L.A. Boxing- Clarendon, Old Town, Tysons, Chantilly, etc.
Olympia Boxing
Arlington Boxing at Barcroft Rec Center: Coach Willy Taylor
Alexandria Boxing Club at Charles Houston Recreation CenterDennis Porter and Kay Koroma.

Maryland:
Lloyd Irvin BJJ and MMA
Evolve – Mike Moses
Jeff Gordon MMA
Yamasaki Mario and Fernando Yamasaki
CPMMA (Capitol Punishment) Joshua Peters
Bowie MMA
Sugar Ray Leonard boxing
Maryland Thai Boxing- Kru Scott Anderson
TeamMarylandBjj.com Black belt Stuart Ramos
Calvertmma.com 2 degree Black belt Toney Waldecker and Brown belt Jim Thrift

District of Columbia (DC):
Beta Academy: Nakapan Phungephorn
Downtown Boxing
Georgetown Boxing
RelsonGracie Dc Black belt Jim Hannan.

march 31

Class started with doing warm-ups: shakedown hopping/footwork drills, light running with foot work drills, various leg stretches , and some other strength and flexibity drills with boxing attributes.

3 rounds of shadow boxing.

Partner work:
flow drills:
1. slip slip weave weave
2. 3 defense drill- parry, slip, or duck/weave, off the jab, the cross, and the jab-cross combo.

defense conditioning drills: one for one trade off.
1. covering 4 punches to head.
2. covering 4 punches to headand body.

Pre-sparring rounds: changing partners. one for one trade off.
1. jab.
2. double jab.
3. triple lead (jab, lead uppercut, lead hook.
4. jab-cross.

Sparring rounds:
1. jab/double jab round. (head and body jabs)
2. jab cross round.
3. full sparring rounds (all punches)

finsh:
suicides on heavy bag.

april 7
warm-up
15 minutes jump rope
400m run with foot work drills- side step, forward step, back step, karoke, backwards.

3 round thai pad work or focus mitt work for boxing:
1. jab, cross, jab cross, jab cross hook, upper cuts, push kick-round kick, low kick body/head kick.
2. drill kicks- 1,2,3,4,or 5 round kick: Thai style moving forward with skip step.
3. combine 1 and 2.

-stretches
-foot work drills:
1. in-out step left and right
2. forward duck/weave
3. backward duck weave
4. cuban angle step
5. cross over steps (forward, backward0
6. box step (forward, right, back left and back, left, forward, right.
7. box step in a circular motion.
8. circle side step with add 4 punches/change of direction.

pre-sparring drill: 1 for 1
1. jab cross hook attack: other person defense.
2. 5 punch attack: other uses defense.

sparring: 3 two minute rounds with 30 sec. rest, spar different person each round.

close out with a heavy bag round.

april 14
some things we did today:
Pre-sparring:
jump rope
running with boxing foot work drills.
stretching.
shadow boxing.
3 rounds on thai pads.
flow drills- slip slip weave weave.
slip/duck/parry: jab, cross, jab-cross.
Sparring rounds.

April 21
Today we worked on:
warm up:
-running with footwork drills
-jump rope
- 3 rounds shadow boxing with some mitt work in the mix.

-two person attack defense drills: move around and work with different person,
1. jab cross hook vs. defense
2. jab cross hook hook vs defense
3. jab cross hook hook- cover jab cross and counter with cover and two straights to chest.

sparring rounds

closeout heavy bag circuit.

April 28
warm-up: running/footowrk drills.
jump rope and shadow box.

flow drills:
1. slip jab, slip cross, weave hook, weave hook
2. jab cross- 2 cover/counter drill (punch chest)

Pre-sparring: round robin (switch partners 3x)
1. jab sparring
2. cross sparring
3. lead hook, jab, uppercut spar
4. 5 for 5 offense /defense trade off.

Sparring round robin- swtich partner during rounds (go two straight rounds).

close out-
heavy bag 2 min.
speed bag 2 min.

5/5/2012 workout:

Running, jump rope, stretching, boxing attributes warm-up.

3 round rounds shadow boxing with body shots on the guy holding the medicine ball.

Technique of the day: leap frogging with counter straight, and J-hook.
3 rounds with technique using leap frogging (LF) and j-hook.
1. Jab (LF)
2. Cross (LF)
3. J-hook

3 rounds pre-sparring:
1. jab spar,
2. cross spar,
3. jab cross hook: one and one.

