polariswushu.net Blog

Boxing training and drills- 5/7/2010 and 5/9/2010

3 rounds shadow boxing

partner drills- 3 min. rounds
1. move off line of attack with evasive footwork.
2. mirror partner- move left right back forward, etc.
3. freestyle on mitts
4. jab-slip jab/shoulder roll-cross
5. blast 4 drill.

strength:
push ups
sit ups
bouncy push up
leg lifts
butt lifts/kick ups
scissors

3 rounds shadow box- 3 min. rounds

partner drills- 3 min. rounds
1. freestyle mitts (carlos: jab cross hook, duck, cross hook.)
2. freestyle w/blast 4 drill
3. freestyle w/blast 4, backward evade, cross
4. freestyle w/ jab cross, weave, cross-hook, weave, hook cross.

2X circuits- 30 sec. each
burpies
shadowbox
push ups
shadow box
sit ups
shadow box
roll back jumps
shadow box
squats
shadow box
leg lifts
shadow box

boxing 4-21-2010

3 rounds shadow box- 3 min.

5 min. jump rope

focus mitt the three straight rounds- 3 min.

round 1- freestyle, jab slip right, jab cross duck, jab cross hook slip left, blast 4

round 2- cover strikes, blast 4, move off line of attack

round 3- defense, jab cross hook, duck, hook, cross

station circuit- 30 sec work, 30 sec rest
1. squat jumps
2. push ups
3. kettle bell- chin lifts
4. sit ups
5. planks
6. kettle bell- gambet squats
7. hindu push up
8. hindu squat
9. T push up
10. kettlebell- military swing
11. push up
12. ball- arm extentions
13. push up burpies
14. kettle bell- high swings

boxing notes 4-18-2010

3 rounds shadow boxing

partner drills/focus mitt:

1. blast 4, cover pad holder strikes
2. uppercut, hook, cross, cover pad holder strikes

pivot drill 1- pivot left
pivot right drill
pivot left. right, or combo of left or right drill (1.2)
defense hop

3. partner attacks and pivot off line of attack left or right

strength conditioning: 10 minutes
power ups
burpies
push ups
sit ups
roll ups
blasters
squat jumps

Boxing notes 4-16-2010

assist new member:
jab cross hook rt kick. 3 n 3, x 4 rounds
50 left kick
50 right kicks
push ups- 20.15.10.5
v-ups 20 x2
wall stand mt. climbers x2 30 sec.

shadow box 3 rounds- work line/rail step, K stance jab, high, low, double jabs, circle, left and right movement, level change.

glove work:
jab-cross-liver hook.
jab-cross -liver hook, head hook-rt.cross
jab-rt. body punch step-left liver punch
jab-rt. body punch step-left liver punch-angle off left or right as partner rushes in.
jab-rt. body punch step-left liver punch-angle off and three combos

50 punches
hard cross
50 punches
hard hook
50 punches
hard jab cross
50 punches

20x jab-cross-hook-cross and 4 punches
100 jab cross

20 push ups
hard cross 20x
20 push ups
hard hooks 20x
15 diamond push ups
50 punches

stretch out- boxer set: legs, back, arms

Boxing class notes 4-14-2010

warm-up: 4- 2.5 minute shadow boxing rounds, work on speed, when not moving move head, circle, lots of jabs day, double jab, triple jab, high jab, low jab.double and triple high and low jabs, angle out jab.

glove work
drill 1- slip slip weave weave the jab cross left hook right hook.
drill 2- same but angle out at end.
drill 3- add cross-hook-cross

focus mitt-
drill 1
-jab-slip jab
-jab-cross- weave hook
-jab cross hook slip cross
drill 2
-jab-slip jab-counter punch: cross-hook-cross
-jab-cross- weave hook-counter punch: cross-hook-cross
-jab cross hook slip cross-counter punch: hook, uppercut-hook
drill 3
-freestyle above drills with keep throwing a jab, hook, or cross after the counter punch to flow each drill into a long stream of defense and counter punching.

drill outs-
drill 100 jab crosses
hard cross 20x
drill 100 jab crosses
hard jab cross ko’s
drill 100 jab crosses
hard ko jab cross hook
drill 100 jab crosses

20 burpie push ups

muay thai with dave carter

dave carter was back at novamma visiting east coast. he taught a regular muay thai class.

usual insane warm up- running, high knees, butt kicks, twisters, spider push ups, hindu push ups, bear crawls, t push ups, shadow boxing, side running, carioca, mt. climbers, switch running in fight stance, forward fight step.

drills-
-cover wide rt, rt. arm pull in neck and knee to body, cross- hook combo.
-4 punches to glove and 2 rt. kick

-crazy monkey opp jab- return with jab- cross- body jab- cross rt. kick + 2 any kick
-cover the jab shoulder roll, low left kick to inside opponet lead step, cross hook , 3 any kicks.

