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November 2010 training journal

November 1, 2010 on 3:17 pm | In Straight up hard work training | No Comments

Nov. 23:
Morning: Yang taijiquan low stance

evening: warm up- knees kicks, leg stretches.
Thai pads: three 3 minute rounds straight:45 sec rest.
1. Basics- jab, cross, jab cross, round kick left, round kick right , push kicks, up knees, 4 punches, clinch knees.
2. add 4 counter punches (from covering or ducking), up the intensity, jab cross hooks, double round kicks.
3. add 1 and 2 with more intensity and speed.

3 two minute rounds endurance sets:
set 1.
50 jab-cross.
15 left round kicks moving forward.
15 right round kicks moving forward.
2 doubles kicks left or right
drill 100 punches

set 2-
15 moving step lead hook -rt. round kick to leg.
15 moving cross- left round kick to leg.
10 speed rt. round kicks
10 speed left round kicks.
15: 6 punch combo: jab-cross-hook-cross-hook-cross.
drill 100 punches.

Set 3:
15 cross-hook knock out punches.
25 knees,
5 left round kicks.
5 rt. round kicks.
Numbers punches- call out any number to drill: 5,8,10,3,1,2,7,4,etc.
drill out 100 punches and front push kick.

Nov. 22
focus mitt work- 3 min. rounds 3 straight rounds. 45 sec. rest.
1. Linear boxing- Basics: jab, double jab, cross, double cross, jab-cross, jab-cross-hook. 2 count combos- cross hook, hook cross, uppercut hook. 3 count combos: hook-cross-hook, cross-hook-cross. 4 count combos.
2. “Pop corn” drilling punches round with stepping front, back, left, right.
3. Counter punch round- covering and countering. cover up: jabs, cross, hooks and body shots. counter with jab, cross, jab-cross or counter punch system 4 counters.
4. Up knees: jab-up knee, cross-up knee, jab-cross-up knee, jab cross hook up knee, hook up knee, hook cross up knee, cross hook cross up knee, etc.
5. heavy bag suicides 1:
-50 jab cross.
-15 knock out jab cross.
-15 knock cross.
-15 jab cross hook cross.
-50 jab cross.
6. heavy bag suicides #2
-7′s x3.
-15 body hook , head hook.
-15 jab cross hook.
-100 jab cross.

Nov. 21-
morning: Bikrim yoga.
Evening:
Running
Kettlebell circuit: 55lb.
10 swings
10 SDHP
10 single arm press
10 swing
10 squats
10 military press
10 swings
10 sdhp
10 military press

Abs-
20 Sit ups
20 Kick ups
20 Belly ups
20 sit ups
20 supermans

3 rounds shadow boxing
3 rounds heavy bag

running

Nov. 20
3 rounds shadow boxing
3 rounds heavy bag
3 rounds light bag: double end bag and speed bag.

teach kids classes (2)

Nov. 19-
morning: Bear qigong, Xingyiquan.
evening: running, 2 tabata rounds on versa climber, 3 rounds heavy bag, running.

Nov18
Morning:
Yang long form- deep stance.

Evening
Gym-
-sprint/ jog to gym
-Versa climber tabata round
-Bent over rows 3 set 8- 25lb.
-Single arm farmer walk 45 lb.
-Bench press 3×10 50lb.
-Dead lift 5 set of 5 – 135lb.,
-Row 2000m,
-Heavy bag 10 min- foot work, speed, jabs and cross in/out.
-Back extensions 3×10,
-Leg curls 3×10,
-Abs 3 set of 10.

