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“Old School” boxing school

October 30, 2009 on 3:03 am | In Boxing and Thai Boxing | No Comments

I was checking out a old school boxing gym in my area. I was goggling boxing and found a school very close to my home. The school has been there for 30 years and the owner is a promoter. he said he has done over 100 fights and he also teaches some young pros around 19 years old. The guy is very disciplined with no tolerance. He told me to come at 8pm and so I got there at 7:55 and he was like “your early”. So after waiting we talked in his office and I had to fill out questionnaire. another guy called saying he was running late and so he turned the guy away, and told him not to come. He lectured me on boxing being a discipline and what not and that ‘on time’ is an agreement between two people and courtesy.

he gave me two hand outs-

boxing club rules-
1. no profanity
2. no disrespect to any other member or staff
3. no unauthorized use of training aids
4. no unsupervised contact in any way
5. no food or beverage other than water
6. we do not recycle so recycle at home
7. No unauthorized striking of bags
8. no late attendance for any class
9. no unauthorized spectators
10. no hats or other headwear
11. no improper unclean footwear
12. do not disturb other while training.

stretching sheet-
this had several yogic postures-
1. sitting: leg pull or single leg front stretch
2, sitting- front legs front stretch or abdomen bending
3. leg split and bending
4. bridge from sitting position
5. cross leg hip twist-
6. upper body push up- or ‘up dog’
7. bow
8. verticle leg twist
9. plow
10. bridge from lying position
11. partner front leg stretch (on partner shoulder)
12. side stretch (side kick on partner shoulder)

This stretching is the first thing they do, no jump rope, running, ect.

Then they do “[i]shake outs[/i]” which is hoping in place with weight going to left or right leg. kind of like jump roping without a rope and shaking and loosening the arms. this class was getting good. we did some of the shake outs with fight stance as well.
then we did a standing cross leg stretch which you see alot in soccer training. I was astonished on the amount of stretching we did for boxing!!

next we worked on stance called 20-30. This is where it was turning into a xingyi seminar. The coach put his feet together and then turn both of them 20 degrees to me then pivoted his rear foot to 30 degrees. next he stepped back with the rear foot and bent the knees. he kept his arms touching the body and hands on thighs. This would be the standing. then he had me raise my hands keeping my elbows touching the body into the guard position hands at chin level with chin tucked in, body at a angle, not square to opponent.

we worked on stance work for a while which ended up being really good leg work, the stance worked the quads in a way i had not discovered before in a boxing stance.

Next drill was getting in the ring and doing more of the shake outs, then in the 20/30 fight stance circling around in the ring. Next was taking a break to shoulder stretch or stretch the legs more.

Next was some stepping details with a drill called [i]six-six[/i] cause you take 6 inch step with lead foot and follow with a 6 inch step with rear foot. did several stepping lines in the room of forward, then back, then lateral left and right. we worked a drill where the steps were called out and you go whatever direction was commanded.

Next was just using the jab with detail and combining the jab with step. The next drill was the cross with detail and with step. Once again as someone who has done a lot of boxing, the details brought new insights. Lastly we worked jab, cross, and jab cross combination on focus mitt without and with stepping.

Afterward we went through and covered what we did and areas I need to focus and correct. i got go reviews for my stepping and that i would check my stance, my main focus will be keeping elbows tight.

Tomorrow is my last intro day…I’ll let you know what happens.

Todays boxing began with the 12 stretching drills

After that we did box running around the gym 24 times (12 each
direction of clockwise/ counter clock wise.)
Next we did several aerobic boxing rounds at song length
1. Shake outs
2. Shake outs with lunge stepping
3. Shake outs with cross stepping
4. Shake out lunge stepping with 2 lb hand weights
Punching (upper cuts, jab cross, punch alternate punch sky, alternate
punch lateral)
5. Shake outs cross stepping with hand weight/punches
6. Fight stance- Four direction waist bending both direction
7. Neck exercises in push up position left right and up down
8. Partner leg raises
9. Jog gym 3 times.

