Tuesday, February 26, 2008

Pullups at the playground

These guys are amazing and no special gym equipment just a public playground (you don't need money to be fit). Of note, bodyweight exercises are generally easier for lighter individuals and this guy is a heavyweight and making it all look easy. Whenever pull-ups feel to hard I just think about these guys and what they can do.

Saturday, February 23, 2008

Saturday's Workout

Had a slightly late start due to a car in the garage and not being able to find a key to move it. Thanks to Tony we got the key and were able to use the whole garage.

Roll Call: Mike, Frank, Tony

Warm- Up
2 rounds -10 Pull-ups, 3 Ring Dips, 10 Squats, Hip Stretch, 10 Sit-ups, 10 Lumbar Extensions

Agility/Footwork Drills 2min/30sec rest
  • Forward + Back w/punch

  • Side to Side w/punch

  • Forward Crossover

  • Side Crossover

  • Hip Switch
Circuit 2 times through 3min/1min rest
  • Heavy Bag

  • Maize Ball

  • Mitts – focus on shoulder roll in defense of cross

Glove Drills 3min/1min

2 rounds

  • 1min jab catch alternating sides

  • 2 min jab cross – catch and shoulder roll

Thai Pads 3min/1min

  • Jab cross – rear round – jab cross – front round

  • Jab cross – front round – avoid rear round – return rear round

Tabata Squats 6 rounds (20/10sec work/rest)

Squats per round:

Next week we’ll add a few new drills and equipment pieces to the workout.

Friday, February 22, 2008

Preparing for Saturday

Getting all set for Saturday’s workout, we’re expecting a new victim to join us tomorrow. We’ll see how the garage handles 5 people jumping rope at the same time. It sure will be nice when it warms up a little – when we can open the garage door we can spill over to the driveway and that’ll make handling more people pretty easy.

I was hoping to have a video post of the finish of Saturday’s workout but I won’t have access to a digital video camera for about 2 weeks. See you all with a new post tomorrow night

Monday, February 18, 2008


A fun video illustrating one fighters road to recovery, and back to the ring, after a neck injury.

Sunday, February 17, 2008

Saturday Workout, the "Beginning"


  • 2x3min Jump Rope – final 30 sec of each round double unders
  • 2 rounds – 10 Pullups, 10 Squats, 10 Situps, 3 Ring Dips, 10 Lumbar Extensions, Hip flexor stretch

Agility/Footwork Drills 2 min/ 30sec rest

  • Forward Crossover step
  • Side Crossover Step
  • Evasion Step (Thai Round kick evasion)
Slip Line 3min/1min rest

  • Bob and Weave
  • Bob and weave with forward step

Circuit 2 times through with 3min/1min rest

  • Heavy Bag – hand and foot combinations, final 30 of each round continuous punching
  • Maize ball
  • Mitts – jab-cross-cover-return, catch jab-jab-cross-hook, low cover-return jab or cross, etc.

Glove Drills 3min/1min rest

  • Jab – catch – jab
  • Low jab – catch – jab

Offense/Defense 3min/1min rest

  • Defend against jab
  • Defend against high or low jab

Thai Pads 3min/1min rest

1st round

  • 1min alternating round kicks
  • 1 min jab cross kick (alternate kicking side)
  • 1 min alternating round kicks

2nd round

  • 1 min alternating round kicks
  • 2 min jab-cross-rear round- evade rear round – return front round
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