Nov. 17
Bikrim yoga

Nov. 16
Warm-up:
Focus mitt round- covering from straights, hooks . fire back with jab, double jab, cross, jab-cross, or 4 punches.
Glove work:
1. Slip jab, slip cross.
2. Slip slip jab, slip cross, weave left hook.
3. Slip jab, slip cross, weave left hook, weave right hook.
4. Cover: Body hook , head hook
5. Cover: Body hook, head hook left and right hook.
6. Counter punch system: return four punches.
7. Body punch drills: hitting the body.
8. Kick check rt. Round kick.
9. Kick check left round kick.
10. Left and rt. Push kick block and counter push kick.
11. Right Kick check and counter kick to leg (partner kick checks again).
12. Left kick check and counter kick to leg (partner kick checks again).
13. Kick check and counter kick to body (both sides)
14. K-block high kick, and counter high kick to the head (both sides)
15. K-block high kick, counter with high kick and jab-cross-hook combo.
16. Low rt. Kick check, counter left kick to body, cross-hook-cross.
17. Low rt. Kick check, counter left kick to body, cross-hook-cross. Add rt. Kick.

Condition out with 10 minutes of jump rope: different styles and stepping.

Nov. 15
morning:
shadow boxing
shadow kick boxing
long punches, body punches, defense: slips, bob and weave.
Yang Long form

Evening: sparring
jump rope
sit ups
circle running: side ways, karoke, high knees, butt kicks, etc.
Sparring drills:
1. cover kick.
2. cover kick and counter, cover the counter.
3. high kick, t-block high kick and counter- jab-cross-hook combo.
4. block push kick- counter push kick.
5. cut kick drill: left and right counter kicks, as they kick, kick the standing leg.
5. Defense vs offense (boxing)
6. kick a boxer, box a kicker round.
7. kick catch drill 1- a. catch rt. kick and counter with cross-hook-cross.
8. kick catch drill 1- b. catch left kick, and counter with hook-cross-hook.
9. kick catch drill: catch either side and counter punch.
10. kick catch drill: catch kick (left or right), throw leg and kick opponent’s standing leg.
11. kick catch- push on chest and sweep opponents stand leg.

drill out:
50 punches
10 rt. leg kicks
10 left leg kicks
20 knees
10 jab-cross-hook-cross-hook
100 punches.

Nov. 14
Bikrim Yoga and rest

Nov.13
morning- teaching kids class:
Little Dragons: punching sets, kicks, knees,sets . Juijitsu guard drill and half guard, wall stretching set, Bag rounds, strength condition,
Mighty Dragons: punching, kicking, knees sets, 3 throws practice, medicine ball set and relay, judo/juijitsu sparring, kick shield set, strength condition.
Evening:
-running and boxing stepping drills.
-tabata round on versa climber.
3 sets of 20:
1. burpies
2. wall balls
3. kettle bell snatch 25lb.
boxer stretching set
Heavy bag rounds-
1. jabs, double jabs, level change jabs with in-out stepping.
2. hard jab cross.
3. up knees and punches.
4. rounds kicks with push kick finish.
5. drill punches and hard cross.
6. long hooks and straights with slip.
7. body punching, short punches round.
8. freestyle.
Yogic stretch set and abs.

Nov. 12
morning
Yang Long Form
Chen Taiji section 1, Silk reeling, and solo fa-li drills.
Nanquan section 1

-Bear Taoist Winter Qigong: 4 exercises and standing.
-Bear Stepping: Bear’s ‘short flat walk’ is the foundation of Xingyi stepping (step empty, sink weight into hip on standing leg “kua”).
-similar to other stances: Shaolin’s Cat stance, Taiji’s Empty stance, Bagua’s T-stance.
-Bear stepping with Xingyi Beng (wood/crushing) same hand/foot.
-Bear stepping with Xing Beng opposite hand/foot.
-Bear stepping with Bear hand movement (piercing palm).
-xingyi Pao (fire, cannon) standing- upper block and Chinese straight punch.
-Pao stepping- angle and t-step with weight on rear leg.
-Pao stepping with hand is Xingyi Pao.
-close out; 9x dan tien breathing.

Nov. 11
Morning:
Yang Long form

Evening
Muay Thai: ruuning, backward, side, karoke, high knees, butt kicks, skip, spider push ups, scopions, twisters, cherry pickers, ankle grabs, etc.

combat drills- forward stepping, step with jab cross, circle left and right with jab, double jab, triple jab.
- change direction with: cross, body hook, head hook, cross, jab out.
-slip drill, slip with jab cross.
-high low long hooks with pivot
-level changes
-upper cuts with level change and pivot

partner drills-
1. Crazy monkey (CM) deflect/cover punching drill:
Person A: throws jab cross hook hook and moves
Person B: CM jab cross with rt. arm and cover hooks and counter push kick.