Boxing gloves- step in/back 3 min rounds
1. Triple jab
2. Jab cross
3. Jab cross jab
4. Cross jab- follw step with cross
5. Cross jab cross- follw step first cross, pivot on 2nd cross
6. Double jab cross
7. 5 punches- jab cross jab cross jab

Heavy bag
3 min rounds freestyle

Simple easy workout ;)

October 27, 2009 on 3:25 pm | In Strength/Cross training | No Comments

my arms, chest, and legs are pretty sore but in a good way. We did this after fight team class:

20 squats 1 push up
19 squats 2 push ups
18 squats 3 push ups
17 squats 4 push ups
16 squats 5 push ups
15 squats 6 push ups
14 squats 7 push ups
13 squats 8 push ups
12 squats 9 push ups
11 squats 10 push ups
10 squats 11 push ups
9 squats 12 push ups
8 squats 13 push ups
7 squats 14 push ups
6 squats 15 push ups
5 squats 16 push ups
4 squats 17 push ups
3 squats 18 push ups
2 squats 19 push ups
1 squat 20 push ups

Shuai Chiao- study of chinese wrestling

October 26, 2009 on 2:51 am | In Fighting: San Shou/Sanda/Shuai Chiao | No Comments

As a practioner of CMA (Chinese martial arts) I have been digger deeper into the mystery of the ancient practices. Shuai Chiao is the oldest of all chinese martial arts dating back several thousands of years and many martial styles like Wu Tang, Shaolin, neijia- (Taijiquan, Baguazhang, Xingyiquan) and dozens of other systems contain many of the techniques.

I have met several Shaui Chiao instructors in the mid to late 1990’s who taught many of the throws and techniques in the neijia from both the Mainland China of Beijing and Shanghai, as well as Chinese masters from Taiwan who are inheritors on this martial art. I have not however practice just Shaui Chiao itself.

Here are some things I have learned about it.

There is a organization called the Combat Shuaio Chiao association that is comprised of 4 masters who are disciples of Chang Tung Sheng. Chang Tung Sheng, who won many combat events and was pivotal during the 1936 Nanjing martial arts gathering where Shuai chiao was taught to many different masters.

Some of the basics that comprise the system are:
13 stances:
1. 3 flats- horse stance and feet together squat horse stance
2. X stance- wide and narrow pigeon toed stances
3. Swallow stance- like an X-stance but bending forwards
4. Rhino stance- cross leg and bent forward for throws
5. Mirror stance- bow stance with hook hands
6. Ax Sharpening stance- done with holding bricks, like a circular push in bow stance
7. Ghost stance- one legged balance stance (similar to Wu taiji version of strike tiger)
8. Reaping stance- use a drop stance or pu bu.
9. Lohan sky gazing- bending back looking up at sky
10. balance stance- (she shen tai po)leg and body verticle scale
11. dragon stance- scale with leg and body horizontal
12. Supporting stance- drop stance for fireman carry
13. Root stance- deep bow stance close to yogic posture called:Trikonasana.
other stances:
14. pulling stance- standing on one leg with one leg held out forward, both palms facing each other. used in arm raising kick.
15. Elbow bending stance- twisted bow stance looking backward used in head locks.
16. hooking stance- twisted balance stance grabbing around your knee.

Some of the techniques for the various stances:
1. Shank pressing takedown: uses the wide X-stance like chen taiji tui shou leg drill.
2. Narrow x-stance or ‘wing chun’ stance- can be used o stop hook kicks, front kicks, catch an leg.
3. Waist control lift: uses the horse riding stance.
4. Body contol squeeze: used horse stance same way taiji’s ‘part horse mane’ is used.
5. Elbow lock break
6. forward kick- bagua foot sweep
7. hand block spinning throw
8. Elbow cracking break
9. Shoulder jack break
10. Bowling break
11. Elbow lock
12. Elbow lock cut
13. slant cut- leg sweep wit back kick
14. front cut and break
15. single knee hand pick
16. leg block break- ghost stance
17. belt holding kick- ghost stance
18. foot picking- reaping stance
19. Hooking kick, inner kick- reaping stance
20. over the shoulder raise- lohan sky gaze stance
21. front raise- lohan sky gaze stance
22. hopping hooking kick- balance stance
23. Upper control back kick- balance stance
24. Close inner hook- dragon stance
25. Inside fireman carry- support stance
26. Outise fireman carry- root stance
Other techniques:
1. Inside Spring:
2. Hitting and break
3. front cut
4. Twist back kick
5. front block hook kick
6. cross arm lift
24 forms shadow practice-
1. Block and strike hands- a. carving fist, b. striking block, c. hook hand down, d. upward block, e. striking push.
Two person: practic blocking various grabs and punches.
2. Bending knee escape- two person: escape sweep and counter kick
3. Bean bag kick- two person: escaping cut
4. Foot drawing- 180 turn bean bag kick. two person- escaping break.
5. Inner hook- two person: neck whiping inner hook.
6. Leg bending lift- two person- counter to leg hook. leg up raise in entaglement.
7. Slant cut- bow stance palm. can be used as a straight right punch.
8. elbow bending- slant cut with hook. can use as a hook punch.
9. Elbow lock- bowstance with upper cut. two person: upper elbow lock and cut leg, elbow lock and kick, snapping elbow lock.
10. Arm pulling- bow stance throw/twist. large roll back pull.
11.Forward kick- forward kick technique, neck whiping kick
12. Forward back kick- 180 foot drawing to bow stance, twist stance/spine. two person- kick and break combo.
13. Upper control back kick- cross step, arm rolling back kick.
14. Waist control lift- horse-empty stance grab, twist and squat
15. Bowling break-
16. Elbow cracking break-
17. waist control back kick
18. Spinning
19. overhead
20. Over shoulder raise
21. Standing raise
22. foot picking
23. arm raising kick
24. forehead push-

