polariswushu.net Blog

Kevin Kearns and 5 things your gym should have.

saw a cool article in a kung fu magazine written by a MMA trainer for some Pro WEC and UFC fighters-Kevin kearns. I found his Youtube as well to see some samples of the exercises.

he said these are good training devices: ( i just need a bosu ball at this point)

1. resistance bands
2. agility ladder
3. medicine ball
4. Bosu ball
5. Stability ball

then the guy had a UFC style workout

Round 1. 1 min each
1. punches in bunches with resistance bands
2. Agility ladder high knees
3. Medicine ball wood chops (or smash)
4. Bosu sprawls
5. Cage crush with stability ball (not sure what that is)

Round 2
1. Agility ladder Ali shuffle
2. Resistance band rows
3. medicine ball Rocky twists
4. stability ball push ups
5. Bosu mountain climbers

round 3
1. Bosu plyo jumps
2. punches in bunches with resistance bands
3. lateral shuffle with agility ladder
4. Stability ball crunches
5. medicine ball kayaks

here is author vids

Youtuve of kevin kearns

Chinese Internal Arts ”Hall of Fame” of fighters historical and living

work in progress

http://www.polariswushu.net/halloffame.html

Boxing class 5-26-2010

3 minute rounds:
(3) rounds shadow boxing
-Jump rope
-Focus mitts*
-Jump rope
-Focus mitts
-Jump rope
-Speed bad
-Uppercut bag
-Tear drop bag
-Heavy bag

Strength condition-
4 x back and fourth with push ups, sit ups, squats
Plank, side planks (left and right), plank
Holding down push ups

*Notes on focus mitts.
Worked with a veteran fight team member Chris who is a good pad holder.
We worked an old school combinations using-
Doubled up focus mitt for jab, double jab, triple jab.
Adding cross
Adding hook.
Rolling upper cuts (4)
Jab cross duck- cross-hook-cross-duck-cross hook cross
-counter punch system.
-slip system

randomness

Tai chi and Life

http://hsot-ma.blogspot.com/2010/03/wolfe-lowenthal-on-balance.html

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“Lei tai platform fighting is open to all Chinese styles. It is proving ground for – monkey vs crane, tai chi vs shaolin, wutang vs NWA.”- matt
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Movie review- Needle through brick

I really liked how the older generation masters noticed how modern wushu made the younger generation very physically fit and athletic with kung fu basics, while the younger generation realized that they can not always do the physically challenging modern wushu and appreciated Traditional kung fu masters and desired to learn Traditional.-matt
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Primal display in bagua?

matt- Well when I think of primal reflex and bagua…I could only think of monkey slaps and baguazhang (zhang=palm) palm strikes is bagua’s signature weapon of choice after all the evasive spinning and circling.

interesting sites when googling ‘pre-fight diet’

http://www.livestrong.com/article/105334-boxing-prefight-training-tips/

http://www.talkboxing.co.uk/guides/boxing_diet.html

http://ezinearticles.com/?Respect-The-Boxer—Prefight-Factors-To-Be-Taken-Care-Of&id=1134968

http://fightdietplan.com/the-exact-fight-diet-involving-bruce-lee-wish-to-know-bruce-lee%E2%80%99s-fight-diet-and-health-secrets/

http://fightdietplan.com/before-fight-and-after-fight-diet-pre-fight-diet/

http://wbanews.com/artman/publish/medical/The_Diet_of_a_Boxer_printer.shtml

http://www.ehow.com/list_6373913_boxing-pre_fight-training-tips.html

Toughness training

what are forces blocking personal growth?

has there been to much stress or not enough?

has there been an influence of coach, parents, others on your developing toughness?

have you had it to easy or tough?

if excessive pressure continues to be a problem, where is it all coming from?

why arent you more disciplined in your thinking, imaging, and act skills during competition?

if it is entirely self generated why is fear of failure potentially so devastating?

what makes your real self fragile, so threatened by failure?

