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DC metro area Lei Tai team

I am gathering martial artist in the DC area who are interested in fighting in July on the Lei Tai and creating a DC area team. Training will include various striking, throws, and training techniques from Taijiquan, Pakuachang, and Hsingyiquan as well as boxing, muay thai, wrestling, and judo in Lei Tai gear. Other areas that will be covered: Strength, endurance, and body Conditioning and circuits, mental preparation, your training and diet schedule, sparring drills, fight simulation, cornering, recovery exercises, timing, review rules of Lei Tai, and your game plan strategy. It will be done in several phases indoors and outdoors- off season training (winter) , Spring training, and intense Summer (pre-event) training. This is not a forms class, only combat sport for combat athletes.

1. you must have health insurance to fight on Lei Tai.
2. you need the gear for practice- head gear, mouth piece, gloves, cup, hand wraps.

We will get together in several places: Silver Spring Maryland and in Northern Virginia: parks, high school track, and gym with mats for throwing practice.

If your interested, email me:mattstampe@hotmail.com

1. name:
2. age:
3. school:
4. style you train:
5. fight experience:
6. weight:

there is no cost, only your will to do the hard work, be on time, and a team player.

Lei Tai agenda

1. 24 x 24 area light spar and pushing opponent off/out platform/area
2. Review throw drills- 4 throws total
3. Focus mitt drills- take a beating from coach with focus mitts.
4. Thai pad kicking drills. *push kick when opponent near edge
5. 5 sec drill/separate.
6. Anti-take down- single change of palm strategy
my old teacher on anti take down with single change of palm:
http://www.youtube.com/watch?v=Eyym18EqiRk

Review contest protocol:
1. Bowing to judges and opponent.
2. No coaching from corner

Wushu reference page

Chinese Wushu Training exercises and forms learned between 1993-2004.

running type of warm-up:

1. jogging lightly

2. jogging on ball of feet

3. normal jogging heel-to-toe

4. side ways skipping

5. running backward

6. Karoke running- side running twisting feet backward and forward

7. running and flying knee jump

8. running – ‘butt kicks” that is heel trying to touch the butt.

9. high knee running

10. sprinting 50 yards/walk/sprint 50 yards

other Warm-up’s:

-Neck-wrist-ankle rotations

-Shoulder stretches-4

-Waist rotations- alternate toe touches in wide stance

-Drop stance

-Whirling arms to slap ground in drop stance

-Buddha breathing- horse stance

-Horse stance punching

-Gong bu punching

-Body windmill

-knee circles

- one leg standing ‘down and ups’

- empty stance holding

-balance stance holding

-half sitting stance holding

- full sitting stance- stand, twist-drop-down drill

-slap kick, outside kick, inside kick, bow stance press palm drill

-smash fist

Partner Stretching-
Wall stretch- back to wall
1. front stretch- leg on partner shoulder
2. side kick stretch- leg on partner shoulder (side of body to wall)
3. press knee into check- like a balance stance
4. leg pulling (massage techniques)
5. hip circles both directions- knee to wall

floor stretching- partner pushing

split training: legs out go in v shape bend forward, bend in-line with left and right leg, side stretch rt. n left, front split, front split and back bend.

bend forward stretch, hurdler stretch left and right, double leg hurdler back bend.

Line drills- (most start with smash fist)
warm up with relaxed kick variations

1. Horse stance-Bow stance punching across gym

2. Bow stance punching with 3 punches

3. 8 stance drill- wu bu quan

4. Front stretch kick

5. Inside stretch kick

6. Outside stretch kick

7. Tan Tuei #1

8. Tan Tuei #2

9. Snap kick punch

10. Heel kick palm strike

11. Circle arm slap kick

12. Double slap kick

13. Circle/cross arms side kick

14. Body turn

15. Side stretch kick

16. Front sweep

17. Back sweep

18. Warm up for jump kicks- front, lotus and tornado

19. Front jump kick

20. Tornado kick

21. Jump outside kick (lotus)

22. Cartwheel

23. Aerial

24. Butterfly

25. Butterfly twist

5 Wushu lines
1. slap kick, circle smash, sky punch in bow stance
2. slap kick run jump, two punch, turn 180 punch , block, toe kick ,circle smash, balance stance push palms
3. slap kick , bow stance push, back sweep, circle arm smash fist, bow stance punch
4. smash fist, pull press up in high empty stance, inside kick, hook/palm empty stance, turn 180two punch,circle into smash ground, toe kick/punch, , elbow
5. smash fist, balance stance palms, jump kick, lotus kick, circle arms, balance stance sky punch