As in shadow boxing you and combine the shadow shaui chiao movements.

Thoughs on Yang Hai Xingyi spear seminar

October 21, 2009 on 8:27 pm | In Pakua Chang/Hsingyi Chuan | No Comments

We did a warm-up with san ti standing.

Discussion on different spear styles and why hsingyi evolved the way it did-
1. Shaolin spear uses longer stances and holds spear at a higher angle towards head/throat.
2. Xingyi spear however concentrates on Santi stance and holding spear towards persons heart/midsection at a lower angle.
3. Xingyi spear uses more smaller and direct movements

4. Xingyi spear is more simplistic and does not need as much space to perform.

Master Yang Hai talked about the two types of spears. One is s shorter lighter spear, while other is longer and heavy.

Xingyi spear fighting tactics:
High attack: use outward bounce
Mid attack: use ‘Tsuan’ to create a downward angle to intercept
Low attack: use a low sweeping to inside. Low ‘Tsuan’

similar video of the 5 elements and shaking drills from seminar. light and heavy spears.

The tsuan was to similar to beng in that video. Yang hai clearly showed us Tsuan that is very similar to the actual tsuan empty hand movement. Yang hai’s spear ‘tsuan’ makes a downward diagonal angle of the spear to counter a waist high spear thrust or beng strike to one’s midsection before a counter attack.

Boxing drills for footwork, Speed, heavy bag, counterpunching, and situational sparring

October 7, 2009 on 10:31 pm | In Boxing and Thai Boxing | No Comments

Boxing- Footwork:
1. solid stance
2. step slide
3. forward and back, lateral mobility

Coordination drills:
1. punch kick hopping drill (warm-up 10 min. between exercises)
2. Box step drill (4 direction stepping, no crossing legs)
3. Pivot jump (180 using line)

Footwork applications:
1. Step back forward and backward
2. Rt. Cross/rt. Foot pivot, left hook/left foot pivot warm-up
3. Mix: left and right, back and forth, add fluidity , pivot, directions
4. In/out drill on focus mitt

Stance drilling-
1. Moving forward chasing an Elusive fighter
2. Moving backward, side to side, back peddle. vs Aggressive fighter
3. In and Out: 4 to 6 quick punches
4. Cuban hook- spinning off the hook, 180 pivot step
5. Angle left and right

Shadowbox-
1. Use all footwork techniques

Speed punching:
-development of fast twitch muscles

Speed techniques:
1. Jab- push with rt. Foot to get extra length
2. Cross- pivot rt. Foot extra length
3. Left hook- pivot left foot

Concentration and Continual motivation:
1. Don’t practice relaxed, be focused
2. Train intensely
3. Program mind to be faster

Speed from Plyometrics for Boxing:
-explosive and intense
1. Upper body-
a. jab push bag
b. cross push bag
c. medicine ball chest pass
d. medicine ball chest pass from back to ground
2. lower body-
a. Squat jumps- explode high as possible
b. side hops with cones- left and right jumping
c. depth jump- jump off platform then jump long
d. box jump- on then off box
e. vertical jump- no squat when jumping

Developing speed in the gym:
1. Speed shadow box in mirror
2. Speed shadow box with resistance bands
3. Speed shadow box with hand weights
4. Have someone coach- “faster, more speed”
5. Interval time- 2 min. rounds with 15 sec. speed intervals.
6. Shadow box with gloves then without

Speed training on double ended bag:
1. Practice speed on bag
2. Left foot on bag rope: move head to avoid bag while coach yells “quicker”.
3. Weighted gloves hitting
4. Interval timer- 15 sec. intervals of speed.