Seeking Part-time group instructor: kick boxing

Matt Stampe

Objective: A position as group instructor using my expertise and experience from 20 years of martial arts.
Desired Position: Boxing, Kickboxing, Tai chi and Yoga instructor.
Education: Bachelor’s of Fine Arts at Virginia Common Wealth University (VCU) 1995.
Experience:
• Began Training in Yoga and Tai Chi Boxing in 1990 at VCU.
• International and National competitor in Martial Arts since 1992-current.
• President of VCU Martial Arts club organizing classes and seminars- 1994-1995.
• Assistant instructor to Richmond Va. Parks and Recreation program 1994-1997.
• Head Instructor for Tai Chi Boxing and Kids Kung Fu at Virginia Beach Martial arts center 1997-1998.
• Head instructor to Virginia Beach Parks and Recreation 1997-1998.
• Moved to Northern Virginia to train with US Wushu Team Coach until 1998-2005.
• Head instructor a Chinese Schools at Fairfax High school for kids kung fu in 2003-2004.
• National Massage and Body workers Certification and Virginia Massage License 2006.
• Training and testing at Novamma.com with Muay Thai kickboxing fight team 2006-current.
• Began Crossfit training in 2006- to current.
• Renewed National Certification for Massage Therapy and Body work in 2009.
• Traveled and trained in Muay Thai in Thailand 2009 and 2010.
Website:
• Developed website and training programs at http://www.taichifighter.com
• http://www.combatsportsmassage.com
References:
numbers available upon request:
• Matt Schneider 804-334-**** fellow instructor at Richmond Parks and Recreation
• Mark Salter 703-867-**** student
• Dave Carter 310-497-**** former Muay Thai instructor at Novamma.com

Thoughts on Self Defense, Boxing, and Basic set for beginners

Cheng Man Ching’s student Robert Smith said if you wanna know how to fight- “take up Boxing!”

boxing has:
-stretching
-warm-ups- light hand weights, jump rope, shadow boxing
-defense work- covering, slip, duck, bob, weave, shoulder roll, parry, catch.
-stance work
-stepping work (attacking, defending, evasive, countering)
-striking (jab, cross, hook, uppercut) 1,2,3,4,5,… count combinations.
-stepping and striking work, ring craft
-endurance and stamina training,
-speed and power training.
-bag circuits (heavy, speed, double ended, uppercut)
-sparring drills
-partner drills: focus mitts, belly pad
-sparring
-fighting

After you take up boxing the information in the Tai chi forms will make sense. Both are very similar in principle believe it or not.

To bad Robert Smith didnt take up Sanda or Muay thai because they have everything that boxing does but with kicks, knees, elbows, and throws added.

That kind of training will add confidence for Self Defense for the Streets.
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basic kick boxing set for absolute beginners:
1. Shake down
2. Jab cross jab cross- push kick, back kick, double hop switch
3. Shake down 2- double left/right
4. Rt chop- low, med. High side kick
5. Same on left
6. Shake down 3- bow stance
7. 10 side kick right
8. 10 side kick left
9. Shake down (jump rope)
10. Triple jab cross jab low,med. High kick (right)
11. Same but left
12. Shake down (shuffle)
13. 4 punches to front- side kick, speed bag punching with shuffle (right)
14. Same on left
15. Shake down cool off

Mike Tysons legendary Workout

Found these on various websites:

Mon-Fri
Morning
Roadwork 3 miles
Noon
Sparring 10 rounds
Slip Bag 10 minutes
or Speed Bag 10 minutes, did both when fight was coming up
Afternoon
Focus Pads 10 minutes
or Heavy Bag 10 minutes, did both when fight was coming up
Sit-Ups
Push-Ups
Pull-Ups
Dips, did this circuit ten times
Neck Work 10 minutes
Jump Rope 10 minutes
Night
Stationary Bike 60 minutes

Mike Tyson is kind of an legend to a lot of bodybuilders. Many have expressed the desire to know about “Iron Mike’s” daily routine. According to what we found out, you’ll have to be an early bird if you want to follow in his footsteps!

This routine was listed on several websites and while I’m not 100% sure of its validity, it appears to be what is considered to be his daily schedule.

• 5am: Wake up and go for a 3 mile jog
• 6am: Back home for a shower and then back to bed (great workout for those huge legs of his)
• 10am: Wake up and eat oatmeal
• 12pm: Do ring work (10 rounds of sparring)
• 2pm: Eat another meal (steak and pasta with fruit juice drink)
• 4pm: More ring work and 60 mins on the exercise bike (again working those legs for endurance and

power)
• 5pm: Floor exercises: 2000 sit ups; 500-800 ‘dips’; 500 press ups and 500 shrugs with a 30kg barbell

and 10 mins of neck exercises (working the biceps, triceps, chest, abs and shoulders)
• 7pm: Eat steak and pasta meal again with fruit juice (probably orange juice)
• 8pm: Another 30 minutes on the exercise bike
• 9:30 Watch TV and then go to bed

Hong Kong San Da youtube notes

Hong Kong Sanda youtube has instructional videos, alot of stuff I learned back in the old days of training.