5 rounds of sparring: round robin (3 guys)
-4 rounds regular sparring.
-1 round Mexican sparring (up close).

Speed bag round
Heavy bag round.

May 20-
boxing went well yesterday we did the folliwng:

running
foot work drills after running
partner stretching;
various warm ups with boxing attributes:
1. hip rotations (circling waist in guard/drunken boxing)
2. slip slip weave weave drill
3. twist spine- elbow strike behind.
4. neck work- turn head yes, turn head no.
5. knee to check, twist spine.
6. in-out step with jab and jab-cross.

5 round shadow box/bag/jump rope/o r hold medicine ball for punching.

5 rounds mitt work with holder using jabs.

round robin sparring

close out: partner pulling massage/body work
stretch neck, legs, arms, etc.

5/25/2012
Today we worked on:

warm up- running with foot work drills:
running, sideways run, backward, Curb: toe touches, switch lunges., karokes.

partner stretches: wall stretches.
1. front kick leg
2. knee to chest
3. side kick leg
4. back kick leg

boxing attribute drills:
1. waist circles
2. neck drills yes/no.
3. slip slip weave weave switch stances.
4. box step and reverse box stepping.

4 medicne ball/shadow boxing rounds.

3 straight rounds with working off jab glove/focus mitt.

3 straight rounds sparring for each 4 guys.

close out: station training:
circuit: focus mitt, speed bag, heavy bag rounds.

partner stretching: neck, legs, arms and neck drills.

Pad work:
1. Getting hit with mitts and cover
2. Getting hit then blast 4.
3. Getting hit and adding combos: jab, cross, jab cross, jab cross hook.

Condition:
1. Ball balance
2. Mt climbers
3. Punching sit ups
4. Medicine ball wrestling belly spin
5. Med ball alternate arm push ups
6. Med ball lunges or wrestler walks
7. Med ball roll on back stand up.

focus mitt rounds- 2 min work 30 sec. rest.
1. slip jab- counter cross, slip cross- counter hook. jab, double jab, cross, jab cross, blast 4.
2. add slip jab- counter cross hook cross, slip cross- counter hook cross hook.
3. add weave: counter hook cross hook, weave: cross hook cross.
4. add counter punch system- cover and return 4.
5. combine all freestyle.
6. combine all freestyle.
7. combine all freestyle.

power condition out:
round 1:
15 jab cross hook jab cross.
15 body shot and upper cuts
50 drill jab cross.
15 2 count power stikes (uppercut hook, jab cross, hook cross, etc.)

round 2:
upper cut and straights drill: random numbers (2-20)

Round 3:
15 jab cross uppercut cross
15 counter body shots: uppercut cross hook.
15 KO jab cross
15 KO Cross
100 drill jab cross
10 jab cross hook cross.

Knee day:
rt. up knee, switch step left knee.
-add freestyle- jab, jab-cross, left knee, right knee, blast 4, double jab, jab cross hook cross, jab cross upper cut cross.
- add left or right round kick.

Jab step drill: 3 jabs vs cover, slip, and back step.
combo drill 3 n 3:
1. cover jab: counter jab cross-left knee, left round kick to leg.
2. slip jab: counter cross-hook, rt. knee, rt. round kick to leg.
3. back step the jab: counter 2 long then 2 short punches to neck tie-up, 4 knees, push and rt. kick to body.

Strength out:
Burpies
push ups
sit ups
squats
burpies
push ups
plank
push ups.

2/28:
running, high knees, scales, front kicks, side ways, backwards, butt kicks, etc.

Thai pad work: 3 rounds each. 2 min. rounds.
Freestyle:
Round 1: jab, , rt knee, cross, left knee, jab cross rt. knee, blast 4 left knee, jab cross hook, rt. knee.
round 2: same above, add left kick, rt. kick, push kicks.
Round 3: same above, add cover/counter kick (same leg) and cover punch- 4 counter punches.

Timing:
Jab step drill: 3 jabs vs cover, slip, and back step.
combo drill 3 n 3:
1. cover jab: hook-cross, rt. knee, rt. round kick to leg.
2. slip jab: counter cross-hook, rt. knee, rt. push kick.
3. back step the jab: counter 2 long then 2 short punches to neck tie-up, 4 knees, push and rt. kick to head.