2. slip left, slip rt., shoulder roll, weave drill.
3. add slip punch, slip punch, should roll left kick, weave body punch.
4. add two counter kicks afterward.

Nov. 10
Morning:
Pakua circling and cheng form, Hsingyi, Taijiquan, shadow boxing and kicking lines, sitting meditation.

Evening:
Nov2010
-Jog
-40,50,60 lb dumbbell: single arm farmer walk thenn 4 squats.
-185 deadlift 5×5
- two 24kg KB farmer walk 3x around gym
- leg curls 3 x 10 50 lb.
-200m sprints 5 x and jog 5x
-50m dash 2x
-ab 200 ab exercises- sit up, superman, twisters, cherry pickers,
belly ups.
-20 lb. wall ball kicks 3 sets of 10.
- stretching

Nov. 9
morning
-cheng pakua old 8 palms and swimming body form
-5 element xingyi
- 37 fast Taijiquan

Evening
-warm up- 20 minutes Insanity warm up and stretching
3 rounds 3 minutes:
Round 1-focus mitts: jab, cross, jab-cross, and counter punch system.
Round 2- thai pads: same boxing hands and add 2 rounds kicks and one push kick
-add 4 punches, 6 punches, jab cross cover and 4 counter punches with kicks.
round 3- add 4 knees+push off and round kick, up knees with punches,
-left kick, cross-jab- rt. kick. “change up kick” to low/medium/high. example- low inside kick,cross-jab, high rt. kick. (pad holder move back) *end combo with push kick to give fight space.

Conditioning Out: 25 lb. free weights
20 lunges with weights
20 floor presses w/weights
20 squat jumps
20 Floor presses w/weights
20 neck bridges front back left right
20 floor presses w/weights
20 neck turn left right up down
25 guard situps
25 guard sit ups.

Nov. 8
morning
5 element Xingyiquan
8 Animal baguzhang
Chen Laojia Er lu first section 2x
Yang long form 1x
evening:
Thai pad work:3 straight rounds- cue and hold pads, don’t shout combo.
1. left kick, cross-jab- rt. kick. “change up kick” to low/medium/high. example- low inside kick,cross-jab, high rt. kick. (pad holder move back) *end combo with push kick to give fight space.

2. freestyle using: Thai pad in following position-
-jab
-jab-cross
-4 jab cross (pad holder moving back)
-6 jab cross ” ” ”
-jab-cross-hook-cross
-jab-cross-uppercut-cross
-jab cross- low hook-head hook-cross
rt. kick: high-medium-low
left kick: high-medium-low
push kicks

3. slip jab and return jab- rt. low kick-rt. body kick- rt. push kick.

condition out on heavy bag- suicides
set 1
1. jog punch in place
2. 30 jab cross heavy bag
3. mummy kicks
4. 50 jab cross heavy bag
5. high knees
6. 10 rt. kicks, 10 left kicks heavy bag
7. squat jacks
8. 50 jab cross heavy bag
set 2
1. jog punch in place
2. 50 jab cross heavy bag
3. log jumps
4. 10 push kicks left, 10 push kicks rt. heavy bag
5. heisman
6. 3 step heisman
7. 20 heavy bag hooks

Nov. 7
shaking Pole exercises
Bikrim yoga

Nov. 6
video work out rounds with Dave Carter:
Round 1-

station 1- 30 sec. resistance band:drilling jab/cross punches
station 2- 30 sec. body exercise: burpies
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball: over shoulder throw
station 5- 30 sec. body exercise: push ups
station 6- 30 sec. 5 lb. hand weight- punching jab cross
rest-alternate left and right leg