Speed training on heavy bag-
1. Coach encouraging “faster, quicker”
2. Timed rounds of two min. no stopping speed
3. Use of punch counter- 225 to 250 punches per round

Speed bag-
1. Speed rounds
2. Trapping speed bag- to deaden rebound

Controlled speed sparring: No power
1. Quick punches, speed defense
2. 1-3 drill. A. throws 1 punch B. throws 3 combos
3. Ali-Frazier rounds foot speed only. Aggressor vs defender
4. Add speed punches
5. Corner drill- Mexican rounds in corner

Heavy Bag-
-develop punching power
- develop endurance
- drills that match event

Heavy Bag drills:
1. Working bag as if guy is hitting back (dodge, weave, hit, move out)
2. Distance- in and out- working jab going in and out in face of opponent
3. Lateral movement- circling and angling with pivot
4. Speed drill- 5 speed combos
5. Power drill- hitting as hard as you can full round
6. Interval training
7. Chalk line drill- step across line hit bag, step out of line
8. Partner drill- one person hits bag other shadow boxes- switch
9. Spin drill- hit bag- spin 10x- hit bag
10. Non-stop hitting entire round with speed and power

Specific combos:
1. Jab cross hook uppercut- duck
2. Jab cross hook cross hook- weave
3. Cross-hook-cross-duck
4. Hook-cross-hook-duck
5. Jab-uppercut-cross

Counter punching system:
-fundamentals: defense, arms are tight and close to body, safety
-catching: don’t reach out on catches
-real counter punching: immediate reaction after opponents offense
-advancing: work slow and begin to real combat speed
-versatility: drills are excellent to prepare for sparring
-switch places: take time to learn both sides
Stacking #1:
start-person A: will jab-lead hook and slip
Person B: catch with rt., block with rt., and counter with cross
Add- person A: add block and rt. Cross
Person B: add hook
Add- person A: block left uppercut
Person B: uppercut
Add- person A: add left uppercut
Person B: block uppercut
Final section- person A: add block left hook
Person B: add left hook

Stacking #2
Start- person A: jab- catch
Person B: jab –catch

Stacking #3-
Start- person A: jab- cross- slip left
Person B: catch-block- rt. Cross
Add- person A: left hook
Person B: block left hook
Add- person A: add block left hook
Person B: add left hook
Add- person A: add block uppercut
Person B: add right uppercut
Final: person A: left hook
Person B: block left hook

Add all 3 drills 1,2, and 3.

Situational sparring:
How to beat the mover who is light on feet, hard to hit, sticks to outside
1. Cut off in the ring
2. Use the jab
Fighting on the inside
1. Tight defense
2. Head movement
3. Look for openings

Fighting a slugger
1. Become a mover
2. Use angles side to side
3. Head movement

Utilizing the jab- Straight stiff jab back and forward.
Re-establish your distance- Take lateral steps and angles.
Tying up your opponent- Catch an arm under your arm pit and counter punch.

Fighting a southpaw:
1. Move to left and away from power
2. Lead foot to the outside of opponents
3. Use rt. Cross and left hook

San Shou Training, notes from practice

October 5, 2009 on 11:12 pm | In Fighting: San Shou/Sanda/Shuai Chiao | No Comments

Combinations:

1. Jab- cross- round kick (low, body, or head)

2. Jab -cross -side kick (low, body, or head)

3. Jab- cross- round kick, side kick

4. Jab, cross, hook, rt. Round kick, left round kick

5. Jab, cross, switch kick (left kick), wheel kick

6. Low leg kick, high head kick, cross

7. Low round kick, side kick, cross

8. Round kick, wheel kick, front kick, cross

9. Side kick spin kick, side kick

10. Hook, upper cut, round kick, round kick, cross, side kick.

Defense:

1. Jab- use parry , deflect or step away (practice each twice, 2 parry, 2 deflect, 2 step aways)

2. Cross- parry, deflect or step away (practice each twice, 2 parry, 2 deflect, 2 step aways)

3. Hook- shield, 3 point coverage. Drill hooks on one side, them both sides.

4. Upper cuts- turtle, keeping eyes on opponent.

5. Hooks- weave hook to opponent ‘back door’

6. Uppercuts- lean back, step to side

7. Jab counter- foot jab or side kick

8. Cross counter- foot jab or side kick, side kick to thigh

9. Block jab punches- parry and floow with punch, parry and return with kick

10. Cross counters- lead leg kick to body, side kick to body, side kick to thigh

11. Cross counter 2- parr and return punch, parry and return kick

12. Counter hook- weave and counter punch, weave and counter kick

13. Counter uppercut- counter with cross, kick to body, or switch step kick

Kick/leg defense

1. Front kick check

2. Back kick check

3. Cross check

4. Push kick/side kick- wing block, kick opponent hip as they kick

5. Counter drill- check kick , return kick (low, body, or head)

6. Waist kick- raise leg/knee high

7. Counter drill- kick to ribs- knee, block and return fire

Reaction and kicking drills-

1. Push kick to body for conditioning

2. Thigh

3. Forearm

4. Same side

5. Different targets- thigh, forearm, body

San Shou free sparring-

1. Light contact, technique sparring

2. Flow 3,4,5 technique

3. Prevent scoring

4. Controlled pace

5. Attack in combinations

6. Move in variations

7. Hands to set up kicks

8. Kicks to set up hands

Break falls and tumbling-

1. Throws, takedowns, leg catches, sweeps

2. Break fall- never hyperextend arm

Tumbling-

1. Forward roll

2. Back back/shoulder roll

3. Back roll hand spring

4. Tiger roll with height

Break fall drills- with or without gloves

1. Front roll break fall- from hip toss

2. Back break fall- from double leg

3. Face break fall- from a leg catch over shoulder (stop with forearms)

4. Roll Fall- from a throw (break with feet and legs)

Sweeps-

1. Back sweep to target/high kick

2. Front sweep to target/high kick

San shou leg catches

1. Front kick- scoop and grab

a. Catch front kick, step and cut

b. Switch catch, hand transfer and cut kick

2. Round kick- cover and grab

a. Step back and catch

b. Catch, hand transfer, and cut kick

3. Leg kick- scoop and bring to body

a. Pull up and punch

b. Hands up, let it hit, scoop under

c. Catch, switch arms, pull under, and cut kick

d. Catch, switch arms, pull under and punch

Takedowns-

1. front kicks-

a. Catch leg to takedown

b. Cut kick throw- (arm across body)

c. Catch, switch/pull, punch sweep leg throw

2. Round house-

a. Pull up front leg- punch kick, leg

b. Torso/head level- catch/hand transfer cut kick/sweep

c. Hands up, block and scoop under arm, sweep leg push chest throw

d. Block and scoop, shoulder press, step back (behind opponent leg) and sweep

e. Kick catch- grab behind head and pull down, sweep leg

3. Sweep-

a. If kick is toward head or leg- move away

b. Body catch and sweep leg

c. Catch kick and run forward throwing them off platform

Counter takedowns

1. On a front kick catch- push kick off

2. Side kick catch- side push off

3. On a kick catch and rush in/single leg: use head grab and push the caught leg into groin/inner thigh

4. Round kick- do the same as #3

5. Dirty box punch on a kick catch as well- half clinch and uppercut

Uproots-

a. Double leg

1. lift with legs “drop-shoot-lift”

2. Dump on opponent back

3. Dump on opponent side

4. Hook leg and drop with opponent

b. Single leg

1. Step, hook leg and lift

2. Punch to face, hook leg and lift

3. Bagua dragon toss, hook leg, punch/push chest

4. Single leg, pull leg to body, cut sweep

Thorws

1. Step back, hip throw

2. Step back, hip throw, leg out

Head Throw

1. Grab behind head and rotate

a. Go to ground with opponent

b. Stay standing

2. Over the body throw

a. Ground with opponent

b. Stay standing

3. Arm throw- hook arm around opponent shoulder and toss

4. Leg throw

5. Over under throw-

a. Hooks- one arm over shoulder, other under knee, lift and turn to dump.