Heavy Bag work: power and aggression.
50 drilling punches (jab cross)
15 KO jab cross,
5 double rt. kicks,
5 double left kicks,
15 KO cross,
50 drilling jab cross.

Dynamic Stretch out/ warm down:
Hips,
knees,
lower back
spine twist,
side twist
yogic twist,
up knees,
quads,
etc.

Kids class: wall and kick stretches.

FEB.6:
running sprints: 200′s, Mile.
200 abs, bench and floor variations.
jump rope 15 minutes.
bench knees

Feb 7:
Morning 36 liang gong, 42 Taijiquan.

Evening: Sparring.
warm up- running steps, jump rope
Dead lifts- 135 lb. 3,3,3,3,3.
Shadow boxing.
Thai pad rounds:2 min. work, 30 sec rest. (three person round robin, everybody goes twice.)
1. use following:
-jab, rt. elbow
-jab-cross rt. elbow.
-jab-cross-hook, rt. elbow.
-Cross, left elbow.
-cross-hook-cross-step out-cross.
-4 punches, step out, cross.
- rt. elbow, cross.
2. add kicks, single or double rounds kicks, Theep kicks.
3. add double knees.

Sparring drills: 2 minute rounds, 30 sec rest.
2x: double jab spar: emphasis quick footwork as defense, hands covering second defense.
2x: body hook-head hook- cross: use foot work, cover.
2x: Shin conditioning:
10 x- left side: give kick, take counter kick.
10 x- right side same.
10 x- left side: take kick, counter kick.
10x- right side: same.
2x: K block high kicks:
10 x- left side: give high kick, take counter high kick.
10 x- right side same.
10 x- left side: take high kick, counter high kick.
10x- right side: same.
2x: 5 and 5 sparring: trade off 5 combination’s of punches and kicks.

focus mitt-condition out:
15x jab cross hook cross hook
15 x KO cross
15 x counter body shot with: uppercut-hook-cross.
50 x- drill jab-cross.

Partner glove work: stepping forward with Jab. (I go, you go)
1. Step jab, step jab, jab-cross.
2. Step jab, step jab, jab-cross-hook.
3. Step jab, step jab, jab-cross-hook-cross.

Focus mitt work: 2 rounds each.
-left mitt: is jab, rt. Mitt: is jab-cross, angle mitt: jab-cross-hook-cross, down mitt: jab-cross-uppercut-hook.

Focus mitt knock out drills-
10 ko jab cross.
10 ko cross.
10 ko cross hook.
10 ko cross hook cross.
100 drill jab cross for speed.

Kick shield:
-body shot on forward moving kick shield: body hooks, body upper cuts, body straights and cross with evade stepping.

Strengthen out:
Medicine ball burpies
Push ups
Medicine ball burpies
Sit up with medicine ball.
Plank.
Push ups.

conditioning out rounds:
1. numbers
2. knock out – jab cross, cross, cross hook cross, upper cut -cross-hook.
3. body shot -upper cut (left and right.)

1/31:
jump rope
3 rounds muay thai shadow boxing

2 minute rounds:
1. back step and lean out of high kick, counter with rt. kick
2. Right round kick 1,2, or 10 with blast stepping.
3. Left round kick 1,2, or 10 with blast stepping.
4. punches and elbows with 1/2 clinch up knees.
5. add parry jab counter kick, parry cross counter kick.
6. add 4 clinch knees with push and kick.
focus mitts:
7. numbers (drill straights)
8. numbers- upper cuts and straights.
9. knock outs: counter body and uppercut-hook-cross, counter body uppercut-cross-hook, jab-cross, cross, cross-hook-cross.

stretching: shoulders, tricpts, splits, hips, etc.

Fight 2: Second 3 rounds:
4. add jab cross hook, bob and weave/level change and 4 counter punches w/counter punch system with, jab, cross, jab cross, 4 punches, 6 punches.
5. add jab cross hook-jab cross, bob and weave/level change and 4 counter punches w/counter punch system with, jab, cross, jab cross, 4 punches, 6 punches, jab- step out jab-cross.
6. add jab cross hook, add jab cross hook-jab cross, bob and weave/level change and 4 counter punches w/counter punch system with, jab, cross, jab cross, 4 punches, 6 punches, over hand right.

