening lungs and controlling breathing
stretching… with walking lunges, straight leg kicks, outside kicks, side running, ect.

circuit: each one under 3 minutes. 3X (50 yard dash or Stairs for run section)
1. 20 horse stance jumps
2. run 50 yard dash and do 10 clap push ups, 5 reg. push ups
3. run back to start (50 yards) 20 burpies and 20 mt. climbers
4. run 50 yard dash and do 10 clap push ups, 5 reg. push ups
5. run back to start and finish

after doing circuit and taking a short break/water:
run 50 yard dash 8 times. run it AS FAST AS YOU CAN!!, then walk back to start.

Abs:
150 situps
20 side sit up each side

After 1st time-

then increase running on track to 6 times and also add a circuit round for 4 times.

Muay Thai sparring drills

sparring class-…here is some notes:

shadow box warm up

burpies
drill 1- one person defend kicks other uses kicks (any kicks- push, round, knee)
drill 2- switch
drill 3- one person defends punches, other attacks with punches/switch
push ups
crunches
drill 4- one person uses left kick (push, round, knee) other attacks w/rt. cross/hook
drill 5- switch
push ups
crunches
drill 6- one person uses rt. kick, other person uses left jab
drill 7- switch
push ups
crunches
drill 8- one person uses jab/double jab rt kick, other person uses jab cross left kick
drill 9- switch
drill 10- 1.2.3.4.5.6.7.8.9.10 jab crosses, 1,2,3,4,5,6,7,8,9,10 rt. kicks and left kicks
drill 11 – switch
drill 12- clinch drill: compete for tie-up
drill 13- knees to the padded wall with arms up
drill 14- take punches to stomach/ switch
drill 15- take round kicks to stomach/ switch
drill 16- take knees to stomach/switch

Stacking Taiji and Pakua palm strikes

using the taiji and pakua from my last post in a stacking way- building techniques on top of each other- jab palm, cross palm, throwing palm, slap palm, coil palm, knees, kicks, over turning palm, ect.

part 1

part 2