Basics for demo-
Front stretch kick
2 slap kick
outside kick
side kick-circle slap kick- wrist grab side kick with left
sky punch / empty stance drill
spear empty-sweep- push- sweep-fist palm
2 jump kicks

Other-

-Spear hand and drop stance across floor left and right
-Chop hand into half sitting: rt. hand press up high and hook hand low with left hand
-Stop and double push in gong bu, back sweep, spear hand and front sweep
-Inside kick, outside kick, circle arm slap kick, hammer fist
-Circle arm slap kick- bow stance elbow
- sky punch high empty stance/low empty stance drill: sky punch-smash fist, side kick, toe kick/palm strike, run and jump, smash ground in drop stance, cat stance- (push rt. palm forward and left hook hand n back)
- two spear hands step behind, whirl arms body turn into single arm smash ground.

Chanquan Long Fist Forms

-San Duan- http://www.youtube.com/watch?v=zEllGdmG7K8&feature=related

-Wu duan- http://www.youtube.com/watch?v=vGa9m_e4ZOw&feature=related

-Old Compulsory- http://www.youtube.com/watch?v=s1_nwlocITA&feature=related

-New compulsory- http://www.youtube.com/watch?v=GggclLCmoZo

Straight Sword-

Basics: figure eight (flower), over head cloud sword, thrust in bow stance, diving sword, slice, ect.

Basic sword form- http://www.youtube.com/watch?v=NiB2bZc–Ig&feature=related

Old compulsory- http://www.youtube.com/watch?v=5dhHRjODJ1w&feature=related

New compulsory- http://www.youtube.com/watch?v=JVWsP3Jh3Hw

Cudgel-

Basics: Figure eights, jump smash cudgel, swing, uppercut (reverse flower), tilting.

Old compulsory- http://www.youtube.com/watch?v=pzxBh7MsP4c&feature=related

New compulsory- http://www.youtube.com/watch?v=ovAA_g6rvmg&feature=related

Spear-

Basics- lan na zha, tossing spear, sliding spear, smash spear, ect.

Basic- http://www.youtube.com/watch?v=5rHy9iRkT2w&feature=related

Old compulsory- http://www.youtube.com/watch?v=bhmDJTuX3Hw&feature=related

New compulsory- http://www.youtube.com/watch?v=exxgXqKPDto

Taijjiquan and Weapons-

36 Liang Gong Shir Ba Fa

18 Taiji Qigong

Basics- walking forward, back, sideways ect. brush knee, wave hands, repulse monkey, ect.

24 form- http://www.youtube.com/watch?v=TBvF6r6DOvc

48 form- http://www.youtube.com/watch?v=ym-TvU6K86s

42 compulsory form- http://www.youtube.com/watch?v=VbabFnJGuaw

32 taiji sword- http://www.youtube.com/watch?v=WCppcmr8U7E

42 compulsory sword- http://www.youtube.com/watch?v=RieS1GvnKJo

16 spear form- http://www.youtube.com/watch?v=-z5fLXN-llA

40 Yang competition routine- http://www.youtube.com/watch?v=YDx-klM5CXo

36 Chen competition routine- http://www.youtube.com/watch?v=H5iT-jDFEPk&feature=fvw

56 Chen competition routine- http://www.youtube.com/watch?v=4s013mVZIz0&feature=related

Body conditioning:

-push ups

-sit ups

-wide push ups

-v-ups

-close hand push ups

-horse stance jumping

-burpies

-back bridge

-partner leg lifts

Thai Boxing Training

Covered some Thai Boxing training similar to the way we did drills in Thailand. Also added some good kick shield work in the end.

Thai Boxing drills with thai pads and thai belly pad:

2 minute round each:

1. Call: Jab cross, cross jab, jab cross right up-knee, or cross jab, left up-knee

2. Call: Jab cross, cross jab, jab cross right round-kick, or cross jab, left round-kick

3. call: left push-kick right round-kick or right push-kick left round-kick

4. Feed a kick- make person block low-mid-high right or left round kick: and they counter with push-kick

5. Feed a kick- make person block low-mid-high right or left round kick: and they counter with push-kick and jab cross or cross jab.