Fight 3: Last 3 rounds
7. 7′s (1,2,3,4,5,6,7)drill and all of above combos freestyle.
8. numbers drill (10, 7,9,8 punches) and previous combos freestyle.
9. knock out sets (cross, jab-cross, hook-cross, cross-hook) and all the above drills freestyle.

3 two minutes rounds set 2-
round 1: jab-cover jab, hook-cross. add- weave the left hook and counter cross-hook-cross. cover punches.
round 2: continue from 1 and add weave the rt hook and counter hook-cross-hook. cover punches.
round 3: continue from 1 and 2. add body shots and upper cut drill out. cover punches.

strength-
min. hindu squats,
min. belly ups,
min. hindu push ups,
min. 1-2 punch sit ups.

-Cutting corner drill-
1. Alternate small lunge
2. 180 twist
3. Combine both into shadowboxing.
-Footwork- job in place while running: cover chin with shoulder.
-Russian boxing partner drill: push drill.
-Combo: double jab -lead hook- cross- hook- cross.
-Seated punch wall drill: push on wall.
-step 1-2 drill.
-neck drills: 1. up/down, 2. left/right, 3. turn left and up/down, 4. turn right and up/down.
-Pacquio drill- box stepping and punching.
- vs. tall fighter drill- jab/cover- body hook with left (jab to cut his vision)
-vs. tall fighter- draw punch and counter. jab-dip-left hook
-1-2 dip 1-2 drill alternating sides
-double punch drill with side angle:
-flying shoulder drill: 40x each no stopping- arms out circles, front circles, overhead circles.
-back leg 90 degree angle stepping, dipping, and punching
-side kick and punching 1-2 with base
-Cock the leg drill: minute each leg.
-Side kick extension drill: leg up and side kick extend out.
-Pull ups: 1) leg ups, 2) horizontal pull-ups. 3)horizontal leg pull ups
-Weight lift for fighters: military press, overhead squats, clean and press, squat, lunge, snatch overhead lunge
-cross arm jump rope, alternate feet, double under.
-shadow box: short punch wrist turning in the pocket, long punch, combine both.
-ranting: run in morning, less heavy bag, more shadow boxing, be fit, don’t be a bag and get hit, get out of the way and counter punch. Double up on each punches, do 5 rounds of the running and punching like the stepping -12 drill on each side. Get down and blast that uppercut.
-circle drill: 1)step in small circle, 2)big circle, 3)vibration step in circle, 4)freestyle.
-triple lead hand to lead leg round kick: jab-hook-uppercut lead leg round kick.
-one leg side to side boxing: high stress/high impact-line drills plyometric.
-muay thai defense (turtle) and counter kick or punch on the same side.
-going down the pipe: coiled out extended arm. 180 degree shoulders/pivot on feet and push forward, knuckles turn over.
-lead leg attack va single or double leg: sprawl and quickly counter punch-knee-kick.
-stretching: shoulders arm circles, criss cross, hammers, hold tricepts, across hold, twist spine,toe touches, squat, toe touch head down standing, squat, calf muscle, ankle rolls, caterpillar, back bend, quad stretch, Russian split, butterfly, side stretch, back bend, back bend neck bridge.
-core movement: side to side torso drill, swivel off and throw down the pipe.
-rolling w/the punches: engage range- chin in shoulders, move shoulders sideways, cut off power of a punch and counter. C with body-cover- counter punch.
- side step: move to the left. Step long-low and rear follows. Move right.
-drilling punching in the pocket: running drill punching upward. Punch small-arms up and bicycle out.
12/14

3 two minute rounds on thai pads:
1. block kicks and counter punch. low medium and high left and round kicks, and thiep kicks.
counter punch with 2 to 4 punches.
2. block kick counter kick: block low-medium-high kicks, thiep kicks, and counter kick.
3. block kick counter kick/punch: return punches and kick, or return kick and punches.

3 two minute rounds attack conditioning thai pads:
1. push kick opposite round kicks.
2. Jab-cross- rt. round kicks.
3. 4 knees push off and rt. round kick.
4. double left kicks.
5. double rt kicks.
6. jab rt. kick.
7. cross-jab left round kick.
8. high left kick-hook cross.
9. hook-cross-hook rt. round kick.
10. cross-hook-cross, left round kick.
11. high rt. kick -cross.
12. jab-cross-left up knee.
13. cross-jab-rt. up knee.
14. jab-cross-hook rt. round kick.
15. 4 punches left round kick.