Warm up training:
Arm circles in bow stance
Whirling arm-drop stance slap
Standing heel stretch
Drop stance L+R
Stand toe touch bend
Partner or bar shoulder stretch
Back bending wind mill arms
Sit ups
Superman with partner holding heels
Walking hands
Lunge chair leaps
Fist push ups
Drilling jab cross for speed
Drill lift lead knee
High knees
Jab cross in-out
Thai pad- basic kick and punch combos

Shadow box and equipment practice:
-Shadow Boxing: punches and kicks
- 5 attack shadow box
-shadow box with sweeps
-Jab-cross parry
-With partner- shadow box from a distance attacking and defending
-Heavy Bag: jab, cross, hook, push kick, round kicks, side kicks
-Thai pads- lead side kick, rear round kick
- tree hitting for conditioning

Basics:
Fight stance and footwork (light and bouncing)
Fall practice: front fall, front dive roll, drunken style break fall, back roll to feet
Jin Bu: step forward, step back, full step back, back cross
Side lunge step, lateral step, front cross step, switching stance (180 jump)
Moving forwards knee up stance, rear foot stepping forward.
Basic punches
1. Jab- add step
2. Cross- add step
3. Lead Hook – add step
4. Rear hook- add step
5. Lead uppercut
6. Rear uppercut
Jab
1. Jab into a open guard
2. Angling the opponent
3. Use a low jab vs a high jab
4. Jab the opponent trying to use up-knee
5. Jab vs a round hook
6. Low jab vs high hook
7. Jab an incoming takedown
Cross
1. Cross an open guard
2. Low cross vs high punch
3. Inside cover opponent cross and return cross
4. Hit opponent cross down and return cross
5. 3 point cover cross- return cross
6. Cover low kick and cross
7. Cover high kick and cross
Hook
1. Jab and hook to body
2. Cover kick and hook to body
3. Jab to body, hook to head
4. Cover hook return hook
5. Block a front kick with hook, counter with cross
6. Cover low kick and hook
7. Cover body shot and hook and jab
Uppercut
1. Use against double leg take down
2. Cover body shot an uppercut
Basic attacks:
1. Jab and rt. Spin backfist
2. Double hook punches
3. Lead uppercut, rear Hook
4. Lead hook, rear uppercut
5. Jab cross combo
6. 2 upper cuts
7. Jab rear uppercut
8. Jab, rear hook
9. Overhand right, left uppercut
Foot jab/push kick
10. Lead foot jab
11. Evade jab with left side lunge, cross to body, rear foot jab
12. Cover hook, rear foot jab
13. Two handed round kick block, counter with foot jab
14. Foot jab vs round kick (foot jab to chest)
15. Foot jab vs side kick (foot jab to hip)
16. Foot jab vs spinning hook kick (foot jab to hip)
17. Spin kick vs foot jab
Side kick
18. Spinning backfist, side kick combo
19. Low sweep kick, high side kick
20. High side to chest/head
21. Side kick to thigh
22. Slip cross, rear side kick
23. Side kick vs spin round kick
24. Cover hook and side kick
25. Lead side then rear side kick
26. Low lead side kick, lead high side kick
27. Jab, lead side kick
28. Step back evade side kick- counter with side kick
Round kick
29. Jab cross rt. Round kick
30. Parry cross, rt. Round kick
31. Lead leg round kick
32. Retreat back- jab cross round kick
33. Evade cross- counter with cross-jab rear round kick
34. Jab, high rear round kick
Leg sweeps
35. Parry jab, sweep lead leg
36. Cover opponent lead side kick, sweep standing leg
other
37. Lead push kick, rear side kick
38. Lead push kick- rear round kick
39. lead push kick- spin heel kick (rt)
40. lead leg shin kick, lead side kick
41. rear leg side kick 2X
42. jab, rear push kick
43. jab cross lead round kick
44. jab cross rear side kick
45. lead round kick, jab, rear hook
46. jab cross, rear low sweep kick
47. spin rt. Backfist, lead round kick
48. jab, spin rt. Heel kick
Throws
1. cover hook, neck lock-hip throw
2. cover hook, sweep lead leg throw
3. duck incoming strike, double leg takedown
4. catch round kick, step sweep to sweep standing leg
5. duck incoming strike, single leg, grab behind second leg and toss
6. duck incoming strike, singe leg lift, sweep standing leg
7. catch push kick, turn and sink to bring on shoulder and throw
8. catch push kick-lift up push forward
9. catch round kick, grap opponent shoulder, lift leg up and throw
10. cover hook, sweep kick opponent lead leg
11. counter to single leg takedown-control the head, grab waist and throw
12. jab cross- double leg
13. jab cross- major hip throw

Sparring drills
1. stopping round kicks with two hands
2. catching jab cross
3. cover hooks and high kicks with 3 point coverage
4. leap frog parry jab cross
5. shadow box kick catches
6. forearm block outside for kicks
7. forearm block inside for kicks (low wing block)