Thursday, March 27, 2008

Out of town visitors

Sunday 3/23 was a bust due to Easter – we planned for training but family commitments (and one injury) prevented attendance. We are slated to be back on track next Saturday.

Monday 3/24 some out of town guests for an introductory class on boxing and kickboxing. Nephews, Alex and Eric, as well as another friend are over for the week from Ireland and wanted a taste of the training we’ve been doing. Here’s what we did:
3 sets of 10 pushups and 10 situps

Footwork introduction
Stance on the line – forward toe lined up with rear heel on the line
2min each
Forward and Back
Side to side

Punching introduction
Left jab in the air 2 min
Left jab on the bag 2x2min on the heavy bag
Cross in the air 2 min
Cross on the bag 2 min
Jab cross on the bag 2 min

Kicking introduction
Front kick step to chamber only(making sure rear/support foot angled at 90 to direction of kick) 2 min
Front kick (step, chamber, kick) 2 min
Front kick on the bag 2 x 2 min

Tuesday, March 18, 2008

One on one training

Yes, we are still in action.

Last week it was Tony and Frank and we ran through our Warm-up, Agility/Footwork Drill, Defense Circuit, then went on to Thai pad training and focus mitt training focusing on hook punches, knees and thai round kicks.

Roll Call: Tony – every one else out for reasons varying from hand injury requiring stitches to lost car keys, we’ll be running light on people the next few weeks

2 Rounds 10 pull-ups, 8 ring pushups, 10 squats, hip stretch, 10 sit-ups, and 10 lumbar extensions.

Defense Circuit 2 times 3min/1min
  • Heavy Bag - (forward/back/pivot maintaining distance)
  • Maize Ball – slipping w/punches
  • Slip Line – up and back w/punching
  • Top+Bottom Bag – jab and jab cross with single and double slip

New skills
Glove drills focusing on inside and outside slip for jab and jab cross with low jab and low cross counter.
Thai Round Kick defenses – mid line leg block and high line arm block.

May seem a bit short but we still filled 2 hours of workout time using the timer on 3min/1min rounds honing skills. When I’m 1 on 1 with training I prefer to use that time to focus on refining technique while still working hard (punches and kicks need to land “as if you mean it” or, if you will, keeping it real).

Sunday, March 2, 2008

Lots of bag work with new bags

Roll Call: Tony, Frank

2 x 3 min/1min Jump rope – last 30 sec doubles
2 rounds – 10 pullups, 3 ring dips, hip stretch, 10 squat, 10 situps, 10 back extensions

Agility/Footwork 2min/30sec
Forward and back w/jab
Side to side w/jab
Forward crossover
Side crossover
Hip switch

Defense Circuit 2 times 3min/1min
Heavy Bag – forward/back/pivot step
Maize ball – slips (add punching)
Slip Line – up + back w/jab
Top and Bottom Bag – jab slip/in and out

Offense Circuit
Heavy Bag Hands – jab, double jab, low/high jab, jab cross, jab cross hook
Heavy bag Legs – foot jab, lead or rear thai kick, foot jab lead or rear thai kick
Speed Bag – back hands only (3 or 5 count – introduction)

Today was all equipment practice and conditioning – something you can do on your own with enough motivation. Our plan was to finish with glove and Thai Pad drills but time restrictions prevented us from completing it.

Next week will be a greater focus on leg techniques and hook punches.