6. Feed a jab cross- person covers the jab cross and counters with right round-kick, left hook, rt. Cross.

Kick Shield:

1. Low, medium, or high kick left and right side.

2. 1,2, or 3 kicks high, mid, or low to left or right side.

3. Hands set up distraction- jab cross right kick, or cross jab left kick.

Other training:
1. 4 point coverage (using muay thai’s T-block against hooks) cover jab, cross, hook, hook from scoring (3 and 3: you go, I go).
2. body hook head hook blocking (3 and 3: you go, I go).
3. counter punch system- cover body strike and counter with 4 punches, cover head hook counter w/4 punches.
4. bob and weave to outside: counter with hook-cross-hook vs straight right, or cross-hook-cross vs jab.
5. slip warm-up for correct positioning.
6. slip and counter: slip and 3 short punches.
7. go more freestyle using slip, bob weave, counter punch, and 4 point coverage.
8. drill out: 10 horse stance jumps, 50 punches, burpies, mountain climbers, knees, push ups, punching numbers.

Neijia combat de-mystified and proper training

The study of Neijia (Internal Art) boxing- prohibitions.

1. Do not attach to much theory into actual practice. When we practice Taijiquan, Baguazhang, Xingyiquan or Yiquan, it is useless to associate philosophy with what you’re doing. For example, many scholars started adding 5 element theory to Xingyiquan. This will not matter in a fight, focus on the combat move, intention, and application. It does not matter what meridian is opening or that it is associated with an element or I-ching trigram.

2. Don’t believe in Taoist Alchemy without seeing hard proof. Many of these scholars talk about jin transforming into chi, chi into shen, and returning to void and enlightenment. In neijia martial arts we need to train hard and do the training intelligently. When you train hard you cultivate different energy and attributes necessary for combat. It is nonsense to talk about breathing from the skin to the bones and into the dan tien. You shouldn’t try to force internal energy like qi into meridians and energy paths. It does no good and causes illnesses like mental problems. As you train hard it is already going into those places naturally.

3. We don’t practice neigong that ignores the external. Our training does involve external work like strength training and ‘wei gong’ combined with internal work like qigong and meditation. Drilling combat techniques and researching applications becomes external to the study of solo forms and proper mechanics which are internal. If you train without the external it will not benefit your health and ability to defend yourself in the long run.

4. Do not pursue super powers. Again, this is something many internal martial artists mistakenly strive for. Fake ability to jump over walls, withstand being cut from swords, or lifting great amount of weight. Just practice and develop your ability, I have never seen superpowers anyways.

5. Do not exhaust yourself. There is no need to train when your tired or to the point of exhaustion. This also includes your state of mind. Training when depressed, angry and excited can lead to exhaustion. This can lead to injury and illness. Train hard enough to get a aerobic, anaerobic, and/or ‘max oxygen volume’ and take breaks. Good rest and sleep is important here, along with rehabilitative methods of spa treatments like suana, steam rooms, and massage therapy for recovery. Master fitness and combat, sparring and drilling, but not to exhaustion.

6. Do not practice to much ying gong- Hard qigong. There is a difference when training to much bag hitting, kettlebells, weights, smashing bricks and other combat skills and not enough. Though these skills can develop great punching strength, to much strength can be detrimental to actual skill training. Use skill like a bull fighter. To much ying gong is like a bull and builds strength attributes for a short period of time. All time devoted to strength can be a waste of time in the long term. It is easier for younger students to do this as well. We want to preserve our strength and ability into to an old age. To much strength training can tax the body into injuries and aging faster.

7. Do not use standing as your practice. Several martial arts believe in long standing ‘jing gong’ and ‘zhuan zhuang’. Though there is some benefit to it, it is a waste of training time and skill training to stand around for 40 to 60 minutes holding a posture. You can work on forms and drills and get standing with short 5 to 10 minute standings several times during workout. Standing can help you properly align body mechanics, find mind stillness and concentrate mind and qi. It can also be harmful to nerves, knees, and waste your time that should be used for real skill development.

