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more Heavy bag training- Boxing drills and Internal/San shou

Internal – taijiquan, baguazhang, xingyiquan, san shou

Boxing, dirty/clich boxing, Muay thai (thai kickboxing)

Recent video uploads- Linear Yang fajin, 88 two person set, Paired sword set, Yang Broadsword set 2

Linear Yang Taiji fast- Individual movements of the form practiced with fajin on a moving line- this can be pung- ward off, lu- rollback going backward, Ji- press, An-push, repulse monkey- backward, brush knee, ect. ect.. We learned it (Weiqi He, student of Fu Zhong Wen) with including a jump step as well similar to hsingyi but not a ‘San ti’ stance a more Taiji front weighted stance. There was one exception that was for a back leg weighted stance like repulse monkey or Lu/rollback.

88 two person set

Wudang Paired sword

Origin of this form: Jiang Yun Kun was a disciple of Yang Chen Fu when Yang’s taught in Hangzhou China. Performed by Zhu Liang Fang

A Fighters cirriculum

Comprehensive training for martial artist who wish to be proficient in fighting- street, sport, self defense, life-death situations.

-warm-ups and stretching to prevent injury
-strength training:
1. without equipment (push ups, sit ups, squats, ect)
2. kettlebells
3. medicine ball
4. traditional weights- free weights, bar, machines
5. resistance/ elastic bands

-Bags:
1. heavy bag
2. double ended bag
3. upper cut bag
4. speed bag

- Pad work:
1. belly pad
2. focus mitts
3. thai pads
4. kick shield

- cardio type work:
1. running
2. stairs
3. circuit work
-Solo work
1. shadow boxing
2. forms

-Partner work
1. simulated sparring- spar with limited technique or specific drill
2. application work: research techniques- strikes, throws, drilling techniques, ect
3. live sparring- all techniques non drill specific
4. push hands/rou shou
5. two person sets
6. Randori/bjj rolling

- mental work
1. meditation
2. qigong
3. reading- books on fighters, philosophy, styles of martial arts
4. watching fights
5. Chess/Go
7. visualization
8. study of opponent and style

Rob-
-slow to progressive training, refining again
-simulation based on environment, improvising, vs. weapon, vs. multiple opponets
-psychology
-mental training

Deus-
-burst of activity training
-moderate intensity training
-aerobic/anaerobic training
-strength endurance training
-plyometics
-yoga
-dynamic tension training

Wang:
1. punch – jab, hook, upper cut, hammer fist, back fist, horizontal punch, spiral punch, …
2. kick – front kick, side kick, round house kick, inside crescent kick, spin back kick, …
3. lock – finger lock, wrist lock, elbow lock, shoulder lock, head lock, bear hug, leg bar, ankle lock, …
4. throw – hip throw, leg block, bowing throw, pulling throw, inner hook, outer hook, leg bite, leg spring, …
5. enhancement – solo drills, 2 men drills, equipment training, wrestling/sparring, …

- You first decide that you want to develop hook punch ability.
- You then decide how you want to train it (through solo drills and 2 men drills).
- You then decide how you want to enhance it (through equipment training).

I-mon:
Cross training aspect: sports- soccer, swimming, ect.
sharpening of reflexes
vision
agility
footwork
motor skills
rolls/falls

apparatus:
wing chun dummy
pakua pole
pakua 3 poles
pakua 9 poles
jump rope

dave and rob: health and Recovery tools
Diet: TCM therapy, calorie intake, low cholestrol diet, glycemic diet, alkaline/low acidic diet.
Massage: accupressure, thai, refloxology, deep tissue, ect.
Pilates- developes core/powerhouse (thighs,hips, abs)
chiropractic/manipulation
acupunture
hot/cold bath therapy
dit dao jiao/liniments
supplements: vitamins, minerals, protein, ect.
herbs: ginger, ginseng, ect

session planning:
seperating workout routines-
strength day
forms day
sparring day
circuits/interval day
ect.

Partner work/timing:
ring training- 2 min. rounds, 3 min. rounds. 1-3 rounds. 1-6 rounds. 1-12 rounds.
Octagon trianing- three 5 min. rounds. five 5 min. rounds.
other sport timing trainings- judo, jujitsu ect.

additions:
John Wang:
TCMA:
- Single head
- double head
- Gon rotation
- pole hanging
- bag throwing
- short stick twist
- long stick twist
- cane bundle twist
- cane bundle
- weight pulley
- brick twist
- steel ball scooping
- basket carry
- single leg up hill hopping with pole
- human flag
- jar holding
- …

If we also include solo training method:

- down hill leg lifting flip
- wagon track jumping
- grasshopper catching

Rob- Stick, sledgehammer, chain,

Other:
tires- small tires for kicking drills,
large tires- for lifting/ flipping over, sledgehammering
rings (gymnastic)
weighted vest, ankles, wrists

Tai chi chuan on heavy bag

i’ve played around with these Yang Tai chi applications with mma gloves:
pung- whipping back hand
ji- fajing press to bag
an- fa jing push to bag, or duck then angle off line of attack and fajing push
brush knee- palm strike to face
step- parry- punch as a three combo attack= right backfist- left jab- right cross
high pat horse- chop to throat
separate foot- foot jab
heel kick
rooster on one leg- independent knee
bend bow shoot tiger- angle step then punch
step up to seven star- dirty boxing uppercut
sweep lotus- outside kick to bag
punch opponent ears- play around with this with one arm is a coiling hook
Fair maiden plays shuttles- palm strike upward block
repulse monkey- elbow from behind
slant fly- shoulder strike

Strength circuit, solo medicine ball, Kettlebell for martial arts

Circuit Warm up:
1.Burpies
2. Clap Push ups
3. Mountain climbers
4. Thai Squats
5. V-ups
6. T-pushups
7. Horse stance squats
8. Lunge jumps
9. scissors, bicycles, elbow-knee
10. bouncy push ups
11. cherry pickers

medicine Ball
1. Over shoulder
2. Pushu up on ball
3. Chest touches
4. Twist waist
5. Ball slam
6. Alternate Arm push ups
7. hop on/off ball

Kettle bell
1. horse stance
2. Single arm over head press
3. upward Rows
4. Swings
5. Push ups
6. Double overhead press
7. Farmer Lifts
8. Swings (more hip explosion)
9. DeadLifts

http://www.youtube.com/watch?v=5pG3oqVbqcY