Round 2-
station 1- 30 sec. resistance band- hook punches
station 2- 30 sec. body exercise-back bridge
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- over head squat lifts
station 5- 30 sec. body exercise-neck bridge
station 6- 30 sec. 5 lb. hand weight- military press for speed
rest- shake outs- double hopping: left then right

Round 3
station 1- 30 sec. resistance band-uppercuts
station 2- 30 sec. body exercise-supermans
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-twist waist holding ball
station 5- 30 sec. body exercise-hindu squats
station 6- 30 sec. 5 lb. hand weight-hook-bob/weave-hook combo
rest- shake outs:crossing feet X style

Round 4
station 1- 30 sec. resistance band: pulling to waist/row in horse stance
station 2- 30 sec. body exercise: wide push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-hit body with medicine ball
station 5- 30 sec. body exercise- scissors (abs)
station 6- 30 sec. 5 lb. hand weight-5 speed punches in/out of range
rest- shake outs: muhammed ali style

Round 5
station 1- 30 sec. resistance band- wrestling grapple yanks
station 2- 30 sec. body exercise-mountain climbers
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- thai skip knees to ball
station 5- 30 sec. body exercise- switch drop stance left and right
station 6- 30 sec. 5 lb. hand weight: freestyle shadow box
rest- shake outs: high knees style

Nov. 5
morning-
Warm up body with: 8 animal circle walking.
5 element hsingyi.
Yang Long form.

Nov. 4
evening-
Muay thai – Dave Carter:”footwork, footwork, footwork, blah, blah, blah”
Warm Up: running, high knees, butt kicks, karoke, lunges, bear crawls, skip jump, twisters, scorpions, v-ups, mountain climbers, mountain jumps, bear crawl backwards, hindu push ups, ski abs. etc.

combat basic drills: front step (base), front step with jab, lateral stepping and switching (base stepping), lateral stepping and jab/double/triple jab, slipping, level changing, slip throw jab/slip throw cross, high-hooks low-hook low-hooks high-hooks (shoulder protects chin), uppercuts, Elbow to knee: side-middle-across, lateral stepping switch direction: shield-cross-hook-cross-rear push kick-jab out.

Thai pad work:3 straight rounds- cue and hold pads, don’t shout combo.
1. left kick, cross-jab- rt. kick. “change up kick” to low/medium/high. example- low inside kick,cross-jab, high rt. kick. (pad holder move back) *end combo with push kick to give fight space.

2. freestyle using: Thai pad in following position-
-jab
-jab-cross
-4 jab cross (pad holder moving back)
-6 jab cross ” ” ”
-jab-cross-hook-cross
-jab-cross-uppercut-cross
-jab cross- low hook-head hook-cross
rt. kick: high-medium-low
left kick: high-medium-low
push kicks

3. slip jab and return jab- rt. low kick-rt. body kick- rt. push kick.

Nov. 1- morning:
-Huashan qigong: Bear
-24 and 48 taijiquan forms.
Evening:
Bikrim Yoga class.

Nov. 2- cold morning:
warm up: jogging, running drills- sideways, high knees, karoke, squats, boxer stepping with punching and kicks.
Shadow boxing and kickboxing, Linear attack and defense with power punches, knees, kicks.
-48 taijiquan.

Nov. 3
cold morning:
-warm up: jogging, running drills- sideways, high knees, karoke, squats, boxer stepping with punching and kicks.
Shadow boxing and kickboxing, Linear attack and defense with power punches, knees, kicks.
Attending student: Vincent Hu
- salute and motto: wisdom, benevolence, sincerity, bravery.
-Huashan qigong- Bear and Bear walking,
-monkey animal frolic: same hand/foot exercise “puppet” – circle knee inside, outside, bicycle leg out, bicycle leg in.

Xingyiquan: Beng “crushing fist” fist (2) 1. same hand and foot, 2. opposite hand and foot.
Self defense:
-Boxing basics- fight stance,
4 punches: jab, cross, hook, upper cut.
10 x each:
-jab
-cross/straight
-lead hook w/pivot
-uppercut
-1-2 (jab cross)
-4 punches.
evening: Bikrim yoga