8. Do not add ‘wushification’ or ‘mystification’ to neijia boxing. Many wushu long fist masters have altered the tradition and modernized the neijia arts. They included it in wushu forms competitions and into sanda fighting. Some have gone as far as creating long fist jumping and kicks into Taijiquan competition forms judged like gymnastics. Others have mystified the art as Taoist, Buddhist, Confucian, and other religions creating cults that take advantage of the weak minded. The neijia arts are combat arts from centuries past used for fighting, there is nothing religious about that.

Sunday Workout- Wushu, Pakua Kung fu, stretching

I have been able to come up with a complete experimental wushu workout to create strength and martial attributes using skills from Traditional and modern Eastern and Western training. Each workout is never the same and really starts freestyle and depends on who shows up.

Here is a sample of yesterday’s workout: (indoor small gym space since it was -1 degrees outside) easily 2 hour.

Strength training:
- 10 burpies
-10 push ups
-10 V-ups
-10 horse stance squats
-10 close hand push ups
-10 V-ups
-10 horse stance jumps
-10 wide push ups
-10 V-ups
-10 bouncing wide lunge/Sampson stretch each leg
-back bridge 30 sec.

-Running in place
-high knees
-butt kicks
-twist waist
-shuffle
-hopping left and right (feet together)
-hopping back and forth (feet together)
-lying tiger stretch (up dog in yoga)

Pakua Body Work:
Straight Fan chang
Circle fan chang
Tien fan chang
Flower under leaf
Scoop the moon (high and low)
Pick up and embrace moon
8 animal qigong– Lion, Unicorn, snake, swallow, dragon, bear, falcon, monkey.
Add #2 variations for Dragon, bear, and monkey.

Stance work
-Taiji walking forward- part horse Mane and Brush knee
-taiji walking side way- wave hands like clouds
-taiji walking backward- repulse monkey

Partner Stretching-
Wall stretch- back to wall
1. front stretch- leg on partner shoulder
2. side kick stretch- leg on partner shoulder (side of body to wall)
3. press knee into check- like a balance stance
4. leg pulling (massage techniques)
5. hip circles both directions- knee to wall
floor stretching- partner pushing
split training: legs out go forward, in-line with left and right leg, side stretch, front split, front split and back bend
bend forward stretch, hurdler stretch left and right, double leg hurdler stretch back bend.

Wushu basics
1. front kick
2. outside kick
3. inside kick
4. slap kick
5. side kick
6. front sweep
7. back sweep
8. jump for front kick
9. jump front kick
10. jump for tornado kick
11. tornado kick
12. jump for outside kick
13. jump outside lotus kick
14. butterfly
15. cartwheel

Pakua palm strike drills on focus mitt-
Warm up- fight stance basic
10 ‘jab’ style palm strike
10 ‘cross’ style palm strike
10 ‘jab-cross’ to focus mitt
10 ‘cross-jab’ to focus mitt
Round 1- circling and moving around- feed striker jab, cross or jab-cross to focus mitt
Round 2- same as round 1 “move and circle” but start adding hitting them to defend from strikes and return strikes – jab, cross, jab-cross
Round 3- counter strike system- reacting to getting hit: cover and return 4 strikes, feed jab, cross, jab-cross combos.

Closing:
6 healing sounds qigong

Chen zhen Lei’s Warm-ups

Here are my notes of the Chen Zhen Lei warm-ups from a different seminar, but he always does these. Hope they make sense to you. I guess I should youtube them.

He does them for a good amount of repetitions so the set takes 20-30 minutes. Followed by two sets of Lao Jia Yi Lu or Old Frame Long form.

Chen exercises:
1. wrist circles hands clasped
2. arm circles both directions
3. body wave/ chi flow circles hands to dan tien
4. hands at shoulders arm circles both directions and alternating
5. waist twists- 2 elbow strikes
6. forward bend bouncing
7. squating
8. knee circles inside, outside, together both directions
9. squat and half squat
10. drop stance warm up
11. drop stance
12. gong bu bouncing
13. gong bu with heel up
ankles
14. shake out kicks
15. hands over head through body- heaven/earth walking.

Cross fit workout for Jan.1 2010

100 Double Unders
90 Squats
80 Pull Ups
70 Push Ups
60 Sit Ups
50 Mountain Climbers
40 Wall Balls (20/12#)
30 Kettlebell Swings (2 pood/ 20kg)
20 Knee to Elbows
10 Handstand Push ups