8 hooks 8 knees for 2 minutes.

Boxing with coach Jeff Ruth

warm up with ‘I go, you go’ with jab-cross using gloves as focus mitts.
add hooks for jab-cross-hook

3min rounds x2 medicine ball hitting. one person hold medicine ball at chest/abs, other tries punch it out.

glove work-
jab cross hook cross
drill 100 punches
jab cross hook cross hook
drill 100 punches
jab cross hook cross hook cross
drill 100 punches
knock out 1-2 x20
knock out 1-2-3 x20
knock out cross x20

close with stretches

12 round circuit training 3min. rounds 1 min. rest/water

circuit- alternate partner glove work, heavy bag, strength rounds.

warm up-
a. running, high knees, butt kicks, side ways, alternate feet, skip jumps, 5 hops, ect.
b. stretching set.

Round 1- glove work: one-n-one defense slip slip bob left right vs. jab cross hook hook.
Round 2- heavy bag- drilling jab cross non-stop rhythm. alternate speed, and power punching.
Round 3- strength- (leg, ab, arms) : globe jumps, sit ups, push ups, belt kicks, v-ups, mt. climbers, horse squats, leg ups.
round 4- glove work- slip, duck, jab, cross, 1-2, hook-cross-hook, cross-hook-cross, blast 4.
round 5-Heavy bag-7′s drill. 1,2,3,4,5,6,7 punches.
Round 6- strength- ABS- sit ups, crunches, leg ups, v-ups, ect.
Round 7- glove work- duck rt. hook: counter w/hook cross hook, duck left hook- counter cross hook cross.
continue with round 4 glove work.
round 8-Heavy Bag- jab cross rt up knee, cross jab left up knee.
Round 9- Strength: jujitsu guard sit ups with punching, mirror box attacking openings, alternate.
round 10- glove work- jab cross, rt round kick, left round kick, push kick, 2 left or right round kicks.
Round 11- Heavy Bag- 4 punch up knees, neck grab knees, drilling knees, side knees.
Round 12- Ab circuit: standing knees to same elbow 20x, knees to opposite elbow 20x, rt, knee 20x, left knee 20x, alternate knees, repeat.
Close out:
Heavy bag: Tai chi hitting: jab= fan through back, cross= brush knee. hook= wave hands, upper cut= seven stars.
Warm down- Yang’s warm up: neck, shoulders, arm, elbows, wrist, twist spine, rotate waist, flex extend spine, rotate hips, rotate knees, ankles. Repulse monkey in horse stance, wave hands like clouds-shifting left and right in horse, embrace posture standing post/dan tien breathing.

Muay thai training 2-27-2010

running
fight stance hop back and fourth
add jab
add cross
run
v-ups
push ups
running
push kicks rt. and left
run
round kicks rt. and left
run
5 jumps run 5 jumps x10
running

drill 1- 3n3
two parry and rt. kick
detail: tap jab with rt hand, turn body and cover cross with left forearm and rt. kick.
the rt kick can be blocked by puncher or absorbed.

drill 2- 3n3
jab cross rt. kick, fake rt. rt. kick standing leg with low kick as he tries to block high.
defender: cover the first rt. kick

drill 3- 3-n-3
switch step high left kick, step back switch step and south paw cross hook cross, left kick.
attacker- 2nd switch step is a fake 2nd left kick but punch

drill 4 conditioning out- a goes b goes.
sprawl jab cross hook cross x20
sprawl rt kick 15x
sprawl switch step left kick 15x

Muay Thai training 2-20-10

warm up and stretch-
running, skip knees, hopping, punching, hooks, leg swings, push kicks, round kicks, push ups, v-ups, ect.

glove work 1
-left round kick to body exchange
-add low inside leg kick
-add cross hook
- add right kick

-100 jab cross
-20 left kick
20 right kick

glove 2 work
-stop kick (short left round kick-knee plug)
- jab cross- stop kick

-100 jab cross
-20 left kick
20 right kick

thai pads
-jab rt. kick
-add cross hook cross
-add left kick

20 left round kick
20 right round kick

50 burpies